Do you know your ABC when it comes to Vitamins?



It's time for a pop quiz to see if you retained what really matters from your education:























Do you know your ABC when it comes to Vitamins? 
Which of the following are good sources of Vitamin B?































The answer is- None of the above! Thanks for playing and congratulations to the winners. (left-up: Vitamin C, left-down: Vitamin D, right-up: Vitamin K, right-down: Vitamin E)

 I suppose some of us need re-training? The truth is, there are 10 types of Vitamin B! COMPLEX! These are:
Vitamin B1 (Benfotiamine) 
Vitamin B2 (Riboflavin-5'-phosphate) 
Vitamin B3 (Niacinamide) 
Vitamin B4 (Choline bitartate) 
Vitamin B5 (D-calcium pantothenate) 
Vitamin B6 (Pyridoxine hydrochloride) 
Vitamin B7 (Biotin)  
Vitamin B8 (Inositol)
Vitamin B9 (Folic Acid) 
Vitamin B12 (Methylcobalamin) 

But don't you worry, most of people get enough of most of these through ordinary meals.
Here are some more details into each of these, 
but feel free to scroll down until you see a table for really important bits.




List of B Vitamins: 

Vitamin B1, Thiamine 
B1 helps the body make healthy new cells by acting as a cofactor in energy metabolism. It is often called an anti-stress vitamin because of its ability to protect the immune system, as well as to maintain membrane and nerve function. Thiamine is widely distributed in foods, mainly in meats, legumes, and enriched grains. It is easily destroyed by heat. Alkaline and alcoholic beverages interfere with its absorption. 

Vitamin B2, Riboflavin 
Riboflavin can be found mainly in dairy products, eggs, meat and legumes. It works as an antioxidant to prevent deterioration and early aging of cells. In addition, riboflavin utilizes Vitamin B6 and folate into active molecules. It is also important for the production of red blood cells, which is the body's main oxygen transporter. Riboflavin is easily destroyed by sunlight, and this is why milk is packaged in opaque containers; it keeps the Vitamin B2 from breaking down. Interestingly, when there is a lot of vitamin B2 in the diet, urine turns bright yellow. 

Vitamin B3, Niacin 
Like the other B complex vitamins, niacin is important for energy production. Two interchangeable forms of vitamin B3, NAD and NADP, are essential for conversion of dietary proteins, fats, and carbohydrates into usable energy. Another primary role of niacin is to boost the level of HDL, the good cholesterol. Large doses have been used to treat hypercholesterolemia, the condition in which too much bad cholesterol is present in blood. The higher a person's HDL, the less bad cholesterol in the blood. Fish, meats and enriched grains are good sources of vitamin B3. 

Vitamin B5, Pantothenic Acid
Pantothenic acid is responsible for the production of sex and stress-related hormones, including testosterone. Although vitamin B5 deficiency is rare, it can result in serious symptoms such as fatigue, stomach pains, and vomiting. The deficiency can cause severe burning and aching in the feet.

Vitamin B7, Biotin 
Because of its association with healthy hair, skin and nails, biotin is known as the beauty vitamin. It is therefore found in many cosmetic and health products for the skin and hair. However, it cannot be absorbed through hair or skin. It is widely available in certain foods with large amounts being found in beef, soybeans, and egg yolk. It is one of the vitamins that is synthesized by beneficial bacteria in the human digestive tract. Therefore, deficiency is quite rare under normal circumstances. However, abuse of alcohol, intestinal problems and pregnancy increase the risk of deficiency, and the consequence is usually more severe than with other vitamins. Also, biotin is especially important during pregnancy because it is vital for normal growth of the baby. What is Vitamin B Complex? Vitamin B Complex 11 

Vitamin B9, Folate/Folic acid 
Vitamin B9, also known as folate or folic acid, can be found in large amount in mushrooms and green vegetables. Vitamin B9 is crucial for proper brain function and plays an important role in mental and emotional health. It also assists in the production of DNA and RNA, the human genetic materials, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. A newborn with vitamin B9 deficiency may develop birth defects, such as spina bifida, which is a neural tube defect characterized by incomplete closure of the bony encasement of the spinal cord. In addition, vitamin B9 works closely with vitamin B6 and B12 to maintain the levels of red blood cells and homocysteine, which in high amounts is associated with heart disease. 

Vitamin B12, Cobalamin 
Vitamin B12 works with other vitamins to produce red blood cells and DNA, and induces healthy nerve transmission. Vitamin B12 works with vitamin B9 to produce red blood cells to create oxygen-carrying proteins and hemoglobin. Cobalamin can be found in meat and meat products, and relatively small amounts in dairy products. A strict vegan or vegetarian is at risk of developing Vitamin B12 deficiency, which can lead to anemia. A mild deficiency may cause no symptoms, but if untreated, it may progress into megaloblastic anemia, in which red blood cells are larger than normal producing weakness, pale skin, and nerve and mental problems. In addition,it is highly recommended that the elderly take Vitamin B12  supplements since their bodies are less able to absorb it.

Vitamin B6, Pyridoxine 
Vitamin B6 helps regulate levels of the amino acid homocysteine, which at a high level is a risk factor for heart disease. Pyridoxine plays a role in mood and sleep patterns, since it induces the production of serotonin, melatonin and norepinephrine, chemicals that transmit signals in the brain. Also, Vitamin B6 is involved in the formation of myelin, a protein layer that forms around nerve cells. Vitamin B6 also helps break down proteins. The more protein you eat, the more Vitamin B6 you need. Also Vitamin B6 is required for the production of red blood cells. Hemoglobin is a complicated protein in red blood cells. It delivers oxygen throughout the body. The production of the heme part of the hemoglobin requires the presence of Vitamin B6. 

Vitamin B4 & B8 
Vitamin B4 refers to distinct chemical compounds, none of which is currently considered a true vitamin. Adenine, carnitine and choline are designated in this vitamin group. Adenine is a component of DNA structure. Choline is the precursor for the neurotransmitter, acetylcholine, which is critical for nerve transmission. Carnitine is a component that affects bone mass and thyroid hormone action, although it is not an essential dietary nutrient for humans. Vitamin B8,inositol, is found in many plants and animals. It is mainly used to balance certain chemicals in the body to help with conditions such as depression, panic disorder and high cholesterol. 




OK, glasses back on please. 

Below is information from Harvard Medical School. What you need to watch out is your Vitamin B6 and B12 intake AND absorption.

http://www.health.harvard.edu/staying-healthy/listing_of_vitamins


Overall, Vitamin B group helps the body to:
1. metabolize carbohydrates, fats, and proteins
2  form red blood cells
3. induce normal growth, development and tissue formation
With Nutridom Vitamin B-Complex you get sufficient quantity of all ten Vitamin Bs for a day, just in one pill. Our formula uses the form of each B vitamin with the best clinical results.









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