The A-list: B vitamins

Vitamins from the B family are good for the blood, eyes, central nervous system, mental function, energy, skin, nails and hair. Look for a good B vitamin complex. It should consist of:

• Thiamin
• Riboflavin
• Niacin
• B-6
• Folic Acid
• B-12
• Biotin
• Pantothenic Acid
• PABA

Thiamin
Thiamin is found in a wide variety of foods. Among the best sources are organ meats (especially liver), brewer's yeast, whole grains, nuts, peanuts and sunflower seeds. Other sources of thiamin include meat, egg yolks, poultry, fish, plums, prunes, raisins, broccoli, Brussels sprouts, and fortified flour. Foods may lose much of their thiamin content through cooking or exposure to ultraviolet light, nitrites, sulfites or live yeast. Thiamin is also destroyed by alcohol, enzymes found in raw seafood and tannins in coffee and tea.

Health applications:

• Energy metabolism
  
• Mental function

Riboflavin
Good sources of this vitamin are yogurt, cheese, eggs, meat, poultry, broccoli, avocados, currants, and nuts. Cereals and grains are often enriched with B-2. Milk is also a good source of riboflavin, however pasteurization often depletes about 10 percent of this nutrient. Also, riboflavin is broken down by sunlight; it is important to keep riboflavin-rich foods away from direct sun. Storing milk and foods in opaque containers can help prevent vitamin B-2 breakdown.

Health applications:

• Energy
  
• Metabolism
  
• Athletic performance

Niacin
Some good sources of vitamin B-3 are green vegetables, meat, poultry, fish, whole-grain, enriched bread and cereal. Eggs and milk don't have much B-3, but they contain tryptophan, an amino acid that the body can convert into nicotinic acid.

Health applications:

• Growth
  
• Healthy tissues
  
• Lipid metabolism
  
• Eye health
  
• Cardiovascular health

B-6
Vitamin B-6 is found in foods such as meats and organ meats, poultry, whole-grain cereals and bread, avocadoes, spinach, green beans, sunflower seeds and bananas.

Health applications:

• Homocysteine
  
• Nervous system
  
• Premenstrual syndrome

Folic acid

The best food sources of folic acid include green leafy vegetables like spinach and kale, whole grains, enriched grain products, legumes, asparagus, broccoli, cabbage and oranges.

Health applications:

• Cardiovascular health
  
• Prenatal nutrition
  
• Mental well-being

B-12
Cobalamin is found in foods such as beef, swiss and blue cheese, clams, eggs, liver and milk. It is not found in vegetables. Vegans, strict vegetarians who avoid dairy products, are at high risk of becoming cobalamin deficient.

Health applications:

• Homocysteine
  
• Mood
  
• Cardiovascular

Biotin
Good food sources of biotin include oatmeal, bananas, liver, sunflower seeds, soybeans, eggs, butter, nuts, split peas and mushrooms.

Health applications:

• Skin and nail health
  
• Glucose metabolism
  
• Hair

Pantothenic acid
While all foods contain at least some pantothenic acid, some of the richest sources include liver and other organ meats, milk, fish, poultry and whole grains.
Health applications:

• Fatigue
• Athletic performance
• Adrenal function

PABA
Found in liver, kidney, whole grains, and molasses.

Health applications:

• Gastrointestinal health
• Skin health

There a two types of Vitamin B; B-100 and B-50. Generally the B-100 is for men. I suggest one capsule in the morning. If you are stressed one more in the afternoon. B-50 is usually for women and the same procedure is recommended. Take B vitamins with Ester C for maximum benefit.

Go to the A-list supplements index.

Comments

[Tim]

I am a huge fan of B vitamins. They really help with focus, energy, and dealing with stress.