The vitamin B complex are considered as a group because they work so closely together. Although each of the B vitamins performs different functions they are all members of the same team. So they should always be taken together. Because of this fact, a deficiency in one is often indicated as a deficiency in another. So for example if you have carpal tunnel syndrome and it’s recommended to take an additional B2 and B6, you still want to take the full B complex because they all work so closely together and help each other. Additional resources you can find here.
What do the vitamin B complex do for the body
B complex helps maintain the health of the skin, eyes, mouth, hair, liver and nerves. They help maintain the healthy muscle tone of the digestive, gastrointestinal (G.I.) tract. They are essential for proper brain function. There is evidence that B vitamins are useful and alleviating depression and anxiety. Alzheimer and dementia have both been linked to low levels of B vitamin in the system. Therefore, is very important that seniors have adequate intake. For more information on vitamin intake read this.
B Vitamin in Foods
You will find B vitamins in whole grains, avocados, bananas, potatoes and sweet potatoes, beans and lentils, chili peppers, meat, liver and organ meat, fish and seafood, eggs and milk, nuts and seeds, fortified breakfast cereal and energy bars. Also, in smaller quantity: brewer’s yeast, wheat germ.
B1 or Thiamine helps in blood circulation, cell formation, carbohydrate metabolism and digestion by producing hydrochloric acid, which essential if you want to have a proper and healthy digestive system. B1 also improves cognitive ability, helping you learn new things, adapt information. It also counteracts free radicals as antioxidants do.
B2 or Riboflavin contributes to blood cell formation and carbohydrate metabolism as well as protein and fat metabolism. It helps the body absorb iron and B6. It’s essential for eye health minimizing eye fatigue and it’s beneficial for cataract. B2 is necessary for cellular respiration and growth and is vital for your fetal health.
B3, also known as Niacin, promotes memory, blood circulation, metabolism and sex hormone synthesis, produces hydrochloric acid and lowers cholesterol.
Also known as Pantothenic Acid, B5 is the official anti-stress nutrient helping with the adrenaline function and enhances stamina. It helps the body produce antibodies for better immune system and neurotransmitters to help with brain function.
Pyridoxine or B6 contributes to the physical and mental well being and like many other B vitamins helps in hydrochloric acid and antibody production, blood cell formation and nerve and brain health. B6 regulates sodium – potassium balance, helps B12 absorption and is needed for RNA and DNA synthesis. It clears the area around the heart from cholesterol deposits, contributing to a healthier heart.
B7 known also as biotin is necessary for cell growth, production of fatty acids and metabolizes fats and amino acids. It helps the transfer of carbon dioxide throughout the body. B7 helps on maintaining a steady blood sugar. It strengthens hair, skin and nails.
Folic Acid or B9 is essential for blood cell formation, energy production, RNA, DNA and protein synthesis. B9 is one of the most important vitamins during and before pregnancy, as it is necessary in proper fetal nerve cell formation.
B12, also called Methylcobalamin, helps with neurological disorders such as multiple sclerosis because it helps regenerate damaged nerves. It plays a role in metabolism digestion and blood cell formation.
From all the above you understand the important role of B complex in your overall wellness, from brain, nerves and memory to digestion, blood, cells and heart. Remember that no person is deficient in one only B vitamin without being deficient in all of them. Every cell in your body needs them so if you show any deficiency that means your entire body is suffering and becoming damaged because you are not supplying.