Vitamin B Complex

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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vitamin b

Vitamin B Complex

The B vitamins help to keep your nerves, skin, eyes, hair, liver, and mouth healthy, as well as healthy muscle tone in your gastrointestinal tract and good brain function.

B-complex vitamins help enzymes react chemically with other substances and are involved  in making energy.

They may be useful for alleviating depression or anxiety as well.

Adequate intake of the B vitamins is very important for the elderly because these nutrients aren’t as well absorbed as we age.

There have even been cases of people diagnosed with Alzheimer’s disease whose problems were later found to be due to a deficiency of vitamin B12 plus the B complex vitamins.

The B vitamins should always be taken together, but up to 2-3 times more of one B vitamin can be taken for a period of time if needed for a particular disorder.

There are spray and sublingual forms, which are good choices for older adults and those with absorption problems.

Because the B vitamins work together, a deficiency in one often indicates a deficiency in another.

Although the B vitamins are a team, we’ll discuss them individually.

Vitamin B1 (Thiamine)

Thiamine helps circulation, carbohydrate metabolism, and the production of hydrochloric acid, which is important for proper digestion.

Thiamine also optimizes brain function.

It has a positive effect on energy, growth, appetite, and learning, and is needed for good muscle tone of your intestines, stomach, and heart.

Thiamine also acts as an antioxidant, protecting your body from the degenerative effects of aging, alcohol, and smoking.

Beriberi, a nervous system disease rare in developed nations, is caused by a deficiency of thiamine.

Other symptoms resulting from thiamine deficiency include constipation, edema, enlarged liver, fatigue, forgetfulness, gastrointestinal disturbances, heart changes, irritability, labored breathing, loss of appetite, muscle atrophy, nervousness, numbness of your hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness, and severe weight loss.

Benfotiamine is a fat-soluble form of the water-soluble vitamin B1.

Its use is reserved for things like alcoholic peripheral neuropathy (decreased nerve functioning caused by damage from excessive drinking of alcohol).

It’s found naturally in small quantities in roasted, crushed garlic, as well as onions, shallots, and leeks.

This form of the vitamin lasts longer in your body, giving therapeutic benefits that regular vitamin B1 can’t achieve.

Benfotiamine may be more effective than thiamine in controlling damage from diabetes because it’s a better activator of a certain enzyme.

The normal supplemental dose is 150-600 mg per day, taken under the guidance of a qualified health care practitioner.


The richest food sources of thiamine include brown rice, egg yolks, fish, legumes, liver, peanuts, peas, pork, poultry, rice bran, wheat germ, and whole grains.

Other sources include asparagus, brewer’s yeast, broccoli, Brussels sprouts, dulse, kelp, most nuts, oatmeal, plums, dried prunes, raisins, spirulina, and watercress.

Herbs containing thiamine include alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, hops, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, and yellow dock.


Antibiotics, phenytoin (Dilantin, a drug used to prevent seizures), sulfa drugs, and oral contraceptives, as well as heavy alcohol or caffeine consumption, may decrease thiamine levels in your body.

A high-carbohydrate diet increases your need for thiamine.

Alcoholics are most often deficient in thiamine because alcohol inhibits its storage.

This is sometimes found in a disorder called Wernicke-Korsakoff syndrome, which causes memory problems, abnormal movements, confusion, drowsiness, and other symptoms.

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Dick and Lenay

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