B Vitamins 

Ever wonder why your Doctor tells you that the key to a healthier lifestyle is to eat a balanced diet? 

The reason is that the building blocks for good health come from a variety of foods, even if they are from the same family of nutrients. Such is the case with vitamin B, a key player in maintaining cell health and keeping you energized.  B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.

Read more to learn the Benefits, Sources, and Recommended Amounts of B vitamins. 

TIP:  DO NOT waste your money by buying the Cobalamin form of a B12 complex.  You need to buy the Methylcobalamin             which is the active form of B12 and can be a few dollars more but your body will absorb this form. 

            It will be written like this on the back of the bottle;   Vitamin B-12  (as Methylcobalimin)

--------Liquid form is the most absorbent meaning you wont be wasting your money as you would with a capsule or tablet form-------

Signs of vitamin B12 deficiency include:

• Anemia
• Confusion
• Dementia
• Depression
• Difficulty maintaining balance
• Fatigue
• Intestinal problems
• Mood disturbances
• Muscle weakness
• Numbness and tingling in the hands and feet
• Poor memory
• Soreness of the mouth or tongue

Benefits: 1. THIAMIN IS NECESSARY TO CONVERT FOOD THAT IS EATEN INTO ENERGY- The enzyme is Thiamin Pyrophosphatase aka TPP this helps the brain and the rest of the nervous system function correctly.

    2. IS NEEDED FOR BRAIN FUNCTION.

    3. HELPS THE HEART BEAT -strongly and regularly through keeping the heart muscle elastic and allowing it to bounce back quickly.
   
 4. DIABETES- Due to the fact that thiamin is needed to produce glucose a thiamin deficiency will lead to glucose problems. A diabetic who is       deficient in thoamin will use glucose better when the deficiency is fixed, but it won't have any further effect.
   
5. CANKER SORES- being deficient in thiamine leads to more cancer sores, however once the sores are there increasing thiamin will not         increase the speed of healing with them

How it Works: Thiamin pyrophosphatase is absolutely necessary to convert food into energy. Thiamin helps brain function as it helps the brain absorb glucose. Without the thiamin the brain gets approximately half the glucose it needs which leads to feeling tired, apethetic, depressed, and forgetful. Beri beri is a nervous system disorder caused by lack of thiamine. Wernicke Korsakoff Syndrome is a thiamine deficiency caused from abusing alcohol as alcohol both destroys thiamin and excretes it from the body.

Sources: The best food sources are pork, liver, fish, oranges, peas, peanut butter, wheat germ, beans, and whole grains.

Recommendations: Beacuse thiamin is water soluble, it is needed on a daily basis. The MINIMUM needed for for infants is 0.2 -0.3 mg. Children is 0.5 to 0.9 mg. Males over 14 need 1.2 mg. Teenage girls need 1.0 mg. Women 19 and older need 1.1 mg. Pregnant women need 1.4 mg. Nursing women need 1.6 mg.ize under the Design section from the left menu of the editor.

Benefits:

    1. GIVES ENERGY INSIDE THE CELLS

    2. PREVENTING MIGRAINES - a study showed 400 mg/day sharply decreased the frequency and intenisty of migraines in over half of the study.

    3. MAY HELP PREVENT CATARACTS- this seems logical with the relationship with glutathione, yet it hasn't been proven in studies. Interesting too much riboflavin could cause cataracts to become worse if they are already present.

    4. HELPS KEEP THE IMMUNE SYSTEM FUCTIONING WELL.

    5. HELPS KEEP RED BLOOD CELLS HEALTHY

How it Works: Riboflavin is necessary to release energy from fats, carbohydrates, and proteins that are eaten.

Sources: Large amounts of riboflavin are found in milk, dairy products, meat, beans, nuts, green leafy vegetables, and avocados.

Recommendations: Although riboflavin is water soluble, it is still stored in the kidneys. Deficiencies are rare. However, athletes, diabetics, pregnant women, women breast feeding, lactose intolerant people, and people on tricyclic antidepressants need extra riboflavin. The MINIMUM DRI for ribolavin and infants is 0.3 to 04. mg. Children aged 1 to 13 range from 0.5 to 0.9 mg. Males 13 and over need at least 1.3 mg/day. Females 14-18 need 1.0mg/day. Women 19 and older need 1.1mg/day. Pregnant women need at least 1.4 mg/day. Breast feeding women need at least 1.8 mg/day.

