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Amongst their many functions in the body, above all B vitamins have been found to be most important in the production of energy.
They therefore may help through periods of stress and tiredness and have also been shown to have a positive effect on improving mood. Many nutritionists believe they are best taken as a complex to maximise their effectiveness. Individually, their roles are many and varied.
Vitamin B1 (Thiamine)
Vitamin B1 is essential in the production of energy. It is also instrumental in the role of brain function and digestion. It also helps the body to make the best out of the protein we eat. Thiamine was the first vitamin to be identified & used therapeutically. High dietary B1 is found in wheat germ, rice brain, soy beans, yeast & organ meats.
Vitamin B1 is particularly depleted by high carbohydrate intake, processed food diets, caffeine, sugar, alcohol, antibiotics, & other drug s, gastrointestinal disturbances, pregnancy & breast-feeding, hyperthyroidism, diabetes. Other at risk groups are children, teenagers, the elderly, the mentally ill, those with high stress, & athletes.
The primary functions of Vitamin B1 are:
Carbohydrate metabolism.
Participates in the synthesis of acetylcholine.
Nerve conduction & transmission.
Energy production.
Oxygen metabolism.
Deficiency signs may present as...
Tender muscles, eyepains, irritability, poor concentration, prickly legs, poor memory, stomach pains, constipation, tingling hands and rapid heart beat.
Vitamin B2 (Riboflavin)
Vitamin B2 helps in the conversion within the body of fats, carbohydrates and protein into energy. It is also needed to repair and maintain healthy skin, both on the inside and the outside. It helps to regulate body acidity balance. Important for hair, nails and eyes. As with the other B vitamins, Vitamin B2 is commonly deficient, both because of low dietary intake & lifestyle factors that deplete it, such as cigarette smoking, alcohol, sugar.
Foods highest in Vitamin B2 are liver, yeast, dairy, beans, nuts, avocados, & vegetables. Human requirements are proportional to energy expenditure.
The primary functions of Vitamin B2 are:
As a co-enzyme in the energy producing function of your cells.
Maintenance of the external tissue of the eyes, lips, skin.
Fetal development.
Deficiency signs may present as...
Burning or gritty eyes, sensitivity to bright lights, sore tongue, dull or oily hair, eczema or dermatitis, split nails, cracked lips.
Vitamin B3 (Niacin)
B3 is essential for energy production, brain function and the skin's integrity. It also helps in the balancing of the bodys blood sugar levels and also helps lower cholesterol within the body also .B3 also has a significant role in the control of inflammation and the digestive function also. Niacin has been extensively featured in the media. As with all B vitamins, it is commonly deficient. Foods high in niacin are peanuts, yeast, organ meats, tuna, halibut, swordfish, chicken, turkey, wheat bran, soy flour, brown rice, eggs, & beans. A small amount of niacin can be produced in your body from dietary tryptophan. Niacin is often deficient in the elderly.
Deficiency signs may present as...
Lack of energy, diarrhoea, insomnia, headaches, migraines, poor memory, anxiety and tension, depression, irritability, bleeding and tender gums, acne, eczema and dermatitis
Vitamin B5 (Pantothenic Acid)
B5 is mainly involved, along with many of the other B vitamins in energy production. It also controls fat metabolism and is essential for the correct functioning of the brain and the nervous system. It helps make anti stress hormones in the adrenals and maintains healthy skin and hair. The major function of pantothenic acid is to serve as part of co-enzyme A, which is at the center of energy metabolism, as well as fat, acetylcholine, & antibody synthesis. It helps to protect against stress & works synergistically with other B vitamins to prevent other B vitamin deficiency diseases.
Deficiency signs may present as...
Muscle tremors, cramps, apathy, poor concentration, burning feet or tender heals, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety or tension, teeth grinding.
Vitamin B6 (Pyridoxine)
Essential for protein digestion and its utilisation, brain function, hormone production, helps balance sex hormones, may be useful in PMS and menopausal conditions, natural anti-depressant and diuretic, helps control allergic reactions
Deficiency signs may present as...
Infrequent dream recall, water retention, tingling hands, depression and nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin.
