From: hounddog23x@gmail.com   
      
   The Importance of B Vitamins   
      
      
   Vitamins are essential for the normal growth and development of humans. For   
   the most part, vitamins are obtained from food, but a few are obtained by   
   other means. For example, microorganisms in the intestine - commonly known as   
   "gut flora" - produce    
   vitamin K and biotin, while one form of vitamin D is synthesized in the skin   
   with the help of natural ultraviolet in sunlight. Humans can produce some   
   vitamins from precursors they consume. Examples include vitamin A, produced   
   from beta carotene, and    
   niacin, from the amino acid tryptophan. Throughout life, vitamins are   
   essential for healthy maintenance of the cells, tissues, and organs, and also   
   enable us to efficiently use chemical energy provided by food as well as help   
   process the proteins,    
   carbohydrates, and fats required for respiration.   
      
   Deficiencies of vitamins are classified as either primary or secondary. A   
   primary deficiency occurs when we do not get enough of the vitamin in our   
   food. A secondary deficiency may be due to an underlying disorder that   
   prevents or limits the absorption    
   or use of the vitamin, due to a 'lifestyle factor', such as smoking, excessive   
   alcohol consumption, or the use of medications that interfere with the   
   absorption or use of the vitamin. People who eat a varied diet are unlikely to   
   develop a severe primary    
   vitamin deficiency. In contrast, restrictive diets have the potential to cause   
   prolonged vitamin deficits, which may result in often painful and potentially   
   deadly diseases.   
      
   Vitamin B1 (thiamin):   
   Why it's important: Most cells in the body depend on sugar as an energy   
   source. When oxygen is used to help convert sugar into usable energy, the   
   process of energy generation is called aerobic energy production. This process   
   cannot take place without    
   adequate supplies of vitamin B1. Vitamin B1 also plays a key role in support   
   of the nervous system where it permits healthy development of the fat-like   
   coverings which surround most nerves. A second type of connection between   
   vitamin B1 and the nervous    
   system involves its role in the production of the messaging molecule   
   acetylcholine. This molecule is used by the nervous system to relay messages   
   between the nerves and muscles. Acetylcholine cannot be produced without   
   adequate supplies of vitamin B1.    
   Because acetylcholine is used by the nervous system to ensure proper muscle   
   tone in the heart, deficiency of B1 can also result in compromised heart   
   function. (Vitamin B1 is most famous for its role in the nutritional   
   deficiency disease beriberi.) Note:    
   The leading risk factor for vitamin B1 deficiency in the US is alcoholism.   
   Heavy users of coffee and tea may also have increased risk of B1 deficiency,   
   since these beverages act as diuretics and remove both water and water-soluble   
   vitamins (like B1) from    
   the body. Our need for B1 is also increased by chronic stress, chronic   
   diarrhea, chronic fever, and smoking. Individuals with these health problems   
   may need 5-10 times the ordinary amount of vitamin B1. Medications such as   
   diuretics, birth control pills,    
   antibiotics, and sulfa drugs have all been shown to decrease the availability   
   of vitamin B1 in the body.   
   Vitamin B2 (riboflavin):   
   Why it's important: B2, or riboflavin, acts as a coenzyme to help metabolize   
   carbohydrates, fats and proteins in order to provide the body with energy. It   
   doesn't act alone, however, it works in concert with its B-complex relatives,   
   particularly B6. B2    
   has a connection to glutathione, one of the enzymes that rids the body of free   
   radicals. It helps in the regeneration of this beneficial compound. B2 helps   
   to decrease migraines, helps prevent cataracts, and even alleviate sickle-cell   
   disease. Older    
   women who exercise have higher B2 needs than their sedentary counterparts.   
   Note: Large doses of B2 are not toxic.   
   Vitamin B3 (niacin):   
   Why it's important: B3, or niacin, also works to metabolize food and provide   
   energy for the body. Adequate amounts prevent a disease called pellagra, which   
   is characterized by red, rough skin, weakness, loss of appetite, and digestive   
   disturbances. If    
   left untreated, pellagra can be fatal. B3 is very effective at correcting high   
   cholesterol and preventing or reversing heart disease. It can be used to treat   
   insulin-dependent diabetes. It might also be effective in treating arthritis   
   and migraine    
   headaches. Note: Taking niacin supplements (beyond the amount in your daily   
   vitamin) in high doses can be dangerous and should only be taken under the   
   supervision of a health care professional.   
   Vitamin B5 (pantothenic acid):   
   Why it's important: B5, or pantothenic acid, like the other B vitamins, helps   
   the body extract energy from carbohydrates, fats, and proteins. It also helps   
   to metabolize fats and produce red blood cells and hormones from the adrenal   
   gland. B5 might be    
   useful in treating rheumatoid arthritis. It could also be used to lower blood   
   cholesterol and triglyceride levels. B5 is commonly found in "anti-stress"   
   formulas because it works with the adrenal gland to produce stress hormones.   
   Note: There are no known    
   toxicity problems with high doses of B5.   
   Vitamin B6 (pyridoxine):   
   Why it's important: B6, or pyridoxine, functions mainly by helping to   
   metabolize protein and amino acids. Because of its work with proteins, it   
   plays a role in the synthesis of protein substances such as muscles,   
   antibodies, and hormones. It also helps    
   out in the production of red blood cells, and neurotransmitters. This vitamin   
   gets together with more than 60 enzymes in the body, working to get many   
   functions accomplished. In addition to building substances in the body, B6 can   
   be effective against    
   diseases such as heart disease, mental depression, kidney stones, MSG   
   sensitivity, PMS, asthma, morning sickness and memory loss. B6 has been used   
   to treat more than 100 health conditions. While B6 is widespread in our daily   
   diet, many people are still    
   not getting enough. One survey showed that B6 intake was below 70% of the RDA   
   in half of the people surveyed. Many foods lose valuable vitamin content   
   during cooking, or when processed, and certain medications increase the need   
   for B6. Note: Supplemental    
   dosage of this vitamin should stay between 50--100 mg per day, divided in   
   several doses to prevent toxicity. Food sources of B6 present no toxicity   
   problems.   
   Vitamin B12 (cyanocobalamin):   
      
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