The Vitamin-B Complex has eight water-soluble vitamins.

Vitamin B1 or Thiamine,

• Help in the proper digestion and absorption of carbohydrates.
• Important for the proper function of the nervous system.
• Promotes growth.
• Prevent oxidation and neutralizes free radicals, thus preventing premature aging.

Symptoms of Deficiency: Loss of appetite, edema (retention of fluid), fatigue, muscle spasms, and heart problems. Extreme deficiency may results in beriberi and in injury to the brain.

Food Sources: Dried brewer's yeast, wheat-germ, soybeans, peas, nuts, enriched and whole-grain breads and cereals, pork and liver.

RDA:1.0 to 1.5 mg.

Vitamin B2 or Riboflavin,

• Necessary for a healthy eyes and nervous system.
• It is involved in the metabolism of carbohydrates, fats, and proteins.

Symptoms of Deficiency:

• Tongue has purplish-reddish color.
• Dryness and cracks at the corners of the mouth and scaly areas on the skin.
• Burning sensation of eyes and blurring vision.
• Mental sluggishness

Food Sources: Brewer's yeast, organ meats (liver, heart kidney), wheat germ, poultry, milk, eggs, and green leafy vegetables.

RDA: 1.2 to 1.7mg.

Vitamin B2 or Riboflavin,

• Necessary for a healthy eyes and nervous system.
• It is involved in the metabolism of carbohydrates, fats, and proteins.

Symptoms of Deficiency:

• Tongue has purplish-reddish color.
• Dryness and cracks at the corners of the mouth and scaly areas on the skin.
• Burning sensation of eyes and blurring vision.
• Mental sluggishness

Food Sources: Brewer's yeast, organ meats (liver, heart kidney), wheat germ, poultry, milk, eggs, and green leafy vegetables.

RDA: 1.2 to 1.7mg.

Vitamin B3 or Niacin or Nicotinic Acid

• Involved in the metabolism of carbohydrates and fats.
• It helps reduce cholesterol levels in the blood.

Symptoms of Deficiency:

• Red, swollen, sore tongue
• Rashes on the body
• Severe deficiency can result in pellagra (disease characterized by skin eruption, digestive and nervous disturbances and mental deterioration).

Food Sources: Liver, beef, poultry, fish, brewer's yeast, peanuts, beans.

RDA:13 to 20mg.

Vitamin B5 or Pantothenic Acid

• It is important for the proper functioning of the adrenal glands.
• Helps increase body resistance.
• Helps in cell building, maintaining normal growth and development of the central nervous system.

Symptoms of Deficiency: Headache, fatigue, muscle cramps, and nausea.

Food Sources: Liver, dried brewer's yeast, whole grain, nuts, eggs, and corn.

RDA: 7 to 9mg.

Vitamin B6 (pyridoxine, pyridoxamine, and pyridoxal)

• They help in the metabolism of fats, carbohydrates and proteins.
• Proper functioning of the nervous system.
• Help in the maintenance of muscle tone and the heart.

Symptoms of Deficiency: Skin disorders, dandruff, oily scaling around scalp, eyesbrows, dizziness, anemia, numbness and cramping of the legs and convulsions.

Food Sources: Liver, dried brewer's yeast, whole grain breads and cereals, avocados, fish nuts, potatoes, and green vegetables.

RDA: 1.6 to 2mg.

Vitamin B12 or Cobalamin

• Important for the formation of red blood cells.
• It is involved in the normal functioning of the nervous system.
• Improves appetite
• It helps promote growth and development.

Symptoms of Deficiency: Anemia and spinal cord degeneration.

Food Sources: Liver, kidney, meat, fish, milk and eggs.

RDA: 3 micrograms.

Biotin

• Activates enzymes that helps in the metabolism of protein, fats, carbohydrates, and carbon dioxide.
• Helps lower cholesterol, therefore preventing atherosclerosis (plaque build up on the arterial walls) which can significantly reduce the blood's flow through the artery.

Symptoms of Deficiency: Flaking itchless skin inflammation, elevation of blood cholesterol, nausea, vomiting, loss appetite, inflammation of the tongue, depression, anemia, and hair loss.

Food Sources: Egg yolk, liver, kidney, dried brewer's yeast, brown rice, peanuts, and cauliflower.

RDA: 300 micrograms.

Folic Acid also called Folate and Folacin

• Is essential for the formation of red blood cells and prevention of anemia.
• Important for maintaining normal brain function.
• Important supplement for pregnant women, it is needed by unborn babies for the proper development of the brain and spinal cord.

Symptoms of Deficiency: result in anemia and certain birth defects.

Food Sources: Liver, kidney, dried brewer's yeast, peas, beans, wheat germ, and green leafy vegetables.

RDA: .05 to .5 mg.