B-Vitamins
There
are eight water soluble B Vitamins you need and since your body doesn't
store them, they need to be taken daily. Your body uses what it needs
and flushes the excess out with the urine.
Vitamin B1 (Thiamine) -
is the first vitamin discovered and plays a big part in living a
healthy lifestyle. The Vitamin enhances circulation, blood formation,
breaking down carbohydrates and helps with the production of hydraulic
acid that's used for proper digestion.
1. Food sources: Fish, flax seed, navy beans, green peas, acorn squash, brown rice, asparagus and eggs.
2. Deficiencies include:
beriberi, constipation, edema, enlarged liver, fatigue, forgetfulness,
gastrointestinal disturbances, heart problems, irritability, labored
breathing, loss of appetite, muscle atrophy, nervousness, numbing in the
hands and feet, pain and sensitivity, poor coordination, weak and sore
muscles.
3. recommended dietary allowances (RDA) – Infants 0-12months 0.3mg, Children 1-8 years 0.5mg, 9 – 14 years 0.9mg, 15 – adult 1.2mg.
Vitamin B2 (Riboflavin)
- is necessary for red blood cell formation, the production of
antibodies and cell growth. It’s very important to maintaining eye
health. Is necessary for regular digesting and needed to break down
fats, carbohydrates and protein.
1. Food sources: Eggs, avocados, salmon, beef, dairy, almonds, broccoli, dark leafy greens and mushrooms.
2. Deficiencies include:
cracks and sores at the corners of the mouth, eye problems,
inflammation of the mouth and tongue, skin lesions, dermatitis,
dizziness, hair loss, insomnia, sensitivity to light, poor digestion,
growth problems and slow mental response.
3. Recommended dietary allowances (RDA) –
0-12 months 0.3mg, children 1-14 years 0.6mg, 1.3 mg daily for men and
1.1 mg for women. Larger doses are used to prevent cataracts and
migraine headaches.
Vitamin B3 (Niacin)
- Proper circulation, healthy skin and the nervous system all need
niacin. The digestive system uses niacin to break down carbohydrates,
fats and proteins into glucose to use for energy. The vitamin is needed
for proper secretion of bile and other stomach fluids. Improves sex
hormones.
1. Foods sources: Turkey, chicken, beef, liver, brown rice, avocado, brown rice, tune, salmon, asparagus, sweet potato, peas and peanuts.
2. Deficiencies Include:
canker sores, dementia, depression, diarrhea, dizziness, fatigue,
halitosis, headaches, indigestion, insomnia, limb pain, loss of
appetite, low blood sugar, pellagra, inflammation, weakening of the
muscle.
3. Recommended dietary allowances (RDA) - 17mg a day for men and 13mg a day for women.
Vitamin B5 (Pantothenic Acid)
- Known as the ant -stress vitamin because the adrenal glands need B5
in producing hormones. Proper adrenal gland function rely on vitamin B5.
The adrenal glands produce hormones that help regulate blood sugar and
blood pressure. Every cell in your body requires vitamin B5. Also is
necessary for the production of neurotransmitters and may help with
depression and anxiety.
1. Food sources: Sunflower seeds, eggs, avocadoes, corn, salmon, mushrooms, cauliflower, tomatoes, sweet potatoes and yogurt.
2. Deficiencies include: Fatigue, headache, nausea and tingling in the hands.
3. Recommended dietary allowances (RDA)
- Infants 0-6 months, 1.7 mg; infants 7-12 months, 1.8 mg; children 1-3
years, 2 mg; children 4-8 years, 3 mg; children 9-13 years, 4 mg; men
and women 14 years and older, 5 mg; pregnant women, 6 mg; and
breastfeeding women, 7 mg.
Vitamin B6 (Pyridoxine)
- One of the most used nutrient in the body, effecting both mental and
physical health. The Vitamin is needed for the production of
hydrochloric acid, the absorption of fats and proteins, and balances
potassium and sodium in the body. Red blood cells need it to form, along
with the nervous system and brain. Regular cell development accurse
when the RNA and DNA (Genetic code) have proper amounts of B6. Certain
enzymes (on and off switches to bodily functions) need the vitamin to
activate. If you have trouble absorbing Vitamin B12, you may be
deficient in Vitamin B6.
1. Food sources: Poultry, tuna, salmon, eggs, beef, carrots, dairy, peanuts and potatoes.
2. Deficiencies Include:
anemia, anorexia, arthritis, conjunctivitis, convulsions, cracks and
sores around the mouth, depression, dizziness, fatigue, headaches,
hyperirritability, inflammation of the mouth and gums, impaired memory
and memory loss, nausea, flaky skin, sore or tender tongue, trouble
healing from wounds, trouble learning and tingling sensation.
