vitamin b

B-complex Vitamins are compounds responsible for, before all, proper functioning of the nervous system. They alleviate the tensions; positively affect your mood and your intellectual capacity. Vitamins B also take part in metabolism. They metabolize carbohydrates; transforming glucose into energy.

Vitamin B1 (Thiamine)

This is one of the main and most important vitamins. Its shortage causes irregular heart rate, night terrors, panic attacks, nervousness, digestive disorders, lack of concentration.  The symptoms may include overall weakness, headaches, neuralgia, weakened memory, sensitivity.

You can find thiamine in most plants. Different kinds of grains, unpeeled potatoes, and legumes contain vitamin B1. When it comes to meat, you can also find it in pork, liver, heart, and kidneys. However, plants are a better source of it. Remember that once you boil the vegetables, vitamin B1 goes into the water; that’s why it is better to steam or bake them.

Vitamin B2 (Riboflavin)

You can also find it in grains, dairy, liver, kidneys, and yeast. It is good to know that Riboflavin gets destroyed by the sun rays. Vitamins B2 deficiency causes bloodshot eyes, mouth infections, chapped lips, tongue pain, photosensitivity reaction, cheilosis, and anemia.

Vitamin B3 (Niacin)

The deficiency causes dizziness, tongue pain, compressed or cracking tongue, insomnia, weak memory, irritability, nervousness, mental disorders. It is very important for energy change and the synthesis of many hormones. This vitamin lowers blood pressure, and cholesterol and triglycerides levels. You can find it in meat, especially liver and potatoes, and beans.

Vitamin B4 (Choline)

It is responsible for creating new cells in the body and the proper building mechanisms; it helps to control respiratory system functions, muscles, and the brain. Studies say that diet rich in choline (found in chicken eggs) prevents the nervous system diseases such as dementia, Alzheimer’s, etc.) and also cancer. It is very beneficial to the liver. Choline deficiency causes excessive production of cholesterol and triglycerides which results in fatty liver. It can also cause panic attacks, heart problems, and headaches. You can find it in chicken eggs, fish, nuts, legumes.

Vitamin B5 (Pantothenic Acid)

You can find it in potatoes, cabbage, carrot, cauliflower, beans, eggs, milk, and liver. Your daily need is 6-8 mg. The deficiency causes hand or foot burning or numbness combined with poor coordination, muscle spasms, tingling, tiredness, apathy.

Vitamin B6 (Pyridoxine)

The deficiency causes pain or numbness in the wrists, the slight flutter of the eyelids, night pain in the back of the calf, muscle weakness, hair loss, skin problems (itching, excessive dryness). The symptoms can be misdiagnosed with magnesium deficiency. It supports the protein transformation process. You can find it in liver, grains, and yeast.

Vitamin B7 (Biotin)

The deficiency causes hair loss, redness, and flaking of the skin around the eyes, the nose, the mouth, depression, and excessive drowsiness, lack of appetite, digestive problems, and nausea. The body doesn’t need much of this vitamin; however, sometimes its deficiency is caused by taking medications such as antibiotics.

Vitamin B8 (Inositol)

It’s very important for the proper functioning of the nervous system. It influences insulin resistance; that’s why it is important to diabetics. Your body needs lots of it 1 g a day. You can find it in whole wheat, milk, fruits, and vegetables.

Vitamin B9 (Folic Acid)

It takes part in the production of red blood cells. It is necessary to cure anemia, excessive exhaustion, and problems with the stomach and intestines. It is very essential for pregnant women. The deficiency causes tongue sores, gum problems, mood disorders, weakness, cracking of the skin on the feet and hands, cracking in the corners of the mouth.

Vitamin B12 (Cobalamin)

The deficiency causes hand and foot numbness, weakness, pale skin and oral mucosa, bleeding gums, fast heart rate, and breathing, getting tired easily, dizziness, tongue pain, weakened memory, lack of concentration, mood changes, anemia, digestive disorders. Cobalamin attaches to the protein and becomes an active compound. You can find it in fermented cheese, kidneys, and liver. It also prevents the nervous system disorders such as Alzheimer’s.

Vitamin B13 (Orotic Acid)

Together with Vitamin B9 and B12 improves metabolism. It improves the functioning of the liver and the effects of multiple sclerosis.

Vitamin B15 (Pangamic Acid)

It expands blood vessels; that’s how it improves circulation and better blood supply to the muscles and tissues. It lowers cholesterol levels, alleviates asthma, prevents liver cirrhosis. There aren’t many studies that describe the benefits of this vitamin; however, it is still worth mentioning.

Vitamin B17 (Amygdalin)

You can find it in the seeds of the fruits such as apples, peaches, cherries, apricots. Many studies suggest that this compound prevents cancer or its spread.

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As you can see, B-Complex Vitamins are vital to your health. If your deficiency is a result of poor nutrition, your body gives you a signal that it is time to change what you fuel it with. It could be a signal that you should take a closer look at the overall and detailed health of your body.

Sources: “About Vitamin B-complex” by Slawomir Smielowski in magazine “Health without medicine” (02/20)

 Kasia BrzozaKasia Brzoza

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