Wonders of the B-Complex Supplement

If you’re taking a vitamin supplement on a daily basis it is so easy and mindless you may often forget or not even know the incredible benefits of each specific compound. The wonders of the B-complex supplement are a vital part of supplemental dosing and may be better applied individually rather than mashed into a low potency, minimally absorbing hodgepodge of many vitamins all in one.

Each person responds differently to alternate supplementation according to their dietary and other daily habits. Check with your doctor about changing your vitamin routine to see if a single B-complex may be more optimal for you.

Inside the Complex

You may have heard about the B-complex but might not know exactly what it is made up of. These are water soluble vitamins which means that the body takes what it needs and then flushes the rest out. For this reason, water soluble vitamin supplements must be taken everyday as they are not stored in the liver or fatty tissue for future use.

Inside the B-complex is as follows (more compounds can be described however these are the main players):

• B1 Thiamine – Generates energy from carbohydrates
• B2 Riboflavin – Energy production and breaks down fatty acids
• B3 Niacin(amide) – Energy transfer and metabolism of fat, glucose and alcohol.
• B4 Choline – Assists in brain function
• B5 Pantothenic acid – Reduces Cholesterol
• B6 Pyridoxine – Amino acid and lipid (fat) metabolism; synthesis of neurotransmitters and hemoglobin; important for gluconeogenesis
• B7 Biotin – Metabolism of energy, amino acids and cholesterol. May help strengthen hair.
• B8 Andenylic Acid (AMP) – Nervous system, immune system and energy production assistance
• B9 Folic acid (folate) – Red blood cell reproduction and normal cell division (especially during pregnancy)
• B10 PABA para-Amino benzoic acid – Blocks UV rays and assists in certain medicine intake
• B11 PHGA pteryl-hepta-glutamic acid – One of five acids necessary for human health
• B12 Cobalamins (Cyanocobalamin) – Cellular metabolism of carbohydrates, proteins and lipids; produces bone marrow blood cells.
• Inositol Bm – May help depression and anxiety

Foods that Contain the B’s

Vitamin supplements are great if you have a hard time getting all your daily nutritional requirements. However, if you are eating or can eat foods high in B-complex vitamins, systemic use may be more optimal.

Remember, overcooking can significantly decrease nutritional potency and raw animal tissue is more likely to harbor bacteria, parasites or other potentially dangerous organisms.

Prepare your food as gently as possible paying close attention to locking in as many nutrients as possible. Covered steaming and lightly baking is better than frying, grilling or sautéing.

Below are some foods that contain various B vitamins (not all of the complex is listed due to some only being needed minimally and for most, are easily attained)

B1 Thiamine

Whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ.

B2 Riboflavin 

Almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans.

B3 Niacin(amide)

Yeast, red meat, milk, eggs, beans and green vegetables.

B5 Pantothenic acid

Avocados, yogurt, eggs, meat and legumes.

B6 Pyridoxine 

Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots.

B7 Biotin

Barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts.

B9 Folic acid (folate)

Dark leafy greens, figs, avocado, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans.

B12 Cobalamins (Cyanocobalamin)

Fish, shellfish, dairy, eggs, beef and pork.

Spotting a B Deficiency

In many cases, people who do not feel well or have various unexplained symptoms will either ignore these signs or visit their doctor for possible pharmaceutical treatment.

Also in many cases, it is a simple adjustment in nutritional (or supplemental) intake to reverse various indications. Increasing your B-complex spectrum may assist in relieving results of a possible deficiency.

Spotting a B deficiency is to look for signs that might include such presentations as: anemia (iron deficiency), depression, fatigue, eczema, hair loss, muscle tingling or muscle cramps, numbness, and loss of appetite.

These are just some of the wonders of the B-complex supplement. Be sure to talk to your doctor before beginning any vitamin protocol. High doses can adversely affect your system resulting in possible health problems as well as interfere with certain medications.