Vitamin
B Complex
Reference
B-1
(Thiamin)
Recommended
D aily
Allowance:
1.5mg
(men);
1.1mg
(women)
Benefits:
Assists
in conversion
of carbohydrates
to glocuse;
Necessary
for
growth,
fertility,
and
lactation;
Stabilizes
the
appetite.
Vital
in maintaining
the
normal
functions
of both
the
nervous
and
muscular
systems.
Additional
benefits
are
as an
aid
for
the
treatment
of herpes,
beriberi,
and
keeps
the
mucous
membranes
healthy.
Sources:
Meat,
wheat
germ,
oatmeal,
cereals,
enriched
pastas,
fresh
peas,
beans,
oranges.
Food
that
are
rich
in thiamin
include
pork,
eggs,
and
leafy
green
vegetables.
Deficiencies:
Signs
of deficiencies
include
muscular
weakness,
swelling
of the
heart,
and
leg
cramps.
In extreme
cases
deficiencies
in Thiamin
can
lead
to heart
failure
and
death.
Toxicity
Warning:
May
cause
drowsiness
or rashes.
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B-2
(Riboflavin)
Recommended
D aily
Allowance:
1.7mg
(men);
1.3mg
(women)
Benefits:
Cell
respiration;
Aids
in the
conversion
of tryptophan
to niacin;
Essential
in the
metabolism
of carbohydrates,
proteins
and
fats;
Needed
in the
maintenance
of skin,
nails,
and
hair;
Helps
the
eyes
in adaption
to light.
Sources:
The
best
sources
of riboflavin
are
liver,
milk,
meat,
dark
green
vegetables,
whole
grain
and
enriched
cereals,
pasta,
bread,
and
mushrooms.
Deficiencies:
Visible
signs
include
shiny
tongue;
Eye
fatigue
- burning,
itching,
with
a sensitivity
to bright
lights;
Capillary
congestion
in the
white
area
of the
eye;
Sensation
of grit
or grinding
sand
inside
eyelids;
Lesions
of the
lips,
scaling
around
the
nose,
mouth,
and
ears;
Oily
skin;
Retarded
erythrocyte
formation
resulting
in anemia;
Cataracts;
Pellagra
factor.
Toxicity
Warning:
Large
doses
will
result
in urine
turning
bright
yellow.
In addition,
excess
amounts
may
be a
contributing
factor
in kidney
stones.
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B-3
(Niacin)
Recommended
D aily
Allowance:
19mg
(men);
15mg
(women)
Benefits:
Essential
in maintainence
of normal
function
of skin,
nerves,
digestive
system.
Prevents
premenstrual
headaches
in women.
Reduces
cholesterol
levels.
May
improve
poor
digestion
and
offer
protection
from
toxins
and
pollutants.
Sources:
Chicken
and
turkey
breast,
cold
water
fish,
pork,
veal,
enriched
breads
and
cereals.
Deficiencies:
Symptoms
can
include
depression,
sleepiness,
loss
of apetite,
muscular
pains,
loss
of hair,
and
possible
skin
disorders.
Toxicity
Warning:
Body
flush,
nausea,
vomiting
abdominal
cramps,
diarrhea,
high
blood
sugar,
high
uric
acid,
heart-rhythm
disturbances,
jaundice.
Also,
high
doses
of niacin
can
cause
liver
damage.
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B-6
(Pyroxidine)
Recommended
D aily
Allowance:
2mg
(men);
1.6mg
(women)
Benefits:
Necessary
for
proper
absorption
of Vitamin
B-12;
Required
in the
metabolism
of many
amino
acids;
Involved
in the
metabolism
of fats,
especially
the
unsaturated
fatty
acids;
Necessary
for
the
conversion
of tryptophan
to niacin;
Helps
to maintain
the
sodium/potassium
balance;
Facilitates
glycogen
conversion
to glucose;
Must
be present
for
the
production
of antibodies
and
red
blood
cells;
Involved
in proper
synthesis
and
activity
of DNA
and
RNA.
Sources:
Bananas,
avocados,
meat,
brewer's
yeast,
eggs,
whole
grains,
soybeans,
walnuts,
peanuts.
Deficiencies:
Numbness
of hands
and
feet;
Over
production
of xanthurenic
acid
(green-colored
urine);
Low
blood
sugar
and
low
glucose
tolerance;
Cramps
in the
extremities;
Kidney
stones;
Edema;
Arthritis
during
menopause.
Toxicity
Warning:
Mega
doses
lead
to nerve
disorders,
including
loss
of neuromotor
coordination
and
muscle
weakness.
Oversensitivity
to sunlight,
which
produces
a skin
rash
and
numbness.
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B-12
(Cobalamin)
Recommended
D aily
Allowance:
2mcg
(men);
2mcg
(women)
Benefits:
Promotes
normal
growth.
Possible
help
in preventing
mental
and
nervous
disorders.
Improves
the
body's
immune
system.
Improves
memory
and
increases
energy.
Sources:
Naturally
found
in animal
foods
including
fish,
milk
and
milk
products,
eggs,
meat,
and
poultry.
Fortified
breakfast
cereals
are
an excellent
source
of vitamin
B12
and
a particularly
valuable
source
for
vegetarians.
Deficiencies:
high
homocysteine
levels
in the
blood,
which
has
been
linked
to heart
disease
and
a possible
link
to Alzheimer's
disease.
Serious
deficiencies
,ay
take
years
to become
known
such
as soreness
and
tingling
of the
extremities.
Toxicity
Warning:
If
taken
with
mega-doses
of vitamin
C, vitamin
B-12
may
cause
nosebleed,
ear
bleeding,
dry
mouth.
Otherwise
very
low
toxicity.
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