B vitamins play an essential role in turning food into fuel and supporting other essential bodily processes, including Thiamine (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), Folic Acid (Vitamin B9) and Vitamin B12. These eight water-soluble vitamins include Thiamine (Vitamin B1), Riboflavin (Vitamin B2) and Folic Acid (Vitamin B9) and Vitamin B12.
Leafy greens, meat, dairy products and whole/fortified grains all contain vitamins. While most provide similar functions, each provides something specific.
Energy
The eight B vitamins play an array of crucial functions, from producing energy from carbohydrates and fat to producing red blood cells and supporting nervous system health. Furthermore, B vitamins have also been noted for their ability to alleviate stress, improve mood and help promote skin health.
Most individuals can obtain adequate B vitamins through a balanced diet; however, pregnancy and breastfeeding increase the need for these essential nutrients, leading to increased need for folate (vitamin B9) and vitamin B12. Lacking these crucial vitamins could result in serious health consequences.
Foods rich in B vitamins include poultry, fish, meat, dairy products, leafy vegetables, beans and nuts; breads and cereals often come fortified with them too. Vitamin B7 or biotin can be found in liver egg yolks cauliflower bananas wheat germ, while folate (vitamin B9) can be found in dark greens beans spinach avocado and dark green beans while cobalamin, otherwise known as Vitamin B12 is mostly limited to animal products like fish meat eggs dairy but some fortified breakfast cereals and nutritional yeast also fortified with B12.
Before starting to take vitamin B complex supplements, it’s essential that you consult with a provider or pharmacist first. Too much vitamin can have adverse side effects at higher dosages.
Nerve Function
Though many can obtain their daily recommended dosage of B vitamins through eating healthily, others may need supplements. Three B vitamins in particular help ensure your nervous system remains healthy: Vitamin B1, B6 and B12. Together they contribute to producing neurotransmitters like acetylcholine for movement, cognition, pain perception and regulation of hormones – among many other functions!
B vitamins are water-soluble and cannot be stored in the body, therefore you need to consume them every day in the form of food such as cereal grains, meats, fish, milk legumes and fresh vegetables. Thiamine, riboflavin, niacin, pantothenic acid pyridoxine biotin and folac acid (vitamin B9) are some of the best sources for B complex vitamins.
Overdosing on Vitamin B Complex is possible, and can have some unpleasant side effects. Niacin overdose can lead to cutaneous flushing syndrome while too much riboflavin can result in unpleasant tingling sensations in arms and legs.
Women may be at a higher risk for B vitamin deficiencies than men, particularly if they follow a vegetarian or vegan diet. Supplementation during pregnancy is particularly recommended as its need to support fetal development increases dramatically.
Immune System
Your immune system works hard to defend against infection, disease and inflammation by identifying and attacking foreign invaders. B complex vitamins provide additional support by encouraging healthy cells and contributing to optimal cell metabolism; additionally they play a key role in relieving fatigue and improving mood while supporting cognitive performance.
The B vitamin complex comprises eight water-soluble nutrients: Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7) folic acid (B9) and cobalamin (B12). Although deficiencies are rare, pregnant women, vegans and older adults who fail to consume sufficient quantities of certain foods–such as milk – could potentially benefit from supplementing with B-complex supplements.
Medical conditions and medications may interfere with absorption of B vitamins, prompting many individuals to turn to supplements as a solution. There are options that contain all eight B vitamins–biotin, folate and B12–encapsulated in liposomes for delivery directly into bloodstream intact.
If you want a B-complex supplement that can support the health of your immune system, select one with active forms of nutrients–including pre-methylated Quatrefolic(r) 5-MTHF and methylcobalamin (B12). A superior product should also provide vitamin C to ensure maximum absorption and utilization. When selecting your supplement make sure it comes from a reputable company which volunteers to have its products independently tested for quality.
Skin
B vitamins can be found naturally in food sources like meat, fish, dairy products, nuts, whole grains and leafy vegetables. Supplements also exist and a physician can advise which one would best fit you.
Vitamin B12 is essential in creating red blood cells and DNA. A deficiency has been linked to increased depression symptoms as well as an increased risk of melanoma, an aggressive form of skin cancer.
Other B vitamins found in skincare products, including Niacin (vitamin B3), Pantenol and Biotin are widely utilized as well. Niacin can help improve enlarged pores and fine lines while Pantenol moisturizes dry skin for added hydration, while Biotin aids hair and nail health.
Studies showed that B12 ointment helped treat canker sores, painful ulcers in the mouth. Pregnant women should take 400 micrograms of folic acid daily during gestation. B vitamins may also be beneficial in managing premenstrual syndrome symptoms and may reduce physiological stress response levels, according to one 2018 study.
B-complex vitamins are water soluble and naturally excreted through urine; however, high doses of niacin (vitamin B3) can produce skin flushing symptoms in people with liver disease or high blood sugar.
