Magnificent power of vitamin B

Magnificent power of vitamin B

Magnificent power of vitamin B

B vitamins are eight water-soluble vitamins that play A very important roles in cell metabolism. Historically, the B vitamins were once thought to be one vitamin, mentioned as B-complex vitamin (much like how people ask vitamin C or vitamin D). Later research showed that they're chemically distinct vitamins that always coexist within the same foods. Supplements containing all eight are generally mentioned as a B-complex vitamin complex.List of B vitamins are as follows:
* Vitamin B1 (thiamine)
* Vitamin B2 (riboflavin)
* Vitamin B3 (niacin, includes niacin and nicotinamide)
* Vitamin B5 (pantothenic acid)
* vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine)
* Vitamin B7 (biotin), also referred to as biotin 
* Vitamin B9 (folic acid), also, vitamin M
* vitamin B12.
Each B-complex vitamin has its unique properties and its own unique biological role to play. As a group, these nutrients have such a lot in common that they're often thought of as one entity.
Key Functions of Vitamin B
* vitamin B1  thiamine / helps the body converting carbs  into energy and helps the metabolism of proteins and fats.
* Vitamin B2 (riboflavin) - is required to complete several reactions in the energy cycle.
* Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - helps the metabolism of carbohydrates.
* Vitamin B5 (pantothenic acid) - promotes an outsized number of metabolic reactions essential for the expansion and well-being of animals.
* Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - may be a coenzyme for several enzyme systems involved within the metabolism of proteins, carbohydrates, and fats.
* Vitamin B7 (biotin), also referred to as biotin - plays a task in metabolic processes that cause the formation of fats and therefore the utilization of CO2.
* Vitamin B9 (folic acid), also, vitamin Bc - is important for the synthesis of nucleic acids and therefore the formation of red blood cells.
* vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - may be a complex crystalline compound that functions altogether cells, but especially in those of the alimentary canal, the nervous system, and the bone marrow. It is known to assist in the development of red blood cells in higher animals.
Food Sources of Vitamin B
* vitamin B1 (thiamine) - is found in whole-grain cereals, red meat and bread, egg yolks, green leafy vegetables, legumes, sweet corn, rice, berries, and yeast.
* Vitamin B2 (riboflavin) - Riboflavin is found in whole-grain products, milk, meat, eggs, cheese, and peas.
* Vitamin B3 (niacin, includes niacin and nicotinamide) - Niacin is found in protein-rich foods. The most Of all  are meats, fish, brewer's yeast, milk, eggs, legumes, potatoes, and peanuts.
* Vitamin B5 (pantothenic acid) - Pantothenic acid is found in meats, legumes, and whole-grain cereals.
* Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - Pyridoxine can be found in many foods. Some of the foods that contain it are liver, meat, rice, fish, butter, nutriment, whole grain cereals, and soybeans.
* Vitamin B7 (biotin), also referred to as biotin - Liver, egg yolk, green vegetables, and whole grains.
* Vitamin B9 (folic acid), also, vitamin Bc - vitamin Bc is found in many foods, including yeast, liver, green vegetables, and whole-grain cereals.
* vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - vitamin B12 are often found in liver, meat, egg yolk, poultry, and milk.
Recommended Daily Usage
* vitamin B1 (thiamine) / 0-6 months (0.3mg)/ 6-12 months (0.5mg)/ 1-18 years (1-1.5mg)/18+ years (1.5mg)/ Pregnant/Lactating (+0.5mg) /Theraputic Range: 50mg to 1000mg+
* vitamin B2 (riboflavin) - 0-6 months (0.4mg), 6-12 months (0.6mg), 1-18 years (1-1.5mg), 18+ years (1.7mg), Pregnant/Lactating (+0.5mg), Theraputic Range: 50mg to 500mg+
* Vitamin B3 (niacin, includes niacin and nicotinamide) - 0-6 months (6mg), 6-12 months (8mg), 1-18 years (10-15mg), 18+ years (15-20mg), Pregnant/Lactating (+4 mg), Theraputic Range: 100mg to 2000mg+
