B vitamins are essential for good health. They help convert food into energy, support nerves, and muscles and protect your heart and brain from damage.
B vitamins are a class of nutrients serving various vital bodily purposes. Because they are present in a range of foods, most people only obtain the required levels of these vitamins from their diet.
Certain conditions, however, may indicate that your body requires additional B vitamins. Age, pregnancy, food choices, medical problems, genetics, medicines, and alcohol consumption are all factors.
Supplementing with B vitamins may be essential in some cases. B-complex vitamins or vitamin B complex are nutritional supplements that include all eight B vitamins.
A vitamin B complex supplement can be an excellent way to fill a dietary gap or deficiency in these vitamins. But it would be best if you always talked with a doctor about supplementation.
Vitamin A
Vitamin A is a fat-soluble vitamin that promotes cell growth, immune function, fetal development, and vision. It also helps the body fight infections, especially when it’s deficient.
It is found in foods such as liver, egg yolks, and whole milk dairy products from animals. It is also made in the body from precursors called provitamin A carotenoids, which are mainly found in fruits and vegetables.
It is also available as dietary supplements as retinyl acetate or retinyl palmitate, as well as beta-carotene. Supplements can help people with poor diets or conditions that increase their need for vitamin A, such as measles or eye disease.
Vitamin C
Vitamin C (ascorbic acid) is a powerful immune booster. It also plays a vital role in antioxidant function, which protects the body from free radical damage.
It can help prevent cataracts, age-related macular degeneration, and the common cold. It may also lower blood pressure.
B-complex vitamins and vitamin C are water-soluble, leaving the body through urination, and must be replenished daily. Therefore, taking your B complex vitamins first in the morning and your vitamin C throughout the day is best.
Vitamin D
Vitamin D is one of the essential vitamins, and it can be found in foods naturally rich in this nutrient, such as fatty fish (salmon, tuna, mackerel), mushrooms, and dairy products. It’s also available in dietary supplements.
Vitamin B complex includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, and the cobalamins (B12). Each of these vitamins has different functions in the body, so the recommended daily allowance is additional for each. Deficiencies can cause tiredness, depression, loss of appetite, numbness, muscle cramps, and eczema.
Vitamin E
Vitamin E is a fat-soluble antioxidant that assists the body’s defense against free radicals. It’s found in foods like seeds, nuts, and vegetable oils.
It can be taken as a supplement. It’s safe at most supplemental doses, but excess can lead to toxicity.
People with health conditions such as heart disease or diabetes should avoid taking it in high doses. In addition, it would be best if you stopped using it two weeks before surgery or dental work.
Vitamin K
Vitamin K is known for its role in blood clotting, but it also provides many health benefits, including improved bone and vascular health. The primary forms of vitamin K are vitamin K1 (phylloquinone) and vitamin K2 (menaquinones).
Both forms are essential for bone, joint, and vascular health. But vitamins K1 and K2 can have different effects on your body and should therefore be taken in different doses.
Thiamin
Thiamine is a water-soluble vitamin that helps convert carbohydrates into energy and supports brain function. It is a vital part of the B-complex vitamin group, including riboflavin and niacin.
People take thiamine to treat low thiamine, beriberi, certain nerve diseases, and Wernicke-Korsakoff syndrome (WKS). It is also used for diabetes, digestive problems, heart disease, and other conditions.
Riboflavin
Riboflavin is a water-soluble vitamin that helps your body convert carbohydrates and fats into energy. It also helps maintain healthy red blood cells and supports a healthy metabolism.
It’s an essential nutrient for your vision and skin. It’s also thought to help prevent cataracts and migraine headaches.
Riboflavin deficiency is very uncommon in the United States. Instead, it occurs primarily in people who consume little dairy or cannot absorb other B-complex vitamins.
Niacin
Niacin is a water-soluble B vitamin that helps the body use energy. It works by assisting several enzymes in converting food into ATP, or adenosine triphosphate, a form of energy.
It’s a good idea to get plenty of niacin from your diet. Vegetables, fruits, whole grains, and enriched grain products are good sources.
Pantothenic Acid
Pantothenic acid is another one of the essential B vitamins, and it’s a critical vitamin in the metabolism of fats and carbohydrates. It also plays a role in producing adrenal hormones and red blood cells.
The best food sources of pantothenic acid are avocados, mushrooms, eggs, meat, whole grains, and legumes. It’s found in small amounts in many other foods, but cooking and commercial processing can reduce its availability.
Pyridoxine
Pyridoxine (vitamin B6) is one of eight water-soluble vitamins (also called coenzymes). This group helps your body use energy from food, make red blood cells and keep nerves healthy.
It is found naturally in a variety of foods, as well as added to others and available as a supplement. It comes from pyridoxal 5′ phosphate (PLP) and pyridoxamine 5′ phosphate (PMP).
