Description
The B-complex of vitamins are water soluble nutrients, thus requiring water for absorption. They have common characteristics and perform a number of functions in our bodies. B-complex vitamins play a role in the health of our eyes, muscles, nerves, hair, nails, and skin. They are involved in the digestive process through the production of hydrochloric acid and the digestion of fats, proteins, and carbohydrates. In turn, B-complex vitamins help control fat and cholesterol in the body.
B-complex vitamins can help alleviate mental and physical stress and fatigue. The health and function of the central nervous system (CNS), in part, depends on these vitamins and they help improve memory, cognition, and concentration. B-complex vitamins can also help prevent migraine headaches and increase energy production.
B-complex vitamins include B1, B2, B3, B6, and B12.
Ailments / Situations Where Used
B-complex vitamins can help prevent a variety of central nervous system (CNS)-related conditions, including Alzheimer's, schizophrenia, and depression. They can also be helpful in emotional disturbances such as nervousness, irritability, moodiness, and anxiety. In addition, these vitamins support treatment of weak or fatigued muscles, high cholesterol, and some intestinal and digestive problems.
Source
B-complex vitamins are found in varying amounts in several foods. Brewer's yeast is an ideal source. Other grains and legumes include cereals, nuts, beans and peas, brown rice and brewer's yeast. Other sources include green leafy vegetables, dried fruit (prunes, raisins), dairy products, fish and meats (liver tends to have the highest concentrations).
B-complex vitamins are also available in supplement form.
Optimal Absorption
For optimal absorption in supplement form, take a multi B-complex vitamin with vitamin C for stress (capsule or liquid form is ideal). Elements that interfere with absorption and/or increase elimination of B-complex vitamins from the body include highly processed foods, canned food, alcohol, some prescription drugs, estrogen, air, water, sunlight, excessive stress, and exercise.
The most effective dosage is one B-50 capsule daily. B-100 capsules are available but are less easily absorbed by the body. If you require this dosage level, take one B-50 capsule in the morning and one in the afternoon.
Contraindications / Precautions / Warnings
If you have liver disorder, gout, or high blood pressure, you should consult with your naturopath or health practitioner before taking a B-complex vitamin. Niacin/B3 has a dilating effect on blood vessels and may cause problems in the above situations.
Do not take any individual B vitamins in high doses without first consulting with your naturopath or other health practitioner.
Also, do not be alarmed if you experience a "niacin flush" -- a dilation of blood vessels resulting in redness and tingling around joints, certain muscles and other portions of your body, and increased warmth. Depending on dosage, the effect can last from several minutes to one hour. The effect is completely normal, though you may be caught off guard at first -- especially if you do not know it is coming.
Ailment / Situation Listing
See also
Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, and Vitamin B12
