vitamin B complex

Vitamin B1
Chemical Names- Thiamine
Deficiency- Beriberi
RDA- 1.5 mg
Optimal Intake- 5-15 mg
Good Sources- Brewer's yeast, peanuts, milk, rice
Discussion- Thiamine is relatively safe.
Vitamin B2
Chemical Names- Riboflavin
Deficiency- Lesions on mouth, lips, skin, etc.
RDA- 1.7 mg
Optimal Intake- 5-20 mg
Good Sources- Milk, cheese, leafy vegetables
Discussion- Riboflavin is a mild antioxidant. Its bright yellow color colors urine after it is
taken. Also known as Vitamin G
Vitamin B3
Chemical Names- Niacin, Niacinamide, Nicotinic Acid
Deficiency- Pellagra
RDA- 20 mg
Optimal Intake- 50-500 mg
Good Sources- Lean meat, whole wheat, brewer's yeast
Discussion- Niacin in higher doses results in a "flush" reaction, while Niacinamide is
flush-free. Niacinamide does not have anti-cholesterol properties though. Also known as
Vitamin PP for "pellagra-preventative
"Vitamin B4*
Chemical Names- Adenine
Deficiency- Muscular weakness (in rats and chicks)
Good Sources- Widespread in animal and plant tissues
Discussion- Adenine is a purine base of nucleic acids. Its status as a human vitamin is
doubtful.
Vitamin B5
Chemical Names- Pantothenic Acid, Panthenol, Pantethine, (Calcium) Pantothenate
Deficiency- Hypoglycemia, ulcers, skin disorders.
RDA- 10 mg
Optimal Intake- 15-500 mg
Good Sources- Meat, whole grains, leafy vegetables
Discussion- Studies with rats by Dr. Roger Williams showed that Pantothenic Acid may
be highly beneficial in fighting the effects of stress.
Vitamin B6
Chemical Names- Pyridoxine
Deficiency- Anemia, dermatitis, glossitis
RDA- 2 mg
Optimal Intake- 10-100 mg
Good Sources- Brewer's yeast, soy beans, wheat germ
Discussion- As a methylating agent, B6 has potential to reduce blood levels of
homocysteine, possibly reducing the risk of heart disease. Amounts in excess of 200 mg/
day might lead to toxicity, expressed in nerve problems.
Vitamin B7*
Deficiency- Digestive disorders in pigeons.
Good Sources- Rice polish
Discussion- Also known as Vitamin I. See also Biotin which some have called "Vitamin
B7."
Vitamin B8*
Chemical Names- 5'-Adenylic Acid, Ergadenylic Acid, Adenosine Monophosphate
Deficiency- Decreases RNA, ADP, and ATP synthesis, inhibits breakdown of food into
energy, reduces hormone function.
Good Sources- Yeast
Discussion- This nucleotide is still listed as a "Nutrient" by the Merck Index. Many
sources now claim this substance is indeed an essential vitamin.
Vitamin B9*
Chemical Names- Mixture of multiple B Vitamins
Discussion- See Folic Acid. Some later researchers used Vitamin B9 to classify Folic
AcidVitamin B10*
Chemical Names- Pteroylmonoglutamic acid mixed with other B vitamins
Deficiency- Depressed growth and feathering in chicks.
Discussion- Also known as Vitamin R and "Factor R."
Vitamin B11*
Chemical Names- Pteryl-hepta-glutamic acid (?)
Deficiency- Depressed growth and feathering in chicks
Discussion- Also called Vitamin S and "Factor S."
Vitamin B12
Chemical Names- Cobalamin, Cyanocobalamin, Methylcobalamin
Deficiency- Pernicious Anemia
RDA- 6 mcg
Optimal Intake- 100-1,000 mcg
Good Sources- Meat products, cheese
Discussion- B12 reduces homocysteine levels in the blood, thus it possibly has a role in
heart disease prevention. B12 needs "intrinsic factor" to be absorbed, and some stomachs
do not produce enough, hence the need for injections or sublingual absorption.