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Vitamin B Complex Benefits For Increased Energy

Vitamin B complex benefits are numerous as these vitamins play a key role in cell metabolism, and are therefore critical to energy production in the body. Of all the vitamin supplements available, B Vitamins rate very highly in the list of dietary requirements. All the B vitamins are water soluble; this means that any excess is constantly being removed through the urine. Since the body cannot store this group of vitamins, we need to ensure adequate daily intake through our diet or supplements.

What Is The Vitamin B Complex?

Vitamin B complex comprises of eight water soluble B vitamins that play an important role in our bodies. These include: Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin), Vitamin B9 (folic acid) and Vitamin B12 (cobalamin). Vitamin B complex benefits include support of metabolism, maintainance of healthy skin, and enhancement of immune function. Since the B-vitamins are essential for the normal catalytic activity of enzymes, a deficiency may lead to conditions such as anemia, hair loss, eczema, poor growth in children and depression amongst others.

Sources Of Vitamin B

Foods rich in vitamin B include cereals such as rice, wheat and barley, liver, dairy products, green leafy vegetables, peanuts, bananas, eggs, poultry and dried beans.

Vitamin B6 Benefits

Of the vitamin B complex benefits, Vitamin B6 particularly helps with brain function, the conversion of protein to energy and plays a vital role in preventing heart disease. It does this by preventing the build up of a compound known as homocysteine in the body, which, in high concentrations may cause damage to blood vessels. Additionally, it lowers blood pressure and blood cholesterol levels, two major causes of heart disease. Vitamin B6 is an essential component of haemoglobin in the body and it also helps maintain blood glucose levels. Low levels of vitamin B6 can cause the body's defence system to function less efficiently and has also been shown to cause mental depression.

Vitamin B6 Toxicity

The recommended daily allowances for vitamin B6 ranges between 1.3mg and 1.7mg, and increases during pregnancy and lactation. Vitamin B6 toxicity can be caused by a daily intake of above 500mg and is characterised by nerve damage to the arms and legs, clumsiness and unsteadiness with walking. Treatment of toxicity requires long-term recovery and can take up to 3 years.

B12 Vitamin Deficiency Symptoms

Vitamin B12 is the only vitamin to contain a metal ion (cobalt) within its structure. Vitamin B12 deficiency is estimated to affect 10%-15% of individuals over the age of 60 and may be caused due to a deficiency in a factor produced in the stomach that is required for absorption of the vitamin. Certain foods may also bind to the vitamin and prevent it from being absorbed. Deficiency in vitamin B12 causes megaloblastic anaemia, a condition resulting in large, immature, haemoglobin-poor red blood cells. Vitamin B12 is found in animal products such as meat, poultry and fish. It is generally not present in plant products and therefore vegetarian diets may need to use vitamin B12 supplements to meet their daily requirements.

In conclusion, vitamin B complex benefits are wide and varied; they play a vital role in many functions carried out in the body. Certain factors may lead to an increase in an individuals daily requirement of the B vitamins, such as alcohol consumption. If unable to get adequate amounts of the vitamin B complex from a typical daily diet, consider supplementing your diet.

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