Vitamin B Information

B vitamins provide:

• health of the skin, bones, hair and muscle
• health of the mucosal membranes, particularly around the mouth
• intestinal health and bowel function
• relief of moodiness, restlessness, irritability, insomnia and fatigue
• improved liver health
• brain cell function and health
• relief from skin problems, including dry and itchy skin and rashes
• relief from PMS (see our Vitamin B-6, below, and our Chaste Tree Berry page for more on PMS)

Any of these problems could indicate a B-vitamin deficiency, particularly moodiness, restlessness, irritability, insomnia, muscular weakness, and sore or dry mouth and tongue.

Vitamin B1 Thiamin

Food Source

Brown rice, peas, beans and other vegetables, fortified breakfast cereals, and wholemeal breads and cereals, pork, bacon and liver.

Description/Function

Thiamin aids the nervous system and is essential for the functioning of some important enzymes. These enzymes have vital roles in the processes that make energy available in the body. Thiamin is essential for the transmission of certain types of nerve signal between the brain and the spinal cord.

Intake

EU Labelling RDA: 1.4mg

Deficiency Symptoms

Depression, poor memory, muscle weakness and stiffness, nerve tingling, burning sensation and numbness, tiredness, headache, loss of appetite and nausea. A clinical condition associated with deficiency is beri-beri.

Who might Benefit from supplements

Older people (over 55), those who consume large amounts of alcohol or have busy/stressful lives, athletes. Also, people of all ages whose diets are restricted or of poor quality.

Vitamin B2 - Riboflavin

Food Source

Liver, kidneys, fortified breakfast cereals, meat, milk, some green vegetables, eggs, cheese, yeast extracts. Decomposed by heat and also exposure to light. This is significant with respect to milk, which is a major source of riboflavin (ie if milk is exposed to bright sunlight/light for long periods of time).

Description/Function

A water soluble vitamin, essential for the formation of two substances: FAD (flavin adenine dinucleotide) and FMN (flavin mononucleotide). Both are vital for the processes that make energy available in the body. Riboflavin works effectively with iron, vitamin B6 and folic acid. It is important for skin and eye health.

Intake

EU Labelling RDA: 1.6mg

Deficiency Symptoms

Trembling, dizziness, poor concentration and memory. Also, blood-shot, red, tired or gritty eyes. Mouth ulcers or sores and cracks at the corner of the mouth. Red, inflamed tongue and lips and scaly eczema-like skin rash.

Who might Benefit from supplements

Those who consume large amounts of alcohol, dieters, those with a busy/stressful lifestyle, athletes.

Vitamin B3 - Niacin/Nicotinamide/Nicotinic Acid

Food Source

Meat, oily fish, poultry, bread, potatoes, breakfast cereals, and can be synthesised from tryptophan (an essential amino acid).

Description/Function

A water soluble vitamin vital for energy release in tissues and cells. It helps form NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), coenzymes which are involved in the release of energy and food. They help to maintain a healthy nervous and digestive system. Essential for normal growth and for healthy skin.

Intake

EU Labelling RDA: 18mg

Deficiency Symptoms

Loss of appetite, headache, nausea, fatigue, mouth ulcers, dry skin, difficulty in sleeping, poor memory, irritability. A clinical symptom associated with deficiency is pellegra.

Who might Benefit from supplements

Older people, those with a busy/stressful lifestyle, athletes.

Vitamin B6 - Pyridoxine

Food Source

Wholemeal bread, meat (especially liver and pork), fish, bananas, wheatbran and fortified breakfast cereals.

Description/Function

A water soluble vitamin which is important in protein metabolism and the function of a number of enzymes in the body. Promotes healthy skin, is essential for maintaining a healthy nervous system and also for the formation of haemoglobin in red blood cells and antibodies that help fight infection. Often used to supplement diet in the pre-menstrual part of the cycle.

Intake

EU Labelling RDA: 2mg

Deficiency Symptoms

Anaemia; dry, cracked lips; red and inflamed tongue; sensation of burning skin.

Who might Benefit from supplements

Women taking the combined contraceptive pill, older people (over 55), vegetarians and vegans and those who consume large amounts of alcohol.

Vitamin B12 - Cobalamin

Food Source

Meat, liver, poultry, fish, eggs, dairy products, fortified breakfast cereals.

Description/Function

A water soluble vitamin. Essential for recycling certain important enzymes in the body to maintain health of blood, nerve and other cells.

Intake

EU Labelling RDA: 1mcg

Deficiency Symptoms

Sore tongue, tiredness, memory, lack of concentration and anaemia.

Who might Benefit from supplements

Pregnant and breast-feeding women and older people (over 55). Since vitamin B12 is not found in plant foods unless fortified (eg breakfast cereal), vegans are likely to benefit.

Vitamin B Complex

Why Add A "B Complex" Supplement?

In a marketplace where the next hot supplement is only months away from media stardom, often the longer-known ones get overlooked. Vitamins are a great example of this. While people get excited about the mood-enhancing effects of St. John's Wort, almost no attention is paid to the B-complex of vitamins, three of which can have equally profound effects on the mood. The benefits of vitamins are not news, but we need them as surely as we need air to breath and water to drink. Make no mistake, a good supplement regimen starts with adequate vitamin intake.

What Are The "B Complex" Vitamins?

The B-complex vitamins are a group of similarly structured compounds, which is why we refer to them as a "complex". This complex of chemicals consists of B1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-12 (cobalamin), and folic acid (folate or folacin). PABA, inositol and choline are often included in this group. The B-complex of vitamins are used in the proper formation of every cell in your body - particularly nerve cells. This is why it is so important for pregnant women to get their B's (especially folic acid) and why a deficiency in certain of the B's manifests itself first as low mood or moodiness. Extreme B deficiency can cause muscular weakness and edema; this is known as beriberi. As is typical in the US, extreme deficiencies are rare.

What Will B Complex Do For Me?

You probably didn't know that the most common nutritional deficiency in the world is folic acid deficiency, which is characterized by low mood, and can lead to neural tube defects in the developing, unborn child. Deficiency in either vitamins B-12 or B-6 can also bring about low mood, and often mask folic acid deficiency (which is why it is so important to take a supplement that is a complete B-complex). In fact, folate supplementation, which in large doses requires a doctor's prescription, is a long standing treatment in some cases of depression. B vitamins are not stored well in the body and are depleted rapidly in dieters, and caffeine and alcohol users. The B-complex is used throughout the body in methylation reactions and is particularly effective against low mood, moodiness, muscular weakness and fatigue when combined with s-adenosyl methionine (see our SAM-e page for more on methylation reactions and SAM-e).