Vitamin B

Vitamin B1

Vitamin B1 chemical name

It is also known as thiamine. Thiamin may enhance circulation, helps with blood formation and therefore the metabolism of carbohydrates.
It is also required for the health of the nervous system and is used in the biosynthesis of several cell constituents, including the neurotransmitter acetylcholine and gamma-aminobutyric acid. It is used in the manufacture of hydrochloric acid.

Functions and Benefits of Vitamin B1

Vitamin B1 also plays a key role in support of the systema nervosum, where it permits healthy development of the fat-like coverings which surround most nerves (called myelin sheaths). In the absence of vitamin B1, these coverings can degenerate or become damaged. Pain, prickly sensations, and nerve deadening are nerve-related symptoms which will result from vitamin B1 deficiency.
It is also great for the brain and should help with depression and assist with memory and learning. In children, it is required for growth and has shown some indication to assist in arthritis, cataracts as well as infertility.
Recommended Dosage for Vitamin B1
Male 1.4 mg per day
Female 1.0 mg per day, although 50 mg is typically utilized in supplementation.

Vitamin B1 foods

Thiamine is found naturally in the following foods, each of which contains at least 0.1mg of the vitamin per 28-100g (1-3.5oz): - Green peas - Spinach - Liver - Beef - Navy beans - Nuts - Pinto beans - Soybeans

Deficiency Symptoms of Vitamin B1

Anaemia in thiamin can lead to:

Fatigue
Depression
Irritability
Attention-deficit
Memory lost
Muscular weakness
Nerve damage

Vitamin B2

Vitamin B2 chemical name

Vitamin B2, commonly called riboflavin, is one among eight water-soluble B vitamins. Like its close relative vitamin B2 (thiamine), riboflavin plays an important role in certain metabolic reactions, particularly the conversion of carbohydrates into sugar, which is "burned" to supply energy.
Together, the eight B vitamins, often mentioned as B-complex vitamin vitamins, also are essential within the breakdown of fats and protein. Also, B-complex vitamin vitamins play a crucial role in maintaining muscular tonus along with the liner of the alimentary canal and promoting the health of the systema nervosum, skin, hair, eyes, mouth, and liver.

Functions and Benefits of Vitamin B2

Vitamin B2 is used to treat migraine headaches, cataracts, rheumatoid arthritis, and several skin disorders such as acne (acne rosacea), dermatitis, and eczema. In the treatment of anaemia, adding Vitamin B2 to iron supplements has shown to increase its effectiveness.
Riboflavin aids within the metabolism of carbohydrates, fats, and proteins. It plays an important role in the growth and repair of joints, skin, hair, and nails. Carpal Tunnel Syndrome may enjoy a treatment program including this vitamin when combined with vitamin B6. The body needs vitamin B2 for copy and it also enhances the immune system's ability to fight disease.

Recommended Dosage for Vitamin B2

Infants birth to 6 months: 0.3 mg (adequate intake)

Infants 7 to 12 months: 0.4 mg (adequate intake)

Children 1 to 3 years: 0.5 mg (RDA)

Children 4 to 8 years: 0.6 mg (RDA)

Children 9 to 13 years: 0.9 mg (RDA)

Males 14 to 18 years: 1.3 mg (RDA)

Females 14 to 18 years: 1 mg (RDA)

Food sources of Vitamin B2

High levels of Vitamin B2 are found in the following foods: cheese, egg yolks, almonds, organ meats, whole grains, wild rice, soybeans, milk, spinach, mushrooms, almonds, and poultry.
Vitamin B2 is typically added to cereals and flour products. Keep these foods stored faraway from light to guard vitamin content.

Vitamin b2 deficiency

A shortage of this vitamin may happen as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions.
Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported. Burning feet also can be indicative of a shortage.

Vitamin B3

Vitamin B3 chemical name

Vitamin B3, is also called niacin, is one of eight water-soluble B vitamins. All B vitamins help the body to convert carbohydrates into glucose (sugar), which is "burned" to supply energy.
These B vitamins often mentioned as B-complex vitamin vitamins are essential within the breakdown of fats and protein.
B complex vitamins also play a crucial role in maintaining muscular tonus along the alimentary canal and promoting the health of the systema nervosum, skin, hair, eyes, mouth, and liver.

Functions and Benefits of Vitamin B3

Niacin is vital in supplying energy to and maintaining the integrity of, all body cells. Niacin assists in antioxidant and detoxification functions, and the production of sex and adrenal hormones.
Vitamin B3 lowers cholesterol by preventing its buildup in the liver and arteries. Niacin moves fat from tissues for metabolism, burning it for energy.
It promotes healthy skin, the health of the myelin sheath, and good digestion, where it is also vital for the production of hydrochloric (stomach) acid. It is an aid in protecting the pancreas and is important for the health of all tissue cells.

Recommended Dosage for Vitamin B3

Always take Vitamin B3 with food. Niacin is available in tablet and time-release tablets and capsules. These are available in strengths of 25-mg, 50-mg, 250-mg, and 500-mg.

