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  • B Complex

    In many cases, you have to eat foods rich in the B group to get the benefit. Studies have shown that adding a supplement alone does not reduce risk of pancreatic cancer for example, while a natural dietary source does provide that potential.
    B complex cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.

    Some potential benefits of B Complex may include raising metabolism, which can help with weight loss. B complex can also help with maintaining skin and muscle tissue, and help people better fight off illnesses by boosting the immune system.

    There’s been much talk about how B Complex may help promote calmer mood, make you more capable of handling stress, and may slightly reduce the risk of heart disease, possibly due to the complex’s ability to affect mood and stress. People who suffer from mood disorders or premenstrual dysmorphic disorder, may benefit from adding B complex to their diets in combination with medication and therapy to treat these conditions.

    The B-complex vitamins are essential to mental and emotional well-being.
    Vitamin B1 (thiamine): The brain uses this vitamin to help convert glucose (blood sugar) into fuel, and without it the brain rapidly runs out of energy. This can lead to fatigue, depression, irritability, anxiety, and even thoughts of suicide. Deficiencies can also cause memory problems, loss of appetite, insomnia, and gastrointestinal disorders.
    Vitamin B3 (niacin): Pellagra – which produces psychosis and dementia, among other symptoms – was eventually found to be caused by niacin deficiency. Many commercial food products now contain niacin, and pellagra has virtually disappeared. However, subclinical deficiencies of vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness.
    Vitamin B5 (pantothenic acid): Symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression.
    Vitamin B6 (pyridoxine): This vitamin aids in the processing of amino acids, which are the building blocks of all proteins and some hormones. It is needed in the manufacture of serotonin, melatonin and dopamine. Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion.
    Vitamin B12: Because vitamin B12 is important to red blood cell formation, deficiency leads to an oxygen-transport problem known as pernicious anemia. This disorder can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrhea, and tingling sensations in the extremities. Deficiencies take a long time to develop, since the body stores a three- to five-year supply in the liver. When shortages do occur, they are often due to a lack of intrinsic factor, an enzyme that allows vitamin B12 to be absorbed in the intestinal tract. Since intrinsic factor diminishes with age, older people are more prone to B12 deficiencies.

    Increase your energy, improve your mood and your sleep, and counteract ADHD and Depression

    Benefits to Taking a B Complex supplement? (www.wisegeek.com)
    Vitamin for Depression? (About.com)