B Vitamins and What They Can Do For You
by: suppsep09
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One of the more widely-consumed and well-known of the B vitamins is vitamin B-12. This is so because it is so often used to increase energy and reduce fatigue. In fact, some people even receive B-12 injections from their physicians for this reason, and for more problematic concerns as well. You can reap the benefits of added energy and reduced fatigue by taking a B-12 supplement, though, without having to visit your doctor. The most crucial role that this vitamin plays is that it regulates normal brain and nervous system functions, and helps with cell metabolism. B-12 is also used for treatment of pernicious anemia. Because vitamin B-12 is most commonly found in meat, milk and eggs, it is a very good vitamin for vegetarians to supplement. Across the board, they are often found to be deficient in this vitamin and it has been shown that even at slightly low levels, deficiency in B-12 can cause unclear thinking, fatigue and even depression. Many people feel dramatic results just by taking 500 micrograms per day.
Another important B vitamin is B-9, which is better known as folic acid. Folic acid is essential for a number of bodily functions, and is especially important in times of rapid cell growth. This is why pregnant women in particular are encouraged to increase their intake of folic acid or folate, and make sure to supplement with it throughout the pregnancy and while breastfeeding. Deficiencies in folic acid have been shown to help prevent certain birth defects, including cleft palate, spina bifida, and other abnormalities. Even if you are a healthy male, this vitamin is extremely important. It helps reduce the risk of heart disease and stroke, and even helps promote better memory and mental agility. Again, it works in tandem with other B vitamins to stave off depression as well.
Vitamin B-6 is another of the water-soluble B vitamins found in a B complex and not normally used as a single supplement. Lest it be considered unimportant, keep in mind that B-6 helps with amino acid metabolism and the metabolism of fats. It also helps neurotransmitters to function properly. In a small study, this vitamin was shown to help with carpal tunnel syndrome, although the veracity of this study is not widely known. Another anecdotal use for this vitamin is to help with symptoms of morning sickness and even hangovers.
Vitamin B-3, better known as niacin, is crucial to the body for prevention of the disease pellagra. This disease is one of five pandemic deficiency diseases, the others being deficiencies in vitamin C (which causes scurvy), vitamin D (which causes rickets), vitamin A and vitamin B1, or thiamin (which causes beriberi). Although you need to be severely deficient in order to suffer from pellagra, it can cause dementia and lesions on the body and, if untreated (as in some impoverished areas of the world) eventually death.
Likewise, severe Vitamin B1 or thiamin deficiency causes a disease called beriberi. This severe deficiency can lead to peripheral nervous system damage and, again, death if left untreated. Of course, these deficiencies are rare in areas that are not impoverished, but that does not mean you should not worry about getting your B1 and B3 vitamins. On the contrary, making sure you have a good supplement of both of these vitamins will help ensure your cells are optimally functioning and your mental focus, well-being and clarity are at their highest levels.
Riboflavin, or vitamin B-2, is found most often in fortified cereals and other foods and is often added by manufacturers. It is important for proper metabolism of fats, carbohydrates and protein.
Vitamin B5, or pantothenic acid, is not as popular a supplement on its own but is significant in the B complex. Interestingly, this is because of all of the B-vitamins, it is the least necessary to supplement since it is found in almost every food at minimal levels. Interestingly, the name “pantothenic” actually comes from the Greek root word that means “from everywhere”. Accordingly, it is not widely supplemented but still very important. It is often used in beauty treatments, as it has been reported as very beneficial for the hair, skin, and nails. Also used in many beauty products is B7, better known as biotin, as it is also supposed to help strengthen and beautify hair and nails.
Riboflavin, which is B2, is another key ingredient in many fortified foods such as grains and cereals as is thiamin. It is an important supplement since it is constantly being depleted and lost by the body. People with a deficiency in this vitamin even at low levels can get mouth sores and cracked lips and dry, scaly skin. It is key for energy production and plays an important role in metabolism of carbohydrates, fats and proteins.
As you can see, these vitamins are very important for overall health and well being and if you are not supplementing already, you should consider doing so. Start with a good B-complex and see how you feel. You may wind up feeling better than ever.
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About the Author
Megan Hazel is a freelance writer who writes about health and wellbeing, often discussing specific items such as vitamins.
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