When we say complex we really mean a complex of compounds that work together so much that they need each other to function. If you are deficient in one B vitamin then you are probably also deficient in another B vitamin in this complex.

You have probably heard of the B vitamin "Niacin" and maybe even Biotin, but the other two in this article are probably just other B vitamins you have not been aware of by themselves.

There are actual diseases from being deficient in vitamin B3 which is Niacin. This deficiency disease is called Pellagra, and that is also something you may have heard of in your lifetime, or not.

Deficiencies in vitamins B6 and B7 can also have an influence in whether you may end up with Diabetes because of your impaired glucose tolerance as a result of this deficiency.

Vitamin B6, or Pyridoxine, is showing a deficiency in Autism and even being used as a treatment for Autism now.

Pantothenic Acid, or vitamin B5, deficiency has shown to be a factor in acne and also obesity these days.

Niacin, or vitamin B3, is known by many now as having to do with your circulation.

Biotin, which is vitamin B7, is now known to be associated with your hair, your skin problems, liver problems, and your blood sugar problems.

As these compounds work together to take care of this myriad of physiological functions in your body on a daily basis to keep you healthy, it is not hard to actually think about eating the foods that these vitamins come from to stay healthy.

From Schizophrenia to Diabetes and even Autism, you can understand that these are malfunctions of the body because you have not given your body enough of the right nutrients to keep your body functioning properly.

Way too many people do not eat any vegetables, much less they do not eat organic vegetables which have many more nutrients in them, and none of the chemicals, I might add, that keep your immune system working on the edge just to maintain your homeostasis.

When it comes to vegetables, if you eat organic fruits and veggies you will be much healthier much easier. When you eat the chemicals on the fruits and veggies at the grocery or in the packaged processed foods at the grocery, you are asking your immune system to work way overtime to process all the chemicals out of your body just so you can get some of the nutrients in the food you ate.

Your immune system is put into a state of 50% less for 6 hours every time you drink one can of soda pop. Think about that the next time you opt in for a soft drink.

Vitamin B3, or niacin, or (Nicotinic Acid), lowers cholesterol, it improves circulation, and helps with schizophrenia, and also enhances memory. Niacin is needed for: the metabolism of carbohydrates, protein, and fat, good circulation, skin that is considered healthy, necessary for the central nervous system. It is used to lower blood cholesterol and triglycerides, as well as help with poor circulation, stress, leg cramps, headaches and poor immunity.

Food sources of vitamin B3, or niacin, are beef liver, eggs, mushrooms, fish, avocados, dates, tomatoes, leaf vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grain products, legumes, saltbush seeds, brewer's yeast, dandelion greens, rabbit, corn flour, dates, milk, and vegemite.

Some deficiencies of vitamin B3, or niacin, are, of course Pellagra, and also inflammation, canker sores, skin eruptions, dementia, muscle weakness, depression, low blood sugar, diarrhea, limb pain, dizziness, insomnia, halitosis, indigestion, headaches, loss of appetite, and fatigue.

The radiation I had to go through with my illness threw me into PTSD so I take B vitamins daily.

Vitamin B5, or Pantothenic Acid, amazingly has no adverse reactions and no toxicity. It has been successfully used in acne, obesity and diabetic ulceration. It is required for synthesis of coenzyme A (CoA). In the form of CoA, Pantothenic Acid is also required for acetylation and acylation, which are required for enzyme activation and deactivation and signal transduction, respectively.

Food sources of vitamin B5, or Pantothenic Acid, are: organ meats and yeast, which are the best sources, but more common sources are milk, legumes, eggs, vegetables, and wholegrain cereals, avocados, broccoli and mushrooms.

Fruits as sources: watermelon, breadfruit, avocado, grapefruit, black currants, starfruit, cantaloupe, gooseberries, cherimoya, raspberries, guava, dates, and pomegranate.

Vegetables as sources : sweet potato, Broccoli, winter squash, summer squash, brussels sprouts, butternut squash, spaghetti squash, cabbage, spinach, carrot, spirulina, cauliflower, pumpkin, corn, potatoes, french beans, parsnip, okra, and mushrooms.

