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Vitamin B Complex

Vitamin B is not a single vitamin, but there are several B vitamins. This is therefore better referred to as Vitamin B Complex. This complex of B vitamins contains 10 specific nutrients. Below is a list of the B-number and the alternative or common name. In some cases the different name indicates slightly differing forms, but they either act in a similar way or are the same altogether.

B vitamins are water soluble, which means they are not stored by the body (unlike fat soluble A, D, E and K) and everyone needs a regular daily and consistent sufficient supply of these essential nutrients. Especially women whom are pregnant or lactating and everyone who is experiencing stress need higher levels of intake of B group vitamins. Drinking beer and other ethanol based alcoholic drinks (such as cheap wine) actually reduce the availability of B vitamins to the body.

Vitamins are essential nutrients required by the human body, but which the body cannot make itself and thus needs to be acquired through diet or food supplementation. The missing numbers in the B-complex sequence, are now known not to be vitamins. These substances are either synthesised by the human body or not essential to human nutrition. Some can even be toxic in high doses (like b17)!

The true list of B Vitamins is:

• Vitamin B1 – Thiamin
• Vitamin B2 – Riboflavin
• Vitamin B3 – Niacin (Niacinamide, Nicotinamide)
• Vitamin B5 – Pantothenic Acid (Calcium Pantothenate)
• Vitamin B6 – Pyridoxine (Pyridoxine Hydrochloride)
• Vitamin B7 – Biotin
• Vitamin B9 – Folic Acid
• Vitamin B12 – Cobalamin (Cyanocobalamin)
• Vitamin Bp – Choline

GNLD scientists consider it critical to include

• Vitamin B8 – Inositol*

Many of the B-vitamins are often found together in the same foods and act as coenzymes for the uptake of other nutrients. When supplementing B vitamins, be sure to consume a complex supplement, as high doses of stand-alone vitamin B3 (Niacin), B6 (Pyridoxine) or B9 (Folic Acid) can cause serious problems. These are relatively easily rectified with the consumption of vitamin B group rich foods and B-Complex supplements. B vitamins are critical nutrients.

Whereas Choline may not strictly be a vitamin according one of our sources, it is an essential nutrient which is often included with the B-complex vitamins. We include it here in our list, because both the GNLD SAB scientists and The Australian National Health and Medical Research Council also determine this as a vitamin. Only an extremely small portion of the population consumes the recommended levels of Choline in their daily diet and Choline low diets can cause infertility, growth impairment, bone abnormalities and hypertension. Choline deficiency also initiates and promotes cancer activities in the body.

*GNLD includes Inositol in their Vitamin B Complex supplement because it is a critical element for the body. Our body can create this itself from glucose (meaning it is strictly speaking not a ‘vitamin’), but the body can only synthesise a small amount. Furthermore, this nutrient does occur naturally in fruits, grains and beans and therefore forms a natural part of supplementation for B complex vitamins. Supplementing this is thus extremely helpful for the body and a logical Vitamin B complex component.

A closer look

Let’s have a closer look at these ten B complex vitamins. In the next section we will have a look at each and highlight what their function is in human nutrition. We will also review the effects of deficiency and the recommended daily intake (Australia) and look at the potential for taking too much.

Vitamin B1 – Thiamin

Thiamin is a coenzyme required for the metabolism of sugar and amino-acids. It also assists in supplying energy to tissues, is needed to breaking down and using the energy and nutrients in carbohydrates, proteins and fats. Vitamin B1 is also essential for healthy nerve function.

In accordance with the recommended daily intake, adults should consume at least 1.2mg each day (the RDI* is slightly more for lactating and pregnant women). If we do not consume sufficient amounts of vitamin B1 (Thiamin) in our diet, we can develop Beriberi. This disease will result in heart failure and death if left untreated, which is preambled with emotional instability, weakness and pain, swelling of tissue and weight loss. This weight loss part is not the good kind of weight loss though!
Humans cannot consume too much vitamin B1 (Thiamin) from food or food supplements and there are no upper limits established.

Great food sources of Thiamin are beans, legumes, yeast, whole grains, nuts, potatoes and pork meat. Thiamin is now often added to breakfast cereals also. Vitamin B1 is a component in GNLD’s Vitamin B-Complex (Threshold Control**) wholefood nutritional supplement.

* The RDI (Recommended Daily Intake) represents the level of intake at or above which there is a low probability of inadequacy. In other words, these are absolute minimum values to prevent problems associated with nutritional deficiencies for this particular nutrient.

** Threshold Control refers to GNLD’s name for products which utilise a sustained release technology in order to maximise the availability of the supplement over a longer period of time in order to minimise waste and maximise uptake.

Vitamin B2 – Riboflavin

Riboflavin is a constituent of specific coenzymes (FAD and FMN). It is required for activating Vitamin B6 and very important in tissue respiration. It is also necessary for obtaining energy from food and in the production of red blood cells. Vitamin B2 (Riboflavin) reduces cardiovascular risk.

