Vitamin B Complex For Your Health

In this article we will discuss the advantages of taking B vitamins. They do so much more than most folks realize. In our current society most of us lack the proper diet and exercise to maintain healthy levels of B vitamins. Not to mention what stress and other social disorders can do to our bodies well being. Maintaining proper levels of B vitamins will help to combat these ill effects.

The B vitamins;

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin and nicotinamide)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine)
Vitamin B7 (biotin), also known as vitamin H
Vitamin B9 (folic acid), also, vitamin M
Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Health Benefits of B-complex Vitamins;
A complete list of all the functions and benefits of the B-vitamins would fill a textbook. Most B vitamins function as enzyme cofactors, needed to manufacture or utilize vital enzymes. B vitamins play an important role in the absorption and utilization of nutrients, and the creation of energy from food. Together, the B complex is essential for proper cell structure and function of all cells throughout life. B vitamins support the muscles, liver, kidneys, cardiovascular system, brain and nervous system, as well as reproductive and (here's a key one) immune system health.

The B vitamins are water-soluble vitamins. This means that they are excreted in the urine and can be quickly depleted from the body. When we take more water-soluble vitamins than our body needs, small amounts are stored in body tissue, particularly the liver, but most of the excess is excreted in urine. Because water-soluble vitamins are not stored in the body in appreciable amounts and are depleted from the body so quickly, it is important that we take supplements of the B vitamins in large daily amounts to replenish these important vitamins in our body.

Some important facts you should know;

Vitamin B6 can’t be fully assimilated by the body without enough B12 to set off the reactions? That means no matter how much B6 you take, it’s not going to do you much good without enough B12. However it should be noted that most of the foods like red meat and fish contain both. It’s quite interesting how the B vitamins work together. But here’s something that you might want to consider if you are taking a B vitamin supplement. B12 needs to be taken as a sublingual (under the tongue) to have much of an effect. The vast majority of B complex vitamins are the kind you swallow with a glass of water. Though you may be getting the other Bs, you may not be getting the B12 you need. I recommend a liquid sublingual B complex vitamin. Just squirt the recommended dose under your tongue and hold it there for 30 seconds and swallow. They are becoming quite popular and I found mine at the local walmart. Always take B vitamins with food, to avoid stomach upset.

If you are unsure of whether you should be supplementing your diet with a good B complex vitamin, here is a list of some indicators which may suggest you are not maintaining enough of the nutrient in your system:
- Mood changes
- Irritability
- Nervousness
- Fatigue
- Depression
- Headaches
- Dizziness
- Trembling
- Loss of appetite
- Insomnia
- Sugar cravings.
- Forgetfulness and foggy thinking, confusion
- Dementia, psychosis, paranoia
- Lack of coordination and balance; clumsiness
- Tingling in the extremities
- Muscle weakness and/or pain
- Heart palpitations
- Loss of vision
- Gastrointestinal problems
- High Cholesterol

Did you know?...

When it comes to boosting the bodies immune system, by far, the best weapon you have are the B vitamins. Many in the medical field are discovering the power a B vitamin regiment has. It is being prescribed by more and more physicians every day. I can personally attest to how well it works. I began my regiment back in 2003. Raised in the northeast, every year, at the same time, usually March, I would come down with the worst flue ever! After several days of that it would always go into a sinus or upper respiratory infection. Year after year I went through this like clock work. I took more antibiotics than I could count. Finally I sat down with my family doctor and asked why. After several test that went on for the next few months, he could find no medical reason for it. During one visit he said he would like me to try something. He said I want you to take Vitamin B complex every day and lets see what happens. Well that was 6 years ago and I haven't been sick since. That people is the truth! I am faithful to take my B complex especially during the flue season.

A B vitamin supplement is the cheapest, safest, and most reliable way to improve your wellbeing and overall mental abilities. I recommend the Bs to those who wish to improve their mood, mental clarity, and energy. The effects of the B vitamins are subtle, especially in the young who normally have adequate dietary intake of these nutrients. Improvements in cognitive functions from the B vitamins are particularly noticeable in middle age individuals and the elderly. Scientists at the University of Michigan in Ann Arbor say that people might live longer if they take daily multivitamins containing recommended doses of the B vitamins folic acid and B12. Both nutrients help lower blood levels of homocysteine - a common substance found in the body that can harm blood vessel walls and encourage blood clotting and hardening of the arteries. Up to 10% of all heart deaths are thought to be associated with high levels of homocysteine.

Recommendations;
All of the B vitamins are important and supplementation would probably benefit most everyone. For healthy individuals, taking one to three times the RDA of the Bs would be sufficient. You will find B complex supplements that say B50 or B100 on the label. This means that many of the B vitamins, such as thiamin and riboflavin, are found in dosages of 50 or 100 mg per pill. The RDA for thiamin and riboflavin is about 1.5 mg. The average, healthy person does not need to take these high dosages. Stick with the normal B complex rather than a super B complex.