The water-soluble Vitamin B is a group of eleven vitamins that work together as a team, all these B Vitamins that you get in a complex: B1, B2, B3, B5, B6, B7, B9, and B12.
Alcoholism significantly affects your level of B complex that includes thiamin, riboflavin, niacin, folic acid, pyridoxine, cyanocobalamin, biotin and pantothenic acid. Many of your body's vital processes rely on these vitamins -- collectively referred to as B complex -- to function effectively.
Effective treatment of detoxification from alcohol requires B-vitamin supplementation, writes Maura Henninger, a naturopathic physician. Additionally, the National Institutes of Health reports alcohol dependence is a major cause of B-vitamin deficiency in the United States.
Deficiencies of other B-complex vitamins are common with chronic alcohol use. The situation is exacerbated by the fact that alcoholics have an increased need for B vitamins.  It is possible that successful treatment of B-complex vitamin deficiencies may actually reduce alcohol cravings, because animals crave alcohol when fed a B-complex-deficient diet.  Many doctors recommend 100 mg of B-complex vitamins per day.
B vitamins work best when they are taken with other members of the B-complex and in-turn with other vitamins as a whole. It is recommended that when supplementing is sure to take a B-complex to get the whole B spectrum or change to a diet rich in B vitamins. B Vitamins are often sold separately or in a B-Complex, which combine the vitamins to support the nervous system and relieve stress, helping mild depression. The exact dose is very difficult to estimate and only your doctor can give you qualified advice. So let’s take a better look at how B-complex vitamins can assist in the improving the nerve function.


Vitamin B-complex

B vitamins are essential in breaking addictions to both alcohol and drugs. B-complex vitamin can help restore normal liver function and ease alcohol cravings. Research suggests that alcoholic cravings are due to a deficiency in B vitamins and that supplements may lessen the desire to drink.
The B vitamins are used to soothe your nerves and boost your energy. Memory Loss & Insomnia Problems with short term memory? Alcohol is probably responsible. Alcohol blocks the absorption of B vitamins especially thiamin, causing memory loss, central-nervous system damage, and poor concentration. Vitamin B-6 is responsible for our dream sleep, as well as vitamin C.
B-complex vitamins are of special importance, they are incredibly necessary for optimal mental well-being and functioning. Deficiencies in the body of these vitamins are often due to a poor diet and can interfere with the mental health of a person over time, causing depression, agitation, anxiety, and mental lethargy; in extreme cases leads to psychosis and dementia.
Due to a deficiency in B vitamins, alcoholics should supplement to reduce the desire to drink. Because alcohol abuse depletes B vitamins, consider taking a B-complex supplement, plus extra thiamine (B1). A high-potency B-complex vitamin can help restore normal liver function and ease alcohol cravings. High potency means a B-50 complex, which delivers 50 milligrams (mg) each of vitamins B-1, B-2 and B-3, or a multivitamin with at least 50 milligrams (mg) each of these vitamins.

Natural Sources of Vitamin B Complex

Vitamin B complex can be found in many food groups which include green and leafy vegetables, dairy products, fresh fruits, and certain meats. Therefore, foods containing Vitamin B complex are brewer’s yeast, milk, whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt, bananas, potatoes, beans, lentils, and chili peppers to name a few.

Vitamin B-1 (Thiamine)

Alcohol reduces the ability of the body to absorb the vitamin thiamin, also called vitamin B-1 that helps break down carbohydrates, proteins and fat in the food you eat. It also aids in production of hemoglobin, the protein that binds oxygen in red blood cells.
Alcoholics often are deficient in this vitamin because it gets used up breaking down alcohol, sugars and carbohydrates. Thiamine deficiency is a very serious disorder that occurs as a consequence of poor nutrition and a lack of thiamine, or vitamin B1.
A severe deficiency in thiamin leads to a life-threatening brain disorder called Wernicke-Korsakoff Syndrome or Wet Brain Syndrome, characterized by memory loss, confusion and trouble maintaining balance. If severe, it can even lead to permanent brain damage.
Deficiency of vitamin B1 also triggers depression and irritability and can cause neurological and cardiac disorders among alcoholics and therefore it is very important to give them vitamin B1 from time to time.
Vitamin B1 is essential for brain function and the nervous system, flow of electrolytes in and out of cells, digestion and carbohydrate metabolism. During alcohol withdrawal vitamin B1 aids in reducing fatigue, maintaining mental clarity and decreasing disorientation.
Thaimine is particularly important to supplement, as it helps reduce fatigue and brain fog. A 2007 paper published in "Prescrire International" noted that thiamine deficiency is frequent in alcoholics and can lead to serious complications. Therefore, high doses of thiamine can be supplemented to compensate for poor absorption.

