Eight water-soluble vitamins make up vitamin B complex. Incidentally, these vitamins were once thought to be a single vitamin and hence referred as
vitamin B. Later it was seen that
vitamin B are chemically distinct vitamins that exist simultaneously in the same foods. Supplements that have all the eight vitamins are known as vitamin B complex.
All these vitamins are important for providing energy to the body during the process of converting glucose from carbohydrates.
Vitamin B complex is also necessary for the metabolism of proteins and fats. It also plays a crucial role in maintaining a healthy nervous system.
Individual B supplements are known by different names. Vitamin B1 is known as thiamine and is important for metabolism of starch and sugar to give energy to the human body. The main source of B1 is whole wheat, wheat germ, Brewer’s yeast, meat and soyabeans. Alcohol blocks the absorption of this vitamin. Deficiency of
vitamin B1 causes beriberi and the symptoms associated with this include weight loss, weakness in limbs, edema, and irregular heartbeat and in extreme circumstances there can be death and heart failure.
Vitamin B2 is known as riboflavin and is important for the metabolism of fats, carbohydrates and proteins. It helps in repairing skin, hair and nails. It should be present in your daily diet especially if you exercise regularly as it is being used up simultaneously. The best source of
vitamin B2 is cheese and milk. And some leafy green vegetables and whole grains. Deficiency of riboflavin causes ariboflavinosis. High sensitivity to sunlight, inflammation of the tongue, pharyngitis, and cheilosis are some of the symptoms associated with the deficiency of vitamin B2.
Vitamin B3 is known as niacin which is necessary for the synthesis of sex hormones. Chicken and fish are good sources of vitamin B3. Deficiency of vitamin B3 causes pellagra. Insomnia, dermatitis and weakness are some of the symptoms associated with pellagra.
Vitamin B5 is known as pantothenic acid which is required for maintaining gland, skin and a healthy digestive tract. It is mostly found in egg yolk, chicken, bran, brewer’s yeast and nuts. Deficiency of
vitamin B5 results in acne and paresthesia.
Vitamin B6 is known as pyridoxine and is required for the metabolism of unsaturated fatty acids. It plays a significant role in the immunity system of the body. The best source of this vitamin is whole grain. Deficiency of vitamin B6 leads to anemia, high blood pressure, and depression.
Vitamin B7 is known as biotin necessary for fatty acids and also for the formation of glycogen. It can be found in shampoos and hair conditioners as it helps to repair damaged hair. Nuts and Brewer’s yeast are excellent sources of
vitamin B7.
Vitamin B9 is known as folic acid which helps in treating anemia. Whole grains, leafy vegetables, nuts, and legumes. Deficiency of this vitamin causes macrocytic anemia and homocysteine.
Vitamin B12 or cobalamin is required for the bone marrow and nervous tissue. It is also needed for the formation f red blood cells.
