wrongdoctors

Vitamin B, is actually a whole family of closely related, yet distinctly different vitamins. The vitamin B complex, as it is called, consists of vitamin B1 (aka Thiamin), B2 (aka Riboflavin), B3 (aka Niacin), B5 (aka Pantothenic Acid), B6 and B12.

The benefits include prevention of anemia, diabetes and heart disease, and help the preservation of the skin, nervous system and mental clarity. It is also a potent digestive system aid and immunity booster, which accelerates wound healing and may even have cancer-fighting properties thanks to the anti-free radical effects of vitamin B2.

On the flip side, a vitamin B complex deficit may bring about ailments like the nervous system disorder Berberi, cracked lips and other mouth problems, sensitivity to sunlight, acne, anemia, bloating, skin problems, fatigue, diarrhea, depression and neural damage. It should also be noted that it is virtually impossible to overdose on vitamin B to the point of seeing any kind of ill effects thereof, making it all the more of a no-brainer to play it safe when it comes to your vitamin B intake.

Some members of the vitamin B family are especially common as vitamin fortification in everyday foods. Vitamin B12 in particular, since it appears as an additive in everything from granola bars and TV-dinners to practically every single product in the cereal aisle. Others require a little more digging, but here are some sure bets in terms of vitamin B content:

• Liver
• Beer
• Tuna
• Oats
• Turkey
• Brazil nuts
• Bananas
• Potatoes
• Avocados
• Legumes
• Kefir

Vitamin content varies quite a bit between brands, cooking method, food quality etc. so be attentive to the declared vitamin content when scrutinizing your options in the store. The RDA, Recommended Daily Allowance, of the vitamin B complex is:

• Vitamin B1(aka Thiamin) -- 1.5 mg
• Vitamin B2 (aka Riboflavin) -- 1.8 mg
• Vitamin B3 (aka Niacin) -- 20 mg
• Vitamin B5 (aka Pantothenic Acid) -- 4 to 7 mg
• Vitamin B6 -- 2 mg
• Vitamin B12 -- 2 mcg

Vitamin B complex supplements are another option.

If you find it difficult to get enough of the good stuff just from vitamin B rich foods, bear in mind there are many brands of good but cheap vitamin B complex supplements readily available at your local health food store, gym or grocery pharmacy department. Again, it is practically impossible to overdose on vitamin B to the point of experiencing any negative effects.

However, don't forget to be an informed customer if you decide to go the supplementation route. Unlike pharmaceuticals, there's virtually no oversight of the supplement industry. Only buy trusted brands that have been around for a while and can show a track record of providing quality goods; a quick Google search can keep you from wasting hard-earned dollars on a fly-by-night operator that is a useless scam at best and downright harmful (polluted or impure ingredients) at worst. Good luck!