Vitamins are essential chemicals which are necessary to help the body function properly. As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.
B vitamins have distinct and substantial benefits for kids. Some of the important advantages of vitamin B complex for children are as follows.
Vitamin B complex promotes growth and strength and stimulates memory in children in their formative years.
Vitamin B complex plays an essential part in the healthy upkeep of skin, eyes, hair and nails.
Vitamin B complex helps boost the oxygen circulation in the body, especially the brain, which in turn improved concentration.
Vitamin B complex helps reduce stress in children. Vitamin B complex helps convert carbohydrates and fats released in stressful situations into energy required for proper maintenance of nervous system and the heart.
Benefits of B Vitamins

The B-group vitamins do not provide the body with fuel for energy, even though supplement advertisements often claim they do. It is true though that without B-group vitamins the body lacks energy. The body uses energy-yielding nutrients such as carbohydrates, fat and protein for fuel. The B-group vitamins help the body to use that fuel. Other B-group vitamins play necessary roles such as helping cells to multiply by making new DNA.
Vitamins naturally occur in food and are needed in very small amounts for various bodily functions such as energy production and making red blood cells. There are 13 vitamins that our body needs, eight of which make up the B-group (or B-complex) vitamins. 
Vitamin B1 Deficiency Symptoms
The symptoms of vitamin B deficiency in this case of vitamin B1, also known as thiamine, include loss of appetite, digestive disorders, constipation, weakness in the muscles, slower pulse, depression and increased irritability. Thiamine deficiency symptoms also include insomnia and nervous exhaustion. One of the vitamin B deficiency diseases, which is caused, in this case is what is known as beriberi, which is an ailment of the nervous system.
Vitamin B1 Overdose
Vitamin B1 or thiamine is required for energy production, and for the health of the nervous system and the mucous membranes of the body. In spite of all these benefits, overdose of vitamin B1 can lead to skin rash, hypersensitivity, heart palpitation, agitation and high blood pressure.
B-Complex Foods:
Vitamin B is a water-soluble vitamin, which means an excess of it can easily get flushed from the system. However, sometimes, an excess of certain vitamins that constitute vitamin B complex may cause negative reactions in the body. It is important therefore, to consume foods high in vitamin B complex in moderation. A deficit of any of the vitamins will definitely manifest themselves in the form of the various symptoms mentioned below. Presented here is a table, that tells you about the different vitamins that constitute vitamin B complex, their function, the effects of a vitamin B complex deficiency or a vitamin B complex overdose (if any), the dietary sources or vitamin B rich foods, and the recommended daily intake of these vitamins for men and women.
Food sources are, green leafy vegetable, whole grain cereals, eggs, legumes, milk, fish, lean meat, sunflower seeds, citrus juices and dark green vegetables.
Why is B-Complex Good for you?
As mentioned before, vitamin B has numerous health benefits. Given that there are 8 different types of vitamins in the B group, questions regarding each must arise every now and then... Questions such as what is vitamin B6 good for, or maybe what is vitamin B12 good for, must be no stranger to people, so let's get a load of what each of these vitamins does for our body and system.
Vitamin B1 / Thiamine: This type of vitamin is vital for maintenance of the nervous system, functioning of the muscles, functioning of the heart, as well as converting carbohydrates into energy. Thiamine is also said to be good for anxiety, stress, mental abilities, even alcoholism.
Recommended Dietary Allowance: 1.5mg / day.
Are You Getting Your Vitamins? Better Get Your Probiotics.
It has been proven that probiotics produce a huge number of vitamins, such as:
Vitamin A
Vitamin K
Vitamins B1-B3, B5-B7, B9, B12
Essential Fatty Acids
So perhaps the need for B-vitamin supplementation is really a call for proper probiotic colonization. I look forward to the day when probiotic companies and organic food companies put vitamin companies out of business.
Additionally, probiotics also increase the digestibility, bioavailability and processing of a large number of nutrients, including:
copper
calcium
magnesium
iron
manganese
potassium
zinc
proteins
fats
carbohydrates
sugars
milk
phytonutrients
cholesterol
These lists are both by Casey Adams, Ph.D. in his book, “Probiotics – Protection Against Infection”.
Importance of B-Complex Vitamins
The vitamin B complex consists of eight water soluble vitamins. The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body. Brewer's yeast is one of the best sources of the B vitamins.
B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Deficiency can cause heart swelling, leg cramps, and muscular weakness. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals. The Recommended Dietary Allowance (RDA) is 1.5 mg. Some believe thiamine helps protect against alcoholism and that it is good for depression, stress, and anxiety. It is also said to improve mental ability and to help indigestion.
Vitamin B in food
Even though the B-group vitamins are found in many foods, they are water soluble and delicate. They are easily destroyed, particularly by alcohol and cooking. Food processing can also reduce the amount of B-group vitamins in foods, making white flours, breads and rice less nutritious than their wholegrain counterparts. 
The body has a limited capacity to store most of the B-group vitamins (except B12 and folate, which are stored in the liver). A person who has a poor diet for a few months may end up with B-group vitamins deficiency. For this reason, it is important that adequate amounts of these vitamins be eaten regularly as part of a well-balanced, nutritious diet.
Vitamin B supplements
Taking B-group vitamin supplements can sometimes mask deficiencies of other vitamins. It is also important not to self-diagnose a vitamin deficiency because some vitamins can be toxic if taken incorrectly. See your doctor or dietitian for advice.
The eight B-group vitamins
There are eight types of vitamin B:
thiamin (B1)
riboflavin
niacin
pantothenic acid
biotin
vitamin B6 (pyridoxine)
folate (called folic acid when included in supplements)
vitamin B12 (cyanocobalamin).

Thiamin is also known as vitamin B1. It has several important functions, including:
working with other B-group vitamins to help break down and release energy from food
keeping nerves and muscle tissue healthy
Good sources of thiamin
Thiamin is found in most types of food. Good sources include:
vegetables
peas
fresh and dried fruit
eggs
wholegrain breads
some fortified breakfast cereals
liver
How much thiamin do I need?
The amount of thiamin you need is:
1mg a day for men
0.8mg a day for women
You should be able to get all the thiamin you need from your daily diet.
Thiamin cannot be stored in the body, so you need it in your diet every day.
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