B-VITAMINS

The group of complex B vitamins assist in energy production and are essential for maintaining healthy eyes, nerves and mouth. They play a huge role in maintaining the normal functions of the nervous system and are important for upkeep of muscle tone within the gastrointestinal tract.

Vitamin B1 (Thiamine):

Thiamin boosts circulation and assists in blood formation. It helps the digestion, specifically that of alcohol, sugars and starches. Thiamin has also been shown to be linked with improvement of learning capacity. A large amount of Thiamin is found in skeletal muscle, the heart, lungs, kidneys and brain. The Recommended Daily Allowance has been set at 1.4mg. The half life of thiamin is roughly 15 days so a severe deficiency can develop within 18 days on a thiamin deficient diet. A deficiency can affect the cardiovascular and nervous systems.

Vitamin B-2 (Riboflavin):

 Riboflavin is necessary for the formation of red-blood cell, Riboflavin is a water-soluble nutrient. It is largely involved in cell respiration as it works with enzymes to help cells utilise oxygen contained within. It is also involved in the essential maintenance of good, healthy skin, nails and hair. Riboflavin also helps prevent the occurrence of cataracts. The RDA is 1.7 mg. Deficiency is notable by weakness, sore throat and swelling of the mucous membranes of the mouth.

Vitamin B-3 (Niacin):

Niacin is vital for proper circulation and lowering the levels of cholesterol in the blood. Niacin is also essential for synthesis of sex hormones, and formation and maintenance of healthy skin, digestive system tissues and the tongue. It is also known to enhance short term memory. The Recommended Daily Allowance is 18 mg. Pellagra is the disease associated with niacin deficiency and is characterised by diarrhoea, dementia and dermatitis. Recent research has focused on niacin's effect on preventing and controlling diabetes.

Vitamin B-5 (Pantothenic Acid):

Vitamin B-5 is paramount for maintaining correct growth, reproduction and normal physiological functions. It is also involved in the metabolism of carbohydrates, proteins and lipids and for the synthesis of lipids, neurotransmitters, steroid hormones and haemoglobin. Pantothenic Acid activates the adrenal glands and increases the production of cortisone and other adrenal hormones needed for upkeep of healthy skin and nerves. It also aids in vitamin utilisation. Some studies show it helps to combat stress, anxiety and depression. The Recommended Daily Allowance has been set at 6mg. In Pantothenic Acid deficient animals growth retardation and death were reported.

Vitamin B-6 (Pyridoxine):

Pyridoxine helps maintain the balance of sodium and potassium, which regulates water balance within the body. Pyridoxine is also very important for maintaining proper function of the nervous system and musculoskeletal systems. It has also been shown to be of great help in the treatment of allergies, arthritis, cancer, cardiovascular disease, and Premenstrual Tension. Vitamin B-6, in conjunction with folate and vitamin B-12 help to lower plasma homocysteine levels, a risk factor for heart disease. No Recommended Daily Allowance has been set for Pyridoxine.

Folic acid (B9):

Also known as Folacin and Pteroylglutamic Acid. Folic Acid is one of the B-complex vitamins that work in conjunction with vitamin B12 for the synthesis of DNA, which is important for all cells in the body. Folic acid, combined with vitamin B12 and vitamin C, is necessary for the breakdown of proteins and the formation of Haemoglobin, the compound in red blood cells that transports oxygen and carbon dioxide. Folic acid is also essential to virtually all biochemical reactions that use a one-carbon transfer and is also produced by bacteria in the stomach and intestine.
The need for folic acid increases during pregnancy, due to high requirements of the vitamin from the foetus
A deficiency of folic acid causes anaemia, poor growth, and irritation of the mouth -- all of which are similar to symptoms suffered by those with B12 deficiency. Folic acid is present in nearly all natural foods but can be damaged, or weakened, during cooking. Deficiencies are found mainly in alcoholics, the malnourished, the poor, the elderly and those who are unable to absorb food due to certain diseases (topical sprue and gluten enteropathy).
Mega-doses of folic acid can produce convulsions, interfere with the anticonvulsant medication used by epileptics, and disrupt zinc absorption

Vitamin B-12 (Cyanocobalamin):

Vitamin B-12 is unique in that it is the only vitamin that contains essential mineral elements. Cyanocobalamin is needed to prevent anaemia and is necessary for proper metabolism of nerve tissue, proteins, fats and carbohydrates. This vitamin also helps Iron to function more effectively. It promotes fertility, proper growth and assists in memory and learning. Deficiency is characterised by difficulty concentrating, depression and dementia.8 The Recommended Daily Allowance for Vitamin B-12 is 1 µg.