3. Recommended dietary allowances (RDA)
- Infants 0-6 months, 0.1 mg; Infants 7-12 months, 0.3 mg; Children 1-3
years, 0.5 mg; Children 4-8 years, 0.6 mg; Children 9-13 years, 1 mg;
Males 14-50 years, 1.3 mg; Males over 50 years, 1.7 mg; Females 14-18
years, 1.2 mg; Females 19-50 years, 1.3 mg
Vitamin B7 (Biotin)
- Needed for proper fatty acid production, a way your body deals with
inflammation. Hair nails and skin need Biotin to stay healthy and
strong. Your body is made up of cells that need Biotin for proper
growth. Used to relieve muscle pain, prevent hair loss and absorb other B
– Vitamins. Promotes healthy sweat glands, nerve tissue and Bone
marrow.
1. Food sources: Beef, liver, whole eggs, salmon, avocado, sunflower seeds, almonds, sweet potatoes and dairy.
2. Deficiencies Include:
anemia, depression, hair loss, high blood pressure, inflammation of the
skin, insomnia, loss of appetite, muscular pain, nausea and a sore
tongue. Biotin is an amazing Vitamin for hair, skin and nails.
3. Recommended dietary allowances (RDA) –
0-6 months 5mcg, 7-12 months 6mcg, 1-3 years 8mcg, 4-8 years 12mcg,
9-13 20mcg, 14-18 years 25mcg, 19 years and up 30mcg, pregnant women
30mcg, breastfeeding women 35mcg.
Vitamin B9 (Folic Acid)
- is used in the cell division and replication process (each cell dies
and duplicates itself every so often). It’s an amazing brain food and
help with focus and learning. Folate is very important for pregnant
women for proper nerve development. Avoiding deficiency in early
pregnancy can help prevent certain birth defects and may help reduce the
risk of premature birth. Waiting until you’re pregnant to start taking
the vitamin may be too late and you may still have problems. Make sure
to add plenty of folate to your diet months before you plan to get
pregnant. It’s recommended that women in their child barring years to
take folate to avoid deficiency just in case they become pregnant
unplanned.
1. Food sources: Asparagus, broccoli, spinach, avocado, Brussels sprouts, oranges, eggs, liver, romaine lettuce and beets.
2. Deficiencies Include: anemia,
apathy, digestive disturbances, fatigue, graying hair, growth
impairment, insomnia, laboring breathing, memory problems, paranoia,
weakness, and birth defects. Folate is very important in the first few
weeks of pregnancy. A sore, red tongue is the most common sign of
deficiency.
3. Recommended dietary allowances (RDA)
- 0-6 months 65mcg, 7-12 months 80mcg, 1-3 years 150mcg, 4-8 years
200mcg, 9-13 years 300mcgs, 14 years and up 400mcgs, pregnant women
600mcg, breastfeeding women 500mcg.
Vitamin B12 (Cyanocobalamin)
- is needed to protect the nervous system, neurological deterioration
and to protect against neural toxicity. Used to help with Bell’s palsy,
multiple sclerosis and other neurological diseases. The vitamin helps
with digestion in breaking down carbohydrates, fats and proteins in to
glucose to use for energy. Also helps the body absorb iron.
1. Food sources:
Liver, beef, fish, dairy. The body can create Vitamin B12 in the gut if
enough intestinal flora is present, but depends on the person and how
the bacteria is maintained. Vegans and vegetarians may need to
supplement the vitamin since the main food sources are animal products.
2. Deficiencies Include:
numbing and nerve pain. Other deficiencies include abnormal gait, bone
lose, chronic fatigue, constipation, depression, digestive disorders,
dizziness, drowsiness, enlargement of the liver, eye disorders,
hallucination, headaches, inflammation of the tongue, irritability,
labored breathing, memory loss, moodiness, nervousness, neurological
damage, palpitations, pernicious anemia, ringing in the ears, and
spinal-cord degeneration.
3. Recommended dietary allowances (RDA) -
Infants 0-6 months, 0.4 mcg; infants 7-12 months, 0.5 mcg; children 1-3
years, 0.9 mcg; children 4-8 years, 1.2 mcg; children 9-13 years, and
1.8 mcg; older children, adults, 2.4 mcg; pregnant women, 2.6 mcg; and
breast-feeding women, 2.8 mcg. For vitamin B12 deficiency: between 647-1032 mcg daily.
