Vitamin B complex is a group of eight vitamins. Each one plays a unique role in your body. Together, they help keep you healthy. Here’s a simple guide to what you need to know about vitamin B complex.
What is Vitamin B Complex?
Vitamin B complex includes eight different vitamins:
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate or Folic Acid)
- Vitamin B12 (Cobalamin)
Functions Of Vitamin B Complex
Certainly! Here is a detailed table outlining the functions of each type of Vitamin B in the B complex:
| Vitamin B Type | Functions |
|---|---|
| Vitamin B1 (Thiamine) | – Energy Production: Helps convert carbohydrates into energy. – Nerve Function: Supports the proper function of the nervous system. – Metabolism: Plays a role in the metabolism of proteins and fats. – Heart Health: Aids in maintaining healthy heart function. |
| Vitamin B2 (Riboflavin) | – Energy Production: Involved in the metabolism of fats, proteins, and carbohydrates. – Antioxidant Protection: Helps protect cells from oxidative damage. – Skin Health: Maintains healthy skin and mucous membranes. – Vision: Supports normal vision and helps prevent cataracts. |
| Vitamin B3 (Niacin) | – Energy Production: Converts carbohydrates, fats, and proteins into energy. – Cholesterol Levels: Helps lower bad cholesterol (LDL) and raise good cholesterol (HDL). – Digestive Health: Supports the health of the digestive system. – Skin Health: Maintains healthy skin and promotes proper skin function. |
| Vitamin B5 (Pantothenic Acid) | – Energy Production: Essential for the synthesis of coenzyme A, which is crucial for energy production. – Hormone Synthesis: Helps in the production of steroid hormones and neurotransmitters. – Metabolism: Assists in the metabolism of fats, proteins, and carbohydrates. – Wound Healing: Supports the healing of wounds and skin integrity. |
| Vitamin B6 (Pyridoxine) | – Amino Acid Metabolism: Helps in the metabolism of amino acids. – Neurotransmitter Production: Essential for the production of neurotransmitters like serotonin and dopamine. – Red Blood Cell Formation: Necessary for the production of hemoglobin and red blood cells. – Immune Function: Supports a healthy immune system and helps in antibody production. |
| Vitamin B7 (Biotin) | – Metabolism: Plays a key role in the metabolism of fats, carbohydrates, and proteins. – Hair Health: Promotes healthy hair and prevents hair loss. – Skin Health: Supports healthy skin and prevents rashes. – Nail Health: Strengthens brittle nails and improves nail growth. |
| Vitamin B9 (Folate) | – DNA Synthesis: Essential for the synthesis and repair of DNA. – Cell Division: Supports proper cell division and growth. – Red Blood Cell Formation: Helps in the production of red blood cells and prevents anemia. – Pregnancy Health: Crucial for fetal development and helps prevent neural tube defects. |
| Vitamin B12 (Cobalamin) | – Red Blood Cell Formation: Necessary for the production of red blood cells and prevention of anemia. – Nerve Function: Maintains healthy nerve cells and supports neurological function. – DNA Synthesis: Plays a role in DNA synthesis and repair. – Energy Production: Assists in converting fats and proteins into energy. |
What Are The Sources Of Vitamin B Complex
There are natural and synthetic both sources are available for Vitamin B Complex, In this post we will only discuss about natural sources of Vitamin B Complex.
Certainly! Here’s a more detailed version of the tables, providing a thorough overview of Vitamin B sources and deficiency symptoms.
