What is Vitamin B for and what are the functions of each type in the body

Javier Colomer 6 min. of reading Vitamins Leave a comment

Vitamin B (or B-complex vitamins) help our body turn food into energy, keep the nervous system healthy, and support multiple vital functions. The B-complex vitamins are a diverse group of eight essential nutrients, each playing an important role in nutrition and maintaining a healthy life.

Discover the importance of each of these vitamins, their specific functions, and how proper intake can boost your overall well-being and daily energy.

Vitamin B1 (Thiamine)

Converts carbohydrates into energy.
Improves cognitive function.
Prevents complications in the nervous system, heart, stomach, and intestines.

Sources:

Whole grains (brown rice, oats, wheat).
Legumes (lentils, chickpeas, beans).
Nuts and seeds (walnuts, sunflower seeds).
Lean meats (pork, liver, fish).
Eggs and dairy products.
Vegetables (asparagus, cauliflower, spinach).

Vitamin B2 (Riboflavin)

Maintains healthy skin.
Helps break down proteins, fats, and carbohydrates.
Prevents migraines.
Contributes to red blood cell production.

Sources:

Dairy products (milk, cheese, yogurt).
Lean meats (liver, beef, chicken, pork).
Fish (salmon, trout, mackerel).
Eggs.
Leafy green vegetables (spinach, chard, broccoli).
Whole and enriched grains (brown rice, oats, whole wheat bread and pasta).
Nuts and seeds (almonds, sunflower seeds).
Legumes (lentils, chickpeas, beans).

Vitamin B3 (Niacin)

Lowers LDL cholesterol and raises HDL cholesterol.
Improves skin health.
Supports digestion and the nervous system.

Sources:

Lean meats (chicken, turkey, beef, pork).
Fish (tuna, salmon, mackerel).
Nuts and seeds (peanuts, sunflower seeds).
Legumes (lentils, chickpeas, beans).
Whole and enriched grains (brown rice, oats, whole wheat bread and pasta).
Eggs.
Dairy products (milk, yogurt, cheese).
Vegetables (mushrooms, potatoes, asparagus).

Vitamin B5 (Pantothenic Acid)

Produces energy from food.
Synthesizes steroid hormones.
Maintains nervous system health.
Regenerates skin.

Sources:

Lean meats (chicken, turkey, pork, beef).
Fish (salmon, tuna, trout).
Eggs.
Dairy (milk, yogurt, cheese).
Legumes (lentils, chickpeas, beans).
Nuts and seeds (walnuts, almonds, sunflower seeds).
Whole and enriched grains (oats, brown rice, whole wheat bread and pasta).
Vegetables (potatoes, carrots, spinach, peppers).
Fruits (bananas, avocados, watermelon).

Vitamin B6 (Pyridoxine)

Improves mood and reduces premenstrual syndrome symptoms.
Decreases risk of heart disease.
Promotes brain health and lowers Alzheimer’s risk.
Keeps eyes healthy.

Sources:

Lean meats (chicken, turkey, pork, beef).
Fish (salmon, tuna, trout).
Eggs.
Dairy (milk, yogurt, cheese).

Vitamin B7 (Biotin)

Strengthens hair and nails.
Metabolizes fats, carbohydrates, and proteins.
Improves blood glucose in diabetics.
Supports healthy fetal development during pregnancy.

Sources:

Eggs (especially the yolk).
Meats (liver, pork, beef).
Fish (salmon, tuna).
Dairy (milk, cheese, yogurt).
Nuts and seeds (walnuts, almonds, sunflower seeds).
Legumes (lentils, chickpeas, soy).
Whole grains (oats, wheat, brown rice).
Vegetables (spinach, broccoli, sweet potatoes).
Fruits (bananas, strawberries, apples).

Vitamin B9 (Folic Acid)

Prevents neural tube defects during pregnancy.
Produces red blood cells and prevents anemia.
Supports cell growth and DNA formation.
Keeps the heart healthy and lowers heart disease risk.

Sources:

Leafy green vegetables (spinach, chard, lettuce, broccoli).
Legumes (lentils, chickpeas, beans, peas).
Citrus fruits (oranges, lemons, strawberries, bananas).
Fortified cereals (bread, rice, pasta, enriched cornmeal).
Nuts and seeds (walnuts, almonds, sunflower seeds).
Liver and other offal (chicken liver, beef).
Eggs and dairy products (cheese, yogurt, milk).

Vitamin B12 (Cobalamin)

Prevents megaloblastic anemia.
Keeps the nervous system healthy.
Contributes to metabolism in every cell of the body.
Improves memory and prevents cognitive decline.

Sources:

Meats (beef, chicken, lamb, pork).
Fish and seafood (salmon, tuna, trout, clams).
Eggs (especially the yolk).
Dairy products (milk, cheese, yogurt).
Offal (beef liver, kidney).
Fortified foods (cereals, plant-based drinks, enriched nutritional yeast).

Who should consider taking this vitamin complex?

Vitamin B intake is beneficial for every single one of us. However, some people are special candidates to take them, depending on their circumstances.

Check if you’re one of them!

Pregnant women and breastfeeding moms.
Athletes.
People with chronic fatigue.
Those with hair and nail growth issues.
Alcoholics.
Smokers.
People under high physical workload and stress.

? If this sounds like you, choosing a vitamin B supplement can be an excellent complementary boost. Want to buy vitamin B supplements? Head over to the HSN online store and grab the products at the best prices.

Learn more about B-complex vitamins:

References

Yoshii K, Hosomi K, Sawane K, Kunisawa J. Metabolism of Dietary and Microbial Vitamin B Family in the Regulation of Host Immunity. Front Nutr. 2019 Apr 17;6:48. doi: 10.3389/fnut.2019.00048. eCollection 2019.
Demirdas E, Atilgan K. Addition of Vitamin B Complex to Prime Solution in Cobalamin-Deficient Patients to Prevent Postoperative Delirium. Heart Surg Forum. 2019 Feb 25;22(2):E082-E087. doi: 10.1532/hsf.2171.