The minimum recommended daily intake is 1.1mg for women and 1.3mg for men (higher for lactating and pregnant women). A deficiency in Riboflavin causes ariboflavinosis, which has symptoms of cracked lips, extreme sensitivity to sunlight, sore throat, inflammation of tongue, edema and syphilitic symptoms of the genitalia.

Scientific studies have identified no adverse events in association with riboflavin consumption as food or supplements, which means there is no established maximum intake.

Key sources of Vitamin B2 (Riboflavin) are dairy, liver and eggs. It is often added to fortified cereals and breads. Vitamin B2 can also be gained from taking GNLD’s Vitamin B-Complex (Threshold Control) wholefood nutritional supplement.

Vitamin B3 – Niacin (Niacinamide, Nicotinamide)

Niacin is important for metabolising carbohydrates, proteins and fats and to obtain energy from these sources. Niacin is also required for maintaining healthy skin cells and nerves. Other critical functions being performed by Vitamin B3 (Niacin) are its involvement in DNA repair and the release of calcium from storage in the body. The body can, quite inefficiently as an alternative to consuming Vitamin B3, synthesise circa 1/60th of Tryptophan into Niacin.

The recommended adult intake (minimum) per day to prevent deficiency is 16mg, with an increased requirement for pregnant or lactating women up to 18mg. A deficiency in Vitamin B3 causes pellagra, a serious problem, which symptoms include aggression, dermatitis, insomnia, mental confusion and diarrhoea. If left untreated, it can advance to dementia and death.

There is no apparent upper limit associated with oral intake of Niacin from food sources. There is however a recommendation to limit intake to 35mg per day for Nicotinic Acid (but 900mg for Niacin as Nicotinamide) from fortification from supplements, drugs or fortified food. This difference is due to nicotinic acid being a vasodilator, causing flushing at high doses. Symptoms include redness of skin, itching, tingling and mild burning sensations. It may also be accompanied by headaches.

Nevertheless, studies and medical practise suggests long term use of high doses of nicotinamide, especial in a sustained release form, can be beneficial to combat high cholesterol and arterial plaque and are well tolerated. There may also be possible benefits for people at risk of, or developing, diabetes.

Good sources of Vitamin B3 (Niacin) are meat, beans, wholegrains, eggs and cow milk. Nicotinamide is also part of GNLD’s Vitamin B Complex (Threshold Control) wholefood supplement.

Vitamin B5 – Pantothenic Acid (Calcium Pantothenate)

Pantothenic Acid is a part of coenzyme-A and phosphopantetheine and required for fatty acid metabolism.

The estimated minimum intake is 6mg per day. It seems that a deficiency of this B vitamin is only seen in humans having consumed purely synthetic diets. It has been implicated in ‘Burning Feet’ syndrome, which has symptoms of irritability, restlessness, fatigue, apathy, malaise, sleep disturbance, nausea, cramping, hypoglycaemia and an increased insulin sensitivity. Taking inadequate volume of Vitamin B5 may cause acne and ‘pins and needles’, however this is very unusual.

An upper limit cannot be established and there is no documented toxicity associated with high levels of Vitamin B5.

Pantothenic Acid is found in small quantities in most foods, but mostly in broccoli, avocado, meat, potatoes, wholegrain, oats, tomatoes and egg yolk. Off course the GNLD Vitamin B Complex (Threshold Control) wholefood supplement incorporates this B vitamin also.

Vitamin B6 – Pyridoxine (Pyridoxine Hydrochloride)

Pyridoxine (B6) is required for protein processes of metabolising and rebuilding blocks of protein in the body. Just as the other B Vitamins, it is a coenzyme for the metabolism of Amino Acids. The estimated required intake for this nutrient is circa 1.3mg per day, increasing to 1.7 for over those over 50 years of age and up to 2mg for pregnant and lactating women. A deficiency of vitamin B6 is very rare, but can cause anaemia, depression, dermatitis, high blood pressure, water retention, convulsions and confusion.

An upper tolerable intake level of 50mg is recommended, although it seems that only an intake of more than 1000 mg per day is associated with problems with other reports unconfirmed. It seems also that it takes years for problems to develop as a result of consistently higher intake above the recommended levels and problems resolving itself within several months of adjusting the intake.

Vitamin B6 (Pyridoxine) occurs naturally in brussel sprouts, peas (green and split), beans and fruit. It is also found in meat (organ and muscle tissue) and fortified cereals. GNLD Vitamin B-Complex provides 15mg per tablet.

Vitamin B7 – Biotin

Biotin is used by the body for the metabolism of fats and proteins.

The average intake for adults is 25mcg per day for women and 30mcg for men, with a small increase for pregnant and lactating women.  Biotin does not have a known level of toxicity and therefore there is no recommended upper limit. It seems some minor deficiency problems (dermatitis, conjunctivitis and similar) only occur in those people who consume raw egg white over long periods of time, as this prevent biotin absorbtion. It may lead to impaired growth and neurological disorders in infants.

Biotin is available from meats, cereals and plant foods. Liver has a relatively high source of Biotin (circa 100mcg per 100g), which is around 100 times the amount found in other foods. GNLD B-Complex (Threshold Control) natural wholefood supplement is a very good source of Biotin.

