Our foods are nutritionally bankrupt, due to over-farming. Studies show that if you ate an apple in 1976 you would have to eat 14 apples to get the same nutrients. We are feeding our bodies, but yet they are starving. Supplementation is essential in today’s world, and vitamins can be found everywhere. Be careful and do your homework on the quality and efficacy of the source of your vitamins. Not all manufactures are created equal. Due diligence is essential to your overall health.
B vitamins are essential to health and we cannot not function without them, they are water-soluble which means your body cant store them and they need to be replenished daily. There are 8 B vitamins and they help maintain muscle tone, healthy skin, supports your immune and nervous system and play a very important role in cell growth.
With today’s nutritionally bankrupt food, and many people on food restrictive diets, most people are lacking in these vital nutrients,
Below is a list of the 8 B vitamins and the important role they play
B1 – Thiamin
Some of the many health benefits of vitamin B1 are:
- Energy production: Helps convert sugar, carbohydrates and fat into energy for the functioning of body organs especially brain, lungs and kidneys.
- Aids in Digestion: Helps keep mucous membranes healthy and helps maintain proper functioning of the digestive system.
- Heart Health: Helps in the production of neurotransmitters that sends signals to nerves and muscles. A deficiency of B1 can cause many heart problems, such as an irregular heartbeat and worse congestive heart failure.
- Improves Memory and focus: Strengthens neurotransmitters to the brain and ensuring the health of the protective covering of the nerves. Known to reduce the progression of multiple sclerosis and Alzheimer’s.
- Relieves Stress: Your body uses up B vitamins under stress; always good to make sure you are getting enough to help your body deal with what’s coming at it.
- Helps in the prevention of cataracts: Taken with Omega 3 and 6 important for eye health
B2 – Riboflavin
Vitamin B2 plays a major role in the production of energy. Since it is a water-soluble vitamin, it cannot be stored in the body and should be replenished every day. It is essential for our body functions and helps in the processing of amino acids and fats. It is required for breaking down carbohydrates. It also doubles up as an antioxidant, which prevents tumors and slows down aging. A part of the B-complex family, it is available in every living tissue. It is also called riboflavin.
The additional benefits of vitamin B2 include:
- Plays a major role in keeping mucous membranes healthy in the mouth and bowels, regulates thyroid activity, helps in tissue repair and eye health and is a key component of cataract prevention.
2 It is useful in preventing conditions such as acne, dermatitis, arthritis,
- It helps in the treatment of disorders of the nervous system. It is used in the treatment of numbness, Alzheimer’s disease, anxiety, and epilepsy.
Some of the many health benefits of Vitamin B2 are:
Vitamin B2 is increasingly prescribed as a preventive against severe migraine attacks. A dose of 400 mg is generally used.
Vitamin B2 also helps in the prevention of heart disease and cancer because it acts as an antioxidant and protects against free radicals, and minimizes the effects of cancer-producing carcinogens.
Low levels of this vitamin can contribute numerous diseases such as sickle cell anemia.
Aids in the breakdown of carbohydrates, fats and proteins, which help, produce energy.
Necessary for energy metabolism in cells; DNA repair; produces several sex and stress-related hormones that are produced by the adrenal gland; helps remove toxins and chemicals from the body
This vitamin is involved in over 50 metabolic processes that are meant to turn carbohydrates and fat into energy. Besides providing energy to the cells from the entire body, niacin is also responsible for the integrity of these cells. Here is a list of some of the processes that niacin is involved in:
- Antioxidant effect
- Blood sugar control
- Decrease of cholesterol levels
- Production of adrenal hormones
- Production of hydrochloric acid in the stomach
- Production of sex hormones
Some of the many health benefits of Niacin are:
- Lowers Cholesterol Levels
A B vitamin, that has long been used to increase high-density lipoprotein (HDL) cholesterol — the “good” cholesterol that helps remove bad cholesterol from your bloodstream.
This vitamin is able to reduce cholesterol levels by preventing this substance from getting accumulated in the liver and on the arteries. For this, niacin needs to be taken in high doses and although it is very effective
- Prevention of Atherosclerosis
Niacin is also involved in the production of histamine, which dilates blood vessels. Circulation is improved and is able to prevent atherosclerosis. In addition, the risk of a heart attack decreases considerably.
- Prevention of Diabetes
Niacinamide, a chemical substance found in the composition of vitamin B3 is believed to be effective for preventing diabetes.
- Treatment for Osteoarthritis
Very effective in increasing joint mobility. It improves muscle strength and reduces muscle and joint fatigue. So is used in the treatment of osteoarthritis. Is also used in the treatment for rheumatoid arthritis because of its anti-inflammatory properties and studies show that worn down cartilage is rebuilt when B3 is taken.
Vitamin B5 (Pantothenic acid)
Required to sustain life; is critical in the metabolism of fats, carbohydrates, and proteins
B6 – Pyridoxine
Help enzymes do their job in the body; helps the nervous and immune systems function properly; necessary for overall good health
Here are the Top Five Benefits of Vitamin B6:
- Vitamin B6 helps maintain healthy brain function.
- Plays a key role in fighting various diseases.
- Maintains normal nerve function. It plays a crucial role in the synthesis of neurotransmitters such as dopamine and serotonin.
- The vitamin helps in forming read blood cells
- It helps in breaking down and digesting proteins. So, the higher the protein intake, the greater is the requirement of vitamin B6.
B7 – Biotin or (Vitamin H)
Assists in cell growth, the production of fatty acid and the metabolism of fat. Keeps blood sugar stable and is found in many hair and skin products.
Vitamin B9 (Folic acid)
Helps the body make healthy new cells; taken before and during pregnancy can help prevent major birth defects of the baby’s brain and spine.
B12 – cyanocobalamin
Necessary in keeping red blood cells healthy and the maintaining the nervous system, it also plays a big part in the growth and development of children, since it is responsible for the overall functioning of several critical body processes.
A vitamin B12 deficiency mainly shows up as fatigue. But other symptoms are anemia, weakness, constipation, loss of appetite, weight loss, depression, poor memory, soreness of the mouth, asthma, vision problems, and a low sperm count. Stresses to the body and poor eating habits and certain dietary restrictions can result in this
Strict vegetarians, heavy drinkers and smokers, pregnant and breast-feeding women, and the elderly usually require vitamin B12 supplements.
Some diseases such as anemia, celiac disease, Crohns disease, bacteria growth or parasites can cause a b12 deficiency because the body is unable to properly absorb nutrients.
Some of the many healthy benefits of vitamin B12 are:
- Helps convert carbohydrates into glucose boosting energy production fighting against fatigue and lethargy.
- Reduces depression, and stress and helps maintain the nervous system and the digestive system.
- Protects against stroke and high blood pressure.
- Helps in cell reproductions leading to healthy skin, hair and nails.
- Protects against cancers including breast, colon, lung, and prostate.
* None of the information in this article is intended to diagnose, treat or cure any disease. Before taking vitamins or embarking on any type of nutritional or exercise routine please consult a doctor.