Today, we are going to be talking about the amazing benefits of B-Complex. Everyone is familiar with those yellow drugs that are included in our routine drugs right. Here we are going to talk about everything it does, side effects, and many more.
Vitamin B Complex as we all call it is a combination of eight different B vitamins that work together to promote our general wellness. (Team of Vitamins)
Wellness: This vitamins play different roles in our body. Those team of vitamin help our body convert food into energy, maintain healthy nerves, support brain function, promotes healthy skin and also support red blood cell production.
Vitamin B Complex supplement has been of great value and has become more popular over the years because many people use them to fight stress, improve energy levels, prevent vitamin B deficiency, and support metabolism. Our human body can’t produce this vitamins nor store them in large amounts/quantity, so we depend on diet & supplements in order to obtain this essential/vital vitamins.
What does Vitamin B Complex Contain?
Let us explore the functions of each of the eight essential vitamins in the B-Complex, lets take them one after the other to see how each vitamin support/help us.
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folic Acid)
Vitamin B12 (Cobalamin)
1. Vitamin B1 (Thiamine)
These vitamin helps our body produce energy by breaking down carbohydrates and also supports the nervous system. Now, it must interest you to know that low level of Vitamin B1 in the body leads to some health issues like beri-beri, brain fog, memory loss and heart failure.
Food Sources
- Green beans
- Pork
- Mussels
- Brown rice
- Tofu
- Flex seeds
- Asparagus
- Fish
- Liver
- Fortified cereals & bread
Functions of Vitamin B1
- Support healthy nerves
- Energy production
- Brain health
- Support healthy heart
2. Vitamin B2 (Riboflavin)
There is more to this vitamin popularly known as “Maja ata” in my case (Yoruba). These vitamin helps the body produce energy and also protects the cell from damage and we also use it to treat mouth sore, a condition caused by low Vitamin B2 in the body.
Food Sources
- Liver
- Eggs
- Milk
- Meat
- Green vegetables
- Yogurt
Functions of Vitamin B2
- Supports energy production
- Promotes healthy skin
- Promotes healthy cell growth
- Supports cell repair
3. Vitamin B3 (Niacin)
This vitamin promotes healthy skin, healthy nervous system, good digestion.
Food Sources
- Peanuts
- Fish
- Mushrooms
- Chicken poultry
- Whole grains
Functions of Vitamin B3
- Supports energy production
- Promotes healthy brain function
- Works as an antioxidant
- Supports healthy skin
- Maintains a healthy cholesterol level
4. Vitamin B5 (Pantothenic Acid)
Vitamin B5 supports hormone production and energy production.
Excellent Food Sources of Vitamin B5
- Avocado
- Egg
- Chicken
- Whole grains
- Potatoes
- Mushrooms
- Zucchini
- Cucumber
- Liver
- Broccoli
Functions of Vitamin B5
- Reduce tiredness
- Hormone production
- Supports wound healing
- Support metabolism
5. Vitamin B6 (Pyridoxine)
These vitamin can be gotten from fish, potatoes, banana, spinach, avocado, liver, chicken. It support healthy nervous system, energy production and brain development.
Functions of Vitamin B6
- Brain development
- Supports healthy immune system
- Supports healthy nervous system
6. Vitamin B7 (Biotin)
Biotin is one of the supplements I love talking about, with its amazing benefits of supporting healthy hair, skin and nails, energy production, and maintaining healthy nervous system.
Excellent Food Sources Include
- Almonds
- Avocado
- Sardine
- Mushrooms
- Banana
- Beans
- Spinach
- Lentils
Functions of Vitamin B7
- Supports healthy hair
- Supports healthy skin
- Supports the growth of beautiful nails
- Supports energy production
7. Vitamin B9 (Folic Acid)
These is essential in red blood cell production and healthy fetal development during pregnancy. Folic Acid comes/has numerous health benefits like supporting cell growth and prevents neural tube defect during pregnancy.
Check out our post on folic acid.
8. Vitamin B12 (Cobalamin)
These vitamin is essential for the production of red blood cell, nerve function and brain health.
Food Sources
- Fish
- Meat
- Eggs
- Bell pepper
- Oranges
- Mushrooms
- Liver
- Shrimps
Functions of Vitamin B12
- Prevents anemia
- Work with Vitamin B7 to produce healthy red blood cells
- Supports energy production
- Supports healthy nerve function
Benefits of B Complex
1. Promotes/Support Healthy Nervous System
B-Complex vitamins produce neurotransmitters, our bodies chemical messengers that carry signals between nerve cells.
2. Support Energy Production
The number 1 reason many people take B-Complex supplement is to help fight fatigue and reduce tiredness and B-Complex does that by converting our food into energy.
3. Supports Healthy Skin, Hair and Nails
Vitamin B7 that’s included in B-Complex improves hair growth, support healthy looking skin and strengthen beautiful nails.
4. Supports Brain Function
B-Complex contributes to healthy brain mood regulation and concentration.
5. Supports Heart Health
Vitamin B Complex contributes generally to cardiovascular health.
Vitamin B Complex Deficiency
B-Complex deficiency happens when the body lacks sufficient amount of B-Complex.
Symptoms Might Include
- Mouth sores
- Hair loss
- Weakness
- Fatigue
- Numbness or tingling
- Mood swings
- Poor concentration
Causes of B Complex Deficiency Might Also Include
- Pregnancy
- Alcohol
- Poor diet
- Aging
- Digestive disorders
Why do You Need Vitamin B Complex
- Improve energy production
- Aid recovery from illness
- Treatment/prevention of B-Complex deficiency
- General support of nerve health
- Support during pregnancy
Conclusion
B-Complex is a group of essential vitamins that support our nervous system, produce energy, support red blood cell production and general wellness. Each vitamin in B-Complex has its own unique functions but they generally work together to maintain a healthy body.
Vitamin B-Complex deficiency can lead to several health challenges like anemia, fatigue, general weakness, and nerve problems. Eating a balanced diet containing vegetables, fruits, eggs, whole grains, meat, chicken, etc can provide great amount of Vitamin B-Complex naturally. You can also take Vitamin B-Complex supplements if you have deficiency or increased nutritional need.
Generally, Vitamin B-Complex plays a major role in our health and helping our body function properly everyday. So you don’t have to be scared of that little yellow tablet anymore, your body needs it.
Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare professional before starting any supplement or treatment, especially during pregnancy, illness, or at any given time.