B Complex Vitamins (Part I)
October 10, 2020
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B Complex Vitamins (Part II)

Vitamin B complex is a group of vitamins that work synergistically to help maintain the health of the nerves, skin, hair, eyes liver and the mouth. They help to keep the muscles in the gastrointestinal wall toned. It also keeps the proper function of the brain.

B complex helps enzymes to react chemically with other substances and is involved in energy production. These vitamins may be useful in alleviating depression and anxiety.

Vitamin B is very important for the aged because its absorption deteriorates as we age. Because the B vitamins work together, a deficiency in one often indicates a deficiency in the other. These vitamins, though they work as a team, they have been discussed individually, with the first part in the earlier post.


  1. Vitamin B 6 (Pyridoxine)

Pyridoxine is required by the nervous system and for normal brain functioning. It plays a role in cancer immunity and aids in the prevention of arteriosclerosis.

Vitamin B6 is a mild diuretic. It also reduces the symptoms of premenstrual syndrome.

Deficiency may cause

  • Anaemia
  • Convulsions
  • Headaches
  • Nausea
  • Flaky Skin

Best Natural Sources

  • Spinach
  • Eggs
  • Meat
  • Sunflower seeds
  • Broccoli


  1. Vitamin B 9 (Folic Acid)

Folic Acid is considered ‘brain food’. It is needed for energy production and the formation of red blood cells. It strengthens immunity by aiding proper formation and proper functioning of white blood cells.

Folic Acid regulates embryonic and foetal nerve cell formation. It prevents spina bifida, depression and anxiety. Folic Acid also helps in the treatment of uterine dysplasia

Sources of Vitamin B9

  • Asparagus
  • Barley
  • Beef
  • Brown Rice
  • Mushrooms
  • Root Vegetables



  1. Vitamin B12

Vitamin B12 is needed to prevent anaemia. It aids Folic Acid in regulating the formation of red blood cells and helps in the utilization of iron.

It prevents nerve damage, maintains fertility and promotes normal growth and development. This is by maintaining the fatty sheaths that cover and maintain the nerve endings.


  • Meat
  • Eggs
  • Liver
  • Kidney
  • Seafood
  • Milk and milk products


Vitamin B12 deficiency symptoms

  • Abnormal gait
  • Bone loss
  • Chronic fatigue
  • Constipation
  • Hallucinations
  • Headaches
  • Irritability
  • Laboured breathing
  • Memory Loss

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