Table 1: Sources of Vitamin B Types
| Vitamin B Type | Common Sources | Detailed Sources |
|---|---|---|
| B1 (Thiamine) | Whole grains, pork, legumes, nuts | – Whole grains: Brown rice, oats, barley – Pork: Especially lean cuts – Legumes: Beans, lentils, peas – Nuts: Almonds, sunflower seeds |
| B2 (Riboflavin) | Dairy products, eggs, lean meats, green leafy vegetables | – Dairy products: Milk, yogurt, cheese – Eggs: Whole eggs and egg whites – Lean meats: Beef, pork, chicken – Green leafy vegetables: Spinach, kale, broccoli |
| B3 (Niacin) | Meat, fish, poultry, whole grains | – Meat: Beef, lamb, pork – Fish: Tuna, salmon, sardines – Poultry: Chicken, turkey – Whole grains: Brown rice, whole wheat bread |
| B5 (Pantothenic Acid) | Chicken, beef, potatoes, oats | – Chicken: Particularly in dark meat – Beef: Especially liver – Potatoes: White and sweet potatoes – Oats: Whole oats, oatmeal |
| B6 (Pyridoxine) | Fish, beef liver, potatoes, non-citrus fruits | – Fish: Salmon, tuna – Beef liver: A rich source – Potatoes: White and sweet varieties – Non-citrus fruits: Bananas, avocados |
| B7 (Biotin) | Eggs, almonds, spinach, sweet potatoes | – Eggs: Especially the yolk – Almonds: Raw or roasted – Spinach: Cooked or raw – Sweet potatoes: Baked or boiled |
| B9 (Folate) | Leafy greens, beans, peas, fortified cereals | – Leafy greens: Spinach, romaine lettuce – Beans: Black beans, kidney beans – Peas: Green peas, chickpeas – Fortified cereals: Breakfast cereals with added folic acid |
| B12 (Cobalamin) | Meat, fish, dairy products, fortified plant-based milks | – Meat: Beef, pork, lamb – Fish: Cod, haddock – Dairy products: Milk, cheese, yogurt – Fortified plant-based milks: Soy, almond, oat milk |
Table 2: Symptoms of Vitamin B Deficiency
| Vitamin B Type | Symptoms of Deficiency | Detailed Symptoms |
|---|---|---|
| B1 (Thiamine) | Fatigue, irritability, nerve problems, beriberi (severe cases) | – Fatigue: General tiredness and lack of energy – Irritability: Mood swings and agitation – Nerve problems: Tingling, numbness – Beriberi: Severe cases leading to muscle weakness and cardiovascular issues |
| B2 (Riboflavin) | Sore throat, cracks or sores on lips and mouth corners, inflammation of the mouth and tongue | – Sore throat: Pain and discomfort in the throat – Cracks or sores: Painful fissures on the lips and corners of the mouth – Inflammation: Redness and swelling of the mouth lining and tongue |
| B3 (Niacin) | Pellagra (diarrhea, dermatitis, dementia) | – Diarrhea: Frequent and loose bowel movements – Dermatitis: Red, scaly skin rashes, often in areas exposed to sunlight – Dementia: Cognitive decline and confusion |
| B5 (Pantothenic Acid) | Fatigue, depression, digestive issues | – Fatigue: Persistent tiredness and weakness – Depression: Mood changes and mental health issues – Digestive issues: Nausea, abdominal cramps |
| B6 (Pyridoxine) | Anemia, skin rashes, irritability, depression | – Anemia: Reduced red blood cell count, leading to fatigue – Skin rashes: Itchy and inflamed skin – Irritability: Increased moodiness and agitation – Depression: Feelings of sadness and hopelessness |
| B7 (Biotin) | Thinning hair, rash, brittle nails | – Thinning hair: Hair loss or weak hair – Rash: Red, scaly patches on the skin – Brittle nails: Weak, easily breakable nails |
| B9 (Folate) | Anemia, fatigue, problems with cell division, neural tube defects in pregnancy | – Anemia: Low red blood cell count causing tiredness – Fatigue: Persistent lack of energy – Problems with cell division: Issues with DNA synthesis and cell function – Neural tube defects: Birth defects in the baby during pregnancy |
| B12 (Cobalamin) | Anemia, fatigue, weakness, neurological issues (numbness, tingling) | – Anemia: Decreased red blood cells causing weakness – Fatigue: Persistent tiredness and lack of energy – Weakness: Reduced muscle strength – Neurological issues: Numbness, tingling, difficulty with balance |
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