These nutrients are essential for healthy nervous system, mind, skin and digestive tract.

B group vitamins are the most complex, and it is 8 different vitamins and many other substances that form part of this complex, although not considered vitamins. They are extremely important for the health of the body, so that we will stop at every one of them, leaving aside the B12 that its significance in terms of mental health concerns deserve a separate article.

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When you have a deficiency of these vitamins, also will usually be others in the group. Stress, continuously taking antibiotics, birth control and drinking alcohol heavily vitamin B further. The B complex is part of the water soluble vitamins, so they are not toxic, since the body naturally removes excess.

Symptoms that indicate lack of vitamin B complex

¤ Fatigue, weakness and muscle aches.
¤ Nervousness.
¤ High cholesterol.
¤ Digestive problems such as ulcers, gastritis and dyspepsia.
¤ Hypertension.
¤ Insomnia.
¤ Chapped lips.
¤ Poor memory.
¤ Eczema.
¤ Premature graying.

Vitamin B1 or Thiamine

Thiamine was the first vitamin of this complex that was detected. Acts especially on the digestive and nervous system. You need more of this vitamin during pregnancy and breastfeeding, if you have liver or digestive problems, are consuming sugar or smoked. The yeast, Wheat germ and whole grains are rich in vitamin B1.

Vitamin B2 or Riboflavin

In 1879, researchers found a fluorescent substance in the serum of milk, which they call “flavin”. But even 53 years would pass until German scientists isolated this substance and the fall in the group of vitamin B. A few years later synthesize and get recognized as “riboflavin”. Brewer’s yeast, liver and milk are foods with plenty of vitamin B2.

Vitamin B3 or Niacin

This vitamin is very important for brain function, improve migraines and even beneficial in such serious illnesses as schizophrenia.Eating lots of antibiotics destroys the Niacin. It is found in brewer’s yeast, liver and wheat germ.

Vitamin B5 or pantothenic acid

A scientist named R.J. Williams substance isolated from yeast in 1933. He called pantothenic acid. Successfully synthesized in 1940. This vitamin is often called the “stress vitamin” because it gives the body more resistance to this.

Vitamin B6 or pyridoxine

In 1936, a Hungarian scientist discovered that yeast fed to the animals, heal the wounds with skin. In 1938 he isolated vitamin B6 and a year later synthesized. This vitamin is very important in preventing stroke, and kidney stones, and also as a treatment for premenstrual syndrome, carpal tunnel syndrome and mild depression. Liver, seafood, whole grains, bananas, nuts, dairy products and eggs are rich in pyridoxine.

Vitamin B8 or Biotin

Discovered in 1936 in Germany, and 7 years later the American researchers synthesized. It is also called vitamin H, and is required to convert glucose into energy. The weak nails, dry skin, muscle pain and depression are some of the symptoms indicating the lack thereof. It is found in the liver, mushrooms, whole grains, eggs, nuts, cauliflower, sardines and salmon.

Vitamin B9 or folic acid

In 1931, a doctor in Bombay Maternity discover that pregnant women who have contracted to provide improved anemia yeast. Subsequently located a group of vitamins which are called folacin. Ten years later, a group of Texas researchers discovered a substance similar in spinach, and baptized as folic acid. In 1945 he synthesized. In 1998, the United States begin to add folic acid to foods to prevent deficiencies in children and pregnant women.

We now know that lack of this vitamin in pregnant women increases the risk of birth defects, especially those that affect the nerves and brain, so it is recommended to take supplements before and during at least the first 3 months of pregnancy. Contraceptives, alcohol and binge drinking tea or coffee reduces the absorption of folic acid. Also, certain medications such as anticonvulsants, barbiturates, antibiotics, or intake of large amounts of aspirin.

The importance of the B complex

This group of vitamins is essential for maintaining the body’s health, vitality and mental balance. Many professionals natural medicine, Claim that large numbers of people treated only with drugs for their mental or physical problems, improve amazingly if this group of vitamins added to their treatment.