Natural Sources of Vitamin B-1

Vitamin B1 (thiamin) can be taken in foods such as fortified with thiamin whole wheat, bran, soybeans, meats, seeds (especially sesame seeds), legumes, wheat germ, nuts, yeast, and molasses. B1 is also found in potatoes, seafood, liver, beans, peanuts, oranges, kidney beans, sunflower seeds, fish, Tuna, lima beans, lentils, pork chops, pine nuts, green peas and pistachios etc. Eat plenty of vegetables containing B1, including kale, spinach, turnip greens, lettuce, cabbage, and many other vegetables.

Vitamin B-2 (Riboflavin)

Vitamin B2, or riboflavin, maintains cell health by processing nutrients from foods and converting carbohydrates, fats and proteins to usable energy.
Riboflavin or vitamin B2 aids in the production of energy and at the same time it also helps in the normal functioning of the cells. A considerable amount of energy is produced by the body of a person who takes in vitamin B2 on a regular basis.
The absorption of this vitamin is inhibited by ingestion of alcohol. Vitamin B2 reduces the severity of headaches and hand tremors associated with alcohol withdrawal.
In 1982 an article published in the British Journal of Psychiatry reported that every one of 172 successive patients admitted to a British psychiatric hospital for treatment for depression was deficient in B2.

Natural Sources of Vitamin B-2

B2 is found in enriched bread, dairy products, milk, yoghurt, cottage cheese, wholegrain breads and cereals, egg white, almonds, wheat germ, millet, meat, yeast, liver, kidney and enriched refined grains. It is also a good idea to eat leafy green vegetables containing this vitamin, add asparagus, broccoli and spinach to your diet.

Vitamin B-3 (Niacin)

Vitamin B3 is very helpful in bringing about a reduction in the urge of drinking in alcoholics. This automatically helps them in overcoming the problem of alcoholism.
Alcohol is often used as a way to cope up with depression witch actually worsens one’s situation; this is because alcohol destroys all the B vitamins in a person’s body.  Vitamin B3 or niacin metabolizes alcohol out of your body and regulates part of the stress-related hormones of the adrenal glands.
Deficiencies of vitamin B3 (Niacin) in particular has been scientifically linked to alcoholism, it is a water soluble nutrient, meaning that the body does not store it, needing to be replaced in the body every day, it’s more important tasks is to facilitates the processes involved in metabolizing fats, proteins, and carbohydrates.
High doses of vitamin B-3, or niacin, are helpful in reducing alcohol cravings, stabilizing mood and reducing the effects of alcohol toxicity on the brain. Start with 500 mg three times daily, and work up to 1,000 mg three times daily. Niacin can cause intense facial flushing that lasts for about one hour. If you take vitamin B-3, have your liver enzymes monitored. Enzymes can be elevated, an indication of inflammation.

Natural Sources of Vitamin B-3

Reliable dietary sources of vitamin B3 (niacin) include Anchovies fish, Tuna fish, Swordfish fish, Bran, Halibut, Roasted chicken breast, Paprika, whole wheat, seeds, Nuts, dairy products, beans, peanuts, turkey, wheat bran, brown rice, milk, eggs, lean red meat, liver, fish, cheese, oats, dried fruit, wholegrain breads and cereals, torula or brewer's yeast, mushrooms enriched refined grains and all protein-containing foods.

Vitamin B-5 (Pantothenic Acid)

Vitamin B5 also known as pantothenate helps to the adrenal function of the body which is especially important in panic attack sufferers. Deficiencies of this vitamin are rare, but may lead to symptoms of fatigue and depression.
Stress As a result of the physical and psychological load that your body has had to endure, you can be literally "stressed out". Pantothenic acid has been found to reduce stress and depression. This is accomplished by the fact that this vital nutrient targets repair for the adrenal glands that have been working over-time to produce the hormone epinephrine to combat the insulin fluctuations. Other stress fighters include glutamine, which rids the body of ammonia that builds up a result of the protein destruction brought on by stress.
Researchers have found that early in the recovery process, alcoholics excrete through their urine most of a B vitamin (pantothenic acid) they took in a supplement form. This was found to occur even when deficiencies existed of this B vitamin as well as other nutrients.

