All the eight B vitamins in a strong complex

Bio-B-Complex are tablets that each contain eight different B vitamins - also known as the vitamin B complex.

All eight vitamins are needed to support the different vitamin B-dependent processes in the body.

Below, you can see what the different vitamins can do for you.

As Bio-B-Complex contains the entire spectre of B vitamins in a strong dose, it is a well-suited supplement for ensuring an adequate intake of B vitamins.

Like most other vitamins, all the B vitamins are essential. Except for vitamin B12, the body does not store the vitamins. B vitamins are water-soluble and are extreted so we need a supply of B-vitamins every day. The respective B-vitamins support different functions in the body. Most of them serve as coenzymes, which means they bind to enzymes and help them carry out their functions.

There are three areas that are particularly relevant for the B vitamins: energy levels, nervous system, and psyche. All the B vitamins have an effect on the body's energy production. They help the body to convert carbohydrates from our food into glucose, which is then used as cellular fuel. B vitamins also support the nervous system and our mental and emotional well-being.

It is a good idea to supplement with the entire vitamin B complex rather than taking one or a few B vitamins, simply because the different B vitamins complement each other and work as a team.

Vegetarians and vegans should pay careful attention to getting enough vitamin B, because some of the B vitamins are mainly found in meat, fish, and dairy products.

Thiamine (vitamin B1)

This vitamin was the first B vitamin discovered.

Thiamine is involved in the body's energy metabolism and supports the body's production of adenosine triphosphate (ATP), a molecule that stores energy in the cells. Thiamine also contributes to normal heart function due to its role in the energy production in muscle tissue. Thiamine supports normal functioning of the nervous system, as it is required for normal brain metabolism. Thiamine is also involved in the synthesis of the neurotransmitter acetylcholine (via the production of acetyl CoA), an important coenzyme that is essential for the function of the whole nervous system and for psychological functions.

The body can only store up to 30 mg of thiamine in the tissue. It is primarily found in skeletal muscle plus in the liver, heart and kidneys. Thiamine can be degraded by cooking, baking, frying, alcohol, coffee, nicotine, certain drugs, raw fish, and a lack of folic acid.

Riboflavin (vitamin B2)

Riboflavin's color is orange. In addition to its function as a vitamin it is used as a coloring agent in a variety of foods.

Riboflavin is converted into two important coenzymes, flavin mononucleotide (FMN, or riboflavin 5'-phosphate) and flavin adenine dinucleotide (FAD). These co-enzymes play important roles in the body's energy metabolism, cell function, growth, and development and metabolism of various fats. Riboflavin and iron are included in the production and maintenance of red blood cells. The red blood cells carry oxygen through the body, which helps to reduce fatigue and tiredness and contributes to the body's energy production. Riboflavin contributes to normal functioning of the nervous system by participating in the formation of the myelin sheaths that protect nerve cells. Riboflavin can act as an antioxidant that protects the cells from oxidative stress, either independently or by engaging in the regeneration of the amino acid complex glutathione. Riboflavin contributes to normal skin and mucous membranes. Riboflavin contributes to normal vision, as it supports the function of the enzyme glutathione reductase, which is important for maintaining clear eye lenses.

Riboflavin tolerates heat but can be lost with boiling water. It can not withstand prolonged exposure to light. The body's riboflavin levels are reduced by alcohol, poor nutrition, lactose intolerance, and the use of oral contraceptives.

Nicotinic acid / Nicotinamide (vitamin B3)

Nicotinic acid was originally isolated from tobacco leaves but it is not identical with nicotine, the drug. This vitamin is available in two versions, nicotinic acid and nicotinamide, and nicotinamide is the one that is most commonly used. In some countries, the name niacin refers to both forms. The two forms have the same vitamin activity but function differently in some areas of the body. A high dose (50 mg or more) of nicotinic acid may cause temporary redness and a tingling sensation in the skin. This is not the case with nicotinamide.

Vitamin B3 supports the body's energy metabolism after it has been converted in the body into the active coenzymes, nicotinamide adenine dinucleotide (NAD) and a phosphorylated form (NADP). Vitamin B3 contributes to normal functioning of the nervous system by protecting against neurotoxic metabolites and by maintaining the nerve cell nuclei's normal function and normal growth of nerve cells. B3 contributes to normal psychological functions by affecting the body's production of the nerve signaling substance serotonin. Vitamin B3 contributes to the maintenance of the skin and mucous membranes, which receive blood from the small blood vessels that nicotonic acid is able to dilate (it is a so-called vasodilator). Vitamin B3 also helps to reduce fatigue and tiredness by engaging in the metabolism of proteins, carbohydrates, and fats into energy (macronutrient metabolism).

