The B Complex Vitamins….An Overview

B Complex Vitamins….An Overview

I love my patients because they ask tons of questions.  I am more than happy to educate them in the subject matter of nutrition because we, as a society, have to make better conscious decisions in an effort towards better health and decreased obesity which has become epidemic.  One of the common questions I get is what B vitamins to take?  Medical doctors love to preach the importance of B12 for energy.  Other say B6 is the miracle supplement.  I say if you are going to take one, you might as well take them all and be healthier than if you were to take an individual supplement.  Below is an overview of all of the B vitamins and what they do in the body.

B1 – Thiamine enhances overall circulation as well as facilitate the breakdown of carbohydrates.  Thiamine helps immune function by also acting as an antioxidant against free radicals.  Thiamine also has a positive effect on brain function and cognition as well as learning capacity.

B2 – Riboflavin plays a key role in the circulatory system.  Riboflavin acts in the formation of healthy cells and antibodies.  It is involved in cell proliferation, maturation and cellular respiration.  Riboflavin also facilitates the breakdown of carbohydrates, fats and proteins.

B3 – Niacin aids in nervous system function.  It also plays a role in circulation as well as lowers cholesterol.  It plays a role in circulation and aids in the production of stomach acid, digestion and bile secretion.  It facilitates the breakdown of carbohydrates, fats and proteins.

B5 – Pantothenic Acid plays an important role in adrenal function.  It is commonly known as an “anti-stress vitamin”.  Pantothenic Acid is a substance that is utilized in every cell in the body.  B5 is used in the production of neurotransmitters as well as antibody production.  B5 aids in the conversion of carbohydrates, fats and proteins.

B6 – Pyroxidine is pivotal to a healthy physical and mental state.  B6 is involved in more bodily functions than any other vitamin.  Pyroxidine maintains tendon health, is heavily involved in nervous system for normal brain function and maintains your body’s sodium-potassium balance.  B6 inhibits homocysteine for heart health.

B9 – Folic Acid plays key functions in brain function, production of red blood cells and the prevention of anemia.  It is involved in immune system function by aiding in the formation of white blood cells.  Folic acid regulates levels of homocysteine, a byproduct of methionine,  which increases your risk of atherosclerosis.

B12 – Cyanocobalamin works with folic acid in the formation of red blood cells to prevent anemia.  B12 prevents nerve damage and is required for protein synthesis and carbohydrate and fat absorption.  B12 is used in the production of neurotransmitters and regulates sleep patterns.

Biotin is needed for the utilization of B complex vitamins.  Biotin relieves muscle pain, maintains nervous system health, and facilitates cellular proliferation.

Para-Aminobenzioc Acid (PABA) is a constituent of Folic Acid and is needed for the utilization of B5.  PABA has antioxidant properties that maintain healthy intestinal flora.

Inositol reduces cholesterol level, removes fatty deposits from liver tissue, and reduces the risk of atherosclerosis.  Inositol has been proven to have sedative and calming properties as well as help in the treatment of depression, ADHD, OCD, and anxiety disorders.

A quality B complex vitamin will have all of these nutrients in one supplement.  I always recommend vegetarian, whole foods, organic vitamins first and foremost so you get the added benefit of the synergistic nutrients like phytochemicals and bioflavonoids to help your body metabolize and use the nutrients.  In conclusion, B vitamins are one of those supplements that everyone can benefit from.