Benefits:
    1. DECREASING CHOLESTEROL - by taking 2-3 mg/day it lowers the LDL and raises the HDL

    2. HORMONE PRODUCTION

    3. ENERGY RELEASING - through creating enzymes

    4. IMMUNE FUNCTION WITH OTHER B VITAMINS

    5. INSULIN DEPENDANT DIABETES - researchers believe that niacin may help the pancreas and stop Diabetes once it has begun.

    6. INTERMITTENT CLAUDICATION- Niacin widens the blodd vessels which in turn bring more blood to the area.

    7. VERTIGO (DIZZINESS)- Niacin has been shown to help, but doctors are not sure why.

    8. PMS HEADACHES- While B viatmins tend to help women with PMS, Niacin appears to be very effective for PMS headaches.

How it Works: Niacin works with all of the B vitamins, but it works very close with riboflavin and pyridoxine for the general well being and countless processes. About half of tryptophan is broken down into Niacin. Extra niacin should be avoided for people who have liver problems, diabetes, ulcers, gout, or taking high blood pressure medications. About 15 to 30 minute after taking niacin people may get a niacin flush in which their face and neck get really red and hot. Tolerance will build up and the flushes will stop when people taking extra niacin become acustomed to it.

Sources: Good sources for niacin are found in meat, chicken, fish, beans, peas, peanut butter, milk dairy products, and nuts.

Recommendations: The MINIMUM guidelines are as follows. 2.0 mg/day for infants from 0 to 6 months. 3.0 mg/day for infants 6 months to 1 year. 6.0 mg/day for children 1 to 3 years old. 8.0 mg/day for children aged 4 to 8 years old. 12.0 mg/day for children aged 9 to 13 years old. For males 14-49 16.0 mg/day. For males 50 and over the minimum is 15.0 mg/day. For females over 14 the minumum is 14 mg/day. Pregnant women should have 18 mg/day and nursing women should have 20.0 mg/day.

Benefits:

    1. TURNS FOOD INTO ENERGY

    2. MAKING IMPORTANT HORMONES

    3. MAKING HELATHY RED BLOOD CELLS

    4. MAKING VITAMIN D

    5. A FORM CAN LOWER CHOLESTEROL

How it Works: B5 turns food into energy through being a necessary component for Coenzyme A and acetyl carrier protien.   The form called pantethine doesn't turn into coenzymes, therefore it is available to do other things such as lowering cholesterol.

Sources: Vitamin B5 aka pantothenic acid is in everything. Therefor, if you are eating food, you are getting what you need.

Recommendations: The MINIMUM intake of B5 needed for infants to 6 months is 1.7 mg/day, 6 months to 1 year is 1.8 mg/day. The MINIMUM for children 1 to 3 years is 2.0 mg/day, 4-8 years old is 3.0 mg/day, and 9 to 13 years old is 4.0 mg/day. The MINIMUM for people 14 and over is 4.0 mg/day. The MINIMUM for pregnant women is 6.0 mg/day. Finally the MINIMUM for nursing women is 7.0 mg/day.

Benefits:

    1. HELPS MAKE OVER 60 DIFFERENT ENZYMES.

    2. HELPS THE IMMUNE SYSTEM.

    3. IS IMPORTANT FOR RED BLOOD CELLS.

    4. IS IMPORTANT FOR NERVE FUNCTION

    5. HELPS WITH HEART DISEASE.

    6. CAN HELP WITH ASTHMA

    7. HELPS WITH DIABETES

    8. HELPS WITH PMS

    9. HELPS WITH HIGH BLOOD PRESSURE

How it Works: Pyridoxine is needed to convert ingested proteins into proteins for the body, it also converts carbohydrates eaten into energy stores for the body. Pyridoxine is needed to make hemoglobin, the oxygen carrying portion of the red blood cell. Pyridoxine also makes nuerotransmittors to enable nerve to communicate with each other and the rest of the body. Pyridoxine is also used to make prostaglandins some of which regulate the bodies blood pressure. Pyridoxine helps the heart by slowing down the atheroslerotic plaqueing of the arteries in the body. To be on the safe side, it is a good idea to not exceed 50 mg/day of pyridoxine. Some researchers believe diabetic nuropathy can be prevented or delayed by taking 150 mg/day.

Sources: Good sources of Pyridoxine are meat, chicken, fish, peanuts, beans, peas, bananas, avocados, and potatoes.

