Just So You Know….
Vitamin B complex refers to all the essential water-soluble vitamins (with exception of Vitamin C). These include thiamine (vitamin B1) riboflavin (B2), Niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid and the cobalamins (B12). At one time it was thought that “Vitamin B” was a single nutrient, but researchers later found that these extracts contained different forms of vitamins which were then given distinguishing numbers. Each member of the B-complex has a unique structure and performs unique functions in the human body. A super-balanced Vitamin B Complex is available from G&G as are all of its individual B vitamins. The B Complex is one of our best sellers, this makes it much easier to make sure you have all the B vitamins in your diet. Here is what each of the B vitamins do within the body.
Vitamin B1: is needed to process fat, carbohydrates and protein. Every cell of the body requires vitamin B1 to form the fuel the body runs on. Additionally, nerve cells need vitamin B1 to function normally. Wholegrain cereals, especially bread, fortified cereals, porridge oats and brown rice, are good sources of vitamin B1. Other foods that contain this vitamin include dairy products, yeast extract, pulses, nuts, seeds, red meat (especially pork) and offal.
Vitamin B 2: is needed by the body to process amino and fats. It is also needed to activate vitamin B6 and folic acid and helps convert carbohydrates into the fuel the body runs on. Under some conditions, vitamin B2 can act as an antioxidant. Milk, cheese, yoghurt, eggs, meats and offal are among the best sources of this vitamins, but fortified breakfast cereals, almonds, yeast extract and green leafy vegetables also contain some B2.
Vitamin B3: is used in the process of releasing energy from carbohydrates. It is needed to form fat from carbs and to process alcohol. The niacin form of vitamin B3 also regulates cholesterol. Vitamin B3 tends to be found in foods that are good sources of protein such as red meat, poultry, fish and nuts. Some foods such as bread and breakfast cereals are also fortified with niacin. The body is also able to make niacin from an amino acid (protein building block) called tryptophan.
Vitamin B5: (more commonly known as pantothenic acid) is involved in one of the body’s cycles of energy production and is needed to make a particular neurotransmitter. It is also essential in producing, transporting and releasing energy from fats. Synthesis of cholesterol (needed to manufacture vitamin D and steroid hormones) depends on pantothenic acid. Pantothinic acid also activates the adrenal glands. The best sources are offal, fish, poultry, red meat, wholegrains, nuts, eggs, yoghurt, beans and yeast extract.
Vitamin B6: is a vital vitamin for processing amino acids – the building blocks of all proteins and some hormones. Vitamin B6 is required to make and break apart many of the amino acids and is also needed to make the hormones serotonin, melatonin and dopamine. Vitamin B6 is found in a variety of foods including fortified cereals, beans, meat, poultry, fish and some fruits and vegetables. Other common natural sources include bananas, carrots, nuts, rice, fish, soybeans and wheat germ.
Vitamin B7 (more commonly known as Biotin or Vitamin H) is involved in carbon dioxide transfer and therefore essential to the metabolism of carbohydrates and fat, making it essential for metabolic reactions involving carbohydrates and fats. Biotin helps in the synthesis of fatty acids in energy metabolism and in the synthesis of amino acids and glucose. Biotin is also involved in making glucose, some amino acids and in energy production. It also plays a special role in enabling the body to use blood sugar (glucose) a major source of energy for body fluids.
Vitamin B9: (more commonly known as Folic Acid) is needed for cell replication and growth. Folic acid helps to form the building blocks for DNA, the body’s genetic information, and is needed for protein synthesis in all cells. Therefore, rapidly growing tissues such as those of the foetus, and rapidly regenerating cells like red blood cells and immune cells, have a high need for folic acid. Folic Acid deficiency results in a form of anaemia that responds quickly to folic acid supplementation. folic acid is found in many natural sources, but often in very small amounts. Natural sources of folic acid include green vegetables such as spinach, broccoli and sprouts as well as sunflower seeds, dried beans and in many cereal products. Folic acid is something that most people only associate with pregnancy and are unaware that all humans have a need for this vital vitamin.
Vitamin B12 is needed for replicating DNA, normal nerve cell activity and the production of a natural mood-affecting substance. Vitamin B12 acts with folic acid and vitamin B6 to control homocysteine levels (a nerve and vessel toxin). An excess of homocysteine is associated with an increased risk of heart disease and stroke. Vitamin B12 is naturally found in animal products including fish, meat, poultry, eggs, mild and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians.
If you feel that you are not eating enough of the foods mentioned above due to intolerance, allergy or just plain time, then get your ready-made Super-Balanced B Complex from G&G Vitamins, on www.gandgvitamins.com. We at G&G Vitamins, recommend that you take our super-balanced B Complex along with our Mega 200 multivitamin and minerals (with 45 different vitamins, minerals per capsule).