B6 or pyridoxine helps with muscle repair, combating anemia , brain function and much more. More importantly, B6 converts proteins, fats, and carbohydrates to glucose. The vitamin manages energy use too and prolonged energy can be expected when taking a B6 supplement. Vitamin B12 along with B6 are best for energy. Almost every cell in the body uses B Besides helping form red blood cells, B12 converts fat and protein to energy. A B12 deficiency causes tiredness and anemia.
If a lack of energy is a problem, reach for a dose of B The truth is, the eight B vitamins contribute in a unique way to metabolism. The more efficient the metabolism, the more efficient the energy.
Vitamins like B5 and B6 work together. B12 is energy-boosting along with B6. For this reason, the American College of Cardiology and the American Heart Association do not recommend using this treatment. The amount of vitamin B-3 found in food does not cause side effects. However, taking high doses of vitamin B-3 as a supplement can result in adverse effects. On this basis, those who eat a well-balanced diet will tend to consume enough niacin in their food.
Vitamin B supplements are available to purchase online , but people should check first with a doctor to make sure they are safe to take. The following foods are good sources of vitamin B Foods that are high in tryptophan are good sources of niacin. The body needs tryptophan to make protein, but if there is extra, it can convert it to niacin.
In countries where corn and rice are the main sources of nutrition , pellagra is still a public health problem. Corn and rice have low levels of vitamin B. In , the U. Public Health Service asked Dr. Joseph Goldberger to go to the South of the country to investigate and deal with pellagra. Rates of pellagra were much higher in the southern states than in the north. Goldberger inspected prisons, psychiatric hospitals, and orphanages.
He found that pellagra rates among the children, prisoners, and patients were considerably higher than rates among the staff, and he concluded that pellagra was not an infection, but that it was probably related to diet. In , scientists confirmed the niacin connection. For expert advice: Because of the occasional severity of side effects, check with your doctor before taking the stuff.
Our two-cents worth: As with almost anything we ingest hoping to improve our health and well-being, moderation is the key. And don't expect a profound difference in how you feel, whatever your chosen dosage. Personally, I do feel a modest surge of energy when I take B The basics: Officially nicotinic acid or vitamin B3, it's used by your body to convert carbohydrates into sugar, which you then use for energy.
Niacin is necessary for the good health of your nervous and digestive systems, skin, hair and eyes. Search for:. B1 thiamin B2 riboflavin B3 niacin B5 pantothenic acid B6 pyridoxine B7 biotin B9 folate [folic acid] B12 cobalamin These vitamins help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body.
Spotlight on Three of the Bs: Folate, Vitamin B6, and Vitamin B12 One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly. Folate Folic Acid — Vitamin B9 Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods. Vitamin B6 Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements.
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