Vitamin B Function and Sources

Vitamin B are a group of water-soluble vitamins (his means that they are excreted in the urine and can be quickly depleted from the body) that play important roles in cell metabolism. The B vitamins were once thought to be a single vitamin, referred to as vitamin B (much as people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin.

Vitamin B act as coenzymes, compounds that unite with a protein component called an apoenzyme to form an active enzyme. The enzyme then acts as a catalyst in the chemical reactions that transfer energy from the basic food elements to the body. The B vitamins are a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. Most of the B vitamins have been recognized as coenzymes, and they all appear to be essential in facilitating the metabolic processes that are essential for life. These vitamins are essential for the breakdown of carbohydrates into glucose, which provides us energy, the breakdown of fats and proteins, which aids the normal functioning of the nervous system, muscle tone in the stomach and intestinal tract, and healthy skin, hair, and eyes. Since these vitamins affect such important elements of your body, a source that provides them all in a single daily supplement is recommended.

The Vitamin B may be necessary to:

• Support and increase the rate of metabolism
• Maintain healthy skin, hair and muscle tone
• Enhance immune and nervous system function
• Promote cell growth and division, including that of the red blood cells that help prevent anemia
• Reduce the risk of pancreatic cancer - one of the most lethal forms of cancer - when consumed in food, but not when ingested in vitamin tablet form.

Vitamin B is water-soluble, so it must be replenished every day through the diet or supplements. There are many foods rich in vitamin B. Some natural sources include bananas, potatoes, tempeh, lentils, other whole grains, chili peppers, green vegetables, eggs, dairy products, and meats including turkey, tuna, and liver.