Vitamin B Group

The B group of vitamins is a collection of essential nutrients that have certain characteristics in common. They are water soluble and are usually found in similar food sources such as brewer's yeast, animal meats, cereals and vegetable proteins.

The vitamin B group contains many individual vitamins including the following:

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B12 (cobalmin)
Folic acid or vitamin Bc
Biotin or coenzyme R or vitamin H
Choline
Inositol

For further details on each of the above follow the menu links to left.

The vitamin B complex is an extremely important group of vitamins that the body must have to enable it to:

change food into energy,
maintain a strong immune system,
balance many of the body's hormones,

and perform a wide variety of other tasks.

The B vitamins work together as a complex and are dependent upon each other to perform their individual tasks in the body.

The insufficient intake of one B vitamin can create imbalances and deficiencies in others and impair the body's ability to assimilate and metabolize them. If a depletion or excess of one over the others occurs for a period of any duration, there will be a problem in the entire complex.

Because of this relationship between the B vitamins, an isolated deficiency of only one B vitamin is rarely seen, except for vitamin B12. For example someone with a vitamin B2 deficiency may have red, greasy facial skin which might also be caused by a coexistent vitamin B6 deficiency. It is usual therefore, that when a deficiency of one of the vitamins is suspected, a B complex is taken as a supplement.

However, while the B vitamins should be taken as a complex, in cases where there is a condition or problem caused by the deficiency of a particular B vitamin, the single B vitamin may be taken in a therapeutic dosage for a short time and the B complex taken as well.

Early warning signs of vitamin B deficiency

Dr Myron Brin has recently identified the sequence of events that occur when we undergo increasing deficiency of vitamin B complex.

1. At first the signs of a vitamin B deficiency are not recognizable and are to do with the running down of existing tissue stores.

2. If the low intake continues then we develop physical and psychological disturbances with symptoms such as:

insomnia,
recurring bad dreams,
inability to concentrate,
depression,
anxiety and mood swings,
aggressive changes in children,
muscle pain of unknown origin,
alternating constipation and diarrhea, and
fatigue and muscle weakness.

3. If the vitamin B complex stores continue to be depleted then we develop more serious signs and symptoms of diseases such as beri-beri (vitamin B1 deficiency) and pellagra (vitamin B3 deficiency). Ill health will continue until death.

For most people in the western world our level of vitamin deficiency is not associated with severe symptoms like beri-beri. We are more likely to have the chronic psychological changes.

There are many symptoms and signs of a vitamin B complex deficiency including:

emotional disturbances such as:
- mild to severe depression;
- vague fears, morbid thoughts, feeling that something dreadful is going to happen, uneasiness to panic, apprehension;
- mood swings, rage, hostility, suspicion, anxiety, nervousness, inability to handle stress, insomnia or sleep disturbances;
mental disturbances, including:
- mental confusion,
- loss of ability to concentrate,
- impaired intellect,
- loss of memory, and
- headaches,
digestive disturbances including:
- digestive problems,
- hypochlorhydria (insufficient stomach acid production),
- constipation or diarrhea,
- stomach pains with decreased or increased appetite,
- craving for sweets,
- soreness of the mouth,
- sore throat,
- difficulty swallowing,
muscular and nervous disturbances including:
- weakness;
- fatigue;
- light headedness or dizziness;
- heart palpitations;
- chest pains;
- neuralgia to neuritis;
- muscular soreness;
- pain, tingling or ache;
- cold hands and feet; and
- heightened sensitivity to touch and/or pain;
skin disturbances including:
- dermatitis,
- acne,
- burning or itching eyes.

There are many lifestyle and physiological factors that can prevent us from having sufficient B complex vitamins. These factors include:

smoking,
excess alcohol consumption,
the use of prescription or over the counter drugs, particularly those on long term drugs such as anticonvulsants, certain antibiotics and oral contraceptives,
pregnancy and lactation,
physical energy output,
very warm or cold climates,
wound, burns or post traumatic stress,
psychological distress,
unique personal requirements due to specific genetic individuality,
environmental factors such as radiation, smog or lowered exposure to sunlight, and
eating calorie rich diets which are mainly fat and sugars.

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.