Vitamin B Complex: Benefits, Uses, Requirements and Sources

The vitamin B complex comprises powerful vitamins that are essential for our bodies’ everyday functions. However, many of us don't fully understand what's actually in it. In this article, we'll take an in-depth look at everything you need to know about the vitamin B complex benefits, its sources and how much you should be consuming daily.

We all know how important it is to get our daily dose of vitamin B. But did you know that not just one but eight different vitamins fall under the umbrella of vitamin B? These essential vitamins all play a major role in nurturing the health of numerous systems in our body- from energy production to maintaining strong hair and nails. Each vitamin plays a special role in the upkeep of our bodies and has different dietary sources. In this article, we'll explore the components and uses of vitamin B complex, outline its potential benefits, and find out how truly powerful it can be for your health.

What is in the Vitamin B Complex?

The vitamin B complex comprises a group of eight B vitamins. These include:

1. Vitamin B₁ (thiamin): Thiamine helps convert food into energy and maintain the health of the nervous system. It also fuels the healthy growth and function of vital organs like the brain and heart.
2. Vitamin B₂ (riboflavin): Riboflavin has the ability to break down fats, protein and carbohydrates in your body into energy.
3. Vitamin B₃ (niacin): Niacin helps maintain healthy skin, nerves, and digestion. It also has potential cholesterol-lowering effects.
4. Vitamin B₅ (pantothenic acid): B5 is needed to create red blood cells, to breakdown fats and carbs into energy and the production of sex and stress-related hormones by the adrenal glands.
5. Vitamin B₆ (pyridoxine): Boosts the production of new red blood cells that carry oxygen throughout your body, and strengthens your immune system too.
6. Vitamin B₇ (biotin): Bitcoin is the main vitamin needed for healthy hair and nails, and is also involved in nerve function.
7. Vitamin B₉ (folic acid): Folic acid helps create proteins and genetic material, and also helps create new cells.
8. Vitamin B₁₂ (cobalamin): Cobalamin is also needed for red blood cell and DNA production and helps support nerve and brain function.

Daily Recommendations for Vitamin B-Complex

The table below provides the daily recommended dietary allowance of each vitamin B type, for adults who engage in a moderate amount of work:

Benefits and Uses of Vitamin B-Complex

Apart from the above-mentioned functions, listed below are some of the main vitamin B complex benefits that people can take advantage of, only on the advice of their doctors:

• Vitamins B₆, B₉, and B₁₂ may help reduce the frequency of migraine episodes.
• Low levels of vitamin B₁₂ have been linked with depression and anxiety; some research suggests that supplementing with B vitamins could reduce the risk of relapse in certain cases.
• Research has suggested that applying B vitamins to wounds may help them heal faster.
• Taking vitamin B₆ has been shown to improve symptoms of premenstrual syndrome (PMS).

Foods Containing B Vitamins

Listed below are the main vitamin B complex foods:

• Vitamin B₁: Peas, some fresh fruits (such as bananas and oranges), nuts, wholegrain breads, some fortified breakfast cereals, liver
• Vitamin B₂: Milk, eggs, mushrooms, plain yogurt
• Vitamin B₃: Meat, fish, wheat flour, eggs
• Vitamin B₅: Chicken, liver and kidneys, eggs, mushrooms
• Vitamin B₆: Chicken, fish, peanuts, soya beans, oats, bananas, milk, some fortified breakfast cereals
• Vitamin B₇: Eggs, almonds, spinach, liver, bananas, mushrooms
• Vitamin B₉: Leafy green vegetables, such as cabbage, kale, spring greens and spinach, peas, chickpeas and kidney beans, liver
• Vitamin B₁₂: Meat, fish, milk, cheese, eggs

Conclusion

It is clear that the vitamin B Complex is essential for a healthy diet. So, take advantage of all its unique benefits, from supporting a strong immune system to aiding in better nerve function. As always, consulting with your healthcare practitioner before making any major changes in your diet is best and can help ensure you get exactly what your body needs. With that being said, we hope you have enjoyed learning more about the vitamin B Complex and its amazing offerings and are ready to take a step towards an improved, healthy lifestyle!