What are B Complex Vitamins

Vitamins B complex and Vitamin A, C, D, E and K are the life saver of human bodies.



B complex vitamins are a blend of eight essential vitamins and four supplements that are required by the human body on a daily basis. The first vitamin B complex discovered was Thiamine.

The B complex vitamins are significantly used for the treatment of nervous problems, fatigue and stress. The primary role of the B complex vitamins is releasing energy. They also participate in all significant aspects of food metabolism and in the production of energy. Consuming rich sources of vitamin B complex daily also helps in reinforcement of the immune system and prevention of blood clots.

The eight vitamins of B complex include riboflavin, thiamine, niacin, pantothenic acid, pyridoxine, biotin, cyanocobalamin, and folate.



Deficiencies of B complex vitamins are still seen in many countries. It is very essential to understand and learn the answers to “what is vitamin B complex good for” and “what does vitamin B complex do”.
Thiamine or Vitamin B1 helps in the conversion of glucose into energy and in the formation of red blood cells. Good sources of thiamine are pork, watermelon, wheat gram and yeast. Deficiency of thiamine is mainly caused in countries where white rice is the staple food. Other causes of deficiency are poor diet, alcohol intake and certain health ailments.



Symptoms include headache, nausea, depression and fatigue. The most common deficiency disease is Beri-Beri, a disease that adversely affects cardiovascular, gastrointestinal and nervous system.

Vitamin B2, also known as Riboflavin, is greatly involved in energy metabolism and healthy skin. These vitamins are found in meat, liver, milk, cottage cheese, whole grain breads, green leafy vegetables and kidney. Deficiency of this vitamin often leads to inflamed tongue, cracked skin, skin rash, red tongue and reddening of cornea.

Vitamin B3, or Niacin, provides extra energy by reducing the cholesterol level and plays a key role in treating arteriosclerosis. It is found in foods such as salmon, liver, chicken, nuts, cereals and dried peas.



Deficiency causes pellagra.

Vitamin B5 is found in cereals, legumes and meat. Adequate intake of this vitamin helps in metabolizing proteins, carbohydrates and fats. Symptoms of deficiency include nausea, abdominal pain, weight loss, constipation and fatigue.

Vitamin B6, or pyridoxine, is required for releasing energy, forming red blood cells and certain brain chemicals.  Good sources are whole grains, legumes, bread, meat, nuts, poultry, liver, spinach and bananas. Deficiency of pyridoxine shows symptoms of irritability, cracked corners of the mouth, muscle twitching and kidney stones.



Excessive intake has toxic effects on the human body resulting in numbness or irreversible nerve damage.
 
Vitamin B 7, or Biotin, helps in the breakdown of fats and carbohydrates to release energy. Good sources are cauliflower, peanuts, liver, egg yolk and chicken. Deficiency symptoms are abnormal heart actions, weight loss, nausea, depression, dry skin, scaly dermatitis, muscle pain, hair loss and weakness.

Vitamin B9, or folic acid, is commonly found in legumes, citrus fruits, eggs, whole grain, nuts and green leafy vegetables. It plays a vital role in the formation of red blood cells and helps in oxygen transportation.

Vitamin B12, or cobalamin, is essential for production and maintenance of body cells and releasing energy.



This vitamin is found in animal sources like eggs, milk, fish, meat and liver. Deficiency symptoms are fatigue, lack of appetite, depression, anemia, smooth tongue and degeneration of peripheral nerves progressing to paralysis.

All vitamins of the vitamin B complex should be consumed according to the recommended dietary allowances. Taking B complex vitamins is a measurable activity that has to be restricted in case of overload. Too much vitamin B complex is harmful and often leads to fatal health conditions.
There is nothing much to say about B complex vitamin but one thing is sure that people can never ignore taking B complex vitamins for healthy growth and development.