Vitamin B Explained Part Two:

In our last article, we discussed the overall benefits from Vitamin B supplementation and began defining the particular benefits that can be derived from individual B vitamins. This article will cover Vitamin B3 and Vitamin B5, discussing what they do, how you can get it, and who is most likely to be deficient in one or the other.

Vitamin B3 - What it Does

Vitamin B3 is responsible for releasing energy that is stored in carbohydrates. We previously discussed how two other B vitamins, Vitamin B1 and B2 assist in this process. In order to completely process carbohydrates, all three are essential.

It is also responsible for forming fat from carbohydrates and processing alcohol in the blood stream. Niacin, the other name for Vitamin B3 has also been found to regulate cholesterol levels in the body.

Other benefits of Vitamin B3 include treating acne, osteoarthritis, dysmenorrheal, raynaud's disease, and high levels of triglycerides.

Vitamin B3 - How to Get It

If you do not necessarily need a large amount of Vitamin B commonly found in supplements, there are specific foods that contain a good amount of this important vitamin. You can find high levels of Vitamin B3 in peanuts, brewers yeast, fish and meat products.

Vitamin B3 - Am I Deficient?

Symptoms of a Vitamin B3 deficiency can include a loss of appetite, diarrhea, beefy tongue, skin rash as well as emotional and digestive disturbances. If you are suffering from any of the above, it is a good idea to check with your physician to rule out a Vitamin B3 deficiency.

Vitamin B5 - What it Does

Vitamin B5 is responsible for energy production in what is called Kreb's Cycle. It is also used to make acetylcholine, which is an important neurotransmitter in your body. Vitamin B5 produces, transports and releases energy from fats in your blood stream, as well as providing synthesis of cholesterol. It is necessary to lower cholesterol and triglyceride levels as well as activation of the adrenal glands.

Studies have shown that Vitamin B5 is beneficial in lowering cholesterol levels and in treating rheumatoid arthritis.

Vitamin B5 - How to Get It

In addition to supplements, you can find Vitamin B5 in liver, salmon, yeast, meat, grain, eggs, dairy products and some vegetables. Higher levels are found in liver, salmon and yeast, but the other foods still contain healthy amounts of Vitamin B5.

Vitamin B5 - Am I Deficient?

Vitamin B5 deficiency is normally quite rare, but usually affects alcoholics.

Our next article will cover the benefits of Vitamin B6 and Vitamin B12.

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