Food for Vitamin B3

Meat, poultry, fish
Peanuts
Yeasts
Milk and eggs contain small amounts but are excellent sources of tryptophan
The best dietary sources of vitamin B3 are found in beets, brewer's yeast, beef liver, beef kidney, pork, turkey, chicken, veal, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts.

Vitamin B3 deficiency

Severe lack of niacin causes the disease pellagra, wherein a light deficiency slows down the metabolism decreasing cold tolerance.
Extremely high doses of Niacin can cause niacin maculopathy, a thickening of the macula and retina which results in blurred vision and blindness.

Vitamin B5

Vitamin B5 chemical name

Vitamin B5, most commonly called pantothenic acid, is a member of the B-complex family. It is the anti-stress vitamin (water-soluble) and stamina enhancer.
Vitamin B5 gets combined with another small, sulfur-containing molecule to make coenzyme A (or simply, CoA). This conversion allows vitamin B5 to participate during a big variety of chemical reactions.

Functions and Benefits of Vitamin B5

Coenzyme A is required for the generation of energy in the form of ATP from fats, carbohydrates and proteins. Neurotransmitters, hormones and cholesterol are synthesized by this coenzyme.
It is also responsible for haemoglobin production and metabolism of toxins by the liver. It plays a role in cell division, DNA replication and messenger RNA transcription. Pantothenic acid, therefore, is important for growth and development, also as brain activity.
It regulates the formation of stress hormones and hair pigmentation and growth. Pantothenic acid deficiency may cause symptoms ranging from fatigue, weakness, numbness and poor coordination to abdominal and muscle cramps, headaches, vomiting, anaemia, insomnia and even depression.
Pantothenic acid is additionally utilized in the discharge of energy also because of the metabolism of fat, protein and carbohydrates.

Recommended Dosage for Vitamin B5

Infants birth to 6 months: 1.7 mg

Infants 6 months to 1 year: 1.8 mg

Children 1 to 3 years: 2 mg

Children 4 to 8 years: 3 mg

Children 9 to 13 years: 4 mg

Adolescents 14 to 18 years: 5 mg

Adult

19 years and older: 5 mg

Pregnant females: 6 mg

Lactating females: 7 mg

Food with Vitamin B5

Small quantities of pantothenic acid are found in most foods, with high quantities found in whole grain and eggs.
Pantothenic acid also can be found in many dietary supplements (as calcium-D-pantothenate), and a few energy drink companies are now adding pantothen to their beverages.

Vitamin B5 Deficiency

Pantothenic acid deficiency is exceptionally rare and has not been thoroughly studied. In the few cases where deficiency has been seen (victims of starvation and limited volunteer trials), nearly all symptoms are often reversed with the return of pantothen.
Symptoms of deficiency are almost like other B-complex vitamin deficiencies. Most are minor, including fatigue, allergies, nausea, and abdominal pain. In a few rare circumstances more serious (but reversible) conditions are seen, like adrenal insufficiency and hepatic encephalopathy.
Gopalan's Burning Foot Syndrome Severe Burning of the sole with symptoms including severe burning sensations in the foot and lightening pain was reported in tests conducted on volunteers.

Vitamin B6

Vitamin B6 chemical name

Vitamin B6, known as pyridoxine hydrochloride. It is essential for the metabolism of protein by the body, and the proper functioning of the nervous system and the immune system. It is also involved in the synthesis of hormones and red blood cells.
There are six forms of vitamin B6: pyridoxal (PL), pyridoxine (PN), pyridoxamine (PM), and their phosphate derivatives: pyridoxal 5'-phosphate (PLP), pyridoxine 5'-phosphate (PNP), and pyridoxamine 5'-phosphate (PMP). PLP is that the active coenzyme form and has the for most importance in human metabolism.

Functions and Benefits of Vitamin B6

PLP functions as a coenzyme in the synthesis of heme, a component of haemoglobin. Haemoglobin is found in red blood cells and is critical to their ability to move oxygen throughout the body.
Both PL and PLP are ready to bind to the haemoglobin molecule and affect its ability to select up and release oxygen. However, the impact of this on normal oxygen delivery to tissues isn't known.
Pyridoxine may additionally be of benefit for youngsters with learning difficulties, also as assisting within the prevention of dandruff, eczema and psoriasis.
It is also essential for red blood corpuscle metabolism. The nervous and immune systems need vitamin B6 to function efficiently, and it's also needed for the conversion of tryptophan (an amino acid) to niacin (a vitamin).

Recommended Dosage for Vitamin B6

Males 2 mg per day and females 2 mg per day.

Foods for Vitamin B6

Vitamin B6 is found during a big variety of foods including fortified cereals, beans, meat, poultry, fish, and a few fruits and vegetables.

Vitamin B6 Deficiency

Irritability, nervousness and insomnia as general weakness, skin changes like dermatitis and acne also asthma and allergies might develop when pyridoxine it briefly supply.
Symptoms may include nails that are ridged, an inflamed tongue also as changes to your bones - which may include osteoporosis and arthritis. Kidney stones may also appear.
Vitamin B6 deficiency symptoms are going to be considerably like those of B2 and B3. Vitamin B6 is required by the body to manufacture its B3 vitamin.