Natural Sources of Vitamin-5

B5 is widespread and found in almost all range of foods, but some good sources include Beans, liver, meats, chicken, milk, kidneys, yeast, peanuts, legumes, nuts, wheat bran, wholegrain bread, and green vegetables. It is found in Avocado, Broccoli, Mushrooms, Corn, Sunflower Seeds, Whey Powder, Cheese, Eggs, Squash, and Cauliflower and whole grain products.

Vitamin B-6 (Pyridoxine)

Vitamin B6, or pyridoxine is significant in the production of the chemical serotonin, which induces calm during anxiety or depressive states and this vitamin helps regulate melatonin levels to induce sleep.
Vitamin B6 is also considered to be one of the most important vitamins to treat alcoholism because it helps in the production of new cells in the body and also hampers any kind of problems that can be suffered in the field of development of the spine and the brain. The sensation in the hands and the feet, depression, anemia and dementia felt by alcoholics can be treated very well with the intake of vitamin B6.

Natural Sources of Vitamin B-6

Whole grains, cereal grains and legumes, green and leafy vegetables, bananas, chicken, beans, meat, beef, fish (Salmon, Cod, and Tuna) shellfish, liver, pork, Tenderloin, chicken, potatoes, wheat germ, chickpeas, eggs, avocados, dried fruit, nuts, peanuts, Pistachios, fruit and molasses are  great source of vitamin B6(pyridoxine). High levels of vitamin B6 also occur in cauliflower, watercress, spinach, okra, onions, broccoli, squash, kale, kohlrabi, brussels sprouts, peas and radishes.

Vitamin B-9 (Folic acid)

Folic Acid is generally known as Vitamin B9 is an important nutrient that is required for building DNA. Folic acid is a derivative of folate. Folate changes to folic acid when ingested.  Vitamin B9, or folate is important in cellular and brain health. Folate helps produce and maintain new cells.  Alcohol interferes with dietary folate intake, folate absorption, transport of folate to necessary tissues, and the storage and release of folate by the liver. Alcohol also inhibits absorption of folate and other vitamins by killing the cells lining the stomach and intestines that mediate the absorption of these nutrients.

Natural Sources of Vitamin B 9

Food that are rich in folate include vegetables that are leafy & dark green in color lettuce, spinach, collards, broccoli, dried beans, garbanzo beans, lentils, peas, and oranges, Liver, Sunflower Seeds, Dry Roasted Soybeans, Asparagus, Peanuts, Walnuts, Cress, Brie cheese and almonds.  Some foods, such as orange juice, are fortified with folic acid.

Vitamin B-12 (Cyanocobalamin)

Studies have shown that both moderate and heavy alcohol consumption will affect vitamin B12 levels. Alcohol also causes reduced absorption of vitamin B-12.  Vitamin B12 is needed to help make DNA and to maintain healthy nerve cells and red blood cells.
This vitamin is important for the health of both nerve cells and red blood cells. Excessive alcohol use can result in a deficiency in this vitamin that can lead to a nerve disease called peripheral neuropathy. The symptoms of this disease are tingling sensations and/or pain in the extremities. An important B-complex vitamin, B12 also helps regulate the function of the liver. Restoring normal function of the liver can help ease alcohol cravings.

Natural Sources of Vitamin B-12

Vitamin B12 is only found in animal based foods Eggs, meat, poultry, and dairy products such as milk, Eggs, yogurt & cheese almost anything of animal origin. The foods highest in B12 are shellfish (mussels, lobster), oily fish (trout, salmon, tuna, sardines), Shrimp, Halibut, Yogurt, Beef, Oysters, Fish Eggs, Lamb, clams and organ meats beef, chicken, mutton liver. Vegetarians who eat no foods coming from animals should scrutinize their diets and consider taking supplements to make sure they are getting enough of this vitamin.

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