Vitamin B9 – Folic Acid

Folic Acid is required for the metabolism of proteins (Amino Acids) just like other B Vitamins. However, it is also critical for tissue growth and cell function, maintaining good heart health and preventing neural defects in newborns.

Although Folate and Folic Acid are often thought of as the same thing, they are not. What the body requires is Folic Acid. The bioavailability of Folate (for the body to convert into Folic Acid) is about half, which means one needs to consume 1mg of folate to end up with 0.5mg of active folic acid. The recommended daily intake for Australia and New Zealand is 400mcg for Folate equivalents (this equates to 200mcg of Folic Acid) with an increase of 25% for lactating and 50% for pregnant women.

Deficiency in pregnant women may lead to birth defects to newborns. Supplementation is therefore often highly recommended during pregnancy.

Although there is no known toxicity for Folic Acid intake levels, it can mask a B12 deficiency. The upper recommended limit is 1,000mcg of Folic Acid.

Good sources are cereals, vegetables and fruit. In particular broccoli, legumes and oranges. GNLD’s Vitamin B Complex provides almost 100% of the RDI for adults and GNLD Formula IV 50% and GNLD Formula IV Plus contains 100% of the RDI for Folic Acid.

Vitamin B12 – Cobalamin (Cyanocobalamin)

Vitamin B12 is required for normal blood function and nerve function. Vitamin B12 is required for the metabolism of fatty acids in myelin and, in conjunction with folic acid, for DNA synthesis. Vitamin B12 can be stored in the liver for a long time. Although absorbtion is quite difficult in comparison with other vitamins, vitamin B12 absorption increases when the intake increases. The Cobalamin is released by the action of acid and pepsin that digest the binding protein in a healthy stomach.

Vitamin B12 deficiency can produce neurological, blood or gut symptoms. The haematological (blood related) effects are very hard to distinguish from folic acid deficiency. A lack of B12 can also cause symptoms of mania and psychosis. Ultimately in rare ( and extreme) cases, paralysis can occur.

The recommended intake of Vitamin B12 (Cobalamin) is 2.4 mcg per day, with an extra 10-20% for pregnant and lactating women. There is no upper level of toxicity established for vitamin B12.

With respect to the best B12 food sources . There are plant-based sources of vitamin B12, such as certain algae and plants exposed to bacterial action or contaminated by soil or insects, including some sea weedsl. Most humans obtain almost all of their vitamin B12 from animal sources though, such as beef, lamb, fish, chicken, veal, eggs and dairy products. Those on a strict vegan diet are often advised to consider supplementing their diet. GNLD’s Vitamin B-Complex and Formula IV supplements provide more than 100% of the recommended daily intake for Vitamin B12.

Vitamin Bp – Choline

Choline is important in the synthesis of lecithin and certain lipids. It is required for the transport of fat in the body and it is essential for life. There is some evidence that choline may improve cognitive function and memory at all ages.

Choline can be made by the body, but this requires such complex relationships with other nutrients, that a diet deficient in Choline is scientifically proven to likely to lead to a deficiency. Unfortunately this recommendation is not communicated in all countries.

A deficiency in intake of Choline may cause liver damage and a deficiency can be implicated in the deterioration of memory and congnition and hypotension. In other words, a deficiency speeds up the ageing process. Individuals who are overweight, have insulin resistance or diabetes and middle-aged women have a propensity to develop fatty liver syndrome. This may in part be due to deficiencies of nutrients including choline, but there is little scientific evidence for this.
The average suggested intake for women is 440mg per day (including if pregnant) and around 550mg per day for men and lactating women. Whereas there is no clear evidence for an upper toxicity limit for Vitamin Bp Choline, an upper recommended limit of around 3,500mg has been established.

Choline is widely available throughout the human food supply chain, but dairy milk, liver, eggs and peanuts are particularly good sources. Those consuming significant quantities of refined products, but particularly vegetarians, have a risk of becoming choline deficient. GNLD’s Vitamin B Complex contains approximately 10% of the recommended daily intake of Choline.

Vitamin B8 – Inositol

Inositol is particularly present in the bran of cereal grains. It is present in many foods and sometimes classified as a vitamin. Nevertheless, the body produces Inositol itself. No information on deficiency problems or toxicity have been able to be found. It is present in GNLD’s Vitamin B Comples and Formula IV products.

Information Sources

As the information above contains common facts that are well established no specific links have been provided for each individual statement above. It will simply suffice to not that information sources include:

1. Australian Government Department of Health: www.health.gov.au
2. The Oxford concise Medical Dictionary (5th edition)
3. Harvard School of Health: www.hsph.harvard.edu
4. Food Standards Australia and New Zealand: www.foodstandards.gov.au
5. Australian National Health and Medical Research Council: www.nhmrc.gov.au
6. Wikipedia – a free web based encyclopedia
7. Super Supplements, Dr. Bruce and Joan Dewe (December 2010 edition)

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