B Complex Vitamins

What are B Complex Vitamins?

B vitamins refer to a group of water soluble vitamins that play an incredibly important role in cellular metabolism. In the past it was believed that there was only one type of vitamin B as is the case for other types of vitamins such as vitamin A and vitamin C. But as research progressed scientists began to understand that there actually eight chemically distinct types of vitamin B. They are all referred to as being in the family of vitamin B due to the fact that they are chemically and molecularly related in structure and function. They just have a few chemical differences that change how they interact with the body. You can take B vitamins either individually or as part of a vitamin B complex. A 'vitamin B complex' is the term used for a supplement that contains more than one type of vitamin B, but doesn't have to contain all eight different types of the vitamin. Some complex B vitamins can contain different levels of B vitamins depending on what an individual patient needs.

Types of B vitamins

• Vitamin B1 - Thiamine
• Vitamin B2 - Riboflavin
• Vitamin B3 - Niacin
• Vitamin B5 - Pantothenic acid
• Vitamin B6 - Pyridoxine hydrochloride
• Vitamin B7 - Biotin
• Vitamin B9 - Folic acid
• Vitamin B12 - Cyanocobalamin

Functions of Vitamin B

All of the different types of Vitamin B are essential to keeping you healthy by allowing many essential bodily functions to operate smoothly and effectively. Vitamin B is necessary in supporting and even increasing your bodies rate of metabolism. This means that it helps your body use energy more efficiently and effectively. If you are trying to lose or maintain a certain weight, having enough B vitamins in your diet is essential. Vitamin B can help maintain healthy skin, hair and muscle tone as well as enhancing and maintaining your immune and nervous systems. It promotes the growth of bodily cells, the most important of them being red blood cells. Vitamin B has also been shown to reduce ones risk of contracting pancreatic cancer when ingested in the food you eat.

Vitamin B Deficiencies

Vitamin B deficiencies can lead to absolutely detrimental health complications.

There are eight different types of vitamin B, and in order to remain healthy, you need to ensure that you are receiving a healthy daily dose of them in order to avoid a deficiency of any of the eight different kinds of vitamin B. The complete list of complications that can occur should your experience any serious vitamin B deficiency is quite lengthy. Some mild deficiencies can cause mood alterations, fatigue, weight loss, irregular heartbeats, acne, insomnia, and a weakened immune systems. If you should ever experience a serious vitamin B deficiency you might be at risk for psychosis, peripheral neuropathy, hypertension, dementia, pseudo-syphilis, amnesia and other severe complications that can result in death if you don't receive treatment.

Vitamin B Foods

Vitamin B is most commonly found in whole and unprocessed foods. Processed foods such as some less expensive cheeses, canned soups, processed sugars, candy, deli meats and canned meats tend to have lower levels of vitamin B due to the fact that most of it has been removed due to the processing process. You can look for good sources of vitamin B in foods such as whole grains, kombucha, potatoes, bananas, lentils, tempeh, beans, chili peppers, brewers yeast and unprocessed sugars such as molasses. Vitamin B complexes and other forms of Vitamin B supplements can provide a good source of this essential vitamin, but studies have shown that it is more effective to get a good dose of vitamin B from the food you eat.