The "B" vitamins

The "B" vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods. This supplements containing all 8 as a vitamin B complex,

The list of "B" VITAMINS COMPLEX

Vitamin B 1 (thiamine) Vitamin B 2 (riboflavin) Vitamin B 3 (niacin or niacinamide) Vitamin B 5 (pantothenic acid) Vitamin B 6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride) Vitamin B 7 (biotin) Vitamin B 9 (folate) Vitamin B 12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

The FUNCTION of B vitamins

• B1 - Vitamin b1 Thiamine plays a central role
• B2 - Vitamin b2 Thiamine in the generation of energy from carbohydrates. It is involved in RNA and DNA production, as well as nerve function. Its active form is a coenzyme called Thiamine pyrophosphate (TPP), which takes part in the conversion of private to acetyl Coenzyme A (CoA) in metabolism.
• B3 - Riboflavin is involved in the Vitamin b3 energy production for the electron transport chain, the citric acid cycle, as well as the catabolism of fatty acids (beta oxidation)
• B5 - Vitamin b5 Niacin is composed of two structures: nicotinic acid and nicotinamide. There are two co-enzyme forms of niacin: the nicotinamide adenine dinucleotide (NAD) that carries hydrogen’s and their electrons during metabolic reactions, including the pathway from the citric acid cycle to the electron transport chain and the nicotinamide adenine dinucleotide phosphate (NADP) a coenzyme in lipid and nucleic acid synthesis, this two play an important role in energy transfer reactions in the metabolism of glucose, fat and alcohol.
• B6 - Vit B6 Pantothenic acid is involved acid in the oxidation of fatty acids and carbohydrates.
• B7 - Vit b7 Pyridoxine is usually stored in the body as pyridoxal 5'-phosphate (PLP), a co-enzyme form of vitamin B 6. It’s involved in the metabolism of amino acids and lipids; in the synthesis of neurotransmitters and hemoglobin, as well as in the production of nicotinic acid (vitamin B 3). It’s also plays an important role in gluconeogenesis.
• B8 - Vitamin b8 Biotin is plays a key role in the metabolism of lipids, proteins and carbohydrates.
• B9 - Vitamin b9 Folic Acid acts as a co-enzyme in the form of tetrahydrofolate (THF), which is involved in the transfer of single-carbon units in the metabolism of nucleic acids and amino acids. It is needed for normal cell division, especially during pregnancy and infancy, which are times of rapid growth. Folate also aids in erythropoiesis, the production of red blood cells.
• B12 - Vitamin b12 Cobalamin is involved in B 12 the cellular metabolism of carbohydrates, proteins and lipids. It is essential in the production of blood cells in bone marrow, nerve sheaths and proteins.

B vitamin sources

• B vitamins are found in whole unprocessed foods. Processed carbohydrates such as sugar and white flour tend to have lower B vitamin than their unprocessed counterparts. because of this reason that unprocessed has a high vit b than processes food many country including US are required by law that this B vitamins thiamine, riboflavin, niacin, and folic acid should be added back to white flour after processing, this flour called Enriched Flour on food labels.
• B vitamins are particularly concentrated in meat such as turkey, tuna and liver. 
• Good sources for B vitamins include whole grains, potatoes, bananas, lentils, chilli peppers, temper, beans, nutritional yeast, brewer's yeast, and molasses.

Overdose effect of B vitamins
Because b vitamins are Water-soluble it is eliminated in the urine, taking large doses of certain B vitamins may produce a little and passing effects.


Vitamins b complex deficiency symptoms
Symptoms in the skin, like, dermatitis, dry skin, cracks at the corners of the mouth, frequent bruising and wounds that takes a long time to heal,


Possible symptoms.

• Muscle weakness, lack of coordination and wasting away of muscle mass. Pain or soreness in the muscles or joints may also feel. Tingling in the fingers and toes may also occur,
• Mental effects, like, confusion, headache, insomnia or irritability, an increased sensitivity to light, Anemia,
• Gastrointestinal symptoms, like a nausea, vomiting or diarrheal, Folate deficiency is also harmful, especially in the mother‘s to be, because it can cause severe neurological birth defects.

Sources. Livestrong and Wikipedia
http://www.livestrong.com/article/342433-vitamin-b-complex-deficiency-symptoms/#page=1
http://en.m.wikipedia.org/wiki/B_vitamins