Supplements: B Vitamins

In general, taking a B-complex vitamin is best. However, there may be conditions in which taking a single B vitamin might aid in a particular case.

B1 (Thiamine): Needed for carbohydrate metabolism. Thiamine is needed in the body to produce ATP (energy). Thiamine is often low in folks suffering from digestive disorders such as Crohn's Disease.

B2 (Riboflavin): Excellent for decreasing headaches. Since B vitamins are water soluble, B2 needs to be taken multiple times a day to help with chronic headaches. Caution, excessive B2 intake causes one's urine to turn a bright yellow color. Do not worry. It is just the riboflavin passing through the urine.

B3 (Niacin): Niacin helps improve circulation and suppress inflammation. Folks with high cholesterol and/or high blood pressure might seek out taking niacin. Niacin causes vasodilation (enlarging of the blood vessels). Larger blood vessels will lead to lower blood pressure. Also, larger blood vessels will allow blood to flow more freely in arteries narrowed by cholesterol build-up. (If you want to decrease cholesterol build-up, please decrease your sugar consumption. Sugar is a crystal structure. When too much sugar is consumed, it hangs out in the blood vessels. The sharp sugar crystal edges tear the blood vessel lining. The body repairs the damaged blood vessels by producing cholesterol. Over time, more and more cholesterol is deposited in an effort to repair the blood vessel. Unfortunately, this large build up of cholesterol often leads to blocked blood vessels which lead to heart attacks and strokes.)

B5 (Pantothenic Acid): B5 is essential in producing red blood cells as well as hormones made in the adrenal glands. B5 also helps the body use other B vitamins.

B6 (Pyridoxine): B6 is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.

B7 (Biotin): It is also called Vitamin H. Your body needs biotin to metabolize carbohydrates, fats and amino acids, the building blocks of protein. Biotin is often recommended for strengthening hair and nails, and it's found in many cosmetic products for hair and skin.


B9 (Folic Acid):  Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to help make red blood cells and helps iron work properly in the body. Vitamin B9 works with vitamins B6 and B12 and other nutrients to control blood levels of the amino acid homocysteine. High levels of homocysteine are associated with heart disease. However, researchers are not sure whether homocysteine is a cause of heart disease or just a marker that indicates someone may have heart disease. It is fairly common to have low levels of folic acid. Alcoholism, inflammatory bowel disease (IBD), and celiac disease can cause folic acid deficiency. Also, certain medications may lower levels of folic acid in the body.

B12 (Cobalamin): B12  has a key role in the normal functioning of the brain, nervous system and the formation of red blood cells. It is one of eight B vitamins. It is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis, fatty acid and amino acid metabolism.