B Vitamins to Improve Your Mood and Energy

The B vitamins are eight water-soluble vitamins (besides Vitamin C) that play important roles in cell metabolism. These vitamins are known to play an important part in energy production, improve immune and nervous functions, promote cell growth and division, and maintain healthy skin and muscle tone. Additionally, they can also help boost your libido by regulating your sex hormone levels and function, and combating stress and depression. Several studies have also suggested that B vitamins can help reduce the risk of cervical cancer, help lower cholesterol, and fight heart diseases.

All eight of these B vitamins, collectively known as vitamin B complex, are as follows:

• thiamine (B1)
• riboflavin (B2)
• niacin (B3)
• pantothenic acid (B5)
• pyridoxine (B6)
• cyanocobalamin (B12)
• folic acid (B9, B-c, or vitamin M)
• biotin (B7 or vitamin H)

Your ability to react and respond to your lover depends on your brain’s signals to your glands to initiate the hormone production and flow of blood to your sex organs. B vitamins help in these areas by improving your mood, nervous and hormonal functions, and blood flow.

Thiamine is essential for the metabolism of carbohydrates into the simple sugar glucose which the body uses for energy. Thiamine is also important for the production of enzymes and the proper functioning of the nervous system. Optimal nerve transmission and energy production are important factors that contribute to better sex.

Riboflavin is important in the breakdown of carbohydrates, fats and proteins, and, like thiamine, it acts as a coenzyme in the process. It is also significant in the maintenance of the skin and mucous membranes, the cornea of the eye and for nerve sheaths. Riboflavin helps in preventing cataracts, increasing iron levels, and regeneration of glutathione, an enzyme that rids the body of free radicals. Results of better riboflavin intake can be seen in healthy smooth skin and increased fertility.

Niacin is needed for the metabolism of food, the maintenance of healthy skin, nerves and the gastrointestinal tract. A deficiency of niacin causes the disease, pellagra. The symptoms of pellagra are sometimes referred to as the "three D's" -- diarrhea, dermatitis and dementia -- ultimately resulting in a fourth "D", death. Niacin has been proven to aid in lowering bad cholesterol in the body. It contributes to better sex through increasing blood circulation and synthesizing of sex hormones. It enlarges the blood vessels resulting to enhanced erection. For women, it increased blood flow to the skin and mucous membranes which intensifies their orgasm. Vitamin B3 is also known as a quick-acting aphrodisiac in pure form because it produces flush (niacin fluch) identical to the sexual flush. Using it 30 minutes before sexual activity can enhance the sexual flush.

Pyridoxine, also known as pyridoxal phosphate and pyridoxamine, is needed (like some of the other B vitamins) for the breakdown of carbohydrates, proteins and fats. It is also used in the production of red blood cells, as well as in the biochemical reactions involved in the metabolism of amino acids (the building blocks of protein). Because Pyridoxine plays a central role the formation of key several neurotransmitters, and the production of serotonin, melatonin and dopamine, it is frequently recommended as a nutrient to support mental function (mood) and nerve conduction. It is also believed to benefit impotence enhancing the levels of testosterone in the body and also improving the stimulus required to get the erection process started. Additionally, it decreases production of prolactin, a hormone that reduces sex drive.

Cyanocobalamin and folic acid interacts together to synthesize DNA, which is important for all cells in the body. They are also necessary for the breakdown of proteins and the formation of hemoglobin, a compound in red blood cells that transports oxygen and carbon dioxide. A deficiency in one or both causes anemia, poor growth, brain damage, and irritation of the mouth. These two also plays an important role in a woman’s fertility, especially during pregnancy, where the need for them increases due to high requirements of the vitamins from the fetus. All of the B vitamins, especially folic acid, should be slightly increased during pregnancy and lactation (breast milk production).

Pantothenic acid and biotin are used in the breakdown of carbohydrates, lipids and some amino acids. They also function as coenzymes in carboxylation reactions (-COOH) along with folic acid, which are also useful in many of the body's functions. Pantothenic acid might be useful in treating rheumatoid arthritis. It could also be used to lower blood cholesterol and triglyceride levels. It is commonly found in "anti-stress" formulas because it works with the adrenal glad to produce stress hormones. Biotin of course strengthens the fingernails, relieves a scalp condition in newborns, and is very effective at controlling blood sugar levels in diabetics.

According to a new study Cancer Causes and Control in 2003, women with low dietary intakes of vitamins B1 (thiamine), B2 (riboflavin), B12 (cobalamin), and folic acid may be more at risk of developing pre-malignant changes in the cervix called cervical dysplasia which could lead to the development of cervical cancer. This is especially true for those who smoke and take alcohol which depletes B vitamins from the body. Studies have also shown that oral contraceptive pills deplete the body of B vitamins just the same and their use is known to increase the risk of cervical dysplasia as well.

Vitamin B3 Niacin is available in a form called nicotinic acid. Now, this nicotinic acid if taken in large doses -- 100 mg to 1,000 mg (1 g) daily -- are effective in lowering blood levels of triglycerides and the "bad" low-density lipoprotein (LDL) cholesterol, while increasing blood levels of the "good" high-density lipoprotein (HDL) cholesterol. This makes niacin an important tool in preventing or reversing heart disease. Niacin raises HDL (good) cholesterol levels significantly.

Vitamins B6, B12, and folic acid are known to lower homocysteine levels in the body. High blood levels of homocysteine have been associated with an increased risk of atherosclerosis, kidney diseases, psoriasis, breast cancer, and acute lymphoblastic leukemia. Homocysteine is an amino acid formed during the metabolism of methionine, an amino acid found in proteins. Vitamins B6, B12, and folic acid block this process by metabolizing homocysteine further.

Different B vitamins come from different natural sources, such as potatoes, bananas, lentils, chilli peppers, tempeh, liver oil, liver, turkey, tuna, Nutritional yeast (or brewer's yeast) and molasses. Marmite and Vegemite bill themselves as "one of the world's richest known sources of vitamin B". The B-12 vitamin is of note because it is not available from plant products, making B-12 deficiency a concern for vegans. Another popular means of increasing one's vitamin B intake is through the use of dietary supplements purchased at supermarkets, health centers, or natural food stores. B vitamins are also commonly added to energy drinks.