PREVENTION
VITAMINS AND SUPPLEMENTS
Vitamin B Complex
Vitamin B complex consists of eight actual vitamins and several vitamin-like compounds that are grouped together because of the loose similarities in their properties, distribution in natural sources, and physiological functions. All the B vitamins are soluble in water. Most of the B vitamins have been recognized as coenzymes, and they all appear to be essential in facilitating the metabolic processes of all forms of animal life. The eight vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), cobalamine (B12), folic acid, pantothenic acid and biotin. The other related substances include choline, inositol and para-aminobenzoic acid (PABA).
Good sources of the B vitamins include eggs, cheese, milk, brown rice, nuts, yeast extract, avocados, cauliflower, cabbage, peas, potatoes, mushrooms, green leafy vegetables, dates, figs, currants, dried apricots, and cantaloupe. B vitamins are found in components of the body that store water. There is no long-term storage of these vitamins in the body.
In the body, proteins, carbohydrates, and fats combine with other substances to yield energy and build tissues. The B vitamins are compounds that unite with proteins to form an active enzyme. The enzyme then acts as a catalyst in the chemical reactions that transfer energy from the basic food elements to the body.
Vitamins are not used as fuels for the body. More than fifty years ago experiments done on army soldiers showed that vitamin supplementation had no effect on the heart before, during or after exercise.
The B complex vitamins include:
- B1 (thiamine) - needed for release of energy from carbohydrates; helps in the metabolism of proteins and fats; aids in functioning of nervous system; helps maintain stomach acidity and normal appetite.
- B2 (riboflavin) - needed for converting proteins, fats and carbohydrates into energy; necessary for healthy skin and eyes.
- B3 (niacin) - needed for release of energy from food; maintains health of skin, mouth and digestive tract, necessary for normal mental function.
- B5 (pantothenic acid) - helps in the functioning of the adrenal gland and in the formation of antibodies.
- B6 (pyridoxine) - needed for metabolism of protein; facilitates the release of glycogen for energy from the liver and muscles; participates in the utilization of energy in brain; helps to maintain fluid balance; is a requirement for healthy red blood cells.
- B12 - needed for red blood cell production and maintenance of protective sheath around nerves.
- Folic acid - functions along with vitamins B-12 and C in the utilization of proteins and in the formation of red blood cells.
- Biotin - assists in the making of fatty acids and in the burning of carbohydrates and fats for body heat and energy.
- Pantothenic acid - necessary for the normal functioning of the adrenal gland and for the formation of fatty acids.
- Choline - facilitates movement of fat from the liver and into cells.
- PABA - (para aminobenzoic acid) - functions in the breakdown and utilization of proteins; aids in formation of red blood cells.
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