It’s hard to overestimate the importance of vitamin B complex, primarily because vitamin B is not one compound, but eight different vitamins your body uses, quite literally, from head to toe.
Turkey, liver and tuna are excellent sources of B complex, and these water-soluble compounds can also be found in whole, unprocessed foods such as molasses, lentils, whole grains, potatoes, bananas, tempeh and c hile peppers.
As with most vitamins and nutrients, if you’re eating a wholesome, healthy diet, you can expect to get the B complex vitamins you need. If you’re not eating right, however, you need to consider other sources.
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Thiamine (B1) is absolutely essential for daily function. Every part of your body, especially the heart, needs it to make energy.
Riboflavin (B2) assists in the production of red blood cells, helps the nervous system to function properly and activates B6 and folic acid to make them more effective.
Niacin (B3) has been shown to be an effective treatment for high cholesterol and helps breakdown and release energy from carbs, fats and proteins.
B5 is converted to pantethine, which can lower triglyceride and to a lesser extent reduce blood serum cholesterol levels, benefiting those with high triglyceride levels and Type 2 diabetes.
B6 is needed to produce the neurotransmitters serotonin and dopamine, so its cognitive attributes are particularly important. There is also strong evidence that B6 can significantly lower chances of heart disease, and it has been linked positively to treatments for PMS, childhood asthma and Alzheimer’s disease.
B12 is important for metabolism and maintaining a healthy nervous system and cognitive function. It is necessary for calcium absorption, and research indicates that the body’s ability to absorb B12 declines with age. It should be noted that B12 is not available from plants, which is a considerable concern for those on vegetarian and vegan diets.
Biotin (B7) is required for the formation of certain nucleic acids and glycogen, and important enzyme in the digestive and energy-producing process. It is also necessary for healthy hair and nails.
Supplementation of folic acid, or B9, is recommended during pregnancy, and research also shows its use may slow the effects of age on cognitive functions and the brain. Its key function is metabolizing fatty and amino acids, and it also helps in the production of red blood cells.
The B complex vitamins also reduce the effects of stress on the body.
So which one do you want to do without? Oh, and by the way – and we’re not making eye contact with anyone here – but a study found in the American Journal of Clinical Nutrition found that an over-abundance of alcohol intake reduces vitamin B levels in the body.
Just thought you might want to know before Friday night.
So think about what you’re eating. If you’re not getting your vitamin B, you’re not getting a lot of things your body needs.
Jim Mayfield is the lead shipper and writer for The Organic Affair, online retailer of natural, organic whole food vitamins, supplements, and organic teas. Visit us at www.theorganicaffair.com.
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