Vitamin B
complex
B-complex vitamins are
water-soluble. Vitamin B-complex
are vital for the normal functioning of the nervous system and play important
roles in cell metabolism. Essential
for maintenance of muscle tone in the gastrointestinal tract and the health of
skin, hair, eyes, mouth, and liver.
Brewer’s yeast is one of the richest natural source of the b-complex
group (excluding B-12). Caffeine
and alcoholism rob the B vitamin thiamine, which is essential for the health of
the nervous system. Persons under
tension and stress will benefit greatly from taking larger than normal doses of
B vitamins. It is important to
remember if one is to take one B vitamin in a larger dose that a complete B
complex must accompany it. Vitamin
B complex assist these ailments: constipation, burning feet, tender gums,
burning or drying eyes, hangovers, fatigue, lack of appetite, skin disorders,
shingles, cracks at the corner of the mouth and anemia.
B-1 (Thiamine) Aids
mental attitude, enhances circulation, linked with improving individual
learning capacity and plays important role in production of hydrochloric
acid. Improves food assimilation
and digestion, with emphasis on process of metabolizing carbohydrates.
Food source are: Brewer’s
yeast, wheat germ, black strap molasses, sunflower seeds, peanuts, wheat bran,
nutritional yeast, peas, spirulina, kelp, rice bran, whole grains, seafood, egg
yolk, beef liver, pork and beans all contain good amounts of Thiamin.
B-2 (riboflavin) Necessary
for the maintenance of good vision, skin, nails and hair. Great for visual disturbances,
burning sensations, excessive watering of eyes , failing vision and
cataracts. Riboflavin assist the
absorption of iron and vitamin C, and aids the health of mucus membranes in the
digestive tract.
Food sources are: Liver,
tongue, organ meats, lean meats, fish, cheese, yogurt, milk, eggs, nuts, green
leafy vegetables, whole grains, and brewer’s yeast.
B-3 (Niacin) More
stable than thiamine or riboflavin.
Niacin improves circulation and reduces the cholesterol level in the
blood. Vital to the proper
activity of the nervous system and maintenance of healthy skin, tongue, and
digestive system tissues.
Necessary for the syntheses of sex hormones, involved in DNA repair and
production of steroid hormones in the adrenal gland. Acne and diarrhea have been successfully treated with
niacin. Important for brain
metabolism. Helpful in weight
reduction because of its ability to stabilize blood sugar level, therefore
beneficial for hypoglycemia.
Assistive with insomnia, decreased joint stiffness and pain, and muscle
fatigue. Tryptophan is an amino
acid which can be converted into niacin by the body (60 mg of tryptophan make 1
mg of niacin). Lean meats,
poultry, fish, brewer’s yeast, wheat germ, sesame seeds, desiccated liver and
peanuts are rich in sources of both niacin and tryptophan.
Food sources are: Liver,
lean meats, poultry, fish, rabbit, tuna, salmon, nuts, legumes, cereals, seeds,
asparagus, avocados, dates, carrots, sweet potatoes, green leafy vegetables,
and milk.
B-5 (Pantothenic acid) Pantothenic
acid improves the bodies ability to with stand stressful conditions. It also reduces the toxicity effects of
many antibiotics. Provides healthy
maintenance of skin, muscles and nerves.
Aids metabolism of fat, protein, and carbohydrates. Helpful in the prevention of premature
aging, graying of hair, and wrinkles.
Plays an important role in the secretion of hormones. Vital assistant to
a healthy pregnancy. A deficiency may lead to skin disorders,
adrenal exhaustion (stimulates the adrenal glands and increases production of
cortisone and other adrenal hormones important for healthy skin and nerves) and
hypoglycemia. But Pantothenic acid
is so widely available in our foods that deficiency is rare. Important in the prevention of
arthritis. It is the greatest
defense against stress and fatigue, and helps to build antibodies for fighting
infection. It occurs in all living
cells, being available in yeasts, molds, bacteria and individual cells of animals
and plants.
Food sources are: Organ meats, beef, kidney, liver,
saltwater fish, egg yolks, brewer’s yeast, whole grain cereals, rye and whole
wheat flour, legumes, fresh vegetables, broccoli, avocado, mushrooms and royal
jelly
B-6 (Pyridoxine) Required
for proper absorption of vitamin B-12 and for the production of hydrochloric
acid and magnesium. Helps linoleic
acid function better in the body.
Aids in the conversion of tryptophan, to niacin and is necessary for the
synthesis and action of DNA and RNA.
Aid to our immune system, growth of new cells and alcoholic
hangover. B-6 may aid in dream
recall and vivid dreaming. Helpful
in the treatment of nervous disorders, schizophrenia, and clinical
depression. Assistive in balancing
hormonal changes in women such as PMS, menopause, peri-menopause and morning
sickness. Also a natural diuretic,
aids in the prevention of water buildup in the tissues. Studies have shown B-6 assistive in
Parkinson’s disease.
Food sources are: Brewers
yeast, chicken, fish, liver, kidney, eggs, wheat germ, whole grains, carrots,
peas and walnuts.
B-12 Structurally
B-12 is the most complicated vitamin.
