Dr. Brian Clement from the Hippocrates Health Institute speaks about the dangers of synthetic vitamin B complex nutritional supplements

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Vitamin B is not just one vitamin, but eight related vitamins often referred to as B complex vitamins. The daily consumption requirements for B vitamins range from 3 to 18 mg, depending on the specific vitamin. B vitamins work on a cellular level and help promote healthy skin, hair, eyes, liver and nerves. Studies show that B vitamins may help prevent stroke and heart disease by reducing homocysteine in the blood. Use these tips to learn how to eat more vitamin B and improve your overall health.

Steps

1. Eat whole grain breads and cereals to increase vitamin B1. The B1 vitamin, commonly referred to as thiamin, helps your body break down carbohydrates. Wheat germ, brewer’s yeast and oysters also contain high levels of vitamin B1.
2. Consume milk, fortified cereals, whole grains, kidney beans, potatoes and fish for higher B2 levels. Vitamin B2, or riboflavin, works with your metabolism to convert food into energy. It also aids in the production of red blood cells. Mushrooms, broccoli, Brussels sprouts, asparagus and green leafy vegetables are rich in riboflavin.
3. Add foods high in vitamin B3, or niacin, to your diet. Fish, chicken, liver, potatoes, peanuts, beans, fortified cereals and whole grains are high in niacin. Vitamin B3 aids digestion, metabolizes food and produces the good kinds of cholesterol that your body needs.
4. Plan a well balanced diet to consume vitamin B5, or panothenic acid. Vitamin B5 is found in most foods. It is responsible for breaking down proteins, carbohydrates and fats. To increase panothenic acid in your diet, eat more eggs, chicken, potatoes, peas, avocados, oranges, mushrooms, tomatoes and oats.
5. Feast on soy products, brown rice, whole grains, oatmeal, strawberries, bananas and broccoli to get more vitamin B6 in your diet. Vitamin B6, or pyridoxine, is essential for nervous system functions. It also helps to metabolize sugar and proteins. For additional sources of B6, try leafy green vegetables, asparagus, watermelon, organ meats, fish, chicken, watermelon and wheat germ.
6. Increase vitamin B7 with foods like liver, fish, egg yolks and milk. Vitamin B7, or biotin, helps your body synthesize glycogen, amino acids and fats. It also is linked to tissue maintenance and skin care. Oats, nuts, soybeans, potatoes, spinach, broccoli and cauliflower are high in biotin.
7. Incorporate nuts, beans, green leafy vegetables, liver and citrus fruits into your diet to get more vitamin B9. Vitamin B9, also known as folic acid, is required for cell growth and maintenance. Folic acid is important for adults and children, but it’s essential for pregnant women and infants. Many foods are rich in folic acid, including beans, peas, broccoli, beets, asparagus, turnip greens, spinach, mushrooms, cantaloupe, wheat bread and fortified juices.
8. Dine on fish, meat, poultry, eggs and cheese to get more Vitamin B12. Often called cobalamin, vitamin B12 is vital to red blood cell production. Cobalamin is primarily found in foods from animals, so vegetarians may need to take vitamin supplements to get the recommended daily allowance of B12. Look for other foods rich in vitamin B12, such as fortified cereals, seafood, milk and yogurt.

Tips

• Processed foods, refined sugar, tea, coffee and alcohol can decrease vitamin B levels in your body. Avoid these products if you are trying to increase your vitamin B production.
• Most people get enough B vitamins through their diet. If you are not getting the appropriate levels of vitamin B in your diet, a doctor may recommend B complex vitamin supplements.

Warnings

• Consult a doctor before taking B complex vitamin supplements.

Related wikiHows

• How to Eat Wheat Germ
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B complex is a group of eight vitamin compounds that perform various functions that are critical for the body. Listed below are the names and functions of each of the B complex vitamins:

Vitamin B1 – Thiamin is a substance that is needed by the body for energy production and replenishment. This is the substance that gives instant energy to the people who have ingested it. IT also helps in relaxing the nerves, thereby reducing chances of stress related illnesses.

Vitamin B2 – Riboflavin is a co-reactor with vitamin A. It performs all the functions of vitamin A and also plays a specialized role of regulating and influencing the muscle and heart functions. Muscle relaxation and its subsequent sue is regulated by Riboflavin. These two vitamin B complex substances perform slightly dissimilar but interdependent functions.

Vitamin B3 – Niacin plays the role of maintaining the energy levels of the body and also helps in digestion. This vitamin of the B complex family regulated the function of digestion and depletion of it can cause acidity and gastric problems in the short term. Long term negligence can lead to ulcers.

Vitamin B5 – This vitamin of the B complex group helps in the growth, development and maintenance of the entire body. This vitamin co-acts with other substances to regulate growth of cells and tissues. It also plays a part in revitalizing cells, repair and recovery of damaged cells. It is otherwise called Pantothenic acid.

Vitamin B6 – It is also called Pyridoxine and it helps in maintenance of the nervous system and also helps in regulating the immune system. Ability to recover from infections and immunity against various types of diseases are the functions of the immune system and this vitamin aids that function.

Vitamin B7 – Biotin helps in the breakdown of proteins and carbohydrates into an absorbable form. It also helps in maintaining the hormonal balance in the body.

Vitamin B9 – This member of the B complex vitamins family is also called Folic acid and it aides in the maintenance of health of the DNA molecules which form the basis for each cell. IT also helps in the production of Red blood cells.

Vitamin B12 – Cobalamin plays an important part in the growth and development of the body. IT also acts as a co-reactor with all other vitamins and helps in maintaining nervous system, blood flow, production of blood cells and absorption of broken down proteins and carbohydrates.