There are several related vitamins called ‘Vitamin B complex’ that support your brain and nerves and work together with your body’s enzyme systems to convert the food you eat into energy. Vitamin B complex includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12), folic acid and biotin. Choline and inositol are often included in the B group but, strictly speaking, they are not vitamins because they can be made in sufficient amounts in your body.
Thiamine, riboflavin, niacin, vitamin B5 and vitamin B6 work as co-factors for enzymes that convert glucose into energy. Vitamin B12 and folic acid help make red blood cells that carry oxygen to the cells, essential for energy production. Biotin helps maintain blood glucose levels.
The ability to use glucose for energy is particularly important for your muscles, brain and nerves. Without sufficient B vitamins you can become tired, irritable, anxious and fearful. You may become extra sensitive, argumentative and moody and find it hard to get on with people. Your memory and concentration suffer and, overall, you lose your enthusiasm and drive. Tired, sore, weak muscles and nerve disturbances, such as pins and needles, numbness, burning or tingling feelings, can result.
B vitamins are water-soluble, which means that they are not stored in your body and are easily lost in urine. They can also be removed or destroyed during food processing, storage and cooking. If you take more B vitamins than your body needs, they are simply excreted. However, as they work together, too much or too little of one B vitamin can interfere with the activity of the others. A balanced supplement that includes all the B vitamins is a great way to ensure that you do not run low in these essential energy and nerve nutrients.
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