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Being vegetarian I am always careful about incorporating all the right vitamins and minerals into my diet. Over the years I have experimented with many different supplements, but have always felt that the best way to maintain a healthy body and mind is to try to get the right vitamins naturally, from foods.
Vitamin B is one of the most important vitamins to the human body, and although it is available in a great many foods we do not always get as much of it as we should. Also, the different types of vitamin B have their own functions, so it is essential to incorporate all of the different types into our diets. Below I will explore the various types of B vitamin, which foods they can be sourced in and if there is any associated toxicity.
Found in yeast and pork. Deficiency can lead to a condition called beriberi, which affects the nervous system and causes pain in the limbs and an irregular heatbeat, among other problems. There is generally thought to be no toxicity associated with too much thiamine, but it has been linked to anyphalaxis in some experiments.
Found in leafy green vegetables, milk, cheese, legumes, tomatoes and mushrooms. Riboflavin is essential to many cellular functions and deficiency can lead to ariboflavinosis, which can cause adversity to sunlight, glossitis and hyperemia. Again, there is no known upper limit to the amount of riboflavin humans can process.
Found in pork, chicken, milk and eggs. Niacin is important in the repair of DNA, and producing steroids in the body. Deficiency can lead to pellagra, causing insomnia and mental confusion. The recocomended maximum intake in humans is 35mg per day, and exceeding this dosage can lead to nausea and liver toxicity.
*B5: PANTOTHENIC ACID*
Pantothenic acid is important in maintaining healthy skin, and can be sourced from beef, liver, mushrooms and nuts. Deficiency of this B vitamin can cause acne, while there is no upper level in the amount humans may process.
*B6: PYRIDOXINE HYDROCHLORIDE*
Vitamin B6 is important in the production of red blood cells and cardiovascular health. Good sources of it include pork, turkey, bread and cereals, while deficiency can cause depression and high blood pressure. We should limit ourselves to 100mg per day, as over this amount can lead to sensory neuropathy.
Foods rich in biotin include milk, egg yolks and poultry. The vitamin is important in the metabolism of fatty acids, and deficiency only usually affects children, in who it can lead toneurological disorders. Again, there is no upper limit of the vitamin.
Inositol can be found in yeast, peanut butter and beef liver. It is essential in reducing cholestorol and insulin signal transduction. It has also been found to aid those with a number of psyciatric conditions, including biopolar disorder, agoraphobia and OCD.
*B9: FOLIC ACID*
Foods high in folic acid include cereals, legumes and leafy green vegetables. Deficiency of folic acid in pregnant women can lead to birth defects, and humans should limit themselves to 1mg per day, as exceeding this may lead to neurological damage.
Found in beef, pork and seaweed, cyanonobalamin is essential to the production of red blood cells. Deficiency of the vitamin can lead to neurological and cognitive defects, including memory loss. High doses, however, can lead to rashes similar in appearance to acne.
The different types of B vitamin each has a different function, but overall the vitamin's role is to keep the immune system and nervous system functioning effectively, assist in cell growth (especially the formation of red blood cells), support the body's metabolism and reduce the risk of pancreatic cancer. I am fortunate in that although vitamin B is found in abundance in many meat products, it is also found in many foods that I enjoy and eat frequently, such as legumes, leafy greens and cheese. I do not believe that being vegetarian has affected my health in any detrimental way, and as I enjoy cooking I like to experiment with different foods in order to incorporate new tastes and textures into my diet, too. I particularly enjoy cooking with leafy greens, and spinach in particular is a fabulous addition to soups and stews. When I make vegetable soup I often use an entire bag of fresh spinach. It lends a beautiful fresh taste to the soup, and leaves luscious green flecks in the broth to remind me of its presence. Eating so many greens, especially of late, has improved the condition of my skin, and I get less spots and other blemishes that I have had in the past. I have also noticed that I feel more mentally alert, and because of this I will be stocking up on my vitamin B intake when I have my next exams at college.
In these times of ready meals and food on the go it can be easy to overlook the importance of a health and varied diet, but vitamin B is available in so many accessible foods that it should be easy for most of us to cook up something that is rich in the vitamin. Vitamin B is essential to so many of the body's functions, and can be found in such a variety of foods that there is sure to be one that you enjoy.
