B vitamins are a group of eight essential nutrients that play roles in many organs and bodily systems. Although they can work together in the body, they also carry out their own unique functions.
Vitamin B complex is composed of eight B vitamins, Together, they are called the vitamin B complex. They include:
• Vitamin B-1 (thiamine)
• Vitamin B-2 (riboflavin)
• Vitamin B-3 (niacin)
• Vitamin B-5 (pantothenic acid)
• Vitamin B-6 (pyridoxine)
• Vitamin B-7 (biotin)
• Vitamin B-9 (folic acid)
• Vitamin B-12 (cobalamin)
B vitamins often occur together in the same foods. Many people can get enough B vitamins by eating a variety of nutrient-dense foods.
However, those who struggle to meet their daily needs can use supplements.
People may develop B vitamin deficiencies if they do not get enough of the vitamins from their diet or supplements. They may also have a deficiency if their body cannot absorb nutrients properly, or if their body eliminates too much of them due to certain health conditions or medications.
You can find vitamin B in these foods:
• milk
• cheese
• eggs
• liver and kidney
• meat, such as chicken and red meat
• fish, such as tuna, mackerel, and salmon
• shellfish, such as oysters and clams
• dark green vegetables, such as spinach and kale
• vegetables, such as beets, avocados, and potatoes
• whole grains and cereals
• beans, such as kidney beans, black beans, and chickpeas
• nuts and seeds
• fruits, such as citrus, banana, and watermelon
• soy products, such as soy milk and tempeh
• blackstrap molasses
• wheat germ
• yeast and nutritional yeast
Benefits of Vitamin B Complex
They play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
Vitamin B complex helps prevent infections and helps support or promote:
1. cell health
2. growth of red blood cells
3. energy levels
4. good eyesight
5. healthy brain function
6. good digestion
7. healthy appetite
8. proper nerve function
9. hormones and cholesterol production
10. cardiovascular health
11. muscle tone
In women
B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects.
And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.
In men
B vitamins are thought to increase testosterone levels in men, which naturally decrease with age. They may also help men build muscle and increase strength. However, human studies confirming these claims are lacking.
Always talk to your doctor or pharmacist before you add any supplements to your routine.
You can discuss your desired health goal and why you think supplementation is necessary. Your doctor can help you determine if this is the best treatment option and advise you on any next steps.
