The Benefits of B Vitamins and Supplemental Vitamin B
Micronutrients are an essential part of your diet, and if you’re deficient in any particular one, it can cause issues. B vitamins are some of the most commonly talked about micronutrients as they play some vital roles in your body. The downside is that many people don’t consume a diet with much variety where they can get all of their B vitamins from food alone. Therefore, many will lean on a B complex supplement or a high-quality multivitamin that contains B vitamins.
So, what exactly are B vitamins? B vitamins are water-solution vitamins essential for energy production and aid in bodily functions and health. Ensuring you’re getting enough B vitamins is critical for immune health, heart health, brain health, liver, and the functioning of cells. B vitamins can be found in various foods like milk, meat, beans, almonds, and many more foods.
Related Article: The Many Health Benefits of Folic Acid
While some people will get Vitamin B from a healthy diet, others may benefit from taking supplemental Vitamin B. As per the studies, 86.5% of vegans and vegetarians are low on Vitamin B12 as it is found in animal-based foods.
Disclaimer: This article is for informational purposes only. It is not meant to treat or diagnose any condition. The information found within this article is not medical advice and should not supersede a doctor’s diagnosis and treatment plan should you have a health condition. The use of B complex supplements should never be a replacement for any medication that your doctor puts you on.
What Are B Complex Vitamins?
B complex supplements contain a combination of all eight B vitamins in one pill or tablet. Taking a daily B complex supplement can help ensure you do not become deficient in various nutrients. The best time to take B complex supplements would be in the morning due to their ability to help boost energy levels.
Related Article: Multivitamin Supplements — Nutrition Alone Doesn’t Cut It
Let’s look at each individual B vitamin to help explain what role it plays in the body as well as what some common food sources are that contain high amounts of that specific B vitamin.
B1 (Thiamine)
B1 helps produce energy and plays a vital role in the growth and development of every single cell of your body.
Food sources: Beans, Kale, Spinach, Whole grains.
B2 (Riboflavin)
B2 works as an antioxidant and supports metabolism. Also, it helps in the production of red blood cells, which helps transport oxygen throughout the body.
Food sources: Almond, Milk, Yogurt, Eggs.
B3 (Niacin)
B3 helps to fuel the cells and supports healthy skin.
Food sources: Eggs, Milk, Green vegetables.
B5 (Pantothenic Acid)
B5 is good for the nervous system and brain. Also, it promotes healthy skin.
Food sources: Eggs, Avocado, Yogurt.
B6 (Pyridoxine)
B6 supports cognitive development and is a major player in the sleep cycle and mood patterns. It is also known to be able to help reduce inflammation.
Food sources: Chicken, Tuna, Sunflower seed, Cheese, Brown rice.
B7 (Biotin)
B7 is also known as a beauty vitamin because of its association with hair, nail, and skin.
Food sources: Liver, Pork, Chicken, Fish, Potatoes.
B9 (Folate)
Folic acid is good for women who are pregnant. B9 can improve memory and has even been shown to help reduce the symptoms of depression.
Food sources: Dark leafy green, Root vegetables, Milk, Beans.
B12 (Cobalamin)
B12 supports blood cell production and helps in carrying oxygen throughout the body.
Food sources: Fish, Dairy, Eggs.
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