An excellent addition for the strict vegan, macrobiotic or vegetarian
diet. B-12 cannot be made by
plants, as only bacteria have the enzymes required for its synthesis. The production of B-12 is through
fermentation of selected microorganisms.
B-12 may take up to three hours to be absorbed into the system. B-12 is used to regenerate folate in
the body, in the synthesis of choline, and in absorption of vitamin A
conversion. Necessary for normal metabolism of nerve tissue and is involved in
protein, fat, and carb metabolism. B-12 has given relief in symptoms such as
fatigue, nervous irritability, memory impairment, concentration, mental
depression, insomnia, and lack of balance, hepatitis, bursitis, hangovers, leg
paralysis and asthma. Deficiency of B-12 may erode the myelin sheath,
(nerve-insulating layer).
Food
sources are: Liver, organ meats, muscle meat, shellfish, fish,
eggs, and cheese.
B-15 (Pangamic Acid) The FDA
has banded the use of Pangamic acid products and therefore are not readily
available in the United States to date.
Pangamic Acid (B-15) is one of the B-complex vitamins of controversial
subject, and therefore you will not find this vitamin within a B-Complex
multiple supplement. However,
research in European countries and the Soviet Union have shown B-15 assistive
in a multitude of symptoms and diseases such as reducing the build up of lactic
acid in athletes (helping in muscle fatigue and increased endurance),
Alcoholism and drug addiction (reducing cravings and as such is helpful in
moderating chronic alcohol problems), liver disease, chemical poisoning, high
blood pressure and heart disease, autism, schizophrenia, and senility. Dimethylglycine (DMG) referred to often
as (B-16), has been used by some as it may help increase the production of
pangamic acid in the body.
Dimethylglycine combines with gluconic acid to form pangamic acid, thus being
an active component of B-15. DMG
is often recommended in combination with Vitamin E, and Vitamin A. DMG’s common does is 50-100 mg, 2x
daily with food.
Pangamic acid has been helpful in
treating chronic hepatitis and early stage of liver cirrhosis. A mild stimulant to the endocrine and
nervous system, as B-15 enhances liver function. Assistive in lowering blood cholesterol, improving
circulation of cells and muscle tissue, hence having an antioxidant effect on
whole body system.
Food sources are: Raw
apricot kernels, rice bran, brewer’s yeast, whole brown rice, whole grains,
pumpkin seeds and sesame seeds.
Biotin Aids the
utilization of protein, folic acid, pantothenic acid and vitamin B-12. Biotin as been proven effective in the
treatment of thinning of hair and baldness. Biotin is assistive to healthy sweat glands, nerve tissue,
bone marrow and for healthy hair, skin and nails. A deficiency of biotin may causes muscular pain , poor
appetite, depression, dry skin, lack of energy, sleeplessness and disturbed
nervous system.
Food sources are: Egg yolk,
cheese, beef liver, chicken breast, salmon, brewer’s yeast, cauliflower,
spinach, nuts, and mushrooms.
Choline
Excellent in the treatment of hepatitis, cirrhosis of the liver, fatty liver,
liver damage and eye damage such as glaucoma. Assistive for heart palpitations, dizziness, headaches,
constipation and also in reducing high blood pressure as it strengthens weak
capillary walls. Choline is
important for brain health and therefore has potential use in brain
disorders. Galantamine (a natural
substance with ability to restore or maintain acetylcholine function: natural
flower sources being: snowdrop/Galanthus nivalis, snowflake/Leucojum
aestivum, red spiderlily/Lycoris radiata and Narcissus/ N.
Pseudonarcissus L. - daffodil), choline or Alpha-GPC may increase lucid
dreaming as well as these in combination may help improve memory and fight
symptoms of Alzheimer’s and dementia.
And although Galantamine and choline, may not be a cure for alzheimer’s
or dementia, studies have proven it to be very effective in combination! Narcissus/N. pseudonarcissus l.
is available in essential oil form.
Food sources are: Lecithin,
egg yolk, turkey livers, beef, veal, chicken, butter, tomatoes, soybeans,
peanuts, potatoes, cauliflower, beets, lentils, oats, sesame seed, flax seed,
barley, corn, brewer’s yeast and wheat germ.
Folic Acid (Folacin) Folic
acid is needed for DNA replication and important in maintenance of cells. May reduce the risk of stoke and
prevention of cancer, heart disease, depression, aid memory and mental agility
and fertility. Folic Acid can be manufactured by the body and stored in the
liver. Too much folic acid could
mask a vitamin B-12 deficiency.
Required for periods of rapid cell division and growth and produce
healthy red blood cells which may aid in prevention of anemia. Folic acid may prevent the graying of
hair when used with PABA and pantothenic acid. Folic acid is important for the mother and child during
pregnancy. A deficiency of folic
acid is the appearance of poor growth, graying hair, gastrointestinal
disturbances, and metabolic disturbances. Folic acid deficiency may lead to anemia and can cause
irritability, forgetfulness and mental sluggishness.
Food sources are: Green
leafy vegetables, liver, lentils, pinto bean, garbanzo bean, asparagus,
spinach, black bean, navy bean, kidney bean, collard greens, and brewer’s
yeast.