Nuts and grains as sources: chestnuts, buckwheat, hard white wheat, hard red wheat, oats, durum wheat, peanut, sunflower seeds, and rye.

Legumes as sources: split peas, adzuki beans, mung beans, black eyed peas, lima beans, edamame, and soy beans.

Some deficiencies of vitamin B5, or Pantothenic Acid, are: sleep disturbances, malaise, restlessness, abdominal cramps, vomiting, nausea, fatigue, irritability, and even apathy, as well as neurological symptoms. They can be numbness, muscle cramps, as well as paresthesia. Deficiency in Pantothenic Acid has shown to be a cause of hypoglycemia, also a higher sensitivity to insulin. And it has also shown to cause hepatic encephalopathy and adrenal insufficiency.

Vitamin B6, or Pyridoxine, affects physical health and also mental health, and is required by the nervous system. It is required for: maintaining sodium and potassium balance; is necessary for normal brain function, and aids in the absorption of Vitamin B12, antibody production, and immune system function.

Pyridoxine is used to help in the treatment of arthritis, allergies, and asthma.

Children with Autism show unusually high plasma levels of vitamin B6. Therefore, pyridoxal kinase also showed as having a very low activity in children with Autism.

Vitamin B6 has been shown to play a role in cancer immunity and helps to prevent arteriosclerosis, the toxic chemical called homocysteine's formation, and the formation of kidney stones, but not all kinds.

Impaired glucose tolerance is found with a lack of vitamin B6 or Pyridoxine.

A B6 and magnesium combination has been shown to help attention deficit disorder.

B6, Pyridoxine, has been found to be a key factor in red blood cell regeneration, carbohydrate metabolism and even amino acid and or protein metabolism.

Food sources of vitamin B6, or Pyridoxine, are: bananas, eggs, brewer's yeast, carrots, fish, chicken, meat, peas, spinach, sunflower seeds, walnuts, wheat germ, avocados, beans, blackstrap molasses, brown rice, broccoli, whole grains, cabbage, cantaloupe, corn, dulse, plantains, potatoes, rice.

Some deficiencies of vitamin B6, or Pyridoxine, are: Carpal Tunnel, hearing problems, fatigue, hair loss, nausea, impaired wound healing, dizziness, impaired memory, cracks or sores on the mouth and lips, anemia, vomiting, flaky skin, anorexia, numbness, learning difficulties, conjunctivitis, oily facial skin, inflammation of the mouth and gums, stunted growth, hyper irritability, arthritis, memory loss, tingling sensations, acne, depression, headaches, convulsions, and sore tongue.

Vitamin B7, or Biotin is promoting healthy sweat glands and there are many people who do not understand how important this is to the human body, as well as creating healthy nerve tissue, and good bone marrow. Biotin is so important for the formation of healthy skin and healthy hair, also for cell growth and the utilization of other B complex vitamins. Another great important of this vitamin is for the proper metabolism of fats, protein and carbohydrates. Biotin is how this vitamin is usually referred instead of the vitamin B7 and it may help with blood glucose in type II diabetes. If you are prone or have a genetic tendency for Diabetes, then of course you take B vitamins, don't you?

Food sources of vitamin B7, or Biotin, are: Swiss chard, romaine lettuce, dark green leafy vegetables, onions, carrots, tomatoes, poultry, saltwater fish, cucumbers, peanuts, almonds, walnuts, soybeans, milk, cooked egg yolks, strawberries and raspberries, goat's milk, cabbage, halibut, and cauliflower. But the best source of Biotin is in large amounts in Royal Jelly and Brewer's Yeast.

Some deficiencies of vitamin B7, or Biotin, are: high blood sugar, anemia, perosis, loss of appetite, hepatic steatosis, loss of growth can also occur, seborrheic dermatitis, depression, loss of color of hair which is achromotrichia, Fatty Liver and Kidney Syndrome, dermatitis, alopecia which is hair loss, and even Diabetes.

Now we can go finish up with the rest of the story on these B Complex vitamins in Part Three.