* Vitamin B5 (pantothenic acid) - 0-6 months (2.5mg), 6-12 months (3mg), 1-18 years (4-7mg), 18+ years (10mg), Pregnant/Lactating (+3mg), Theraputic Range: 250mg to 20g+
* vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - 0-6 months (0.3mg), 6-12 months (0.6mg), 1-18 years (1-2mg), 18+ years (2.5mg), Pregnant/Lactating (+0.6mg), Theraputic Range: 50mg to 1000mg+
* Vitamin B7 (biotin), also referred to as biotin - 0-6 months (35mcg), 6-12 months (50 mcg), 1-18 years (100-200mcg), 18+ years (300mcg), Pregnant/Lactating (+50mcg), Theraputic Range: 50mcg to 15mg+
* Vitamin B9 (folic acid), also, vitamin Bc - 0-6 months (30mcg), 6-12 months (50mcg), 1-18 years (100-400mcg), 18+ years (400mcg), Pregnant/Lactating (+1mg), Theraputic Range: 400mcg to 20mg+
* vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - 0-6 months (0.5mcg), 6-12 months (1.5mcg), 1-18 years (2-4mcg), 18+ years (4-6mcg), Pregnant/Lactating (+1mcg), Theraputic Range: 50mcg to 10mg+
Nutritional Safety 
Each of the B vitamins has multiple safety and usage factors:
* vitamin B1 - Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may enjoy slightly higher levels of B1.  More than (5,000 to 10,000 mg) can cause headaches, irritability, rapid pulse, and weakness.
* vitamin B2 - Absorption or availability is decreased by the utilization of oral contraceptives, also as by regular exercise and alcohol consumption. Vegetarians and therefore the elderly may enjoy slightly higher levels of B2. deficiency of riboflavin could cause skin disorders, anemia, light-sensitive eyes, and inflammation of the soft tissue lining around the mouth and nose.
* Vitamin B3 - niacin (niacin) - people that exercise regularly, take oral contraceptives, or have tons of stress in their lives may have slightly higher levels. A deficiency of niacin causes the disease, pellagra. quite 100mg of vitamin B3 can cause flushing, tingling, itching, headaches, nausea, diarrhea, and ulcers.
* Vitamin B5 (Pantothenic acid) - Elderly people and people who take oral contraceptives, also as those that smoke, or consume alcohol or caffeine may have slightly higher levels. Symptoms of deficiency may include depression and poor appetite. a private affected by biotin deficiency could seem lethargic, weak, or easily fatigued. Hair loss may result from biotin insufficiency. Additionally, in some cases of severe biotin deficiency, eczema occurs. Eczema can appear anywhere on the body but primarily targets the face. Occasionally deficiency will end in a small swelling or inflammation of the tongue also.
* vitamin B6 - Pregnant or breastfeeding/lactating women, those that use contraceptives or hormone replacement therapy, and people who use antibiotics regularly may have slightly higher levels. B6 supplementation is additionally suggested for those that consume alcohol, smoke, and consume protein above recommended levels. The deficiency of pyridoxine is rare. However, pyridoxine deficiency often occurs in alcoholics. Deficiency causes skin disorders, disruption of the systema nervosum, confusion, poor coordination, and insomnia. Pyridoxine is additionally called pyridoxal phosphate and pyridoxamine. quite 500mg can cause irreversible nerve damage And impaired walking, numbness, tingling, and poor sense of touch.
* Vitamin B7 (Biotin) - Pregnant women and people who use antibiotics on a long-term basis may have increased levels.
* Vitamin B9 (Folic acid) - Elderly people and pregnant women may have higher levels, also as people that consume alcohol or have risk factors related to a heart condition. The deficiency of vitamin Bc causes anemia, poor growth, and irritation of the mouth. The deficiency of vitamin Bc is common in alcoholics, the elderly, and other people who are malnourished. vitamin Bc is additionally called folacin and vitamin Bc.
* vitamin B12 - Strict vegetarians and vegans, along with side pregnant and/or lactating women, and people who consume alcohol or smoke may have increased levels. The deficiency of vitamin B12 causes mouth irritation, brain damage, and a disease called pernicious anemia.