B-complex Vitamins
(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org, please feel free to visit the school website)
The following are B-complex vitamins. These six vitamins work together as a team and are necessary for brain function, healthy nerves, skin, eyes, hair, liver, and muscles in the gastrointestinal tract. Studies have shown they can alleviate depression and or anxiety. Since the B vitamins work together, you should take them together, however it is okay to take 2 or 3 times more of one for a specific illness or disorder for a period of time.
Vitamin B1: thiamine (water-soluble) Necessary for the formation of blood, helps in circulation, crucial in releasing energy from carbohydrates. B1 is also good for the nervous system and brain function. B1 is an antioxidant that protects the body from the effects of aging, smoking and alcohol use.
Vitamin B1 deficiency: Deficiency in vitamin B1 is the cause of Beriberi (a nervous system disease rare in developed countries) also can cause constipation, edema, enlarged liver, fatigue, forgetfulness, heart changes, labored breathing, loss of appetite, muscle atrophy, numbness in hands and feet, pain and sensitivity, poor coordination, severe weight loss.
Good sources of Vitamin B1: brown rice, whole grains, wheat germ, beans, nuts, egg yolks, fish, and poultry.
Vitamin B2: riboflavin (water-soluble) Metabolizes carbohydrates, fats and proteins. Vitamin B2 is essential for forming red blood cells as well as antibodies. Prevents and treats cataracts and eye fatigue. It assists the enzymes in the liver in removing toxins. It can eliminate dandruff. B2 is very important during pregnancy; it helps the body absorb iron and vitamin B6.
Vitamin B2 deficiency: Vitamin B2 deficiency can cause cracks and sores at the corners of the mouth, eye disorders, inflamed mouth and tongue, skin lesions, dermatitis, dizziness, hair loss, insomnia, light sensitivity, retarded growth and slowed mental response.
Good sources of Vitamin B2: kidney, liver, fish, legumes, milk, cheese, egg yolks, wheat germ, yogurt and green, leafy vegetables.
Vitamin B3: niacin, nicotinic acid, niacinamide (water-soluble) Assists the nervous and cardiovascular systems, is critical in metabolizing proteins, fats, and carbohydrates. It is a memory enhancer and can help out with certain mental illnesses like schizophrenia.
Vitamin B3 deficiency: Deficiency of vitamin B3 is the cause of the disease Pellagra, also, canker sores, dementia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, weakness, skin eruptions, inflammation.
Good sources of Vitamin B3: meat, poultry, liver, fish, peanuts, whole grains, eggs, milk, brewers yeast, broccoli, carrots, dandelion greens, dates, potatoes, and tomatoes.
Vitamin B5: pantothenic acid (water-soluble) Sometimes called “the anti-stress vitamin,” B5 has been known to help anxiety and depression and it produces adrenal and hormones, antibodies, and increases stamina. It is essential in creating neurotransmitter chemicals and it helps convert fats carbohydrates, and proteins into energy and helps the body use vitamins.
Vitamin B5 deficiency: A deficiency of vitamin B5 can cause tingling in the hands, fatigue, headache, and nausea.
Good sources of Vitamin B5: Meat, including liver and kidney, egg yolks, fish, peanuts, whole grains and rye, brewer’s yeast, mushrooms, and nuts.
Vitamin B6: pyridoxine (water-soluble) This is an extremely important vitamin that is involved in many bodily functions and is present in virtually every food. It promotes the production of red blood cells and it keeps sodium and potassium in equilibrium. It is vital in the production of hydrochloric acid and it assists in the absorption of fats and proteins. Involved in normal brain functioning, and synthesizes RNA and DNA. Prevents cancer and can be used to treat premenstrual syndrome, allergies, asthma, and arthritis.
Vitamin B6 deficiency: Can cause anemia, convulsions, headaches, nausea, flaky skin, sore tongue, and vomiting. Lack of vitamin B6 has been linked to carpal tunnel syndrome.
Good sources of Vitamin B6: meat, fish, eggs, brewer’s yeast, carrots, peas, spinach, sunflower seeds, walnuts, wheat germ, avocado, soybeans, and oats.
Vitamin B12: cyanocobalamin (water-soluble) Used by every cell in the body; especially important in red blood cells, linings of the stomach, intestines and the blood vessels. Necessary functioning of the nervous system depends on B12; it produces the myelin sheath (protecting cover over nerve cells), which promotes normal growth. Used in the digestion and absorption of foods. B12 maintains fertility and helps the body use iron. B12 has been found to assist in learning and memory and enhance sleep.
Vitamin B12 deficiency: Can cause bone loss, fatigue, constipation, depression, digestive disorders, dizziness, drowsiness, eye disorders, swelling of the liver, hallucinations, headaches, swelling of the tongue, irritability, memory loss, nervousness, palpitations, ringing in the ears, and spinal cord deterioration.
Good sources of vitamin B12: liver, oysters, clams, brewer’s yeast, eggs, fish (especially herring and mackerel), kidney, milk and dairy products, sea vegetables (like dulse, kelp, kombu, nori), soybeans and soy products. Note: Strict vegetarians need to be particularly careful to get adequate B12 since it occurs mostly in animal sources. Taking a B12 supplement is recommended. Signs of B12 deficiency may not show up for 5 years because the body can store B12 for that long.
Biotin: (water-soluble) Biotin helps in cell growth of hair, skin, and bone marrow as well as fatty acids. It also metabolizes fats, carbohydrates, and proteins. Biotin can sometimes stop hair loss in some men.
Biotin deficiency: Deficiency is rare in adults but it can cause anemia, depression, hair loss, high blood sugar, insomnia, loss of appetite, muscular pain, nausea, soreness of the tongue. Deficiency in infants may cause seborrheic dermatitis, or cradle cap.
Good sources of Biotin: brewer’s yeast, meat, poultry, liver sardines, egg yolks, soy, whole grains, nuts, beans, and soybeans.
In this complete online doctor guide, you will find all the information you ever wanted to know about vitamin s and mineral s. Many multi-vitamins can be substituted for herbs. Check an online food encyclopedia for more information on essential herbal remedies. You are no idiot; follow the natural food table at your local health food store. If you still do not have adequate information check out a dictionary or book. There is no need for rapid rda weight loss.