B Vitamins
There are eight B vitamins that make up what we call B-complex—thiamine, riboflavin, niacin, B6 (pyridoxine hydrochloride), folate, B12 (cyanocobalamin), biotin, and pantothenic acid. These vitamins are essential in many functions of the body. From depression, PMS, neurological function, and immune system function to converting homocysteine (a cardiovascular threat) into a good amino acid, the B vitamins are absolutely essential to life. The B vitamins help in the metabolic processes that release energy from the foods we eat. They also assist in the synthesis of new cells and tissues. Each of the eight B vitamins play many specific roles in thousands of different molecular conversions in the body. They are active in carbohydrate, fat, and protein metabolism, and in the synthesis of DNA. These vitamins are involved in so many aspects of the functioning of our bodies that to list them all would be difficult.
The B vitamins work best when they work together. In other words, they work synergistically. Supplements are often the worst offenders in this area. It is essential that all eight of the B vitamins be present. If one is missing or only present in a small amount, a relative B deficiency can develop. Or if one of the B vitamins is present in a large amount in comparison to the rest of the B vitamins, a relative deficiency can develop. For example, many times a company will load a supplement with thousands of milligrams of inexpensive B vitamins such as B1, B2, or B6. It makes an impressive-looking label but it throws the B complex way out of balance. They especially like to leave out biotin or put it in only at a small amount because it is the most expensive of the B vitamins. An excess of one B vitamin will require the other B vitamins to make it active. Too much of one B, for instance, B6, will use up other B vitamins, which can cause muscle weakness, digestive problems, and lack of concentration.
In my nutrition practice, I have witnessed over and over again the taking of a single B vitamin. For instance, someone will be taking B6 for PMS symptoms. They take this one B vitamin to the exclusion of the seven other necessary B vitamins. They are amazed that they feel worse when taking the single B vitamin. Unfortunately, or perhaps, fortunately, I have found no product on the market that is balanced. I say fortunately, because the best source of vitamins is our food. Food is also a less-expensive means of acquiring the proper nutrients.
If you are eating a healthy diet, like the one I recommend people use to build their immune system, you will rarely find yourself B-vitamin deficient. In general, eating 3 servings of efficient protein daily, 3 servings legumes, 5 servings of vegetables, and some nuts or seeds will provide all the nutrients you need. If you research food sources of vitamin B, you will find all of these foods are excellent sources. Poultry, fish, eggs, beans, dark leafy greens, nuts, and seeds are just some of the examples of B-vitamin-rich foods.
It is my recommendation that you acquire your B vitamins through food. Supplementation with B vitamins can aggravate digestive problems and cause adrenal stimulation. The best amounts are found in your food.
The B vitamins work best when they work together. In other words, they work synergistically. Supplements are often the worst offenders in this area. It is essential that all eight of the B vitamins be present. If one is missing or only present in a small amount, a relative B deficiency can develop. Or if one of the B vitamins is present in a large amount in comparison to the rest of the B vitamins, a relative deficiency can develop. For example, many times a company will load a supplement with thousands of milligrams of inexpensive B vitamins such as B1, B2, or B6. It makes an impressive-looking label but it throws the B complex way out of balance. They especially like to leave out biotin or put it in only at a small amount because it is the most expensive of the B vitamins. An excess of one B vitamin will require the other B vitamins to make it active. Too much of one B, for instance, B6, will use up other B vitamins, which can cause muscle weakness, digestive problems, and lack of concentration.
In my nutrition practice, I have witnessed over and over again the taking of a single B vitamin. For instance, someone will be taking B6 for PMS symptoms. They take this one B vitamin to the exclusion of the seven other necessary B vitamins. They are amazed that they feel worse when taking the single B vitamin. Unfortunately, or perhaps, fortunately, I have found no product on the market that is balanced. I say fortunately, because the best source of vitamins is our food. Food is also a less-expensive means of acquiring the proper nutrients.
If you are eating a healthy diet, like the one I recommend people use to build their immune system, you will rarely find yourself B-vitamin deficient. In general, eating 3 servings of efficient protein daily, 3 servings legumes, 5 servings of vegetables, and some nuts or seeds will provide all the nutrients you need. If you research food sources of vitamin B, you will find all of these foods are excellent sources. Poultry, fish, eggs, beans, dark leafy greens, nuts, and seeds are just some of the examples of B-vitamin-rich foods.
It is my recommendation that you acquire your B vitamins through food. Supplementation with B vitamins can aggravate digestive problems and cause adrenal stimulation. The best amounts are found in your food.