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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:
- Foods highest in vitamin B1
- Why vitamin B1 is important
- What vitamin B3 (Niacin) is for
- Benefits of inositol (B8) in your body
- What intrinsic factor is and its relation to vitamin B12
- Symptoms of excess vitamin B12 and how to regulate it
- Symptoms of low vitamin B12, causes and prevention
- Foods richest in vitamin B12
- What vitamin B12 is for and its benefits
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.
