B Complex Vitamins
B complex vitamins serve a variety of important functions including regulating the digestive and nervous systems, maintaining cognitive abilities, regulating the homocysteine level (a low level can lead to a heart attack), insuring that cells communicate and assist in healthy bodily productions and functions, coordinating muscular balance and control, breaking down fats, proteins, and carbohydrates to be turned into sugars and increase energy levels, and aiding in the development and continuance of healthy skin, hair, internal organs, and sensory organs.
B vitamins are water soluble, which means that excess amounts no longer needed by the body are excreted through the daily release of urine. B12 however, still can be stored in the liver.
The eight vitamins that comprise the complex nutrient are:
B1 (Thiamin): boosts cognitive and digestive functions and can be found in beans, dairy, eggs, fish, nuts, organ meats, potatoes, green vegetables, and watermelon. RDAs (recommended daily allowances) are as follows for children: birth-6 months: 0.2 mg; 7-12 months: 0.3 mg; 1-3 years: 0.5 mg; 4-8 years: 0.6 mg; 9-13 years: 0.9 mg; and adolescents: 1 mg for girls and 1.2 mg for boys. For adults: 1.1 mg for women and 1.2 mg for men; 1.5 mg for pregnant women; and 1.6 mg for breastfeeding women.
B2 (Riboflavin): found in dairy, meat, mushrooms, peanuts, poultry, soybeans, and dark green vegetables, it can help fight off cancer cells. RDAs for children: birth - 6 months: 0.3 mg; 7-12 months: 0.4 mg; 1-3 years: 0.5 mg; 4-8 years: 0.6 mg; and 9-13 years: 0.9 mg. For teenagers and adults it is 1.1 mg for women, 1.3 mg for men, 1.4 mg for pregnant women, and 1.6 mg for breastfeeding women.
B3 (Niacin): also known as vitamin P or vitamin PP, it is found in beans, nuts, fatty fish like salmon and tuna, poultry, and in tryptophan. B3 helps lower cholesterol levels and relieves the pains and aches from arteriosclerosis. RDAs for children: birth-6 months: 2 mg; 7-12 months: 4 mg; 1-3 years: 6 mg; 4-8 years: 8 mg; and 9-13 years: 12 mg. For teenagers and adults it is 14 mg for women, 16 mg for men, 18 mg for pregnant women, and 20 mg for breastfeeding women.
B5 (Pantothenic Acid): helps stimulate growth by properly breaking down the properties in carbohydrates, fats, and proteins. It is found in apples, beans, dairy, eggs, meat, mushrooms, peanut butter, potatoes, salmon, soy products, sweet potatoes, and yeast. RDAs for children: birth-6 months: 1.7 mg; 7-12 months: 2 mg; 1-3 years: 2 mg; 4-8 years: 3 mg; and 9-13 years: 4 mg. For teenagers and adults, it is 5 mg for women and men, 6 mg for pregnant women, and 7 mg for breastfeeding women.
B6 (Pyridoxine): helps red blood cells and particular to homocysteine levels, it is found in avocadoes, bananas, fatty fish, green vegetables, nuts, peanut butter, and poultry. RDAs for children: birth-6 months: 0.1 mg; 7-12 months: 0.3 mg; 1-3 years: 0.5 mg; 4-8 years: 0.6 mg; 9-13 years: 1 mg; and adolescents: 1.2 mg for girls and 1 mg for boys. For adults, it is 1.3 - 1.5 mg for women and 1.3 and 1.7 mg for men, depending on age and health; 1.9 mg for pregnant women, and 2 mg for breastfeeding women.
B7 (Biotin): also known as vitamin H, it helps produce energy from carbohydrates, breaks down fatty acids, and can help alleviate distresses caused by cancer, diabetes, and Parkinson's diseases. It is found in avocadoes, broccoli, cheese, cauliflower, egg yolks, fish, milk, mushrooms, nuts, meat organs, potatoes, poultry, soy products, and spinach. RDAs for children: birth-6 months: 5 mcg (micrograms); 7-12 months: 6 mcg; 1-3 years: 8 mcg; 4-8 years: 12 mcg; 9-13 years: 20 mcg; and adolescents: 25 mcg. For adults, it is 30 mcg for men and women (pregnant and not), and 35 mcg for breastfeeding women.
B9 (Folic Acid): also known as vitamin M or vitamin B-c, it is particular to helping keep cholesterol levels low and homocysteine levels high, helps stave off cancerous cells, aids in the production of hemoglobin and preventing anemia, helps alleviate the pains and aches of or helps prevent osteoporosis, and is especially important for pregnancy, in helping to prevent birth defects. B9 often loses its full efficiency when foods are cooked, but it is found in beans, dairy, green leafy vegetables, meat organs, nuts, orange juice, and soy. RDAs for children: birth-6 months: 65 mcg; 7-12 months: 80 mcg; 1-3 years: 150 mcg; 4-8 years: 200 mcg; and 9-13 years: 300 mcg. For teens and adults it is 400 mcg; 600 mcg for pregnant women, and 500 mcg for breastfeeding women.
B12 (Cobalamin): also particular to regulating homocysteine levels, it is key to red blood cells and the nervous system. Found in animal derived foods. RDAs for children: birth-6 months: 0.4 mcg; 7-12 months: 0.5 mcg; 1-3 years: 0.9 mcg; 4-8 years: 1.2 mcg; and 9-13 years: 1.8 mcg. For teenagers and adults, it is 2.4 mcg; 2.6 mcg for pregnant women, and 2.8 mcg for breastfeeding women.
Common Causes for B Vitamin Deficiency
Diets that have little to no animal based foods, excessive alcohol, tobacco, and/or recreational drug use, and certain medical conditions, illnesses, or diseases can make absorbing or achieving the recommended amounts of the B complex vitamins (either individually or collectively) difficult. Even if fortified breads, cereals, energy drinks, grains, juices, milks, and other foods and beverages are included in a diet, supplementation may still be necessary.
Proper B Vitamin Balance is Necessary
There needs to be a balance amongst each of the B vitamins for all of them to work properly, so consult a health care provider to see if supplementation is needed, and if so, what form is best. Supplements of the B complex vitamins (each B vitamin by itself or together as one) are available as bars, capsules, gummis, injections, (given by yourself or a health care professional), liquids, nasal sprays, patches, powders, and tablets, and can be purchased in person or online - check grocery markets, health food markets, and pharmacies. Make sure to mention all medications, prescriptions, and herbal supplements (including dietary aids, over the counter items, and birth control) being taken, any physical or mental condition, disease, illness, or injury being treated, any impending surgery or post-op procedure still being tended to, and all allergies, so as to determine if any adjustments have to be made. Trying to become pregnant, already being pregnant, or breastfeeding are also important to discuss.
Now that you know the importance of vitamin B12, make sure that you are receiving sufficient amounts!
