To some degree, but really your probably getting enough Vitamin B in your diet unless your ill or abusing alcohol or on some severe diet.
If you take too much Vitamin B it’s water-soluble so you will pass it in your urine and you will notice you urine will be very orange.
Because they are water-soluble you body cannot store them, so we need to take B daily.
There are really no known negative effects from taking a lot of Vitamin B.
However there was a study that showed a high dose of Vitamin B6 may contribute to hip fractures in older people.
This is why they say you need to take a balanced B vitamin because you will deplete one or more of the other B’s by just taking one or two B’s.
There are eight known vitamin B’s, B1, B2, B3, B5, B6, B7, B9 and B12.
These B vitamins help to maintain healthy skin, muscle tone, immune and nervous system and help promote cell division and growth.
Most people can get the necessary B vitamins by eating meat, eggs, dairy products and whole grains. So unless you are allergic or cannot eat these food groups you can take a B complex vitamin which should contain all the known B’s.
The average person 19 years and older recommended daily dose is anywhere from 6 micro grams (mcg) to 14 milligrams (mg) a day.
Natural Vitamins for Energy
Here is a list of all the known B’s names that you may be more familiar with and what they do for you body and what foods you can get them from.
RDA – Required Daily Allowance
Vitamin B1 or Thiamine approx. RDA – 1.4 mg
Helps convert carbohydrates and fat into energy and is needed for normal growth and development. It also helps the functioning of the heart, nervous and digestive systems.
Some food sources, Spinach, liver, beef, peas, beans, soybeans, nuts,
bananas, whole grains and enriched breads and cereals.
Vitamin B2 or Riboflavin approx. RDA-1.2 mg
Helps metabolize fats, proteins and carbohydrates and cell processing.
Also, good for your eye sight because of the anti-oxidants.
Needed for cell energy metabolism and DNA repair. Helps remove toxins and chemicals from your body. Also, produces stress and sex related hormones that are produced by the adrenal glands. Also, good for you eye site because of the anti-oxidants. Also, known to promote good cholesterol and lower inflammation for people who suffer from arthritis or inflammation of the eyes, fry eyes or even red eyes.
Very important and life sustaining and for the metabolism of proteins, fats and carbohydrates.
Some food sources:
Eggs, whole grain cereals, beans, meat and some energy drinks.
Vitamin B6 or Pyridoxine and Pyridoxamine RDA-1.3 mg
Good for general health as it helps enzymes metabolize food and your immune system to work properly
Some food sources:
Chicken, fish, liver, nuts, green beans, green salads, nutritional yeast, wheat germ, bananas and sea vegetables.
Vitamin B7 or Biotin or Vitamin K RDA-30 mcg
Good for maintaining a steady blood sugar level also good for your skin and hair. Good for cell growth and fatty acid production and the transfer of carbon dioxide. Also, helps to release energy from food which known as the Krebs Cycle.
Also, if taken before and during a woman’s pregnancy it can help prevent major birth defects of a baby’s brain and spine
Some food sources:
Liver, spinach, leafy greens, asparagus, broccoli, oranges, dried beans and peas, sunflower seeds and enriched cereal.
Vitamin B12 or Cobalamin RDA-6mcg
Needed for the production of red blood cells and also the maintenance of the nervous system and growing and developing children
Some food sources:
Dairy products, eggs, and meat, nutritional yeast and enriched cereals.
So, there is a list of why Vitamin B is very important and why we need to make sure we get enough every day. With so many processed foods today make sure you buy natural or organically grown food whenever possible.
After all the Queen of England, also eats organic food and Prince Charles promotes organically grown food.
Vitamin B is water-soluble so we need it every day and as you can see from the list above we don’t need that much. However if you drink alcohol, and eat a lot of sugary foods everyday you are destroying Vitamin B.
I always take a supplement, like B50, meaning most of all the known B vitamins are at 50 mg, except for B9 or folic acid it is at 400 mcg. As I said before if you have more than enough B vitamin the excess will come out in your urine, but it’s better to have more than not enough as there are really no bad side effects for taking a little more.
B Vitamins for Hair Loss
B7 or Biotin has been known to be good for your hair and skin and can be found in many hair products and shampoos.
Also good for your hair is vitamin A which helps your skin glands produce the oily substance called Sebum. Too little A and too much A can cause hair loss and can also cause severe problems so make sure you take the right amount.
Vitamin C is also another good hair vitamin because it creates a protein called collagen which is important part of you hair structure. It also helps your body absorb iron, a necessary mineral for hair growth.
It’s also is a very good ant-oxidant against free radicals that can stress you hair and stop growth.
Vitamin D may help create new hair follicles, but D for hair growth is still unknown.
Also, vitamin E similar to Vitamin C is an anti-oxidant and one study people taking E experienced almost a 35% increase in hair growth, the placebo group had only a 0.1% increase in hair growth.
Personally, I have been taking E8 400 to 800 IU daily for about 5 years now and I have never noticed any extreme hair growth.
Also iron is good for your hair because it helps red blood cells carry oxygen to you cells.
Zinc is also good for your hair because it helps the oil glands around the hair follicles to work properly, but make sure you don’t take too much or you will have hair loss.
Protein, because hair is mostly made up of protein is very important for hair growth.
Studies on animals have shown a lack of protein in animals caused hair loss, but most people in western society get enough protein in their diet, but I think some of that protein like greasy, meaty foods like deep fried chicken etc. might not be the best protein in my opinion.
Also, remember to wash your hair at least 3 or 4 times a week with a natural shampoo and conditioner.
Also brushing your hair with a natural bristle brush when it’s dry is good for hair scalp blood circulation and 50 to 100 times once a day lightly brushing you hair will apparently strengthen your hair and spread your hair sebum and give you shiny hair.
Birds will preen themselves by taking the oil from the base of their tail and run it all over their feathers making them shiny and water resistant.
So in Closing Remember to Take Vitamin B
B is very important and you don’t need much, but it can be destroyed.
Alcohol destroys B which creates a coating on our nerves called a myelin sheath. It is made up of 80% fats and cholesterol and about 20% proteins.
If the myelin sheath is not there or is destroyed your nerves have no insulation and when they touch each other they cause a twitch. If you have ever seen an alcoholic, you will see how they twitch, they have destroyed their myelin sheath in parts of their nerves and now they twitch more. Vitamin B may help them to recoat their myelin sheath.
The body has the ability to recover sometimes. This is why when babies are born their movements are jerky, uncoordinated, because their myelin sheath is not fully developed.
Also, if you have Multiple Scelerosis or MS it destroys you myelin sheath and you slowly lose control of you body movements.
So, take care or your body, try to eat a balanced meal that is right for you body everyone is a little different. Some people can get violently ill if they eat the wrong food, some people just a little indigestion.
Lose Weight Naturally
In my first post, I mentioned getting tested with a Vega machine by a naturopath, this machine will tell you what foods you digest better. If you do this you will lose weight naturally without dieting without pills or exercising.
I know because I have tried it and it worked for me. I went from 195 pounds to 175 pounds in 2 weeks and I was not dieting or exercising I was actually eating a lot, but the right foods for me.
Take care of yourself get yourself tested and you will live a long and healthy life and make sure you are getting enough Vitamin B!