Vitamin B complex.
Before we address some issues about vitamin B complex, we will try to  give a few brief useful explanations about a number of terms.
 Enzymes are proteins that promote or accelerate biochemical reactions. Enzymes are considered catalysts, since they do not get consumed throughout the reaction and they can be used repeatedly.
Vitamins are non-protein organic molecules and most of them are classified as coenzymes. The term means that although vitamins themselves do not participate in the above biochemical reactions, they are necessary to trigger enzyme performance.
Non-essential are the absolutely necessary substances for proper physical functions and they are produced within the body in a healthy state. For instance, hormones are considered non-essential.
A substance is classified as essential, if although it is crucial for appropriate bodily functions, it is not synthesized within the body and it has to be obtained from dietary sources.
Vitamins are essential and they are classified either as water-soluble or fat-soluble. The former ones are stored in body fat and in excessive accumulation, can cause toxicity, whereas the latest ones can easily be excreted in the urine, without causing any serious overdose problems.
Vitamin C and B complex are water-soluble, whereas A, D, E and K vitamins are fat-soluble.
Vitamin B complex.
B complex is a group of vitamins with similar properties. Vitamin B complex includes biotin, choline, folic acid, cobalamin, thiamine, riboflavin, niacin, pantothenic acid and pyridoxine.
In general, B vitamins contribute to the metabolism of fats, carbohydrates and proteins, to the synthesis of DNA and RNA, production of neurotransmitters, formation of blood cells and control of LDL (bad) cholesterol.
Among other functions, B complex vitamins promote body growth, digestion, healing, skin health, immunity, fertility and good function of nervous system.
B vitamins can help in prevention of cardiovascular disease, depression and numerous other physical or mental conditions.
B complex vitamins can also contribute to prevention of malignant tumors, especially colorectal, lung, pancreatic and breast cancers. This happens, whether they act as antioxidants (riboflavin) and neutralize free radicals or they work as DNA stabilizers (niacin, folic acid) and protect this genetic molecule from any change of its biochemical structure.
Vitamins of complex B can be found in a wide range of animal or vegetal sources and fortified products. Ideally, vitamins can be obtained from a balanced and healthy diet, containing plenty of organic meats, poultry, free range eggs, fish, whole grain products, fresh vegetables and fruits. This is not always the case, though. Due to lack of time for proper cooking at home, a lot of people rely on pre-made food, including fast food, processed, canned or frozen stuff. Very often, excessive amounts of fizzy drinks or alcohol accompany these foods. Such meals are rich in calories and poor in valuable nutrients, especially water-soluble vitamins. This happens, because the majority of these vitamins are quite delicate and they get destroyed during fast cooking, especially deep frying, processing, storage, freezing, canning and exposure to light. It is estimated that nearly 37% of North Americans and 32% of Western Europeans are low-leveled or deficient in at least one vitamin.
Certain groups of people have increased requirements for particular B vitamins. Characteristic examples are the following:
Heavy alcohol drinkers need more thiamine, riboflavin, pantothenic acid and folic acid.
Biotin and vitamin B1 can ease diabetic neuropathy symptoms. The former one, in coordination with pyridoxine, can also help in blood glucose level control, in people with type 2 diabetes.
Females, who are under hormone replacement therapy or use contraceptives, will benefit from the uptake of thiamine, pantothenic acid and vitamin B6.
Increased amounts of vitamin B1 and folic acid are required for smokers.
Elderly people need more cobalamin and vitamin B9, since they are susceptible to deficiencies.
Anemic people may benefit from the use of vitamin B12, folic acid, riboflavin and pyridoxine.
Individuals, who suffer from anorexia nervosa or depression, may have high needs of vitamins B.
Adequate amounts of folic acid seem to be very important for breastfeeding and pregnant women or for females who intent to get pregnant.
Multi-vitamin B food supplements are available in the market. They are considered reliable and safe sources, providing they are used properly. Multi-vitamin B supplementation can cover nutritional dietary inadequacies and provide appropriate daily dose of vitamins B, to fulfill increased requirements. In fact, the National Academies of Science recommend that adults, especially beyond the age of fifty should use multi-vitamin B supplements, or fortified foods to prevent deficiencies.
A multi-vitamin B food supplement must contain a minimum amount of each vitamin, in order to be effective. These basic values are listed below.
You can find such multi-vitamin B food supplements by trying the  button. What is more, in a case you have higher needs for a specific vitamin B or you want to find more information for each of these vitamins, you can reach the relevant pages on this site by clicking any of the above links.
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Homocysteine and vitamins B.
It is beyond any doubt that smoking, stress and diet high in fats or cholesterol are responsible for cardiovascular disease. However, studies have shown that these causative factors cover only 70% of the etiology range, including any hereditary predisposition. That means there must be another cause which
raises
the risk for the above conditions. Researchers now admit that high blood levels of homocysteine can lead to angina, coronary heart disease or stroke. Homocysteine, a product of protein metabolism, is an amino acid that in normal concentrations in the blood stream contributes to proper body growth.
Conditions that may result in increased levels of homocysteine include poor secretion of thyroid hormone, psoriasis, kidney disease and low levels of certain vitamins, included in the B complex. These are cobalamin, pyridoxine and folic acid.
If homocysteine levels are high in a long term, they result in reduction of the diameter of blood vessels, formation of atherosclerosis plaque, increase of blood clotting and eventually in partial or total obstruction of arteries. Cardiovascular disease is the aftermath of such a procedure. Thus, vitamin B supplementation is recommended for adults, especially for smokers and for people who are hereditarily prone to heart problems or are in high protein diet.
Vitamin B12, pyridoxine and especially folic acid acting together can reduce the homocysteine concentration in the blood stream and can provide important protection against angina, coronary heart disease and stroke. For this purpose, intake of 1,000mcg of vitamin B12, 3mg of pyridoxine and 400mcg of folic acid are required on a daily basis. The American Heart Association has not included increased homocysteine concentrations in the cardiovascular disease high risk factors yet. However, they strongly recommend high uptake of folic acid, vitamin B12 and pyridoxine for individuals who are
susceptible to cardiac problems or stroke.
Click any relevant link below, if you need information and supplements for each vitamin B individually.
It has to be mentioned that supplementation of any single vitamin B for a prolonged period of time, may lead to significantly imbalanced state of other members of the complex. Thus, a full range multi vitamin B supplement must be taken at the same time. |
