What Are They?

The B vitamins are known as B-complex because of the 11 factors of B-like vitamins, which are currently recognized in the U.S. There have been 22 factors isolated by various scientists working throughout the world and it is probable that more will be recognized with time.

Each of the eleven recognized factors has its specific effects within the physiology of the body. These factors are most effective when taken together and for the most part have similar results on the body's functions by protecting the nerves, increasing the energy and supplying essential nutrients to the endocrine system.

Besides their effectiveness in the reduction of stress, the B vita­mins function as a co-enzyme in the metabolism of all three basic nutrients: proteins, carbohydrates, and oils. B-complex is essential to the process of cell reproduction. It helps synthesize amino acids, which form body protein and nucleic acids, which combine to form the DNA and RNA of each cell nucleus.

The B vitamins are water-soluble vitamins. For this reason they tend to be more readily absorbed by the body than the fat-soluble vitamins (A, D, E, and K). The body does not store B vitamins to any great extent and always needs a fresh supply.

The eleven recognized factors of the vitamin B complex family are:

• B-1 (Thiamine)

• B-2 (Riboflavin)

• B-3 (Niacin)  

• B-6 (Pyridoxine)

• B-12 (Cobalamin)

• Biotin

• Choline

• Folic Acid

• Inositol

• Pantothenic Acid

• PABA (Para-amino benzoic acid)

How can we recognize a deficiency in this important vitamin family?   Linda Clark, in Know Your Nutrition, says, "If you are tired, irritable, nervous, feel frightened, depressed or even suicidal, suspect a B deficiency. If you have gray hair, falling hair, baldness, acne or other skin troubles, suspect a lack of Vitamin B. If you suffer from poor appetite, insomnia, neuritis, anemia, constipation, or high cholesterol, you may need Vitamin B. If your tongue is enlarged (including the buds at each side) and is shiny, bright red and full of grooves, you definitely need B."  Individual B vitamin deficiencies have very specific symptoms and will be discussed with each one below.

Sources: Liver, brewers' yeast, wheat germ, rice bran and blackstrap molasses are some dietary sources.  In perfect health, some B vitamins are manufactured in our intestines. However, this process stops if we are taking antibiotics that kill not only the harmful bacteria but the friendly intestinal flora as well.  Yogurt, buttermilk, kefir, acidophilus and other cultured milk products help to encourage the growth of the vitamin B producing flora. These products should be taken as a regular part of the daily diet.  And, of course, vitamin supplements that contain B complex are very helpful. The use of sugar, alcohol, and coffee depletes the body of the B vitamins, increasing the need for supplementation.

It is recommended that any individual B vitamin requirement, such as B1 or B6, be taken along with the complete complex and not individually. Accentuating any one of the B vitamins at the expense of others will sooner or later result in deficiencies, as the B family is highly interrelated and complex.

VITAMIN B1 – Thiamine

Around the turn of the century, the scientific investigation into the causes of a condition called beriberi resulted in the isolation and identification of the first vitamin, Vitamin B1 or thiamine. Beriberi represents acute B1 deficiency.  Symptoms include extreme weakness, nausea, semi-paralysis of the limbs and swelling. Many times drugs are administered to persons suffering from varying degrees of these symptoms because the cause is not recognized.  Supplementation with Vitamin B1 will eliminate the symptoms of beriberi as well as produce the following improvements:

• Diuresis (excretion of excess fluid stored in the body) within 48 hours

• Decrease in rapid heart rate

• Relieving constipation

• Protecting and calming nerves

• Added energy

• Clearing of pulmonary congestion.

B1 is used to metabolize carbohydrates. Because much of the carbohydrate intake in this country over the last 20 years has been in the form of processed carbohydrates in which the thiamine has been drastically reduced or eliminated, the body has been left without that vitamin to digest those carbohydrates directly. Ongoing intake of processed carbohydrates without the B1 ultimately results in physical build-up of undigested matter. The addition of thiamine to the diet allows the body to function properly, ridding itself of those old wastes and improving heart and related functions.

Vitamin B1 is useful in the production of hydrochloric acid in the stomach, which aids the digestive process also. It is good protection against ulcers, nourishes the brain, restores the appetite and, of course, improves food assimilation and digestion.

Nutrition and Your Body lists the following natural food sources of B1: brewers' yeast, soy beans, whole wheat bread, oatmeal, roasted peanuts, peas, pecans, walnuts, wheat germ, brown rice and lima beans.

VITAMIN B2 - Riboflavin

Riboflavin supplementation can usually be beneficial to persons who are tense, withdrawn, anxious and/or depressed. Signs of riboflavin deficiency in­clude inflammation of the mouth, sores at the corners of the lips, bloodshot eyes and sensitivity to light (photophobia), a "sandy" feeling of the eyes, and purplish tongue.  Ruth Adams and Frank Murray in their book, Body, Mind and the B Vitamins include seborrhea, a scaly skin disease, as a symptom of B2 deficiency.

It is difficult to obtain sufficient ribo­flavin through food sources, suggesting that one use supplements along with B-complex foods. (All supplements are more effective when taken with fresh, whole foods especially the foods high in the vitamins or minerals one wishes to emphasize.) Those containing B2 are brewers' yeast, liver, kidney and heart, soybeans and flour, whole-wheat products, hickory nuts, hazel nuts and peanuts, turnip greens, mushrooms, peas, collards and kale.

VITAMIN B3 - Niacin

Initially, the most amazing quality of Vitamin B3, niacin, is the speed at which it is effective within the body.  Severe niacin deficiency results in pellagra, a disease characterized by diarrhea, dermatitis, dementia, and eventually death. A deficiency of niacin can reveal itself in .the following ways: bad breath, small ulcers, canker sores, dizziness, insomnia, irritability, nausea, vomiting, recurring headaches, poor circulation and deep depression.  It is a vitamin that is essential to a healthy digestive tract, circulation, skin and nerves.

Niacin has a particular characteristic effect that needs to be noted. Almost immediately upon ingestion of a niacin tablet, intense flushing occurs. Some people turn beet red; some prickle and itch; some get redder in some parts of their bodies than in others. This flushing indicates that the B3 is immediately stirring up your circulation. It will last about 15 minutes and then subside. It is not dangerous.  There are two forms of synthetic niacin: niacinamide and nicotinamide. Their flushing property has been removed, however, because of this, they are not as effective. 

Some conditions that respond to adequate B3 intake are migraines, acne, and eczema.  In the past, it has been used to lower cholesterol, but it takes very high doses and is no longer recommended.  There are several natural alternatives to help lower cholesterol that are much more effective.

Food sources of niacin include rice bran, roasted peanuts, liver, mushrooms, almonds, wheat, tuna, turkey, veal, chicken and peas.