WHAT IS VITAMIN B COMPLEX?

B complex vitamins are a combination of 8 B vitamins. All these are very essential water-soluble compounds having different significance in maintaining our overall body health right from deriving energy from food to synthesis of blood cells. These are:
1. Vitamin B1 aka Thiamine
2. Vitamin B2 aka Riboflavin
3. Vitamin B3 aka Niacin
4. Vitamin B5 aka Pantothenic acid
5. Vitamin B6 aka Pyridoxine
6. Vitamin B7 aka Biotin
7. Vitamin B9 aka Folate or Folic Acid
8. Vitamin B12 aka Cobalamin

INDIVIDUAL HEALTH BENEFITS OF B VITAMINS

Every member of the vitamin B complex has its unique importance in the optimum functioning of our body. Let’s peep into the benefits of each one:
1. Vitamin B1 is vital for the growth and functioning of body cells.
2. Vitamin B2 in combination with other B vitamins contributes to converting food into energy. Also, it transforms B6 into a usable form and helps in niacin synthesis. It also helps in keeping eyes, skin, and nervous system healthy
3. Niacin or B3 vitamin helps in triglyceride and elevates good cholesterol (HDL) levels in the body.
4. Adenine or B4 vitamin plays a vital role in protein synthesis.
5. Vitamin B5 helps in driving out energy from fats and carbohydrates. It supports the body in using other vitamins also.
6. Pyridoxine plays multiple roles like energy, generation, stabilization of mood, and boosting immunity.
7. B7 promotes the conversion of fats, carbohydrates, and proteins into energy. Furthermore, it also plays a vital role in fatty acids synthesis, maintaining bone strength and hair health.
8. Vitamin B9 helps in DNA (the genetic material) synthesis.
9. B12 plays an important role in protein metabolism.

HOW VITAMIN B COMPLEX IS ADVANTAGEOUS TO US?

Importantly, everyone does not require B complex supplementation if he or she is taking a sufficiently healthy and balanced diet. But in today’s scenario, because of a hundred reasons, we are unable to take such a diet. So, B complex supplementation becomes very important, especially in case of deficiency.

Maximum Energy Derivation From Food

Most of the B vitamins play a huge role in the process of deriving energy from food. Some help in carbohydrates metabolism, while others contribute to breaking down fats or proteins. This process is called cellular respiration which is a natural and essential process. So, upon B complex supplementation, one may feel energetic especially if he/she is having insufficient levels of these vitamins in the body.
The crucial vitamins for this function are B1, B2, B3, B5, B6, B7, and B12.

Optimizes Brain Functioning

According to a review that was published in “Nutrients” in 2016, some B vitamins like B6, B9 & B12, promote homocysteine metabolism. This process helps in reducing the risk of dementia and cognitive decline. Above that, B12 vitamins maintain the health of DNA strands specifically during fetal development. This vitamin may also help in preventing certain cancers and chronic diseases. Vitamin B6 is known to support optimum brain development and functioning. While vitamin B9 helps in diminishing the risks of birth defects associated with the brain or spine-like spina bifida.

Synthesis of Red Blood Cells

Certain B vitamins like B12, help in the synthesis of red blood cells in our body. As we all know, it’s the red blood cells that transport oxygen from the lungs to the whole body and carbon dioxide from all body cells to the lungs. This function increases the vitality of B12 in our body. So, there is increased fatigue in case of anemia due to vitamin B12 deficiency.

Promotes Hormone Production And Reduces Stress

Vitamins B3 and B5 help in the production of adrenal gland hormones, specifically sex and stress hormones. Vitamin B6 helps in stimulating the release of various neurotransmitters and hormones that can stabilize our mood swings, reduce stress, and regulate our circadian rhythm (biological clock of the body).