As we are are all aware Vitamins are necessary to all of us in order for us to maintain healthy living. Of all the vitamins the most commonly known ones are the B Vitamins. Each B Vitamin is unique in structure and function but generally they all work together. A deficiency in one B vitamin often means that intake of all B vitamins is low. The B-complex vitamins consist of a group of eight vitamins and these are: Thiamine (B1) Riboflavin (B2) Niacin (B3) Folic Acid (B9) Cyanocobalamin (B12) Pantothenic Acid Biotin The B vitamins are essential for: Breaking down of carbohydrates into glucose, which provides energy for the body. Breaking down of fats and proteins, which aids the normal functioning of the nervous system. Maintainance of muscle tone in the stomach and intestinal tract Maintainance of healthy skin and bones. Maintainance of healthy hair Maintainance of healthy eyes Maintainance of a healthy mouth Maintainance of a healthy liver Relief of moodiness, restlessness, irritability, insomnia and fatigue B Complex is very commonly prescribed after a person has gone through an illness that has left them feeling weak. Since the B Vitamins are predominantly used to providing the body with glucose, this is certainly the natural choice of medication. Most cereals contain predominantly higher levels of B Vitamins than other vitamins, which once again shows there significance in the energy area. Much of the food that we consume contains the B Vitamins but many of us may be in jepoardy of not getting the Recommended Daily Allowance, due to our different diets and lifestyles. One of the most common nutritional deficiency in the world is folic acid deficiency, which is characterized by low mood, and can lead to neural tube defects in the developing, unborn child. Therefore it is essential that we all get a proper intake and balance of these
important B Vitamins and one of the best ways to go about this is to take Vitamin B Complex tablets. Personally I have been taking them since the last ten years. However it has not always been by means of Vitamin B Complex tablets. Rather initially I started of with various multivitamin preparations and then gradually started taking more specific medications and vitamins. At present the type that I am using is the type available at Boots. Boots provide you with a wide range of Vitamin B Complex preparations, which is the main reason why I use them. They have a Vitamin B Complex tablet, Vitamin B Complex capsules and Vitamin B Complex tablets in sustained release. The Vitamin B Complex tablets go for £2.50 for a pack of 60 tablets The Vitamin B Complex tablets, sustained release go for £6.50 for 90 tablets The Vitamin B Complex capsules go for £4.30 for 90 capsules I personally use the capsule type and this for no particular reason. All the three types come in plastic cylinderical jars and with a blue colour wrapper. All these types provide you with 100% of your RDA for all the B Vitamins. The tablets are also suitable for vegetarians. The capsules use gelatin and are therefore not so. Overall the B Vitamins are essential to all of us, as are the other vitamins and there is no better way get your required allowance by taking these Vitamin B Complex tablets or capsules.
I come back blinking from the wilderness, a void of disillusionment, both Ciao and Dooyoo have cut their payouts. I’ll never be able to afford the Porsche now!! Still I’m going to pick myself up by my bootstraps and grimly soldier on with another bunch of absolute twaddle about vitamins. Why? Because I can!! If any of you are unfamiliar with my vitamin ops they go a bit like this, vague introduction (you’ve had that, vague and totally unrelated, wasn’t it?), Historical twaddle, Technical/Biological twaddle, all rounded off with a nice recipe to boost your vitamin intake. Now since this is all a little bit on the technical side and hence dry the whole kit and caboodle (a desperately underused phrase in my opinion) is lightly sprinkled with some truly awful Doctor Doctor jokes (well it’s kind of medical isn’t it?). If you want to give up reading right now, quite frankly I wouldn’t be surprised; I know what’s in store for you… Don’t say I didn’t warn you… Doctor, Doctor, some days I feel like a tee-pee and other days I feel like a wig-wam. You're too tents. So today’s vitamin of choice, if you didn’t manage to read the product heading is Vitamin B1, a complex subject, which is about as close as humour and vitamins ever get, you see Vitamin B is a complex (group) of vitamins B1 being one of them, it just isn’t funny if you have to explain it, is it? ~~Can you tell me all about Vitamin B1 in less than 138 words? ~~ Vitamin B1 or Thiamin was discovered between 1915 and 1916, by Casimir Funk, (a pretty close call on the humour stakes but just a funny name on its own won’t cut it for me, excusable by the fact he was Polish.) Funk actually coined the term vitamine but it was clearly shortened the much peppier vitamin we know and love today. He also went some way to differentiating between hormones and vitamins,
