Vitamin B Complex
Will Increase Your Energy

The vitamin b complex was originally thought to be only one B vitamin broken into parts. Now however, they have found there are eight distinct and chemically separate vitamins. As in most health research fields there are scientists who feel there may be as many as 20 vitamins in the vitamin b complex which we have not identified totally yet. Truth be known there are hundreds of natural chemicals in food we have yet to identify and this is why you need the freshest fruits and vegetables possible or whole food supplementation made up of fruit and vegetable essences.

All of the B vitamins are water soluble which means they are not stored in the body. Vitamins that are not stored must be added every day through the foods we eat or by supplementation. If you eat more than the body can use in one 24 hour period the body flushes them out of the system.
Here is another reason for you to consume fresh raw fruits and vegetables everyday. B vitamins are destroyed or greatly weaken when they are heated and cooked. They also weaken in storage so the fresher the better.

The vitamin B Complex is:
• Vitamin B-1 thiamine RDA 1.2 mg men and 1.1 mg for women per day
• Vitamin B-2 riboflavin RDA 1.3 mg men and 1.1 mg for women per day
• Vitamin B-3 niacin RDA 16 mg for men and 14mg for women per day
• Vitamin B-5 pantothenic acid RDA 5 mg per day for adults
• Vitamin B-6 pyridoxine RDA 1.3 to 1.7 mg for adults per day
• Vitamin B-7 biotin RDA for adults 30 mcg per day
• Vitamin B-9 folic acid/folate RDA 400 mcg for adults per day.
• Vitamin B-12 cobalamin RDA 2.4 mcg per day adults
• Amounts are slightly more daily for lactating women.
• Amounts are less for infants, children and teenagers

Vitamin B1 (thiamine)is the energy vitamin. It helps release energy from food and supports good nerve and heart health. It can be found in Watermelon, peas and avocados as well as grain, eggs, milk, rice and meat.

Vitamin B2 (riboflavin) is the red blood cell builder. Also responsible for releasing energy from carbohydrates and helps in body growth and development. Sources are eggs, milk, organ meat, dark green vegetables and whole grains.

Vitamin B3 (niacin) is the group controller. It works with all the rest to break down the foods carbohydrates, protein and fats. It is also well known as a vasodilator. It can be found in tomatoes, peaches, bananas, avocados, organ meats, chicken, fish, and the legumes. Some other sources are most vegetables, peanuts, almonds, mushrooms.

Vitamin B-5 (pantothenic acid) is essential for metabolism of food and synthesis of hormones and cholesterol. Sources are oranges, bananas, mushrooms, broccoli, potatoes and avocado’s
Vitamin B-6 (pyridoxine) is the immune system b vitamin. It helps create antibodies to help fight disease and bacteria. It also aids in nerve function and red blood cell formation. Sources are avocados, peas, potatoes, carrots, bananas, watermelon, whole grains and green leafy veggies.

Vitamin B-7(biotin) helps the body use protein, fat and carbohydrates for energy. Sources are royal jelly, brewers yeast have the most others are eggs, cucumber, tomato, carrots, raspberries and strawberries to name a few.

Vitamin B-9 (folate/folic acid) is essential in building red blood cells and helping with the bodies nerve function. Folate is the natural form of vitamin B9 and folic acid is the synthetic found in supplements. Sources are many of the antioxidant vegetables like kale, spinach, carrots, nuts, onions, green peppers broccoli, corn and sweet potatoes.

Vitamin B-12 (cobalamin) like the other vitamin B complex vitamins B-12 helps with red blood cell production, metabolism and the central nervous system. Vitamin B-12 is only available from fish, poultry, meat or dairy which makes it a good candidate for supplementation since most of the sources are cooked before serving and therefore have very little left for the body to absorb.

Vitamin B Complex to Vitamin Facts