B COMPLEX
Foods that are especially rich in one of the B vitamins will also contain several other members of the complex as their functions in the body are closely interrelated. The B vitamins are also made by bacteria in the intestinal tract. The complex is most important for the health of the nervous system. B vitamins have a role in the metabolism of carbohydrates, fats, and protein, and are essential for maintaining the muscle tone of the gastrointestinal tract and heart.
The B vitamins are water-soluble. They are not stored in the body in any great quantity and need to be supplied daily by the diet. The need for the complex increases during chronic illnesses, stress, and when alcohol, tobacco, and recreational drugs are used. Taking a single B vitamin should be accompanied by the complex in order to avoid an imbalance or deficiency of the others.
THIAMINE (VITAMIN B1)
Mental efficiency, health, and a feeling of well-being are dependent on thiamine. It is required for nerve cells to function normally. It is essential for the formation in every cell of adenosine triphosphate (ATP), the energy fuel that the body runs on. The vitamin easily dissolves in water, is vulnerable to heat during cooking, and to baking soda and powder in baked goods. It is a component of the germ and bran of wheat, the husk of rice, and that portion of all grains that is commercially milled out to give the grain a lighter color and finer texture.
RIBOFLAVIN (VITAMIN B2)
Riboflavin is a constituent of enzymes involved in cell respiration. It is also necessary for the maintenance of good vision and healthy skin. The vitamin helps convert carbohydrates to ATP, the energy fuel. It has a yellow pigment and colors the urine.
NIACIN (VITAMIN B3)
Niacin is a coenzyme involved in the metabolism of proteins, fats, and carbohydrates. Besides its presence in food, the vitamin is manufactured in the body from the essential amino acid tryptophan. It is important for blood circulation and reducing cholesterol levels in the blood. Large doses cause a flushing of the skin as a result of the dilation of blood vessels but the effect is not harmful. A form of niacin, niacinamide, does not cause any skin sensations, however, large doses can damage the liver and cause depression in some people. The form inositol hexanicotinate lowers serum cholesterol without harming the liver. Doses of the vitamin should not exceed 1000 mg a day, unless under the supervision of a physician. High doses of niacin should not be taken during pregnancy, or in cases of ulcers, gout, diabetes, gallbladder or liver diseases, or recent heart attack.
PYRIDOXINE (VITAMIN B6)
Pyridoxine is extremely important in the development of the nervous system. It helps process amino acids and is involved in the production of serotonin, melatonin, and dopamine. The vitamin has been used to reduce morning sickness during pregnancy. A hormonal shift leading to PMS (premenstrual syndrome) in women, and nerve compression injuries such as carpal tunnel syndrome, have been helped by the vitamin. Because of its role in fat metabolism, a deficiency is associated with atherosclerosis. A lack of the vitamin can cause depression. Oral contraceptives can create a pyridoxine deficiency, and much of the vitamin is lost in the processing of foods and is not one of the vitamins that is replaced in so-called “enrichment.” Nerve damage has been observed in individuals taking more than 300 mg a day.
VITAMIN B12
Absorption of B12 depends on the presence in the stomach of the intrinsic factor, a mucoprotein enzyme. Autoimmune reactions in the body may either bind the intrinsic factor to prevent B12 absorption or prevent cellular ability to produce the enzyme. B12 is closely related to the activity of four amino acids, pantothenic acid, and vitamin C. It also helps iron function better in the body and aids folic acid in the synthesis of choline. It has a role in the production of DNA and RNA, which are the body’s genetic material, and in s-adenosyl-L-methionine (SAMe), a mood altering substance. The vitamin, along with folic acid, regulates homocysteine levels. Homocysteine is an amino acid which, in excess, is associated with heart disease, stroke, osteoporosis, and Alzheimer’s disease. The vitamin is found in meats, fish, eggs, and milk and is not provided in vegetarian diets. Sublingual and nasal forms are effective as supplements. The daily recommended dose is 2 to 3 mcg.
Found in: Nutrition Almanac, L.J Dunne, 5th Ed., pg11-12
