The B vitamin complex is the group composed of all the B vitamins, including folic acid. It has properties and benefits for many body functions, and it is easily eliminated from the body because it consists of water-soluble vitamins that are excreted through urine.
This feature of B vitamins makes them very safe and difficult to overdose on, as the body’s detoxification process expels the excess dose.
We will explain which vitamins are in the B complex, their names, properties, and what each of them is for. We will also show the natural ways to get them from food and why it’s important to maintain good levels in the body.
Contents
B Vitamin Complex, list of vitamins
There are different substances the body needs, and some of them are part of what we call the “B Vitamin Complex.” All B vitamins belong to this group, each having essential functions for the human body.
Next, we detail each one along with its functions:
Vitamin B1 or Thiamine
It functions to transform carbohydrates from food and ingested food into energy for the human body and facilitate nutrient absorption. You can see what Thiamine is and what it’s for here.
Vitamin B2 or Riboflavin
It is involved in the growth of the body. It also has functions related to the moment when red blood cells are created and transport oxygen. Vitamin B2 or riboflavin improves the process in which energy is released for the body.
Vitamin B3 or Niacin
It is a very important nutrient for the health of the digestive system, for skin quality, and for promoting nervous system stability. Since it belongs to the B complex, it also plays a role in converting food into energy. We recommend you check out all the information about Vitamin B3 or niacin.
Vitamin B5 or Pantothenic acid
It is involved in breaking down carbohydrates, fats, and proteins. Vitamin B5 or pantothenic acid is essential for metabolizing food.
Vitamin B6 or Pantothenic acid
It directly participates in transforming the proteins from food and food products we ingest. The more protein intake, the dose of Vitamin B6 should increase.
Vitamin B7
It is well known by the name biotin or Vitamin B7. This vitamin, in addition to helping break down carbohydrates and proteins like Vitamin B5, is also essential for having strong, healthy, and shiny hair. There are many vitamin complexes for hair that include biotin, as it is crucial for maintaining keratin.
Vitamin B12
It is an exception in terms of its accumulation in the body. It reaches the liver and is stored there to be used when creating red blood cells and restoring nerve function. Vitamin B12 is essential for the brain and DNA synthesis.
Vitamin B9 or Folic acid
It is another of the vitamins in the B complex. It plays a crucial role in reproduction. Its function is to promote the creation of new cells, their duplication, and the increase in their number. Vitamin B9 or folic acid is very important during pregnancy, especially in the early stages of gestation.
It is one of the most well-known vitamins in the B complex because we all need it for many body functions.
The role of Vitamin B9 in the human body is related to the creation of new DNA chains and maintaining skin quality. Also, a very interesting feature is that it improves the chances of getting pregnant.
The beauty of folic acid in pills is that it is very easy to absorb and also reduces the risk of miscarriage. This is something to consider if you are a woman who wants to become a mother.
The properties of folic acid directly impact the reduction of some birth defects in the baby and are also excellent for the heart, both for adults and the elderly.
Now that we know all the vitamins that make up the B complex, let’s look at the best natural sources and foods rich in Vitamin B.
Best Natural B Vitamin Complex
As you can see, almost all the properties of B vitamins are related to metabolism and energy production. Both the part that involves processing and assimilation of food and the part related to growth and regeneration of the body.
B vitamins are essential for growth and help the body break down and use the nutrients present in food, which is called metabolism.
Foods rich in B vitamins include:
- Green leafy vegetables.
- Legumes including lentils, beans, and chickpeas.
- Cereals.
- Pâté.
- Organ meats like liver.
- Beef, pork, chicken, poultry.
- Blue fish like salmon, tuna, mackerel, and sardines.
- Eggs, especially the yolk.
- Dairy products like yogurt, cheese, and of course, milk.
Now that we know all the functions of each B vitamin, you may be wondering why they are so important, so let’s explain.
Why is it important to take Vitamin B?
There are many properties and functions that each one has for human health, which is why levels should always be adequate.
When there is a deficiency of B vitamins, a series of discomforts and disorders can arise, which we can address with proper nutrition or by occasionally using a dietary supplement.
The importance and reasons to take a B vitamin complex are as follows:
- Improve the utilization of food from meals.
- Encourage a greater production of red blood cells that carry oxygen throughout the human body.
- Prevent anemia, especially with Vitamin B12 and B6.
- Regulate cholesterol with niacin or B3.
- Prevent deficiencies such as riboflavin deficiency.
- Maintain the functioning of the heart and muscles. Vitamin B1 also participates in the central nervous system.
- Strengthen the body’s defenses. B6 has properties for creating antibodies and also protecting neurons.
Take a Vitamin B12 supplement if you are vegetarian
Plant-based foods do not contain Vitamin B12. People who are vegetarians or vegans need to take this vitamin externally. If you follow a strict diet, it is advisable to check if it is necessary to add another type of product or B complex supplement.
Buying a B Vitamin Complex, How much does it cost?
In addition to getting all B vitamins from food and natural sources, there is also the possibility of obtaining them through a nutritional supplement. These are an effective source to regulate vitamin levels in the body and quickly eliminate deficiencies:
The prices of Vitamin B vary between $9 and $20 approximately. The price will depend on the brand and the number of pills in the package.
What are the contraindications of taking a B-complex vitamin?
Hello Juana, the contraindications of vitamin B are related to sleep, stomach sensitivity, caution should be taken with anxiety, and also allergies to one of the components in the B-complex.
What are the differences between vitamin complexes sold in pharmacies and those sold in herbal shops, for example, between hydroxyl B1, B6, B12 and multivitamin complexes of this vitamin?
It depends on the brand you buy, but in general terms, pharmacy vitamin complexes have very precise amounts of each vitamin, with each one being exact.
In herbal shop vitamins, the amounts can vary. If they are capsules or tablets, they should have the exact amounts of vitamins, but in some cases, these may be irregular depending on the manufacturing process. While not always the case, multivitamins from pharmacies tend to have better control over the amounts and purities, but again, this is not always true.