Recommendations: The MINIMUM intake needed for pyridoxine for infants to 6 months is 0.1 mg/day. The MINIMUM for infants 6 months to 1 year is 0.3 mg/day. The MINIMUM for children 1 to 3 years old is 0.5 mg/day. The MINIMUM for children 4-8 years old is 0.6 mg/day. The MINIMUM for children 9 to 13 years old is 1.0 mg/day. The MINIMUM for males 12-50 is 1.3 mg/day. The MINIMUM for males over 50 is 1.7 mg/day. The MINIMUM for females 14-18 is 1.7 mg/day. The MINIMUM for females 19-50 is 1.3 mg/day. The MINIMUM for females over 50 is 1.5 mg/day. The MINIMUM for pregnant women is 1.9 mg/day. Finally, the minimum for women nursing is 2.1 mg/day.

Benefits:
            1. BIOTIN IS USED FOR CONVERTING FOOD INTO ENERGY.

How it Works: Biotin is necessary for a lot of process that convert break down fats, proteins, and carbohydrates into energy for the body. Biotin is sometimes called Vitamin H.

Sources: Good Sources of biotin are: liver, oatmeal, eggs, peanut butter, milk, salmon, clams, and bananas.

Recommendations: Because deficiency would be really rare, there are no DRIs for Biotin. The recommended intake is as follows. Infants up to 6 months should have at least 5 mcg/day. Infants from 6 months to 1 year should have 6 mcg/day. Children 1-3 years old should have 8 mcg/day. Children 4-8 should have 12 mcg/day. Children 9-13 should have 20mcg/day. Males 14-18 should have 25 mcg/day. Males 19 and older should have 30 mcg/day. Females 14-18 should have 25 mcg/day. Females over 19 should have 30 mcg/day. Pregant females should have 30 mcg/day. Finally, nursing females should have 35 mcg/day.

Folate is the natural form of B9.  Folic Acid is the lab made synthetic form.

Benefits:
    1. PREVENTING BIRTH DEFECTS.

    2. HELP PREVENT HEART DISEASE.

    3. MAKING NEW CELLS.

    4. PREVENTING CANCER.

    5. PREVENTING DEPRESSION.

How it Works: Folic acid prevents birth defects, spina bifida, in that it is needed for rapidly dividing cells. Most people who have heart attacks have normal cholesterol levels. The problem is plaqueing of the arteries from too much homocystein which is caused from a lack of folic acid. Folic acid helps prevent both colon and cervical cancer. A study by the Massachusetts General Hospital, found that the most depressed patient's had the lowest levels of folic acid.

Sources: Good sources of folic acid are: dark green leafy vegetables ie. spinach, liver, orange juice, beans, avocados, and beets.

Recommendations: The recommended MINIMUM intake of folic acid is as follows. Infants to 6 months need a MINIMUM of 65 mcg/day. Infants 6 months to 1 year need a MINIMUM of 80 mcg/day. Children 1-3 years old need a MINIMUM of 150 mcg/day. Children 4-8 years old need a MINIMUM of 200 mcg/day. Children 9-13 years old need a MINIMUM of 300 mcg/day. People 14 and over need a MINIMUM of 400 mcg/day. Finally, pregnant women need a MINIMUM of 600 mcg/day.

Benefits:

    1. MAKING HEALTHY RED BLOOD CELLS.

    2. HELPING OTHER CELLS GROW AND DIVIDE PROPERLY.

    3. MAKING A PROTECTIVE LAYER AROUND THE NERVE CELLS.

    4. AIDS IN CONVERTING FOODS INTO ENERGY.

    5. PREVENTS HEART DISEASE

How it Works: Cobalamin is essential to making myelin the protective coating around nerves. Without the proper coating nerve cells malfunction, and it could lead to dementia a problem many older people face. As with many of the B vitamins, cobalamin is needed to convert food into energy the body can use. Cobalamin also reduces homocystein levels decreasing the risk of a heart attack.

Sources: Good food sources of cabalamin are: meats, chicken, fish, milk, yogurt, cheese, and eggs. Cobalamin should not be taken with Vitamin C as Vitamin C can destroy cobalamin.

Recommendations: The MINIMUM intake needed for cobalamin is as follows: Infants to 6 months need at least 0.4 mcg/day. Infants 6 months to 1 year need a MINIMUM of 0.5 mcg/day. Children 1-3 years old need a MINIMUM of 0.9 mcg/day. Children 4-8 years old need a MINIMUM of 1.2 mcg/day. Children 9-13 years old need a MINIMUM of 1.8 mcg/day. People 14 and older need a MINIMUM of 2.4 mcg/day. Finally, pregnant and nursing women need a MINIMUM of 2.6 mcg/day.