Vitamin B3 tolerates some light and heat, and it is also slightly tolerable towards either acidic or alkaline environments. The body's content of vitamin B3 is reduced by the use of alcohol and tobacco. A protein-rich diet may increase the need for vitamin B3.

Pantothenic acid (vitamin B5)

The name of this vitamin originates from the Greek word "panthos", which means "everywhere". Not surprisingly, vitamin B5 is found in cells throughout the body.

Pantothenic acid is involved in the body's normal energy metabolism by appearing in all cells as part of coenzyme A (CoA) that is required for chemical reactions that generate energy from food. Pantothenic acid helps to reduce fatigue as it is involved in the synthesis of hemoglobin that transports oxygen to the body's cells. Pantothenic acid is also important for a normal mental performance as CoA participates in the synthesis of the neurotransmitter acetylcholine. CoA is also involved in the production of so-called sphingolipids that are components of the myelin sheaths that protect our nerves and are necessary for normal nerve transmission. Pantothenic acid contributes to normal production and degradation of steroid hormones such as cortisone and other adrenal hormones plus vitamin D and some neurotransmitters.

Pantothenic acid is reduced by both very high and very low temperatures. It is also reduced by processing of food and by long-term storage.

Pyridoxine (vitamin B6)

Of al the B vitamins, pyridoxine is the one that has been linked with the highest number of official health claims by EFSA (European Food Safety Authority) .

Pyridoxine supports a healthy immune system, as the number of lymphocytes (white blood cells) and interleukin increases and decreases in accordance with the level of vitamin B6 in the blood. Pyridoxine contributes to normal protein and glycogen metabolism, as the vitamin helps release glucose from stored glycogen and therefore participates in the regulation of blood sugar levels. It is converted by the liver into pyridoxal-5'-phosphate (PLP), a co-factor in many of the metabolic processes that are necessary for the reaction of cysteine (an amino acid) and proteins. B6 is included in more than 60 enzymes involved in protein metabolism. These processes also contribute to the body's normal energy-yielding metabolism. Pyridoxine contributes to normal functioning of the nervous system due to its role in the generation and regulation of neurotransmitters that enable nerve cells to communicate. Since pyridoxine takes part in the formation of the neurotransmitters serotonin, melatonin, dopamine and GABA, the vitamins also contributes to normal psychological functions. Pyridoxine contributes to the formation of red blood cells, as it is involved in the incorporation of iron into hemoglobin. Pyridoxine contributes to normal homocysteine metabolism, just like folic acid and vitamin B12. It is involved in the conversion of homocysteine into methionine. Pyridoxine contributes to the regulation of the hormonal activity by binding to cellular hormone receptors.

Pyridoxine does not tolerate very high and very low temperatures and is reduced by long term storage and exposure to light.

Biotin (vitamin B7 / B8)

This vitamin is also called the "beauty vitamin" because it is involved in the maintenance of skin, hair, and mucous membranes. Biotin has several other functions, however. In the literature, it has been called vitamin B7, vitamin B8, and even vitamin H.

Biotin serves as a coenzyme for a variety of enzymes involved in normal metabolism of macronutrients (carbohydrates, proteins, and fats.) This metabolism of nutrients and conversion of amino acids into glycogen also affects the body's energy metabolism. Biotin is involved in the maintenance of skin and hair by entering into keratin, a protein that our hair and epidermis is made of. Thereby, it also helps regenerate the fast-growing cells in the skin and mucous membranes. Biotin is also involved in the enzymes that produce fat, particularly in the skin cells which are replaced very frequently. The nervous system, including the brain, also needs biotin to produce neurotransmitters for normal functioning. These neurotransmitters also support normal psychological functioning.

Biotin is degraded by high temperatures, processing of food, and ingestion of large amounts of raw egg whites. Coffee and excessive amounts of alcohol and smoking also deplete biotin. Infants are more sensitive to low levels of biotin because they have fewer biotin-producing bacteria in the gut.

Folic acid (vitamin B9)

Folic acid is probably best known as an important vitamin for women before and during pregnancy. It is necessary for maternal tissue growth during pregnancy, where a daily dose of 400 micrograms contributes to normal development of the child's brain and spinal cord.

