Vitamin B Complex (sometimes called “the B vitamins”) embraces a large number of water soluble herbal vitamins. Those are, first of all, vitamin B1 (thiamine), vitamin B2 (riboflavine), vitamin B3 (niacin), vitamin B 5 (pantothenic acid), vitamin B6 (pyridoxamine), vitamin B7 (biotin or vitamin I), vitamin B9 (folic acid), and vitamin B12 (cyanocobalamin). Also, it is possible to mention other vitamins B complex members, like vitamin B4 (adenine), vitamin B8 (ergadenylic acid), vitamin B10 (pteroylmonoglutamic acid), vitamin B11 (vitamin S), vitamin B13 (orotic acid), vitamin B15 (pangamic acid), vitamin B17 (Amygdalin), vitamin B22, vitamin B-H (inositol), vitamin B-X (aminobenzoic acid) and so on.
In the beginning of the 20th century it was the peak time for numerous studies and researches dedicated to discovering the properties and benefits of vitamin B complex, and such famous scientists like Casimir Funk and others were involved in scientific researches. It turned out that these vitamins are absolutely essential for normal development of our body organs and systems, as well as for proper functioning of all chemical processes in our body. Certainly, every specific vitamin of vitamin b complex has its own specific function: for example, vitamin B1 helps our body to produce energy, vitamin B9 assists in DNA maintaining, and vitamin B12 helps to support the function of our nervous system and produce red blood cells.
Therefore, benefits of vitamin B complex are really numerous and it is hardly possible to mention them all in the framework of one small blogpost. The food sources of the main vitamins of vitamin B complex include the following: whole grains, cereal and leafy greens for B1, dairy products and liver for B2, beans, whole grains and meat for B3, fish, liver, bananas and dried beans for B6, mushrooms, egg yolks and peanuts for B7, leafy greens, nuts and bread for B9, eggs, poultry, and dairy products for B12.
Our needs for vitamin B complex members vary: minimal dose we need is 3 mcg (for vitamin B 12) and maximum dose we need is 18 mg for B3 vitamin. Therefore, most B-complex vitamin supplements are adjusted for our daily needs. Unfortunately, vitamin B complex members can not be stored in our body for long period of time (maximum 14 days), that is why it is very important to add to your daily diet most food sources of vitamin b complex mentioned above. However, beware of taking vitamin B complex in high doses as it can cause problems like blurred vision, upset stomach, stomach ulcers, nausea, vomiting and so on. In rare cases vitamin B complex overdose can lead to liver and heart problems.Author Info: Hi! My name is Carla and I am a 5th year medical student at HYMS. I am interested in alternative medicine and I have done months researching the topic of herbal medicine. Besides, I like interviewing people and learning more about their experiences with one or another type of herbal treatments. I am willing to contribute to this site with my knowledge, and I would be happy to help you out to the best of my ability with any specific questions or problems related to alternative medicine.