B-Complex Vitamins: Why You Must Have Them

Better Nutrition, June, 2000 by Burt Berkson

Although many people consume foods fortified with vitamin B, the typical American diet that is high in processed, cooked and microwavable food provides only a fraction of the B-vitamins we need for good health. Because these vitamins are vital to a vigorous long life, not getting them can lead to serious problems. B vitamins are easily flushed out of the body, and people on weight-loss diets, alcoholics or those who take antibiotics or seizure drugs are even more inclined to have vitamin B deficiency.

While it is safe for many people to take three times or more of the RDA (Recommended Daily Allowance) for B-vitamins, each of us has unique requirements based on our own individual physiology and lifestyle. Consequently, it is important to check with a knowledgeable health professional before beginning a vitamin regimen in order to determine your proper dosage. Because deficiencies usually include more than one B-vitamin, and because the B-vitamins work best as a team, we should take a B-complex supplement along with any single B-vitamin in order to achieve their synergistic effects.

B1-Thiamin: Thiamin is naturally found in whole grains, egg yolks, fresh legumes and meat. It is necessary for adrenal gland function, proper immune performance and the synthesis of neurotransmitters. Additionally, it plays a role in the metabolism of food and alcohol. Although 25 mg is usually sufficient, increasing your daily thiamin intake to 50-100 mg may increase your energy and improve your mood.

Symptoms of thiamin deficiency include poor memory, fatigue, muscle weakness and blindness. Over time, thiamin deficiency can lead to heart disease, brain damage or even death.

The RDA for thiamin is very low and does not consider increased thiamin requirements that result from an unhealthy lifestyle, old age or disease. Older folks typically have lower thiamin levels and should be aware of symptoms. Because thiamin, in combination with alpha lipoic acid (ALA), encourages the nerves of the skin and the blood vessels to regenerate, people with diabetic neuropathies often feel relief from pain when they increase their thiamin intake along with ALA.

B2-Ribofiavin: Riboflavin is found in organ meats and whole grains. It is required for energy production and oxygen utilization. The symptoms of low riboflavin include fatigue, blindness, anemia and crusting around the mouth.

Doctors sometimes prescribe riboflavin to prevent migraine headaches and to alleviate arthritis pain. Recent research suggests that riboflavin may also play a role in the prevention of cancer, and that most people require 25 mg of riboflavin daily.

B3-Niacin: Like B1 and B2, niacin is necessary for the body's production of energy. It is also useful in treating high cholesterol, schizophrenia, neurological disease and Raynaud's syndrome (a blood vessel disorder). It is found in fresh organ meats and whole grains and is available in two supplemental forms, niacin and niacinamide.

The RDA for niacin is 14-16 mg, however 200 mg or more, in three daily doses, is commonly prescribed as a cholesterol-lowering agent. Although 25 mg is usually sufficient, if you plan to take high doses of niacin, you should use "flush free" niacin. Besides lowering LDL (low-density lipoprotein or "bad") cholesterol, niacin, in combination with vitamin C, can reduce the body's production of lipoprotein (a), a risk factor for heart disease. A physician should monitor anyone taking high doses of niacin.

Pellagra is the name given to the medical condition that results from a lack of niacin and symptoms include weakness, sore mouth and irritability.

B5-Pantothenic Acid: Pantothenic acid is obligatory for energy production. It is also required for proper immune function and adrenal stress hormone production. It is sometimes referred to as the "anti-stress" vitamin.

While most whole foods contain some pantothenic acid, people who are under a lot of stress, or who experience stress-related chronic fatigue, shingles or genital and oral herpes may benefit from taking pantothenic acid (under a physician's supervision.)

Also, during cold weather, cells increase their consumption of pantothenic acid, which can make your body more susceptible to a cold or the flu.

The best dietary sources of this vitamin are meats, chicken and fish, whole grains, eggs, broccoli and cauliflower.

B6-Pyridoxine and Folic Acid: Pyridoxine and folic acid work together to regulate homocysteine levels. Homocysteine is a byproduct of protein breakdown that damages arteries and makes them vulnerable to cholesterol deposits. Individually, pyridoxine is necessary for the manufacture of proteins, and folic acid is necessary for repairing DNA.

There is evidence that pyridoxine can prevent migraines and reduce the symptoms of carpal tunnel syndrome. Because both folic acid and pyridoxine are important for proper immune function, people with HIV infection or cancer may benefit from daily supplementation.

Symptoms of pyridoxine and folic acid deficiencies include: fatigue, susceptibility to infection, sore mouth, seizures and "pins-and-needle" feelings. Most people need 10-25 mg daily of pyridoxine and can get this amount from B-complex supplements.