Maximize Your Health with B Complex Vitamins

By Daisy Peasblossom on July 7th, 2009 HealthMad.com

Once thought to be a single vitamin, the B complex is essential to your well-being.

The B Vitamin complex (or vital amines as they were once known is a group of vitamins commonly found in sources of protein. When you read nutrition articles about “complete proteins” or “complimentary proteins”, this is the group of vitamins the article is talking about.

Most of the B complex vitamins can be found in vegetable sources commonly eaten by everyone, such as bread, beans, and corn. However, B12 is not found in any of these sources. Furthermore, refining tends to destroy the B vitamins, so white flour, bleached meals, etc., may not have the nutrition resources one might expect to find in a particular food or group of foods.

Historically, where one or more B vitamin is missing from the diet, the consumers may be afflicted with deficiency diseases.

Beriberi is caused by a lack of Thiamine, Vitamin B1. Thiamine is found in most meats and in the brown, outer husks of cereal grains such as rice, wheat, and oats. Symptoms include weakness, pain in the limbs, unexplained swelling, irregular heartbeat, loss of memory, and even death in severe cases. It is one of the earliest known deficiency diseases, and was first studied in China in 1884 by Kanehiro Takaki.

Pellagra is caused by a lack of Niacin, or Vitamin B3. Pellagra was a disease common among slaves and the poor in the deep south part of the United States prior to the American Civil war. Corn meal, corn bread and other corn foods were staple foods in their diets. Corn is one of the few grains poor in Niacin, and what little there is, is not accessible to human digestion through normal cooking methods. The native people in Mexico and central America developed a long process of soaking and grinding which unlocked this important nutrient. This process was not available to the people in Southern United States in the mid-1800’s. Pellagra can lead to delusions, mental confusion, scaly skin sores, inflamed mucous membranes, diarrhea and death in severe cases.

Ariboflavinosis is caused by a lack of Riboflavin, or B2. Riboflavins are easier to obtain from common foods than Niacin or Thiamine. It may be found in most grains and cereals, meats, and green vegetables. It is sometimes used in treating neonatal jaundice. Symptoms of a deficiency include cracked lips, swelling of the tongue, dermatitis and anemia.


Pantothenic acid, Vitamin B5: little known till the mid-60’s, lack of this vitamin causes acne and numbness in extremities.

Pyridoxine, B6: Needed to help digest food. May be found in most cereals, meats, organ meats, and fish. Symptoms of deficiency include an upset stomach, headaches, sleepiness, and tingling numbness in hands and feet.

Biotin, B7: Not as well researched as the ones listed above, deficiencies do not commonly occur in adults. A lack of biotin may affect infant growth.

Folic Acid, B9: This vitamin is especially important for pregnant women since it is directly involved in creating new cells in the body. It is very important in the formation of the brain and spine of a fetus. Some studies suggest in may be instrumental in slowing or preventing mental problems connected with aging. It is found in beans, legumes of all kinds, nuts, and leafy green vegetables.

Cobalamin, B12: This is the vitamin that gives vegetarians problems, since it does not commonly occur in vegetable sources.
B12 is found primarily in meat or dairy products; deficiencies may not show up for about two years since the body stores B12. Vegetarians are not the only people at risk, however. As we age, our ability to absorb this vitamin through digestive processes diminishes. People with pernicious anemia, who take medications for ulcers or who have had surgery on their stomach or intestines may also be at risk. Deficiency may cause anemia, depression, dementia and disorders of the nervous system. B12 may be found in some soy products and in certain seaweeds; it is commonly found in eggs, milk and most meat products.

So there you have it. If you wish to think well, have healthy, blemish free skin-tone, energy to accomplish as needed, and to sleep well, pay attention to those B vitamins! It isn’t really all that hard–eat whole grains, dark green leafy vegetables, legumes, and dairy products. If you aren’t sure if your diet is answering your body’s needs, check in with your doctor. He or she can run some tests to determine if your digestion is correctly processing your food, and can recommend a supplement if needed.

To prepare this article I used a list from Wikipedia to make sure I didn’t leave out important vitamins, and checked the information using Medlineplus.gov. The information about pre-Civil war dietary deficiencies comes from a time when I was fascinated with the history of that time period.