by Margaret Durst: Water
Water Everywhere — Make Sure You Have Enough to Drink
are the catalytic spark plugs of the human body. They function as
catalysts in many biochemical reactions that are essential to health.
As a group,
they are named the B complex vitamins because they are found together
in nature and are often needed together to perform best.
The best food
source of B vitamins is brewer’s yeast. B’s are also found
in the germ and bran of cereal grains and also in beans, peas, nuts,
liver, eggs and dairy products.
are all water soluble and are not stored very well in the body.
Deficiencies of the B’s occur fairly easily, particularly if
the diet contains substantial amounts of refined and processed food,
sugar or alcohol.
are also produced by the healthy bacteria in the intestinal tract.
Any digestive upset such as food poisoning, diarrhea, or constipation
signifies that B vitamin production is off. Antibiotics also kill
this health promoting bacteria. Taking a probiotic supplement helps
to replace this bacteria, thereby restoring B vitamin production.
The B vitamins
are known for promoting proper functioning of the brain and nervous
system. They help bring relaxation and energy to those who are stressed
out and fatigued. B vitamins are also important to the health of
the skin, hair, eyes and liver.
The well known
B vitamins include B1, or thiamine which is essential for proper
digestion and nerve function. Major indicators of deficiency include
irritability, depression, apathy, and burning or tingling in the
soles of the feet.
B2 is also
known as riboflavin. It is important for energy. Symptoms of deficiency
include eye problems, bloodshot eyes, cracks in the corners of the
mouth, and dermatitis.
B3 is niacin.
Niacin helps lower cholesterol and improve blood flow through the
capillaries. Extreme redness and roughness of the skin is one of
the first signs of niacin deficiency. Other symptoms of deficiency
include canker sores, indigestion, weakness, memory loss and anxiety.
B5 is pantothenic
acid and is closely associated with the function of the adrenal
cortex. Symptoms of deficiency include fatigue, hypoglycemia, and
increased allergy symptoms.
B6 is pyridoxine.
B6 has a multitude of functions. It is especially important in the
function of the central nervous system. Symptoms of deficiency include
tremors, skin diseases, carpal tunnel syndrome, motion sickness,
tendency towards fainting and arteriosclerosis. B6 is also very
helpful in women for symptoms of fluctuating hormone levels.
is B9. It is very closely linked to B12 or cobalamin. Both are important
to energy and an overall feeling of wellbeing. Symptoms of deficiency
include anemia, fatigue, general weakness, nerve problems and difficulty
with muscular coordination.
several minor B vitamins. These include biotin, choline, PABA, and
are many B vitamins, only certain ones have been deemed essential
to human health. Taking food source B vitamins and/or eating whole
foods rich in B vitamins will assure complete B supplementation
to help fill in the gaps not currently known or understood by our
current level of science.
deficiencies are rampant. Most people have impaired ability to make
and/or utilize their B’s. It’s my #1 recommendation for
stress, ADHD, insomnia, fatigue, anxiety, etc. Of course I stock
many different formulations because different people have problems
with different parts of the B spectrum. If you have questions, send
me a note.
Durst owns The
Green House, a vitamin, herb and health food store in Mason,