The Complex of Vitamin B contains eight water soluble vitamins. The B vitamins work together to improve metabolic process, improve the body’s immune system and nervous system, keep the skin and muscles healthy and balanced, encourage cell growth and division, along with other added benefits to your system. Brewer’s yeast is one of the best sources of the B vitamins.
Vitamin B 1
Also known as thiamine, serves as a catalyst in carbohydrate metabolic process helps synthesize nerve-regulating materials. Deficiency might cause heart swelling, leg pains, and muscular weakness. Rich food sources excellent for thiamine include liver, heart, and kidney meats, eggs, green leafy veggies, walnuts, legumes, berries, wheat germs, and enriched cereals. The Recommended Dietary Allowance (RDA) is 1.5 mg. Some think thiamine helps control alcoholism and also that it is effective for depression, stress, and anxiety. It is also thought to enhance mental proficiency and to aid indigestion.
Vitamin B 2
Also known as riboflavin, helps to metabolize fats, carbohydrates, and respiratory proteins. A deficiency can result in lesions on your skin and light sensitivity. Riboflavins are abundant in mushrooms, milk, meat, liver, dark green vegetables, and enriched cereals, pasta, and bread. The RDA is 1.3 mg for adults. The vitamin is good for the skin, nails, eyes, mouths, lips, and tongue, and it’s believed to help safeguard against cancers.
Vitamin B 3
Also often known as niacin, vitamin P, or vitamin PP -helps discharge energy from nutrients. It can certainly lower cholesterol as well as prevent and treat arteriosclerosis, amid various other benefits. Not enough B3 can result in pellagra, a condition with signs or symptoms which include sunburn, diarrhea, irritation, swollen tongue, and mental confusion. Too much B3 can lead to damage to the liver. Food sources abundant in niacin are chicken, salmon, tuna, liver, nuts, dried peas, enriched cereals, and dried beans. The RDA is 14-18 mg each day for adults.
Vitamin B 5
Pantothenic acid, has a role in the metabolic processes of fats, carbohydrates, and proteins. It is most often found in eggs, whole grain cereals, legumes, and meat, though it can be found in some level in nearly every food. The RDA is 10 mg. Deficit can lead to low energy, allergies, queasiness, and stomach pain.
Vitamin B 6
Pyridoxine, allows the body to process and metabolize amino acids, to use fats, as well as form red blood cells. Insufficiency in the vitamin may lead to smooth tongue, skin disorders, lightheadedness, queasiness, anemia, convulsions, and kidney stones. Whole grains, bread, liver, green beans, spinach, avocadoes, and bananas are really rich food sources that are good for this vitamin. The RDA ranges from 1.3 to 2 mg based on age and gender.
Vitamin B 7
Also called Biotin or vitamin H, it will help develop fatty acids and aids in the launch of energy from carbohydrates. There were absolutely no incidents of deficit amongst humans. The RDA is 30 µg.
Vitamin B 9
Folic acid, occasionally goes by the title of vitamin M or vitamin B-c. Folic acid allows your body to form hemoglobin. It will help combat anemia and sprue. Beneficial food sources include green leafy veggies, nuts, grain, legumes, and organ meats. Even so, be aware that folic acid is shed any time foods are saved at room temperature or cooked. Deficiency is unusual, though folic acid is especially essential in pregnancy. Eating enough folic acid before and during pregnancy helps in avoiding neural tube defects in newborns, including spina bifida. The RDA both for men and women is 400 micrograms, but females who are pregnant or likely to get pregnant should consume 600 micrograms each day. When breastfeeding, the recommendation is 500 micrograms.
Vitamin B 12
Also referred to as Cobalamin or Cyanocobalamin, aids the efforts of the neurological system and also the formation of red blood cells. When the body is struggling to process sufficient B12, pernicious anemia can result. B12 is only found in animal sources such as eggs, dairy, fish, meat, and liver. Consequently, vegetarians are highly urged take a supplement. The RDA for adult men and females is 2.4 µg.