his interest in hormones led him inevitably to work on the pituitary and sex glands (which is about as close to sex as this op is coming). Vitamin B1 is also known as Thiamin and is one of the water soluable vitamins (as opposed to the fat soluable type) this means it cannot be stored by the body and must be replenished in our dietary intake. Doctor, Doctor my son has swallowed my pen, what should I do? Use a pencil ‘till I get there ~~So what is vitamin B1 good for? ~~ Glad you asked me that (In a purely metaphorical sense), well it enables the body to release the energy stored in carbohydrates (it is necessary for production of the coenzyme thiamine pyrophosphate vital in carbohydrate metabolism) and assists in the synthesis of nerve-regulating substances. It also helps to stabilise the appetite and promotes good muscle tone. Doctor, Doctor My little boy has just swallowed a roll of film! Hmmmm. Let's hope nothing develops. ~~And where can I get it? ~~ Food of course or those handy little tablets the likes of Mr. Boots make, personally I’d go for the food option it’s much healthier and a damn site tastier. The main sources are · Pork and lean meats in general · liver, heart, kidney (Hmmmmm offal), · Brewer’s yeast (does this mean beer has it too?) · Eggs · Leafy green vegetables · Whole or enriched cereals, the outer part of the cereal is the richest in Vit. B1 so unprocessed cereals are best · Berries and nuts · Legumes (that’s beans to the likes of you) Doctor, Doctor, I can't get to sleep. Sit on the edge of the bed and you'll soon drop off. ~~So what foul fate will befall me if I don’t take your advice?~~ Well far be it from me to suggest you eat your greens and frankly I don’t give a fig if you don’t but if you don’t get eno
ugh Vitamin B1 you could experience muscular weakness, swelling of the heart and leg cramps. In severe cases it can lead to heart failure and death, which is a good enough reason for me to eat my sprouts. There is also evidence to suggest deficiency effects appetite and causes depression. The technical name for Vitamin B1 deficiency is Beriberi Doctor, Doctor I’ve lost my memory! When did this happen? When did what happen? ~~What if I over do it?~~ Well I’m a fan of excess in almost anything but over doing things like vitamins can be a little iffy. Toxicity is rare but it can lead to symptoms like rapid pulse, weakness, headaches, insomnia and irritability. Which is why the men in the white coats, or “Boffins” as we scientists love to be called have come up with a recommendation for the amount you eat each day, the RDA; 0.5 mg / 1000 Kcalories for adults and children 1.0 mg/day minimum Additional 0.4 mg is suggested for pregnant women Doctor, Doctor I keep thinking I’m invisible Who said that? ~~So do you know handy recipe that would help me to boost my intake of vitamin B1 and yet still be tasty and convenient meal solution? ~~ You folks ask the strangest question, but it just so happens that I do. Courtesy of drkoop.com · 1 pound pork tenderloin · 1/4 cup low-sodium soy sauce · 1 teaspoon peeled, grated ginger root · 1/8 teaspoon cayenne pepper · 3 cloves garlic, crushed · 2 cups fresh snow peas · 1 cup thinly sliced sweet red bell pepper · 3 cups cooked vermicelli · 1/3 cup low-sodium chicken broth · 2 teaspoons cornstarch · 1 teaspoon sugar · 2 teaspoons dark sesame oil 1. Trim fat from pork, and cut pork in half lengthwise. Cut each half crosswise into 1/2-inch thick slices and set aside. 2. Combine soy sauce, grated ginger root, cayenne and crushed garlic in a large zip-top
heavy-duty plastic bag. Add pork; seal bag and marinate in refrigerator 20 minutes. 3. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add pork and marinade. Stir-fry 1 1/2 minutes or until browned. 4. Add snow peas and red pepper; stir-fry 1 minute. 5. Combine broth, cornstarch, sugar and sesame oil; add to vegetables and pork, cooking 1 minute or until thickened. 6. Stir in vermicelli and stir until heated through, about a minute longer. ~~Do you have another abysmal joke to round off the opinion with?~~ Did you really need to ask…. Doctor, Doctor, I feel like a pack of cards. I'll deal with you later.
