Irritability, a craving for sweets, tendency to cry without reason, insomnia, noise sensitivity, and anxiety are just a few of the symptoms that may be caused by a deficiency of B vitamins. If any of these problems are troubling you, the answer to “How do I get rid of this?” may be simpler than you think.

Most “B-complex” vitamins consist of B1, B2, B3, B6, B9, and B12. All of these vitamins have fancier names, but these are the key nutrients we need to consider when purchasing a B-complex. There are also other B vitamins including B5, B15, and B17 which are not usually needed in any great amounts to maintain life. These other B vitamins are only needed in small doses, and usually are not a concern in Western society.

Grouped together as “B” vitamins because they often work together in the body, this group of water soluble nutrients plays a large variety of rolls in the body. Carbohydrate metabolism requires a number of these vitamins. Cravings for sweets and wheat products like pasta and bread may stem from a deficiency and this may be interfering with weight loss. B-complex deficiencies may also impede deep, restorative sleep. Normally these people will have no problems falling asleep, but they will wake up a few hours later and then have a great difficulty falling asleep again.

B-vitamin deficiencies are seen commonly in alcoholics, high level athletes with poor nutrition, women who take oral birth control pills, people with high stress lifestyles, and people with kidney problems. All of these activities use up more B-vitamins, and therefore they need to be replaced in the diet. These vitamins can be found in a variety of foods including: red meat, fruits, vegetables, lentils, eggs, grains, and wheat germ. Unfortunately there is no one food that contains them all in sufficient amounts and this is why we need to eat a large variety of foods.

Vitamin B6 is a great example of how important these vitamins are too our body. Also known as pyroxidine, B6 is referred to by nutritionists as the master vitamin because it is included in more body functions than any other nutrient. It helps enhance the availability of Magnesium in the body, and this mineral alone is involved in over 300 different processes in the body including the relaxation of muscles, energy production, and making new blood cells.

As these deficiencies get worse, numbness in the hands and feet may develop, our homocysteine levels may rise putting us at a greater risk of heart troubles, and symptoms such as fatigue, forgetfulness, and constipation may set in. Keep in mind that these problems could be from other more severe conditions and you should always check with your doctor if any of these symptoms persist.

Most B complexes go by the name “B-50” or “B-100.” These numbers refer to the milligrams of each B vitamin that are included in that supplement. As a general rule we need 50-75 milligrams of each B vitamin across the board. This will vary in anyone with conditions that may use up more nutrients, but this simple and cost-effective supplement may help improve your energy levels and keep your body performing at its optimum level. Helping our body sleep better, giving us more energy during the day, and avoiding complications associated with vitamin deficiencies can be easily treated with a simple B-complex vitamin.

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