Once thought to be a single nutrient, Vitamin B or Vitamin B complex are collection vitamins that are unique and function differently when in the body.some are involved in the different stages of energy production. While some are needed for metabolism, others are more suited for cell division.
Found mostly in poultry, fish, meat, and some dairy products like cheese. Vitamins, like vitamin B complex, are crucial help in maintaining some of the body’s important biological processes, because; 1. Vitamins, a majority of them are unable to be synthesized by the body, and 2. A deficiency in one of them can lead to some negative effects. When it comes to the amount needed by the body, it varies from person to person.
So the members of the B complex family are:
Vitamin B1 or Thiamine
Better known as Thiamine, vitamin B1 is a water-soluble vitamin. It aids in breaking down carbohydrates, fat, and protein. It’s an energy-giving vitamin, much like a fuel being injected on an engine. Every cell in the body runs on ATP (Adenosine Triphosphate). It’s like money or currency that the cells needed in order to produce energy. Found mostly in whole grains, cereals, nuts, and meat. Consuming foods that is loaded with vitamin B1can help prevent or delay Alzheimer’s Disease and help people suffering from anemia. Vitamin B1 has also been shown to also prevent beriberi or also known as Thiamine deficiency.
Vitamin B2 or Riboflavin
Like Vitamin B1, Vitamin B2 or Riboflavin is also a water-soluble vitamin. Like Thiamine, Vitamin B2 also helps the body breakdown fat, carbohydrates, and proteins for energy. Besides that, this type of vitamin also keeps your gut lining in tip-top shape. Other benefits of riboflavin also include; reduction of pain and frequency in migraine attacks lowers the risk of cataract and lessening homocysteine levels in the blood, which in high amounts, can lead to arterial damage.
Vitamin B3 or Niacin.
The two forms of it are, Nicotinic Acid and Niacinimide. Having trouble with your cholesterol levels? How about incorporating foods rich HDL or High-Density Lipoprotein ( the good stuff ) as compared to LDL or Low-Density Lipoprotein ( the bad stuff ). It’s also an antioxidant and assists in the conversation of food intake into energy. It has been shown to boost the levels of HDL in the body and reduce the risk for glaucoma, although more research is needed. For Niacinimide, it has melanoma – fighting properties and aids in the treatment of Psoriasis.
Vitamin B5 or Pantothenic acid
Vitamin B5 or better known as Pantothenic acid is a vitamin that is water-soluble. This vitamin is needed to manufacture acetylcholine. A neurotransmitter that helps transfer signals from one nerve cell to another. This is crucial for regulating involuntary muscles found in the body. It is also essential for extracting, transporting, and releasing energy from the body’s fat and fat reserves. This vitamin can help lower cholesterol (LDL a.k.a the bad cholesterol) and triglycerides.
Vitamin B6
This is the vitamin that rules them all when it comes to taking care of amino acids needed for protein synthesis and hormone production, like serotonin, melatonin a.k.a the body’s sleeping hormone, and dopamine.
Folic Acid
Folic Acid, Folate, or Vitamin B9 to be exact, is one of the members of the vitamin B complex. This vitamin almost does everything. It’s one of the building blocks of DNA, which contains the body’s genetic information, and for RNA, which is crucial for protein synthesis. Folic acid is in high demand for cells that needed to be replaced constantly like erythrocytes and immune cells. Because of this property, folic acid is highly encouraged to be taken by pregnant women to help ensure the proper growth and development of a developing fetus.
Vitamin B12
For optimal nerve cell activity, DNA replication, and mood enhancer, incorporating Vitamin B12 to your lifestyle is the key. It can help prevent anemia and control the levels of homocysteine (working with folic acid, vitamin B-6 in the process) in the body. Higher levels can potentially damage arteries, which can lead to a higher risk for stroke, heart attacks, and artery related diseases. Which typically associated with low levels of Vitamin B-12, B-6, B-2, and B-9. Higher levels can also increase the risk of osteoporosis and Alzheimer’s disease.
Biotin
Biotin is also a water-soluble vitamin, just like the rest of the vitamin B complex family. It helps in the conversion of food to energy. It also has been shown to enhance nail quality and thickness. While further research is needed, biotin has been shown to help improve hair quality and hair loss.
Vitamin B complex is just some of the vitamins and minerals needed by the body. Taking supplements containing vitamin B complex alone doesn’t affect the body that much. It’s best to have it in a multi-vitamin form to help combat micronutrient needs and combat deficiencies. But of course, before taking any supplements, it’s better to consult a board-certified physician.
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