B vitamins are found naturally in meat, fish, fruit, vegetables and nuts and cereals. My favourite sources are 'Marmite' and Rice Crispies. The B vitamins help the body to maintain a healthy blood supply and nervous system. They help give you to get energy from your food, and maintain that vitality that gives you 'bounce'. If your 'get up and go has got up and went' this could be what you need. Vitamin B6 is mainly involved in maintaining the health of the body and keeping it going when it is under attack, or stressed, from illness, dieting, or pregnancy. Mouth ulcers are often a symptom of low vitamin B6 levels. B6 is said to reduce stress and is particularly effective for PMS and when taking oral contraceptives. It is also vital in the production of healthy blood cells, antibodies that fight infection, and in the maintenance of a healthy nervous system. B6 also helps the body to break down and make efficient use of carbo-hydrates and fat during digestion. You can help to keep your energy and immune systems in peak condition during winter by taking brewers yeast which is available from large chemists like Boots, or taking vitamin B tablets. Brewers Yeast is quite cheap in comparison with purpose made and labelled vitamin B tablets. Vitamin B from Holland & Barrett cost me £8.99 for 100 tablets. The same tablets in a plastic bag from Health Rack cost £5.99. 100 Brewers yeast tablets cost as little as £2.50. So, be careful where you buy these and any other vitamin or mineral supplement. Make sure you compare like with like though. You need to look at the weight and constituents of each tablet (packaging doesn't matter!) Extra B vitamins can help reduce stress and give you extra energy. They may also give you a little extra protection from winter colds and 'flu'.
For a long time the nearest I got to taking any form of supplement was chewing one of those cerise pink tablets that showed up the tartar on your teeth. I was actually one of those rare species of little darlings who liked her vegetables, but my mum occasionally liked to shove an orange Vitamin C tablet down my gob just to be on the safe side. I never saw the need to take vitamin supplements. Even when I became vegetarian. People accused me of being anaemic- looking, but I felt fine. Yes I had that pale translucent skin, but I’ve always been like that it was just my colouring. Three years ago I became increasing stressed due to panic attacks and nervous problems. I was constantly run down and lethargic and was surviving on a daily dose of anti-depressants. One day I developed an unbearable itch on my legs, caused I thought by an allergic reaction to sugar wax I had used on my legs. Once I scratched at the skin it formed watery-like blisters which weeped and thinned the skin making it sore and bleed. I consulted my doctor about this when picking up my monthly supply of anti-depressants. She said I had a form of eczema exacerbated by stress. Apparently stress causes your vitamin supply to deplete rather quickly and can result in a deficiency. I was lucky that it had attacked my skin, as it can be known to attack vital organs. Err that’s great for installing a sense of wellbeing you want from the doctor isn’t it? I was given a steroid cream to be applied thinly to the area .It worked temporarily, but the eczema came back. I decided to purchase some Vitamin B Complex tablets as they were said to be good for skin and remembering what my doctor had said. It also was the perfect supplement for a vegetarian, which I was. Boots Vitamin B Complex £3.50 for 60 tablets – price on the Boots website They are small beige-yellow tablets that you take once daily. I suggest you swallow them w
hole with a glass of water. They say they can be chewed or sucked, but I wouldn’t recommend this unless you are a masochist or have a good gag reflex. By gag reflex I mean, do not easily feel sick, as these tablets taste awful and make you want to retch. Each tablet contains the recommended daily allowance of all the B vitamins. They are: - Thiamin (Vitamin B1) 1.4mg = 100% RDA Riboflavin (Vitamin B2) 1.6mg=100% RDA Niacin (Vitamin B3) 1.8mg=100%RDA Pantothenic Acid (Vitamin B5) 6mg=100%RDA Vitamin B6 2.0mg=100%RDA Vitamin B12 1mcg=100% RDA Folic Acid 100% 200mcg= RDA THIAMIN-VITAMIN B1 Thiamin (Vitamin B1) is needed in the body to release energy from carbohydrate. It is said to boost memory and keep your nerves healthy. It is said to reduce sugar craving which is bad news for you chocolate addicts. Vitamin C helps the absorption of this vitamin, so it could be taken