vitamin b complex
64Vitamin B Complex
The benefits of vitamins for young and old have been written about for many years. One of the main vitamin groups that has deemed valuable is the Vitamin b complex.
Vitamin b is made up of 8 water soluble vitamins.
- Vitamin b1 (thiamine) converts blood sugar into energy.
- Vitamin b2 (riboflavin) helps with the body’s metabolism.
- Vitamin b3 (niacin) lowers cholesterol and improves blood circulation
- Vitamin b5 (Pantothenic acid) plays an important role in the metabolism of fat and carbohydrates.
- Vitamin b6 (Pyridoxine, Pyridoxal, Pyridoxamine) helps balance the body’s sodium and potassium.
- Vitamin b7 (biotin) promotes cell growth and the production of fatty acids.
- Vitamin b9 (folic acid) produces red blood cells and helps combat anemia.
- Vitamin b12 (Cobalamin) helps with the functioning of the brain and nervous system.
Vitamin b complex can be found in many food sources. An abundance source of vitamin b is meat such as liver, poultry and fish among others. Vegetables that have vitamin b in them are potatoes, squash, bananas, beans and fortified grains and cereals. Vitamin b is greater in unprocessed food especially uncooked vegetables.
Today, many power drinks and dietary supplements have vitamin b added to them. but most people get all the vitamin b in the food that they eat. Always check with your doctor to see if you need extra vitamin b.
Importance of vitamins
Vitamin b9
- What are the eight vitamins that make up vitamin B
Vitamin b is made up of 8 water soluble vitamins that are vital to many important functions of the body. Vitamin b1 (thiamine) converts blood sugar into energy. Vitamin b2 (riboflavin) helps with the body’s metabolism. Vitamin b3 (niacin) lowers cholesterol and improves blood circulation Vitamin b5 (Pantothenic acid) plays an important role in the metabolism of fat and carbohydrates. Vitamin b6 (Pyridoxine, Pyridoxal, Pyridoxamine) helps balance the body’s sodium and potassium. Vitamin b7 (biotin) promotes cell growth and the production of fatty acids. Vitamin b9 (folic acid) produces red blood cells and helps combat anemia. Vitamin b12 (Cobalamin) helps with the functioning of the brain and nervous system.
- Side Effects of Vitamin B9
As with any vitamin or supplement there is usually side effects if too much is taken. Although there is few associated with vitamin b9 (folic acid) there are some. The daily minimum requirement of b9 is 400 mcg a day. For pregnant women that number is bumped up to 600. for those are a diagnosed with a b9 folic acid deficiency the range is any where from 400 to a 1000 mcg a day. The side effects are: Nausea Flatulence Bitter taste in the mouth Insomnia Diarrhea Overall weaknessCan you take too much vitamin b9? The main problem of taking too much vitamin b9 is that it might mask a vitamin b12 deficiency.
- Foods that are a source of Vitamin B9
The benefits of Vitamin b9 are many but what are the sources of it? Vitamin b9 can be found in many food sources as well as vitamin supplements. Probably the richest source of Vitamin b9 is found in green leafy vegetables such as spinach, turnip greens, broccoli and collards. In fact uncooked spinach is the greatest source of vitamin b9. Cooked vegetables unfortunately lose much of the folic acid (b9 vitamin) due to the heat. Organ meats such as liver and kidney provide a good amount of vitamin b9 also, As well as shellfish, pork and poultry. Grains, fortified cereals, nuts have also been found to have vitamin b9 in them. In many countries flour is fortified with folic acid so the general public can benefit from the benefits of vitamin b9. Large amounts of alcohol consumption may lead to the absorption of folic acids as well as large doses of aspirins.
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