B Vitamins

Adopted from: Wikipedia, the free encyclopedia

B vitamin supplement tablets
The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much as people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. Supplements containing all eight are generally referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g. B1, B2, B3 etc.).

[edit] List of B vitamins
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin or niacinamide)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

[edit] Health benefits
The B vitamins are necessary in order to:
Support and increase the rate of metabolism
Maintain healthy skin and muscle tone
Enhance immune and nervous system function
Promote cell growth and division—including that of the red blood cells that help prevent anemia.
Reduce the risk of pancreatic cancer, one of the most lethal forms of cancer[1], when consumed in food, but not when ingested in vitamin tablet form.[2][3]
All B vitamins are water soluble, and are dispersed throughout the body. Most of the B vitamins must be replenished regularly, since any excess is excreted in the urine.[4]

[edit] B vitamin deficiency
Several named vitamin deficiency diseases may result from the lack of sufficient B-vitamins. Deficiencies of other B vitamins result in symptoms that are not part of a named deficiency disease.
Vitamin
Name
Deficiency effects

Vitamin B1
thiamine
Deficiency causes beriberi. Symptoms of this disease of the nervous system include weight loss, emotional disturbances, Wernicke's encephalopathy (impaired sensory perception), weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling of bodily tissues). Heart failure and death may occur in advanced cases. Chronic thiamine deficiency can also cause Korsakoff's syndrome, an irreversible psychosis characterized by amnesia and confabulation.

Vitamin B2
riboflavin
Deficiency causes ariboflavinosis. Symptoms may include cheilosis (cracks in the lips), high sensitivity to sunlight, angular cheilitis, glossitis (inflammation of the tongue), seborrheic dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa.

Vitamin B3
niacin
Deficiency, along with a deficiency of tryptophan causes pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death.

Vitamin B5
pantothenic acid
Deficiency can result in acne and paresthesia, although it is uncommon.

Vitamin B6
pyridoxine
Deficiency may lead to anemia, depression, dermatitis, high blood pressure (hypertension), water retention, and elevated levels of homocysteine.

Vitamin B7
biotin
Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants.

Vitamin B9
folic acid
Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid might also slow the insidious effects of age on the brain.

Vitamin B12
cobalamin
Deficiency results in a macrocytic anemia, elevated homocysteine, peripheral neuropathy, memory loss and other cognitive deficits. It is most likely to occur among elderly people as absorption through the gut declines with age; the autoimmune disease pernicious anemia is another common cause. It can also cause symptoms of mania and psychosis. In rare extreme cases, paralysis can result.

[edit] B vitamin toxicity
Although most B vitamins are eliminated regularly in the urine, taking large doses of certain B vitamins may produce harmful effects.
Vitamin
Name
Tolerable Upper Intake Level
Harmful effects

Vitamin B1
thiamine
None
No known toxicity from oral intake. There are some reports of anaphylaxis caused by high dose thiamin injections into the vein or muscle. However, the doses were greater than the quantity humans can physically absorb from oral intake.[5]

Vitamin B2
riboflavin
None
No known toxicity

Vitamin B3
niacin
35 mg/day from supplements, drugs or fortified food
Flushing (redness of the skin, often accompanied by itching or a mild burning sensation). Intake of 3000 mg/day of nicotinamide and 1500 mg/day of nicotinic acid are associated with nausea, vomiting, and signs and symptoms of liver toxicity.[6]

Vitamin B5
pantothenic acid
None
No known toxicity

Vitamin B6
pyridoxine
100 mg/day from supplements, drugs or fortified food
sensory neuropathy and dermatological lesions[7]

Vitamin B7
biotin
None
No known toxicity

Vitamin B9
folic acid
1 mg/day
Masks B12 deficiency, which can lead to permanent neurological damage[8]

Vitamin B12
cyanocobalamin
None
No known toxicity

Supplement Facts
Serving Size 1 Capsule

Vitamin B 100 Amount Per Serving
% Daily Value
Thiamine (from thiamine HCI)(Vitamin B-1)
100 mg
6670%

Riboflavin (Vitamin B-2)
100 mg
5880%

Niacin (as niacinamide)
100 mg
500%

Vitamin B-6 (from pyridoxine HCI)
100 mg
5000%

Vitamin B-12 (as cyanocobalamin)
100 mcg
1670%

Biotin
100 mcg
35%

Folic Acid
400 mcg
100%

Pantothenic Acid (as Calcium Pantothenate)
100 mg
1000%

Choline Bitartrate
100 mg
†
Inositol
100 mg
†PABA
10 mg

Another common capsules are Vitamin B 50 which is same of the above but with the 100 mg of the components above are 50 mg's.