with a glass of fruit juice, as does other B vitamins. Absorption of the vitamin is reduced if you eat a lot of sushi (raw fish) as it contains a chemical that can prevent absorption of B vitamins as could high levels of coffee, tea and alcohol. The RDA, 1.4 mg (recommended daily allowance is the equivalent to a bowl of fortified cereal) Deficiency in this vitamin is called beriberi and is usually as a result of alcoholism. Top sources of Vitamin B1 mg/100g of food Yeast extract 4.25mg/100g Peas 0.89mg/100g Oranges 0.70mg/100g Fortified cornflakes 0.65mg/100g Boiled potatoes 0.59mg/100g Pork chop 0.48mg/100g Wholewheat pasta 0.43mg/100g Wholemeal bread 0.37mg/100g Egg yolk 0.30mg/100g RIBOFLAVIN (VITAMIN B2) This vitamin releases energy to cells. It is important for healthy skin, hair and nails. Absorption is helped by other B Vitamins, meat, Brazil nuts (in which the selenium mine
ral is found) and cereals Alcohol, malaria drugs and some anti- depressants inhibit the absorption of this vitamin. Contraceptive pills and smoking also inhibit absorption. *WARNING* If you are prone to cataracts should not take more than 10mg daily People who are stressed, pregnant or have diabetes can be deficient in this vitamin. Symptoms of deficiency include tiredness, weakness, dodgy skin and nails. Top sources of Vitamin B2 mg/100g of food Marmite (yeast) 11.0mg/100g Lamb's liver 4.4mg/100g Pig's kidney 2.1mg/100g Fortified cornflakes 1.3mg/100g Cheddar cheese 0.4mg/100g Eggs 0.35mg/100g Beef 0.33mg/100g Yoghurt 0.27mg/100g Chicken 0.19mg/100g Whole milk 0.17mg/100g Niacin (Vitamin B3) 1.8mg=100%RDA Niacin involved in energy- producing reactions that take place in cells. Can help improve acne rosacea. Top sources of vitamin B3 mg/100g of food Chicken 12.8mg/100g Pork 11.0mg/100g Beef 10.2mg/100g Wheatgerm 9.8mg/100g Turkey 8.5mg/100g Cheddar cheese 0.4mg/100g Wholemeal bread 5.9mg/100g Cod 5.7mg/100g Lamb cutlets 4.8mg/100g Pantothenic Acid (Vitamin B5) 6mg=100%RDA Top sources of vitamin B5 mg/100g of food Calves' liver 8.4mg/110g Plain peanuts 2.66mg/110g Tahini paste 2.17mg/110g Sesame seeds 2.14mg/110g Pecan nuts 1.71mg/110g Walnuts 1.6mg/110g Avocado 1.1mg/110g Is absorbed well with other B vitamins and folic acid. Stress, too much tea, coffee, and alcohol all inhibit absorption. It is good for constipation, tiredness, and nasal problems as a result of allergic reaction, rheumatoid arthritis and respiratory infections. Vitamin B6 2.0mg=100%RDA This is needed for healthy blood, nerves and proper use of proteins Vitamin B12 1
00% RDA 1mcg Vitamin B12 helps in the formation of red blood cells and is also important for a healthy nervous system. It works well when taken with folic acid. Iron deficient anaemia is caused by a deficiency in this vitamin. This type of anaemia is associated with dry brittle nails and a sore side of mouth as well as the usual tiredness, pallor, dizziness, headaches, shortness of breath and even chest pains. Vitamin B12 is also said to be a mood enhancer. It is directly involved in the production of serotonin. Serotonin levels are said to be low in those suffering from depression. Top sources of vitamin B12 mcg/100g of food Lamb's liver 81mcg/100g Liver pate 7.2mcg/100g Pork 2mcg/100g Duck 3mcg/100g Pheasant 2.5mcg/100g Eggs 2.5mcg/100g Cod 2.0mcg/100g Beef 2.0mcg/100g Fortified breakfast cereals1.7mcg/100g Yeast extract0.5mcg/100g Folic Acid 100% 200mcg=RDA Folic acid is essential for growing cells and healthy blood. It is important for a healthy heart and baby. Pregnant women take a supplement of this to prevent certain birth defects such as spina bifida. It is also used in treating megoblastic anaemia (folate- deficient anaemia- similar to pernicious anaemia (B12 deficient anaemia). Folate is found in the following foods Top sources of folate mcg/100g of food Ox liver 290mcg/100g Fortified cereal 250mcg/100g Black-eye beans 210mcg/100g Brussels sprouts 110mcg/100g Peanuts 110mcg/100g Spinach 90mcg/100g Broccoli 64mcg/100g Lettuce 55mcg/100g Chick peas 54mcg/100g High intake of folic acid over a long period of time may effect the bodies’ production of zinc. EFFECTIVENESS OF THE TABLETS My skin improved and I rarely get patches of eczema. I continue to take the tablets, when I remember. Most of these vitamins are availa
ble in a bowl of cereal; so most people have no need to supplement. I recommend these B Vitamin Complex Tablets if you are run down, stressed, depressed or vegetarian. *NB* The amount of each vitamin in certain foods data was taken from the Boots’ website Wellbeing.com
