Vitamin B6 / Pyridoxine

               

Vitamin B6 / Pyridoxine
It is a water soluble vitamin, needs daily replenishment. It helps the body in processing fat, protein and carbohydrates. It plays a role in cell growth, production of red blood cells and cells of the immune system.
Action
It helps to:

• boost the immune system
• work brain properly
• maintain chemical balance in the body
• relax the body
• counteract the side effects of drug Cycloserine and Isoniazid

Recommended Dose
Male- 2.2 mg per day
Female-2 mg per day
Pregnant woman- 2.6 mg per day
Breast feeding mothers- 2.5 mg per day
Infants -0.3mg per day
Children –0.9mg per day
Sources
It is available in meat, fish, whole grain, banana, carrot, vegetable, lentils, sunflower seeds and soy beans.
Side effects
Over dose of Vitamin B6 (>500 mg) can lead to serious nerve damage, as evidenced by earlier signs such as clumsiness and numbness.

Vitamin B5 / Pantothenic acid

Vitamin B5 / Pantothenic acid

It is a water soluble vitamin and needs daily intake. It helps the body releases energy from carbohydrates, protein and fat.
Action
It helps the body to grow
It stimulates the cells to multiply, which promotes wound healing.
Recommended Dose
Male- 4-7 mg per day
Female-4-7 mg per day
Pregnant woman- 7 mg per day
Breast feeding mothers- 7 mg per day
Infants -2 mg per day
Children –3 mg per day
Sources
It is found in organ meats especially liver, egg, whole grain cereals, corn, lentils, soybeans and sunflower seeds.
Side effects
Over dose may cause diarrhea and water retention in the body.

Vitamin B3 / Niacin

                                                              

Vitamin B3 / Niacin
It is a water soluble vitamin, needs daily replenishment. Niacin supplements are in the form of nicotinic acid and niacinamide. The nicotinic acid helps to prevent cardiovascular diseases.
Action
It helps the body in synthesizing DNA, helps in processing of fat to reduce sugar and release energy from the food. It lowers the amount of cholesterol and triglycerides in the blood.
It also helps to:

• Keeps skin and nerves stay healthy
• Treat pre menstrual headaches
• Treat pellagra
• Reduce the amount of cholesterol and triglycerides in the blood.

Recommended Dose
Male- 18 mg per day 

Female-14 mg per day
Pregnant woman- 16 mg per day
Breast feeding mothers- 18 mg per day
Infants -6 mg per day
Children –11 mg per day
Sources
Good sources are meat, fish, pork, salmon, tuna, peanuts, sunflower seeds and beef liver.
Side effects
Over dose of niacin (>2,000 mg per day) damages the liver and causes gastritis with peptic ulcer, nausea, vomiting, abdominal cramps are warning signs of over doze.