Vitamin B7

Vitamin B7 chemical name

Vitamins B7 is also called biotin. Best known by many people as a moisturizing agent in shampoos, conditioners, and skin creams, biotin is essential to numerous body processes.
The primary role of biotin is within the metabolism of fats, proteins and carbohydrates. Biotin functions as a critical component of several enzymes involved in energy metabolism (such as pyruvate carboxylase).

Functions and Benefits of Vitamin B7

The benefits of biotin are especially important for healthy hair, skin, and nails. It is also needed for healthy nerve tissue, bone marrow, and sweat glands, and can help reduce muscle pains.
Biotin benefits glucose processing enzymes to manage blood sugar levels and has been used in large doses to treat the degenerative nerve disease, diabetic neuropathy caused by high blood sugar.
Biotin helps within the synthesis of fatty acids, in energy metabolism, and within the synthesis of amino acids and glucose. Biotin is additionally involved in making glucose, some amino acids and in energy production.

Recommended Dosage for Vitamin B7

The minimum Recommended Dosage Allowance of Vitamin B7 is 50 to 200 mcg.

Men - 200 mcg.

Women - 150 mcg.

Children - 100 mcg.

Food with Vitamin B7

Biotin is often found in beans, bread, brewer's yeast, cauliflower, chocolate, egg yolks, fish, kidney, legumes, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, spread, poultry, nutriment, and whole grains.
Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Egg whites contain a chemical that binds to biotin very strongly and prevents it from being absorbed into the blood from the intestines.

Vitamin B7 Deficiency

Biotin deficiency causes
Fatigue
Depression
Nausea
Muscle pains
Hair loss and anaemia.

Vitamin B9

Vitamin B9 chemical name

Vitamin B9 is also known as Folic Acid or Folate and it is a water-soluble vitamin. Vitamin B9 is considered brain food, and is needed for energy production and the formation of red blood cells.
As a brain food, Vitamin B9 assists in regulating mood (antidepressant) and sleep patterns, particularly in older persons.
Vitamin B9, with the collaboration of vitamin B12, converts homocysteine in methionine, therefore, reducing blood levels of homocysteine and lowering risks of heart disease.

Functions and Benefits of Vitamin B9

Folic acid helps to eliminate Homocysteine, a blood toxin known to affect cardiac muscle and influences cholesterol to deposit in cardiac muscle. Its use is known to help prevent stroke and heart attack.
Increased homocysteine levels result in weak bones leading to osteoporosis and fractures. Additionally, folic acid may play an important role in the prevention of certain cancers: lung, colon, and cervical.

Recommended Dosage for Vitamin B9

The minimum Recommended Dosage Allowance of Vitamin B9

Men - 200 mcg.

Women - 180 mcg.

Women of childbearing age - 400 mcg.

Food with Vitamin B9

Leafy greens such as spinach and turnip greens
Broccoli
Asparagus
Mushrooms
Liver
Dry beans and peas
Fortified cereals and grain products
Fortified juices

Vitamin B9 Deficiency

A deficiency of vitamin B9 limits cell function (cell division and protein synthesis) and affects the traditional growth and repair of all cells and tissues within the body. Some of the common deficiency symptoms are:-
Anaemia
Gastrointestinal upset
Memory problems
Impaired brain and nerve functions
Birth defects

Vitamin B12

Vitamin B12 chemical name

Vitamin B12 is that the largest and most complex of all the vitamins. It is unique among vitamins therein it contains a metal ion, cobalt.

For this reason, cobalamin is the term used to refer to compounds having B12 activity. Methylcobalamin and 5-deoxyadenosine cobalamin are the forms of vitamin B12 used in the human body. The form of cobalamin used in supplements, cyanocobalamin, is readily converted to 5-deoxyadenosine and methylcobalamin.

Functions and Benefits of Vitamin B12

Like the other B vitamins, vitamin B12 is vital for metabolism. It helps in the formation of red blood cells and the maintenance of the central nervous system.

Also, vitamin B12 prevents nerve damage, maintains fertility, and promotes normal growth and development by maintaining the fatty sheaths that cover and protect nerve endings.

Recommended Dosage for Vitamin B12
The minimum Recommended Dosage Allowance of vitamin B12 are:-
Adults - 2 mcg.
Pregnant women - 2.2 mcg.

Vitamin B12 Food

Vitamin B12 is present in the liver, organ meat, muscle meat, shellfish, eggs, cheese, fish, and can be manufactured in the body. Although milk contains B12, processing of milk may lead to the destruction of the vitamin.

Vitamin B12 Deficiency

Due to the deficiency of vitamin B12 anaemia or nervous system, damage can because. Most vegans consume enough B12 to avoid clinical deficiency. Two subgroups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.
Characteristic signs, symptoms, and health problems associated with vitamin B12 deficiency include anaemia, fatigue, weakness, constipation, loss of appetite, and weight loss.
Deficiency also can lead to neurological changes such as numbness and tingling in the hands and feet.