Why Vitamin B complex is so important?
And where can you find it?
Vitamin B complex is consists of eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12. These vitamins play an important role in keeping our bodies up and running. Vitamins B is the building blocks of our body and it directly impacts the energy level, brain function, and cell growth.
These vitamins help prevent infections, support the growth of red blood cells, good eyesight & digestion, healthy appetite, proper nerve function, hormones and cholesterol production, cardiovascular health, muscle tone, and many more.
For men, it helps to increase the testosterone level that gradually decreases with age. It also helps men to increase strength and build muscle. B vitamins are more important to women who are pregnant and breastfeeding. These vitamins also reduce the risk of birth defects.
Vitamin B1 ( Thiamine)
This is known as the morale vitamin because of its beneficial effects on the nervous system and mental health. It helps you promote growth and improve your mental health and is also used to tackle travel sickness. It also helps you to keep the heart and muscle function normally and if you are a heavy smoker or drinker you need more vitamin B1.
Sources-whole wheat, cereals, eggs yolks, fish oatmeal, peanuts, vegetables, and milk. Also available in supplements with 50 mg and 100 mg doses it works more effectively while taken with B2 AND B6.
Vitamin B2 (Riboflavin)
This vitamin is water-soluble and easily absorbed by the body. This B vitamin works as an antioxidant to help fight free radicals. It provides aid in growth and reproduction, promotes healthy skin, nails & hair. It helps eliminate sore mouth, Benefit eye vision, alleviate eye fatigue, and also function with other substances to metabolize Carbohydrates, fats, and proteins.
Sources- Milk, liver, kidney, cheese, leafy green vegetables, fish, eggs, yogurt, beans. it can also be found in supplementation does in the 100–300 mg range.
Vitamin B3 (Niacin, Niacinamide, Nicotinic Acid, Nicotinamide)
Essential for the synthesis of sex hormones (estrogen, progesterone, testosterone), as well as cortisone, thyroxine, and insulin. This B vitamin is necessary for a healthy nervous system and brain functions. One of the few B vitamins that are relatively stable in foods and can withstand cooking and storage with little loss of potency.
It helps to reduce cholesterol and triglycerides and provides much-needed aid in metabolizing fats and promoting a healthy digestive system.
It gives you healthier-looking skin and helps prevent and ease the severity of migraine headaches. If you have a cholesterol problem, increasing your niacin intake can help.
Sources- Yeast, red meat, milk, eggs, beans, and green vegetables
Vitamin B5 (Pantothenic Acid)
You can find small amounts of vitamin B5 in just about every food group — its Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” this vitamin is mainly responsible for the production of sex and stress-related hormones and provide Aid in wound healing.
Sources- Avocados, yogurt, eggs, meat, and legumes
Vitamin B6 (Pyridoxine)
This vitamin Strengthen the immune system, helps prevents kidney stone formation, and Properly assimilates protein and fat. It also helps prevent various nervous and skin disorders and highly beneficial to reduce night muscle spasms, leg cramps, hand numbness.
Sources- wheat germ, liver, fish, soybeans, eggs rice, etc.
Vitamin B7(Biotin)
This B vitamin is also known as the beauty vitamin as its association with healthy hair, skin, and nails. This B vitamin is especially important during pregnancy because it’s vital for the normal growth of the baby and essential for the normal metabolism of fat and protein.
Sources- Barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks, and nuts
Vitamin B9(Folic Acid)
You may have heard another name for vitamin B9 named folic acid — which is the synthetic form used in supplements, cereals, and bread. This vitamin is important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects.
Sources- Deep green leafy vegetables, carrots, egg yolk, cantaloupe, apricots, pumpkins, avocados, beans.
Vitamin B12 (Cobalamin)
Cyanocobalamin is the commercially available form of vitamin B12 used in vitamin pills. It is the most well-known of all the B vitamins B12 is vital for neurological function, DNA production, and red blood cell development.
This vitamin forms and regenerates red blood cells, thereby preventing anemia. It helps in lowering the risk of heart disease. Improve concentration, memory, and balance. Heavy protein consumers may also need extra amounts of this vitamin.
Sources- Fish, shellfish, dairy, eggs, beef, and pork
If you aren’t sure about taking a B-complex supplement, consulting with your doctor would be the best idea.
