B Vitamins work together much better when taken all together but each B Vitamin also has their specific functions and uses.
B2 (Riboflavin) is important in energy production, thyroid hormone metabolism, proper immune function, healthy eyes, useful in preventing migraines and tissue repair. Deficiencies have been linked to tuberculosis, acute diabetes, hypothyroidism, anemia, psychiatric disorders and alcoholism.
Food Sources of B2 are cheese, yogurt, eggs, meats, especially kidney and liver, poultry, fish, beans and spinach. Other good sources are avocados, currants, asparagus, broccoli, Brussel sprouts (come on, they`re not that bad), and nuts.
B3 (Niacin) is a coenzyme in several important biochemical functions, especially those needed to maintain healthy skin and a properly functioning gastrointestinal tract and nervous tract. It`s also involved in the metabolism of fats, lowering cholesterol by decreasing the bad cholesterol and triglycerides levels in the blood while increasing the good cholesterol needed by our bodies and brain. Deficiencies have shown to affect the nervous system and menstrual problems.
There may be an increased need for Niacin for people who eat corn based diets (the niacin in corn in unabsorbable, unless soaked in lime juice, as is done in Mexico), people who have cancer, people taking drugs to treat tuberculosis, women who are taking oral contraceptives, and people who have protein deficiencies.
Food Sources of B3 are beef, pork, fish, milk, cheese, whole wheat, potatoes, eggs, broccoli, tomatoes, and carrots.
B3 may be lost in cooking water, it`s best to steam, bake or stir-fry vegetables to spare as much of this vitamin as possible.
This information is for educational purposes and is not meant to diagnose or treat illness; to do so please consult a licensed physician.