HEALTHY LIVING

by

Eva Warren

The Importance of B Vitamins.


How important is it to make sure you get adequate vitamin B complex in your diet daily? B complex vitamins are water soluble so they must be taken into the body on a regular basis to keep the body in balance.

How is your nervous system? Are you easily irritated or excited? How about your skin? Just a few of the many needs our body has for the B complex are proper brain function and healthy muscle tone in the gastrointestinal tract. The nervous system, the eyes, the skin as well as our hair all need a good amount of the B complex vitamins. The liver needs B vitamins, too. These vitamins are found in many foods but sometimes supplements are necessary to get enough of the B’s into the body on a regular basis. B complex work together. Let us look at the functions of the B complex separately and evaluate each one.

Thiamine (B1) assists in the production of hydrochloric acid, thus digestion. Circulation is enhanced by thiamine, as well as, carbohydrate metabolism. Brain function and cognitive activity functions to the fullest when adequate B1 is available. The heart, stomach and intestines need this B vitamin to keep toned and functioning smoothly. Normal appetite, body growth and good energy are positive effects of having enough B1 in our body system. Lacking energy, crying for no reason, constantly tired and irritability all may be signs of a thiamine deficiency. Other symptoms of a B1 deficiency may be forgetfulness, constipation, water retention, labored breathing, lack of appetite, numbness in hands and feet, severe weight loss, general weakness, muscle soreness, tingling sensations, and much more.

The best food sources of thiamine are brown rice, peas, pork, peanuts, legumes, liver, fish, egg yolks, poultry, whole grains, rice bran, and wheat germ. Other good sources of thiamine are raisins, brussels sprouts, dulse, kelp, broccoli, asparagus, brewer’s yeast, oatmeal, nuts, plums, spiralina, and watercress. Many herbs contain thiamine. Some of these herbs are alfalfa, chickweed, burdock, catnip, cayenne, chamomile, fennel seed, eyebright, hops, nettle, raspberry leaf, parsley, peppermint, rose hips, sage, and red clover.

Riboflavin (B2) is important in the treatment and prevention of eye diseases such as cataracts. Eye fatigue may be lessened by making sure you get riboflavin in your diet or daily supplements. B2 is necessary for antibody production, red blood cell formation, cell respiration and growth. This important vitamin is needed to metabolize fats, proteins and carbohydrates. When combined with vitamin A, B2 nourishes and improves the mucus membranes of our intestines. The hair, skin and nails need riboflavin to for the uptake of oxygen by the tissues. Dandruff may be eliminated with adequate amounts of B2. B6 and iron absorption are increased with riboflavin. Riboflavin and B6 may help with carpel tunnel syndrome program. If you consume a lot of alcohol it could rob your body of riboflavin, the same may be true with extreme and strenuous exercise.

Skin lesions, cracks and sores at the sides of the mouth, eye disease, and inflammation of the tongue and mouth may indicate a deficiency of B2. Other symptoms may be hair loss, dermatitis, dizziness, insomnia, slow mental capacity, poor digestion, and light sensitivity.
The best food sources for riboflavin are the same as thiamine, listed above. Herbs are much the same as those mentioned above.

Niacin, Niacinamide, Nicotinic Acid (B3) is needed for healthy skin and good circulation. The nervous system needs this vitamin to function properly. As with other B vitamins B3 aids in the metabolism of food and the production of hydrochloric acid in the digestive tract. The production of sex hormones and the regular secretions of bile and stomach fluids need niacin. Mental diseases may be helped with B3. Our memories may be enhanced with adequate niacin.

A disease known as pellagra is caused by niacin deficiency. Depression, canker sores, dizziness, dementia, diarrhea, headaches, fatigue, bad breath, indigestion, low blood sugar, pain in limbs, muscle weakness, skin eruptions, insomnia and inflammation are some of the signs you may need more of vitamin B3.

Niacinamide and niacin’s best food sources are organic beef liver, wheat germ,, whole wheat products, broccoli, carrots, cheese, dandelion greens, dates, corn flour, eggs, fish, milk, peanuts, pork, tomatoes, and potatoes to name a few. Many herbs contain niacin the same as other B vitamins.

