The B vitamins aid with energy production and aid in the health of the eyes, nerves and mouth. It plays a key role in the normal functioning of the nervous system and is also necessary for muscle tone in the gastrointestinal tract.


Vitamin B1 (Thiamine):
Thiamine enhances circulation and assists in blood formation.1 It is involved in digestion, specifically that of alcohol, sugars and starches.2 Thiamine has also been shown to be linked with improvement of learning capacity.2 Thiamin is found in large amounts in skeletal muscle, the heart, lungs, kidneys and brain.3 The Recommended Daily Allowance has been set at 1.4mg. The half life of thiamin is roughly 15 days so a severe deficiency can develop within 18 days on a thiamin-devoid diet.3 A deficiency can affect the cardiovascular and nervous systems.3


Vitamin B-2 (Riboflavin):
Necessary for red-blood cell formation, riboflavin is a water-soluble nutrient.1 It is also acutely involved in cell respiration as it works with enzymes to help cell utilise cell oxygen.2,4 It is also involved in the proper maintenance of good, healthy skin, nails and hair2. It also helps prevent the occurrence of cataracts.1 The RDI is 1.7 mg. A deficiency is characterised by weakness, sore throat and swelling of the mucous membranes of the mouth.4


Vitamin B-3 (Niacin):
Niacin is key for proper circulation and reducing the levels of cholesterol in the blood. Niacin is also essential for synthesis of sex hormones, and formation and maintenance of healthy skin, digestive-system tissues and the tongue.2 It is also known as a memory enhancer.1 The Recommended Daily Allowance has been set at 18 mg. Pellagra is the deficiency disease associated with niacin and is characterised by diarrhoea, dementia and dermatitis.5 Recent research has focused on niacin's effect on preventing and controlling diabetes.5


Vitamin B-5 (Pantothenic Acid):
Vitamin B-5 is essential for proper growth, reproduction and normal physiological functions. It is also involved in the metabolism of carbohydrates, proteins and lipids and in the synthesis of lipids, neurotransmitters, steroid hormones and haemoglobin.6 It activates the adrenal glands and increases the production of cortisone and other adrenal hormones necessary for healthy skin and nerves.2 It also aids in vitamin utilisation.1 Some studies show it may aid depression and anxiety.1 The Recommended Daily Allowance has been set at 6mg In pantothenic acid-deficient animals, growth retardation and death were reported.6


Vitamin B-6 (Pyridoxine):
This vitamin helps maintain the balance of sodium and potassium, which regulates water-balance. Pyridoxine is also very important for the proper functioning of the nervous system and musculoskeletal systems. It has also been shown to be helpful in the treatment of allergies, arthritis, cancer, cardiovascular disease, and Premenstrual Tension.1 Vitamin B-6, paired with folate and vitamin B-12 help lower plasma homocysteine levels, a risk factor for heart disease.7 No Recommended Daily Allowance has been set for Pyridoxine.


Vitamin B-12 (Cyanocobalamin):
A unique vitamin, B-12 is the only vitamin that contains essential mineral elements.2 Cyanocobalamin is necessary to prevent anaemia and is necessary for proper metabolism of nerve tissue, proteins, fats and carbohydrates.2 This vitamin also helps iron to function more effectively, aids with fertility, proper growth and assists in memory and learning.1 Deficiency is characterised by difficulty concentrating, depression and dementia.8 The Recommended Daily Allowance has been set at 1 µg for vitamin B-12.


Biotin:
Biotin aids in cell growth, production of fatty acids, metabolism of proteins and fats as well as the assimilation of other B-complex vitamins. Biotin also is required for healthy hair and skin, promotes healthy sweat glands, nerve tissue and bone marrow.1 It also helps relieve muscle pain.1 The Recommended Daily Allowance has been set.0.15mg for Biotin.


Choline:
A water-soluble vitamin that is part of several major phospholipids, choline plays a vital role in the transmission of nerve impulses directed from the brain to the body and vice versa.1,9 It is also essential for proper health of the liver and kidneys.2 It aids in hormone production and cognitive function.1 It is estimated the average diet provides 500-900 mg of choline per day.2


Folic Acid:
Necessary for proper brain function, folic acid also performs many vital roles within the body. Folic acid is essential for mental and emotional health, red-blood cell formation and energy production.1 In addition, it aids in liver performance. Studies show that supplementation of 400 mcg of folic acid before and during early pregnancy may prevent neural tube defects and may prevent premature birth. Low intakes are associated with high levels of serum homocysteine levels, a risk factor for heart disease.10 The Recommended Daily Allowance has been set at 200 µg for Folic Acid.2


Inositol:
Inositol is vital for hair growth. It also helps reduce cholesterol levels, prevent hardening of the arteries, aids in the formation of lecithin and metabolism of fat and cholesterol.1. It is needed for growth and cell longevity in bone marrow, eye membranes and the intestines.2 It can be helpful in brain cell nutrition, thinning hair and baldness.2 No Recommended Daily Allowance has been set for Inositol.


Para-Aminobenzoic Acid (PABA):
One of the basic constituents of folic acid, PABA is an antioxidant that helps protect against sunburn and skin cancer.1 PABA also helps: regulate and improve liver and gall bladder function, prevent gallstones, aids in the maintenance of healthy intestinal flora, which in turn aids in the production of pantothenic acid.1,2 It also acts as a sunscreen and is available in many over-the-counter sunscreen lotions and creams.2 No Recommended Daily Allowance has been set for PABA.

Vitamins Home