B for Energy!

Eisha Sarkar

Posted on Hello Wellness on Sep 23 2010 1:45PM

As energy-booster and memory-enhancer, vitamin B complex has evolved from just another dietary nutrient in fruits, nuts, fish and leafy green vegetables to a potent supplement in the form of capsules, pills and injections.

The B vitamins help activate enzymes that catalyse the breakdown of carbohydrates into glucose for energy and fats and proteins for the functioning of the nervous system, muscle tone in the stomach and intestinal tract, and healthy skin, hair, and eyes.

 

B1 (Thiamine) helps the body turn carbohydrates into energy and also helps metabolise proteins and fats
Requirement: 10-50 mg/day
Deficiency: Affects the functioning of gastrointestinal, cardiovascular, and peripheral nervous systems, causes Beriberi and Wernicke-Korsakoff syndrome

B2 (Riboflavin) is required for activation of vitamin B6, folate, niacin, and vitamin K and for normal reproduction, growth, repair of skin, hair, nails, connective tissue and immune system
Requirement: 10-50 mg/day

B3 (Niacin) is required for cell respiration, metabolism of carbohydrates, fats, and proteins, circulation, functioning of the nervous system, bile and stomach secretions, ridding the body of toxins and production of sex and stress hormones in the adrenal glands
Requirement: 25 mg/day

B6 (Pyridoxine) aids in the formation of healthy red blood cells and in amino acid metabolism

Requirement: 50 – 200 mg/day

B9 (Folic acid) has a direct effect on lessening depression, regulating sleep, and appetite. It is crucial for brain function
Requirement: 400 – 800 mcg/day
Deficiency: In pregnant mothers can cause severe birth defects of the brain and spinal cord, known as neural tube defects

B12 (Cyanocobalamin) aids in the production of DNA and RNA, the body's genetic material
Requirement: 50 - 100 mcg/day
Deficiency: Can cause fatigue, diarrhoea, tingling sensation in the fingers and toes

B5 (Pantothenic Acid) is involved in energy production, catabolism of fatty acids and amino acids, synthesis of fatty acids, phospholipids, cholesterol and steroid hormones, haeme and neurotransmitter acetylcholine. It is necessary for the manufacture of energy from both sugars and fats
Requirement: 25 - 150 mg/day

B7 (Biotin) is necessary for the metabolism of carbohydrates, fats, and amino acids
Requirement: 30 – 300 mcg
Deficiency: May result in hair loss, dry scaly skin, swollen and painful tongue, dry eyes, insomnia, and depression

B vitamins are water-soluble and excreted in the urine. They need to be replenished regularly. B supplements should ideally be taken in the morning.