Vitamin B: Benefits and side effects
Symptoms of a vitamin B-complex deficiency
Vitamins are an
essential part of the diet. We always take note of items that contain vitamin C
or vitamin D but vitamin B on the others hand is overlook all too often.
The Vitamin B
Complex contains eight different vitamins, all water soluble. Each different B
vitamin has its own different symptoms of a deficiency, but none should be
taken lightly.
Vitamin B1 Thiamine
This vitamin helps
to metabolize carbohydrates. The average person should consume about 1.5
milligrams per day. Signs that you might be Thiamine deficient include: muscle
weakness, heart swelling and leg cramps. Other issue can arise from a
deficiency, such as beriberi, Wernicke's encephalopathy, irregular heartbeat,
edema and heart failure. In extreme cases, a deficiency can result in death.
Vitamin B2 Riboflavin
This vitamin
metabolizes fats, some proteins and some carbohydrates. The average person
should consume 1.3 milligrams per day. Skin lesions, such as cracks on your
lips, seborrheic dermatitis or light sensitivity might indicate a deficiency.
There are many other illnesses that could ensue, such as angular cheilitis.
Vitamin B3 Niacin
This vitamin can
help reduce cholesterol as well as many others. The average person should
consume about 14 milligrams per day. The signs of deficiency would include:
swollen tongue, diarrhea, confusion and irritability. Also aggression, insomnia
and in extreme cases can lead to dementia. On the other hand, overdose can happen
which would result in liver damage.
Vitamin B5 Pantothenic acid
This vitamin also
helps to metabolize carbohydrates, proteins and fats. The average person should
consume about 10 milligrams per day. Deficiency signs would include allergies,
nausea, abdominal pain and fatigue. Deficiency can also result in acne.
Vitamin B6 Pyridoxine
This vitamin does
many things such as metabolize amino acids and fats and helps to produce red
blood cells. Many of the side effects of a deficiency include anemia, convulsions,
kidney stones, skin issues and dizziness. Side effects of a deficiency also
include depression, dermatitis and high blood pressure. The average person
should consume about 1.3 milligrams per day.
Vitamin B7 Biotin
This vitamin is
essential to forming fatty acids and helps to release energy from
carbohydrates. Good for us, a deficiency in this is rare, but symptoms include
neurological disorders and improper growth, especially in infants
Vitamin B9 Folic Acid
This vitamin is essential in producing hemoglobin. Pregnant women should always ensure that they consume proper amounts of this vitamin as it prevents birth defects. The average person should consume 400 micrograms per day; pregnant women should consume 600 micrograms.
Vitamin B12 Cobalamin
This vitamin is
responsible for the assisting the functions of the nervous system and forming
red blood cells. Pernicious anemia is the result of poor absorption of this
vitamin. Its only comes from animal sources. In some, but rare cases, paralysis
can result. A deficiency in this is more common in the elderly, because as we
age, we are unable to absorb as much.
There are more
vitamins included in the infamous vitamin B complex. However, some of them have
been found to not have any nutritional value or no nutritional value to humans,
some are important to the growth and development to animals.
It is important
that a person consumes what they needs on a daily basis because the body does
not store any of the extras.
None the less,
vitamins and minerals that are essential to the growth and development of the
human body need to be taken seriously. It is very important to our bodies well
being that we make sure we intake everything we need, and remove those that we
don't.
The eight recognized B vitamins are:
Vitamin B 1 or thiamine.
Vitamin B 2 or riboflavin (lactoflavin).
Vitamin B 3 or vitamin PP (for Pellagra
Preventive) or niacin, which includes nicotinamide and nicotinic acid.
Vitamin B 5 or pantothenic acid.
Vitamin B 6 or pyridoxine.
Which B vitamins to take?
Vitamin B8: yeast,
cauliflower, sardines, bananas, mushrooms, egg yolk and meats. Vitamin B9:
soy, fruits, rice, green vegetables, beans and yeast. Vitamin B12:
dairy products, meats, eggs, fish and offal.
Where is vitamin B found?
The main
dietary sources of B vitamins are brewer's or dietary yeast
(torula), seeds, whole grains, nuts, as well as organ meats, pulses or green
vegetables, fruits and dairy products.
What is the best B vitamin?
Our
choice for vitamin B12 : cyanocobalamin
Cyanocobalamin is as well (sometimes better) absorbed than
methylcobalamin, with the same limitations when the doses are large.
What are the symptoms of a lack of vitamin B?
Typical symptoms of
anemia are : fatigue, a pale and sometimes yellowish
complexion, dizziness, rapid heartbeat and increased shortness of breath on
exertion.
A weak
appetite.
Sometimes
nausea and disturbed digestion (diarrhea or constipation).
The
tongue is red and dry.
Which vitamin to take for hair loss?
B vitamins against hair loss
Many food supplements intended to strengthen the hair contain in
particular vitamin B8, or biotin, and vitamin B5,
or pantothenic acid.
Which vitamins for the nerves?
Vitamin B12,
a vitamin essential for the proper functioning of our
metabolism, particularly the nervous system.
Where can you find vitamin B12 in food?
Foods rich in vitamin
B12 . According to the current state of scientific knowledge, vitamin
B12 can be assimilated through the consumption of foods such
as meat, fish, seafood, eggs and dairy products.
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