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Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B12
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THE B-COMPLEX VITAMINS
Many important parts of your body depend on the B vitamins. The nervous system, including your brain, is one of the better-recognized recipients of the B vitamins. The B vitamins are also important to your skin, eyes, hair, liver, mouth, and the muscles of your gastrointestinal tract. The B vitamins are collectively called the B-complex vitamins and are involved in energy production. Unless there is a particular condition you are addressing with one or more of the B vitamins, they should always be taken together. These vitamins work so closely together that being short of one usually means a shortage of another.
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CAN I TAKE TOO MUCH?
High doses of some vitamins can have serious side effects. Fat soluble vitamins stay in the body longer than water soluble ones, and there have been cases where large doses of vitamin A and vitamin D have had toxic effects. These cases are rare and symptoms disappear when the large doses are stopped. Research has suggested that temporary and even permanent damage can be caused by overdosing on B vitamins. Interactions between different nutrients are very complex. Minerals work in critical ratios to one another. Too high an intake of one mineral may result in a deficiency of another so minerals should be taken in one-to-one RDA ratios. Always follow the RDA when deciding how much to take.
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What Does Recommended Dietary Allowance Mean?
Recommended Dietary Allowances (RDAs) were established by the Food and Nutrition Board of the US National Academy of Sciences National Research Council. RDAs were originally developed in the 1940s for food production in the military, and since their publication in 1943, they have been recognized as the most authoritative source of information on nutrient levels for healthy people. They are regularly updated, and since publication of the 10th edition in 1989, there has been an enormous amount of new research on the impact of nutrition on chronic disease.
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