I used to have a lot of problems with both of my wrist.I have Carpal Tunnel in both of my wrist.About two years ago ,I was having to wear braces on both of my wrist.They started giving medicine to take for the pain and then those painful shots.Nothing was working they had me scheduled to have surgery. But just so happened I met this doctor from out of town the week before I was suppose to have surgery.He told me what was wrong with my wrist, before I even told him.He told me to try this before I had surgery.He suggested me to take 1000 mg. of B-12 a day and take 500 mg. of B-6 a day.So, I put my surgery off for about 3 weeks to see if these vitamins worked. I'm glad I did, because I haven't had anymore problems with my Carpal Tunnel. I've always heard that the surgeries told always work and you have to have repeated surgeries.I'm so grateful to the doctor who was from another state, if it wasn't for him I wouldv'e had surgery.If your having problems with your wrist of hands please give this a try before they want to do surgery on you.
Well, my girlfriend is a pharmacist and I have learnt something from her today. Again, I would like to share this B's knowledge to all of you now. Basically, Vitamin B is a group of water-soluble nutritions (B-6, B-1, B-12) that participate in many of the chemical reactions in the body. Vitamin B-6 plays a role in the synthesis of antibodies in the immune system. It helps maintain normal brain function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more the need for vitamin B6. Vitamin B-6 is found in beans, nuts (<-- I like that),eggs, meats, fish, whole grains, and fortified breads and cereals. As for Vitamin B-1 helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles and nervous system. You can find it in fortified breads, cereals, pasta, fish, dried beans, peas and soybeans. Damn, I can't remember what is B-12 for. I know there is another B-2 which I am not familiar as well. Erm, I'll let you all know once I free. Seeya !
We all probably need vitamin B supplements from time to time because we live in a stressful world. Also cooking takes out this vitamin. A good source, food wise is from cabbage and broccoli , especially the juices , after cooking , molasses is also is a good source of all the B vitamins accept B1 ,Thiamine which can be found in Marmite .If we need a supplement I have found Quest a good make or healthcrafts .Another company called Roberts I heard was good .Get their address from Health Magazines they are mail order .Only take them all together complete B ,as you can cause imbalance otherwise B6 is in yeast, liver cereals, meat ,greens ,nuts, and fruit. I have needed vitamin B more often because I suffer from M.E.it has helped me to sleep better and with mobilty it has helped my circulation and helped with loss of power in my legs . Its to be recomended to people with MS too a friend of mine got markedly better taking vitamin B . Its better taken with first meal of day .I have to have a yeast free one as I am yeast sensitive .B needs to be taken as a complex ,otherwise one taken in isolation can cause difficiency in others. maidmarion date 17th July time 6 o5 .pm .
About six months ago I read an article that Vitamin B was supposed to help enormously with increasing your energy levels - and I have seen several similar articles since. Previously I had had little experience with vitamin B, but as my energy was definatly in need of boosting, I gave it a try! And it worked! I definately find that it helps give me more energy to get through the day. However it is quite expensive, so at first I let it lapse when I finished the jar. I really did notice my energy levels decline again though, and have likewise noticed an improvement now I am back on it. All the articles I have seen recommend taking a good dose, time released variey, and it makes sense - but unfortunately the B100 timed release is 11.59 for 100 with Holland and Barrett. Still what price can you put on energy eh?!
Some people may have heard that due to a scare after some research that B6 was actually banned from sale. However from what I understand the reseach has not been proved and it is possible to buy it over the counter again. Personally I find it very good when I have mouth ulcers which I beleive many women suffer from due to hormone fluctuations during the menstrual cycle. It is relatively cheap if you buy the chemists own brand and the dosage is clearly marked depending on the strenght of tablets. I have never had any side effects and am certainly glad they didn't ban it forever.