The vitamin B complex, discovered
by McCollum sometime between 1915-16, is composed of eight different
vitamins that are grouped together because they are similar in
their properties and effects. These are B1 (thiamin), B2 (riboflavin),
B3 (niacin or nicotinic acid), B6 (pyridoxine), B12 (cyanocobalamine),
folic acid, biotin, and pantothenic acid. All B vitamins facilitate
the metabolic processes of the body. In fact, they are described
as co-enzymes, substances that partner with enzymes, which are
protein compounds that catalyze important chemical changes in
the body, such as producing energy. Since all B vitamins are water
soluble, there is no danger of having an overdose of B vitamins,
except for vitamin B6, which seem to cause neurological damage.
Vitamin B1 or thiamine, discovered by Funk in 1912, helps the
body transform carbohydrates in to energy. It also helps in
the metabolism of protein and fats. If a person lacks thiamine,
he suffers beriberi, an inflammation of many peripheral nerves.
This disease is characterized by loss of appetite, numbness,
and general weakness in the arms and legs. In Asia, thiamine
is added to rice in order to reduce the number of children who
are suffering from beriberi.
Vitamin B2 or riboflavin, discovered by Smith and Hendrick
in 1926, also helps the body tap into its energy supplies. The
lack of riboflavin leads to the inflammation of the tongue,
the cracking at the corners of the mouth, and the appearance
of scaly and greasy inflammation on the skin.
Vitamin B3 or niacin or nicotinic acid was discovered by Elvehjem
in 1937. Like the first two B vitamins, it helps in the breakdown
of carbohydrates. If a person lacks niacin, he will develop
pellagra. This disease is characterized by skin lesions, gastrointestinal
disturbance, and nervous symptoms.
Vitamin B6 or pyridoxine, discovered by Gyorgy in 1934, aids
in the metabolism of proteins, fats, and carbohydrates. It is
also helps people in relieving the pain of arthritis. So far,
no human disease has been associated with the lack of vitamin
B6
Vitamin B12 is known to help in the development of red blood
cells. This is probably why a person who lacks vitamin B12 suffers
from pernicious anemia.
Folic acid, discovered by Wills in 1933, is also important
in the formation of red blood cells. The lack of it leads to
a form of anemia characterized by sore tongue, diarrhea, and
ulceration of both stomach and intestines.
Pantothenic acid helps in metabolic processes that lead to
growth of humans. The lack of pantothenic acid results to growth
failure, skin lesions, and gray hairs
Biotin helps the body in synthesizing fats and using carbon
dioxide. The lack of biotin leads to anorexia, nausea, vomiting,
depression, and dermatitis.
Foods that are rich in B vitamins are wheat, oats, fish, sea
foods, eggs, poultry, dairy products, beans, and citrus fruits.
