There are two most common water soluble vitamin B. Biotin is one that is important in the formation of fatty acids and glucose which are used as fuels by the body. The lack of biotin is rare, when it occurs it may lead to skin rash, loss of hair, high blood levels for cholesterol and heart problems. There are several foods rich in biotin including liver, cauliflower, salmon, carrots, bananas, soy flour, cereals and yeast. Recommended Dietary Allowances (RDA) is 30 to 100 micrograms/day.
The second water soluble vitamin B is the famous folic acid which is found in the cereals, baked goods, leafy vegetables(spinach, broccoli, lettuce), okra, asparagus, fruits (bananas, melons, lemons), legumes, yeast, mushrooms, organ meat (beef liver, kidney), orange juice, and tomato juice. Folic Acid is important in the formation of red blood cells, it can help to decrease the toxicity of methotrexate in patients who have to use this medication chronically. Normal levels of folic acid may help avoid cancer, Alzheimer’s Disease, chronic fatique syndrome, depression, aging associated hearing decline, high blood sugar/glucose intolerance. The daily recommended intake of folic acid is 400 micrograms/day. In pregnant patients the dose is higher as well as lactating women.
Vitamin B12 is found in fish, shellfish, oyster, meat and dairy products. It helps to maingain healthy nerve cells and red blood cells and is also needed to make DNA. There are some studies that show the efficiency of vitamin B12 in fatigue fighting if it is given intramuscular injections twice weekly.
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