Vitamin B12 (Cobalamine)
Needed for making use of protein in the body, helps the blood carry oxygen, hence essential for energy, also needed for the complex job of DNA synthesis and protein/new tissue building. Essential for nerve transmission. Helps the liver detoxify tobacco.
Vitamin B12 is obtained from animal but minimally from plant sources so vegetarians and vegans are particularly prone to deficiency. High dietary sources are: kidney, liver, brain, heart, milk, beef, egg yolk, clams, oysters, salmon & herring.
May be beneficial in pregnancy, breast feeding, intestinal malabsorption, older age, anorexia, malnutrition, alcoholism, infancy, high vitamin C intake, loss of intrinsic factor, intestinal parasites, gastrectomy, low & high thyroid functioning, auto-immune thyroiditis, low parathyroid functioning, & vegetarianism.
Deficiency signs may present as...
Poor hair condition, eczema or dermatitis, mouth over sensitive to heat or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.
Biotin
Very important in childhood, helps your body use essential fats which inturn are important in the formation of healthy skin and hair. Biotin is a water soluble vitamin which can be depleted by stress. It is essential in the conversion of carbohydrates to energy & plays a major role in fat & protein metabolism for building healthy tissue. Biotin works synergistically with insulin to lower blood sugar levels in diabetics especially at higher doses of 10-20mg . Biotin is involved in multiple biochemical reactions & works synergistically with some of the B complex vitamins & zinc.
Deficiency signs may present as...
Dry skin conditions, poor hair-dull and lacklustre-premature greying hair, tender or sore joints and muscles, poor appetite, bouts of unexplained nausea, eczema or dermatitis.
Folic Acid.
Folic acids main role in the body is during pregnancy assisting the development of brain circuitry and tissues. It is also needed to help the body use protein and in the formation of red blood cells.Folic acid is one of the B complex vitamins. Folic acid deficiency is one of the most common nutrient deficiencies in the world. Deficiencies are associated with smoking, drug or alcohol abuse, strict dieting, birth control pills, poor eating habits, pregnancy, illness, old age, malabsorption, diahorrea, some antibiotics, & anti-convulsants, methotrexate, aminopterin, & infections.
Foods high in folic acid are: liver, kidney, yeast, green vegetables, beans, peanuts, mushrooms, beef, veal, & egg yolk. Significant losses occur with food preparation such as cooking, storing, & exposing to light.
Folic acid is:
Essential to the formation of red blood cells.
Necessary in the production of nucleic acids & in the synthesis of RNA & DNA
Helps regulate fetal development of nerve cells, thus vital for normal growth & development.
Acts as a coenzyme in growth & methylation reactions.
Helps to increase serotonin & norepinephrine in your brain.
Many medical studies have shown the B Vitamin family to be involved with the following activities within our bodies
Helps us make energy from carbohydrates
Improves mental clarity
Supports and enhances our nervous function
Is involved with the production of growth hormones
Promotes healthy skin, hair and nails
Benefits vision and helps prevent eye fatigue
B12 helps the strength of our blood cells
Helps us use fats, proteins & carbohydrates efficiently
May relieve irritability, anxiety and tension
Helps improve memory function and increases concentration
Help reduce muscle spasms and thus aid restful posture
May reduce numbness and tingling in extremities
B Vitamins also have a role as a natural diuretic |
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| Formula B100 Complex |
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100 vegi caps
£18.94 |
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| B Complex |
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60 veg caps
£10.49 |
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| Vitamin B Complex 50mg |
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60 veg caps
£10.45 |
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| Mega B100 Timed |
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60 tabs
£11.56 |
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| True Food B Complex |
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90 tablets
£15.20 |
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| Megasorb B Complex 50 |
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100 tabs
£20.83 |
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| Vitamin B6 100mg |
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100 caps
£8.35 |
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| Vitamin B3 (Niacinamide) |
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30 veg caps
£3.64 |
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| Folic Acid 400mcg |
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90 caps
£4.44 |
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| Folguard Folic Acid + Vit B12 |
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30 veg caps
£3.84 |
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| Biotin 1000mcg |
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50 caps
£5.98 |
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