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Vitamin B1 (thiamine) – helps the body convert carbohydrates into energy and aids in the metabolism of proteins and fats.
Vitamin B2 (riboflavin) needs several reactions in the energy cycle.
Vitamin B3 (niacin, including niacin and niacinamide) aids carbohydrate metabolism.
Vitamin B5 (Pantothenic Acid) – Promotes many metabolic reactions essential for animal growth and health.
Vitamin B6 (Pyridoxal, Pyridoxal, and Pyridoxamine) are coenzymes of different enzyme systems involved in protein, carbohydrate, and fat metabolism.
Vitamin B7 (biotin), also called vitamin H, plays a role in the metabolic process that leads to fat formation and carbon dioxide utilization.
Vitamin B9 (folic acid) and vitamin M are required for the synthesis of nucleic acids and the formation of red blood cells.
Vitamin B12 (various cobalamin; mostly cyanocobalamin in vitamin supplements) – is a complex crystalline compound that works in all cells, but especially the gastrointestinal tract, nervous system, and bone marrow in this way. It is known to contribute to the development of red blood cells in higher animals.
Food sources of vitamin B
Vitamin B1 (thiamine) -Thiamine is found in whole grains, bread, red meat, egg yolks, green leafy vegetables, beans, sweetcorn, brown rice, berries, and yeast.
Vitamin B2 (riboflavin) riboflavin is found in whole grain products, milk, meat, eggs, cheese, and peas.
Vitamin B3 (niacin, including niacin and niacinamide) niacin is found in protein-rich foods. The most common high-protein foods are meat, fish, brewer’s yeast, milk, eggs, beans, potatoes, and peanuts.
Vitamin B5 (pantothenic acid) -Pantothenic acid is found in meat, legumes, and whole grains.
Vitamin B6 (Pyridoxal, Pyridoxal, and Pyridoxamine) -Pyridoxol is found in many foods. Some of these foods are liver, meat, brown rice, fish, butter, wheat germ, whole grains, and soybeans.
Vitamin B7 (biotin), also known as vitamin H, liver, egg yolks, green vegetables, and whole grains.
Vitamin B9 (folic acid) and vitamin M folic acid are found in many foods, including yeast, liver, green vegetables, and whole grains.
Vitamin B12 (various cobalamin; mostly cyanocobalamin in vitamin supplements) – Vitamin B12 is found in liver, meat, egg yolks, poultry, and milk.
10 mg or more
Each B vitamin has additional safety and usage factors:
Vitamin B1- is easily destroyed by drinking, caffeine, stress, and smoking. Pregnant women can benefit from higher B1 levels. Large doses (5,000 to 10,000 mg) can cause headaches, irritability, rapid pulse, and weakness.
Vitamin B2 oral contraceptives, as well as regular exercise and alcohol consumption, reduce absorption or use.
Vegetarians and the elderly may benefit from slightly higher levels of B2. Riboflavin deficiency can cause skin disorders, anemia, photosensitive eyes, and inflammation of the soft tissues around the nose and mouth.
Vitamin B3-Niacin (Niacin) – People who exercise regularly, use oral contraceptives, or are under a lot of stress in life may need a slightly higher vitamin B3. Niacin deficiency can cause disease, pellagra. Vitamin B3 above 100 mg can cause flushing, tingling, itching, headache, nausea, diarrhea, and ulcers.
Vitamin B5 (pantothenic acid) – Older people and those using oral contraceptives, as well as those who smoke, drink alcohol, or drink caffeine, may need a slightly higher amount of vitamin B5. Symptoms of a deficiency may include depression and loss of appetite. People deficient in biotin can quickly look sleepy, weak, or tired. Hair loss can be caused by insufficient biotin. Besides, in some cases of severe biotin deficiency, eczema may develop. Eczema can occur anywhere on the body, but it mainly targets the face. Sometimes a lack can also cause mild swelling or inflammation of the tongue.
Vitamin B6 – Pregnant, nursing/breastfeeding women, women on birth control pills or hormone replacement therapy, and women on regular antibiotics may need slightly higher amounts of vitamin B6. It is also recommended to supplement
B6 for people who drink, smoke, and whose protein intake is above the recommended level. Pyridoxine deficiency is rare.
Pyridoxin deficiency, however, is common in alcoholics. Lack can cause skin disorders, nervous system destruction, confusion, poor coordination, and insomnia. Pyridoxal is also known as pyridoxal phosphate and pyridoxamine. More than 500 mg causes irreversible nerve damage. Nerve damage can cause gait disturbances, numbness, tingling, and bad touch.
Vitamin B7 (biotin) – Pregnant women and women on antibiotics for a long time may need to increase their vitamin B7 levels.
Vitamin B9 (folic acid) – Seniors and pregnant women, as well as people who drink alcohol or have risk factors for heart disease, may need higher levels. Folic acid deficiency can cause anemia, low growth, and oral irritation. Folic acid deficiency is common in alcoholics, the elderly, and people who are malnourished. Folate is also referred to as folic acid and pteroyl glutamate.
Vitamin B12-Strict vegetarians and vegetarians, as well as pregnant and/or breastfeeding women, as well as those who drink or smoke, may need to increase vitamin B12 levels. Vitamin B12 deficiency can cause oral irritation, brain damage, and a disease called pernicious anemia.
Welcome to turntobehealthy.com – a Blog that focuses on spreading the healthy way of living and save money in the in the process.
My name is Lucky Thomo and I’m currently employed full time and do Blogging part-time, wishing to go blogging full-time in the future. I'm more into health and fitness with this website. I do research on my spare time and also introduced a the way of living and eating into my family.
I just started recently with make money online website that will help i.e.: stay home moms, people that want to earn extra cash on the side etc.
In 2019 I stumbled upon a YouTube Video about ‘Blogging’. I was at first, because there are too much scams out there. I was give a free 7 (Seven) days no question's asked if I want to cancel.
I start a personal blog on the free seven days where I’ve went deeper in the Healthy and Fitness industry. After that free seven days I decided to go-on and paid to continue with the programs because I saw a value in the platform. I continued like that ever since. I’ve learned many things from the experience of the platform that I joined.
My blogs is growing steadily in popularity and authority. I started as a hobby but now I enjoy more than before. I am slowly building my blogging into an income source that will enabled me to dedicate more and more time to it and eventually become a full-time blogger.
To find out more about my story, you can read it in the tab "About Lucky" on my website. You can also visit my Turntobehealthy.com blog post to have a look on my work.