The Benefits of a Vitamin B Complex and the Foods and Supplements that Have Them
What is Vitamin B Complex, and Why is Vitamin B Important?
A Vitamin B complex, such as Beautifully Nourished's Energise comprises of eight B vitamins, with each of these essential vitamins contributing to overall bodily health and wellbeing.
- B1 (Thiamin): vital for the growth and function of our body's cells.
- B2 (Riboflavin): helps in providing energy from the food we eat for cellular growth.
- B3 (Niacin): plays a role in metabolising foods to energy, aids digestion, maintains the normal function of the skin, and the function of nerve cells.
- B5 (Pantothenic Acid) : helps to convert food into energy and regulate fat metabolism.
- B6 (Pyridoxine): is used within metabolic processes, supports immunity and brain development.
- B7 (Biotin) : helps with the metabolism of macronutrients.
- B9 (Folate): is vital for cell division and DNA formation.
- B12 (Cobalamin): maintains healthy nerve cells, and helps in the production of DNA and RNA within the body.
How Does Vitamin B Help the Body?
B vitamins play a vital role in the building blocks of a healthy body. Adequate Vitamin B levels in the body provide benefits inclusive of:
- Positively impacting energy levels
- Improving brain function
- Cell metabolism
- Infection prevention
- Promotes cell health
- Growth of red blood cells
- Maintains eye health
- Improves proper nerve function
- Hormones and cholesterol production
- Cardiovascular health
- Foetal brain development as well as reduces the risk of congenital disabilities and for expectant mothers
- Ease nausea in pregnant women
How much is Vitamin B per Day Required?
For women, the recommended daily B vitamin intake is:
- B-1: 1.1 milligrams (mg)
- B-2: 1.1 mg
- B-3: 14 mg
- B-5: 5 mg
- B-6: 1.3 mg
- biotin: 30 micrograms (mcg)
- folic acid: 400 mcg
- B-12: 2.4 mcg
Vitamin B Sources of Food
Natural B natural sources and Vitamin B high foods include:
- meat, such as chicken and red meat
- liver and kidney
- fish, such as tuna, mackerel, and salmon
- shellfish, such as oysters and clams
- vegetables, such as beets, avocados, potatoes and several other green vegetables
- beans, such as kidney beans, black beans, and chickpeas
- nuts and seeds
- fruits, such as citrus, banana, and watermelon
- soy products, such as soy milk
- blackstrap molasses
- wheat germ
- yeast and nutritional yeast
Benefits of Vitamin B Complex
A Vitamin B-complex may help with several health problems. Listed below are some of the key benefits that come with taking a Vitamin B-Complex supplement and explore the ways in which vitamin B helps the body.
Riboflavin (Vitamin B2) Boosts the Immune System
Vitamin B2, also known as riboflavin, helps the body break down and use carbohydrates, fats, and proteins in the diet and helps metabolise food into energy. Getting enough riboflavin prevents migraines, headaches and cataracts. Vitamin B2 has been shown to increase energy levels, boost the immune system, treat acne, muscle cramps, and helps with carpal tunnel syndrome.
Vitamin B3 and Energy
Vitamin B3, also called nicotinic acid or niacin is great for energy. It is used every day to break down food into energy.
Vitamin B6 Supplement, Pyridoxine Health Benefits:
Pyridoxine enables the body to use and store energy from protein and carbohydrates in food and helps the body form oxygen carrying, haemoglobin.
Vitamin B12 Benefits
Vitamin B12 does not occur naturally in plant foods, so vegetarians and vegans may not get enough vitamin B12 only from diet and require a B supplement.
Vitamin B12 is crucial for building blood cells and maintaining nerve cells in the body. Vitamin B12 deficiency can lead to anaemia. Symptoms of B12 deficiency are weakness, lethargy, constipation, weight loss, and loss of hunger. Vitamin B12 Deficiency is damaging to the nervous system and may cause depression, confusion, and dementia.
Vitamin B With Folic Acid
Vitamin B9, also called folic acid or folate, is a nutrient necessary for the body's growth and development. Naturally occurring folate is found in many natural sources, including dark-green leafy vegetables, asparagus, brussels sprouts, oranges, nuts, beans, and peas. In addition, many foods such as cereals and bread are fortified with folic acid.
Getting adequate vitamin B with folate prevents neural tube and congenital disabilities in babies and promotes healthy growth.
Vitamin B Benefits for Skin
Vitamins B complex may improve skin health and help the body produce healthy new skin cells. The water-soluble vitamins are readily available as supplements.
Vitamin B3, may reduce signs of skin ageing. It may help to reduce the appearance of age spots and other skin discolouration problems. Folic acid may also improve symptoms of skin ageing.
Vitamin B-5, known as pantothenic acid, may help with both acne and skin ageing.
Is vitamin B Good for Hair?
Vitamin B7 or Biotin is one of the best-known vitamins for hair growth
Although biotin is used as an alternative hair-loss treatment, those deficient have the best results shown by studies.
Several other B-vitamins help create red blood cells that carry oxygen and nutrients to the scalp and hair follicles, improving hair growth.
Are Vitamin B Vitamins good for you? ABSOLUTELY. You should consult your doctor if you think you are deficient in B vitamins. Those looking to ensure they get an adequate supply of B-Vitamins into their daily diet can consume Beautifully Nourished's B-Vitamin Complex; Energise confidently. Our Vitamin B complex is vegan friendly.