B Vitamin Group
Consist of B1 (thiamin), B2 (riboflavin), B3 (niacin and niacin amide), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin), choline, inositol and PABA (para-aminobenzoic acid).
B vitamins are the most significant vitamins as they are utilized as coenzymes (key component of enzymes (Enzymes are energized protein molecules found in all living cells. They catalyze and regulate all biochemical reactions that occur within the human body.)) in almost all parts of the body. They are essential for maintaining healthy skin, nerves, hair, eyes, liver and mouth; and for preserving good muscle tone in the gastrointestinal tract. They are also give us energy, as they are necessary for the metabolism of fat, carbohydrates and proteins.
B vitamins work together in the body and many are found in the same foods. They are plentiful in whole grains such as wheat, rice, oats, and rye; and in liver. They are also found in green leafy vegetables, meats, poultry, fish, eggs, nuts and beans.
The most important part of taking B vitamins is that they should be in the ratio of 1:1. This is because they compete in the intestine for absorption by the body. Thus, if you take more of B1, for instance, you can decrease the amount of B3 being absorbed and ironically wind up with B-vitamin imbalance.
No know toxicity issues are known as of today.