A flush may occur when taking niacin, it is harmless. Sometimes a red rash & tingling of the skin occurs which will be gone after awhile. Niacin supplements should be used with caution by people who are diabetic, are pregnant, have gout, liver disease, glaucoma, gout or peptic ulcers.

Pantothenic acid ( B5) is important as an anti-stress vitamin and should be number one for anyone suffering from stress. If you lack energy, cannot think clearly and have pains of neuritis vitamin B5 may be the answer. The production of adrenal hormones, as well as, the formation of antibodies depends on pantothenic acid. The cells all require vitamin B5 to do their work. This vitamin also aids in vitamin utilization and the conversion of food to be used for energy. It is vital to many necessary metabolic functions in our bodies. B5 increases our energy and prevents certain kinds of anemia. Depression and anxiety may be helped by getting enough vitamin B5 into our diet.

If you are deficient in pantothenic acid you may have nausea, headache, fatigue or tingling in the hands.

Good sources of vitamin B5 are whole wheat or rye flour, beef, saltwater fish, brewer’s yeast, eggs, royal jelly, pork, fresh vegetables, kidney, legumes, liver, nuts, and mushrooms.
Pyridoxine (B6) like other B complex vitamins is needed for the absorption of protein and fats, as well as, the production of hydrochloric acid. More bodily functions need vitamin B6 than just about any other single nutrient. Our mental health and our physical well being depend on it. Water retention, red blood cell formation, potassium and sodium balance, the nervous system and normal brain function all benefit from adequate amounts of pyridoxine.

Our immune system depends on this vitamin for antibody production by activating enzymes and promoting the absorption of vitamin B12. Also the very genetic instructions for the reproduction of our cells and normal cellular growth needs B6 to do its job. Arteriosclerosis may be prevented as well as cancer with adequate amounts of pyridoxine. Homocysteine levels may be controlled with B6.

If you have a sore tongue, flaky skin, anemia, headaches, nausea,, vomiting or convulsions it may be connected to a deficiency of this vitamin. Learning problems, acne, anorexia, arthritis, cracks or sores in the mouth area, fatigue, depression, dizziness, hair loss, hearing problems, oily facial skin, poor memory, or tingling sensations in the body may also be a sign of vitamin B6 deficiency. The condition of carpel tunnel has been connected to a shortage of this vitamin.

Good food sources are the same listed above for other B-complex vitamins. Alfalfa, catnip, and oat straw are herbs that contain Vitamin B6.

Cyanocobalamin (B12) helps the body utilize iron, prevents anemia, aids folic acid by regulating the building of red blood cells and prevents nerve damage, aids fertility, helps memory and learning and is required for good digestion. The fatty sheaths which cover and protect nerve endings need B12 to insure proper growth and development.

It is common among the elderly to be vitamin B12 deficient. Many times this is because their bodies don't absorb the vitamins due to digestive disorders. Ringing in the ears, palpitations, pernicious anemia, labored breathing, memory loss, irritability, headaches, inflammation of the tongue, eye disorders, chronic fatigue, constipation, depression, digestive disorders, dizziness, enlargement of the live,r and abnormal gait may be symptoms of a B12 deficiency.

Since almost all B12 is found in animal tissue strict vegetarians should supplement vitamin B12. Our bodies can store up to five years of B12 so symptoms of a deficiencymay not appear for sometime. Some medications interfere and block the absorption of this vitamin in the digestive tract. They are prescribed anti-gout medications, potassium and anticoagulant drugs.

Kidney, herring, brewer’s yeast, eggs, clams, liver, mackerel, seafood and dairy products have the largest amounts of B12. Sea vegetables have vitamin B12. Kelp, dulse, nori, kombu are vegetables which contain B12. Soy products also contain B12. The herbs hops, alfalfa, and bladder rack contain this vitamin.

We will continue with our look at the B-complex vitamins next month…until next time I am wishing for you the best in health.

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Eva is a graduate of the American Institute of Holistic Theology and practices as a Doctor of Naturology. You may reach her at littleherbshoppe@hotmail.com

This information is not meant to diagnose, treat or prescribe in any way.