Another reason why pregnant women need more folic acid is because of its role in cell division. The fetus requires this vitamin when forming new cells. Folic acid is also included in the formation of new blood cells in the bone marrow. The number of red blood cells is inversely related to fatigue and exhaustion. Folic acid contributes to a normal immune function in that cell-mediated immunity (i.e., white blood cells) are especially dependent on adequate levels of folic acid. Folic acid is enzymatically converted into tetrahydrofolate that contributes to a myriad of processes such as the formation of amino acids. Folic acid supports a normal mental function by being involved in the body's serotonin production. Folic acid is involved in homocysteine metabolism just like vitamins B6 and B12. Here, it helps convert homocysteine into methionine. Some of the regenerated methionine is used by the body to make S-adenosylmethionine (SAM) which is involved in the formation of a number of hormones and neurotransmitters that affect mood. SAM is also necessary for cell growth and repair.

Folic acid is reduced by alcohol intake, anticonvulsants, and oral use of contraceptives.

Cobalamin (vitamin B12)

Cobalamin is named after the trace element cobalt, which is included in the vitamin. Vitamin B12 often occurs together with vitamin B9 and has some of the same features. Absorption of cobalamin from the intestine depends on a particular glycoprotein in the stomach known as intrinsic factor.

Cobalamin contributes to the body's normal energy metabolism by supporting the citric acid cycle. This energy production helps to reduce fatigue and exhaustion. Cobalamin contributes to normal mental functions by being involved in the body's serotonin production. Cobalamin is involved in the metabolism of homocysteine together with vitamins B6 and B9, where it helps convert homocysteine into methionine. Some of the methionine used for the production of S-adenosylmethionine (SAM) which is involved in the formation of a number of hormones and neurotransmitters that affect mood. SAM is also required for cell growth and repair and it also influences the myelin sheaths that cover the nerve cells for the support of normal nerve function. Cobalamin contributes to normal immune functioning through its involvement in the formation of nucleic acids and proteins such as vitamin B6 and vitamin B9. Cobalamin contributes to a normal production of red blood cells. This takes place via the hematopoietic stem cells in the bone marrow where they are formed.

Individuals who lack intrinsic factor usually get their vitamin B12 injections. Plants do not contain vitamin B12. This is why vegetarians and vegans must make sure to get sufficient amounts of vitamin B12 from other sources such as supplements. Also, elderly people with low levels of gastric acid must make sure to get enough B12.

The European Food Safety Authority (EFSA) has evaluated the evidence behind the different B vitamins and has acknowledged the following claims:

• Immune function
  Vitamin B6, B9 , and B12 all contribute to a normal immune function
• Nervous system function
  Vitamin B1, B2, B3, B6, B7, and B12  contribute to a normal functioning of the nervous system
• Energy metabolism
  B1, B2, B3, B5, B6, B7, and B12 contribute to a normal energy-yielding metabolism
• Tiredness and fatique
  B2, B3, B5, B6, B9, and B12 contribute to the reduction of tiredness and fatique
• Red blood cell formation
  B6 and B12 contribute to a normal red blood cell formation
• Blood formation
  B9 contributes to a normal blood formation
• Iron metabolism
  B2 contributes to a normal iron metabolism
• Mental performance
  B5 contributes to a normal mental performance
• Psycological function
  B1, B3, B6, B7, B9, and B12 contribute to a normal psychological function
• Steroid hormone metabolism, synthesis of vitamin D and some neurotrasmitters
  B5 contributes to a normal function of the above
• Hormonal regulation
  B6 contributes to the regulation of hormonal activity
• Cell division
  B9 and B12 both have a role in the process of cell division
• Maternal tissue growth during pregnancy
  B9 contributes to maternal tissue growth during pregnancy
• Macronutrient (carbohydrate, fat, and protein) metabolism
  B7 contributes to a normal macronutrient metabolism
• Homocysteine metabolism
  B6, B9, and B12 contribute to a normal homocysteine metabolism
• Heart function
  B1 contributes to a normal function of the heart
• Protein and glucogen metabolism
  Vitamin B6 contributes to a normal protein and glucogen metabolism
• Cysteine synthesis
  B6 contributes to a normal cysteine synthesis
• Amino acid synthesis
  B9 contributes to a normal amino acid synthesis
• Hair
  B7 contributes to the maintenance of normal hair
• Skin
  B2, B3, and B7 contribute to the maintenance of normal skin
• Mucous membranes
  B2, B3, and B7 contribute to the maintenance of normal mucous membranes
• Vision
  B2 contributes to to the maintenance of normal vision
• Oxidative stress
  B2 contributes to the protection of cells from oxidative stress