The Vitamin B complex consists of eight important water-soluble vitamins needed for cell metabolism. These vitamins are essential for proper body functioning and are found in various foods. The eight B vitamins are B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
Vitamin B1 is essential for energy production and helps regulate the nervous system. B2 helps with energy production and is necessary for red blood cell formation and the breakdown of carbohydrates, fats, and proteins. B3 helps to regulate cholesterol levels and produce energy from carbohydrates. B5 helps with energy production, to form fatty acids and cholesterol. B6 helps with enzymes in the metabolism of carbohydrates, fats, and proteins. B7 helps to metabolise proteins, carbohydrates, and fats. B9 helps form red blood cells and is essential for the production of DNA and RNA. B12 helps form red blood cells, produce DNA, and to regulate nerves and muscles.
Health Benefits Of Vitamin B Complex
Boosts Energy Levels
Vitamin B complex helps convert carbohydrates into energy, making it a great way to boost your body's energy. Taking a B complex vitamin can help increase energy levels, improve your alertness and reduce fatigue.
Promotes Healthy Skin
Vitamin B complex can help keep your skin looking healthy and vibrant. The B vitamins help keep the skin hydrated, promote skin cell regeneration and can help reduce signs of ageing.
Also read: Are You Deficient In Vitamin B6? Watch Out For These Signs of Deficiency
Supports Heart Health
Vitamin B complex can help reduce the risk of heart disease and stroke by lowering cholesterol levels and reducing inflammation. B vitamins can also help reduce homocysteine levels, which is an amino acid linked to an increased risk of cardiovascular disease.
Improves Brain Function
Vitamin B complex can help improve cognitive function, focus and alertness. It can also help reduce symptoms of anxiety and depression.
Enhances Immune System
Vitamin B complex helps keep your immune system functioning properly. It helps boost the production of white blood cells, which are the body’s main defence against infections.
Essential For Healthy Baby
The National Institutes of Health advises 400 micrograms (mcg) per day for adults, 500 mcg for breast-feeding moms, and 600 mcg for pregnant teenagers and women. Natural sources of vitamin B complex include dark-green leafy vegetables, asparagus, brussels sprouts, oranges, almonds, beans, and peas. Folic acid is also added to many fortified meals, such as cereals and breads.
Also read: Vitamin B6 Benefits: Foods To Eat To Prevent Deficiency
The B vitamins are important for overall health and can be found in many foods including whole grains, nuts, beans, dark leafy greens, and eggs. Eating a well-balanced diet that includes a variety of foods is the best way to ensure adequate consumption of all the B vitamins. In some cases, supplementation may be necessary to ensure proper consumption of these essential nutrients.