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The following is from Dr Chris Masterjohn, who offers (offered) an online course in vitamins, nutrition and self-sufficient health.
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Role of Each B Vitamin
Each B vitamin has its own role in your body and health. Let’s look at them one by one:
Vitamin B1: Thiamine
Vitamin B1 is also known as thiamine. It supports your adrenal function and helps to maintain a healthy nervous system. It plays a critical role in the metabolism of carbohydrates into energy and nerve transmission.
According to one study, supplementing with benfotiamine (S-benzoylthiamine O-monophosphate), which is the most bioactive form of supplemental thiamine, raises blood and tissue levels of thiamine at least five times than water-soluble salt and remained bioavailable 3.6 times longer than thiamine salt (15).
A true B1 deficiency is called Beriberi and it is usually caused by poor diet or alcoholism. Symptoms include loss of appetite, weakness, pain in the limbs, shortness of breath, and swollen feet or legs. While Beriberi is quite rare in 1st world countries, you can have subclinical deficiencies that aren’t as severe and go undetected and cause chronic health problems.
Best food sources of thiamine include: Fish, chicken, grass-fed meats, sunflower seeds, black seeds, black beans, dark green vegetable, and pasture-raised eggs.
Vitamin B2: Riboflavin
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Vitamin B3: Niacin
Vitamin B3 is also known as niacin. It is essential for energy production in your body. There are two forms of niacin: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Both are necessary for the conversion of dietary fats, proteins, and carbohydrates for energy. Niacin is also necessary for synthesizing starches to be stored in your liver and muscles for energy.
When you are severely deficient in niacin, you develop a condition called Pellagra, which is characterized by inflamed skin, diarrhea, dementia and sores in the mouth. The areas of the skin that are exposed to friction or sun exposure are typically impacted first.
Best food sources of niacin include: tuna, wild-caught salmon, pasture-raised chicken and turkey, liver, and grass-fed beef.
Vitamin B5: Pantothenic Acid
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