The B-50 term noted on many B vitamin nutritional supplements does not refer to an actual B vitamin, but rather marks a product containing 50mg of all eight essential B vitamins. Combined, all B vitamins play a critical role in metabolism, but each specific one has its own set of health benefits. Talk to your doctor before taking a B-50 supplement, as certain health disorders like liver disease react poorly to some of the specific B vitamins found in a B-50 product.
B1
B1, or thiamin, was first discovered in the early 1900s, according to the Linus Pauling Institute at Oregon State University. The institute reports that it can help prevent cataracts and may also reduce the risks of health maladies related to thiamin deficiencies, including dementia and congestive heart failure. Natural sources of thiamin include beans and rice.
B2
B2, also known as riboflavin, helps turn consumed carbohydrates into glucose sugars that your body can use as energy. A potent antioxidant, B2 helps reduce the damage caused by free radicals released by environmental toxins, according to the University of Maryland Medical Center. The body also needs B2 to use other types of B vitamins, including B6 and folate. Natural sources of B2 include grains, nuts and brewer's yeast.
B3
B3, or niacin, helps your body create stress- and sex-related hormones from its adrenal glands, according to the University of Maryland Medical Center. It also helps with the heart system, limiting the blood's cholesterol levels and boosting blood circulation. Various types of seafood, including salmon and tuna, are high in B3, and it's also found in beef kidney and liver.
B5
B5, or pantothenic acid, helps reduce cholesterol and boosts the healing of wounds, according to the Linus Pauling Institute. Deficiency symptoms include insomnia and headaches. Dairy and eggs contain this vitamin, as do many types of grains.
B6
Your body uses B6, also known as pyridoxine, to help maintain the nervous system. The University of Maryland Medical Center reports it also helps brain development and moderates moods. It also helps stave off heart disease. Natural food sources include seafood, such as shrimp, and poultry, such as turkey and chicken.
B7
B7, commonly known as biotin, improves both skin and hair health, according to the Linus Pauling Institute. It may also be important for prenatal care in helping to minimize birth defects. In nature, it's found in eggs and yeast.
B9
B9, usually noted as folic acid or folate on nutritional labels, helps maintain proper enzyme levels in blood, according to Ohio State University. It also prevents birth defects and maintains the production of red blood cells. Dark, leafy green vegetables are naturally high in B9.
B12
B12, or cobalamin, maintains your body's production of DNA and regulates your genetic material, according to the University of Maryland Medical Center. Working with B6 and B9, it also helps minimize the risks of heart problems. Additional benefits include more energy and an increase in male fertility. It's naturally found in meat and milk.
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