B vitamins are associated with a healthy energy level and overall well being. B complex includes eight B vitamins: thiamine--B1, riboflavin--B2, niacin--B3, pyridoxine--B6, cobalamine--B12, folic acid--B9, pantothenic acid--B5 and biotin--B7. B vitamins are water-soluble and are not stored by the body. Therefore, B vitamins are needed daily in the diet. Each B vitamin in B complex provides different functions in the body, which helps to maintain health and energy.
Growth
B vitamins are necessary for various body functions including growth and development, according to the American Cancer Society. B5 is the main B vitamin that influences growth and development of the human body.
Energy
B complex vitamins play a role in how much energy you have. B3 helps support energy production. B1 and B2 are also responsible for energy production in the body and they affect muscles, nerves and the heart, notes the American Cancer Society.
Lack of energy, anemia and overall tiredness can be caused by a B vitamin deficiency.
Healthy Skin and Nerves
B vitamins promote healthy nerves and skin. B12 and B3 are responsible for maintaining a healthy state in the body's nervous system and skin, according to Colorado State University.
Blood Cell Formation
B12 and B6 help develop normal red blood cells. Vitamin B12 is found only in animal sources such as meats, liver, fish, eggs, milk, oysters and shellfish, according to Colorado State University. Vegetarians will need to take a B12 supplement in order to maintain healthy levels of this vitamin, according to the Mayo Clinic.
Pernicious anemia is caused when the body cannot absorb vitamin B12. This causes a decrease in red blood cells, according to an article published in the American Association of Retired People's (AARP) Health Encyclopedia.
Fat Synthesis & Metabolic Function
The biotin--B7--in B complex aids in releasing the energy from carbohydrates and in fat synthesis. B1 is also a component of a coenzyme in carbohydrate metabolism, according to the Encyclopedia Britannica. B3 is used broadly in cellular metabolism, oxidations of fuel molecules, fatty acid and steroid synthesis. Carbohydrate, protein and fat metabolism are aided by B5 in B complex vitamins.
DNA Formation
B9 and B12 are not only used in the production of blood cells, but also in DNA formation and maintenance, according to the American Cancer Society.
Mental Function
B1 plays an important role in mental function, according to Colorado State University. A B1 deficiency can result in mental confusion and disorientation similar to that of Alzheimer's disease. The Mayo Clinic notes that Alzheimer's patients tested for B12 deficiency were found to be abnormally low in vitamin B12 levels in their blood.
Prevention of Birth Defects
A diet rich in B9-rich foods may help to prevent birth defects, according to the American Cancer Society. Pregnant women and women who are breastfeeding need more B9 than others. The Public Health Service recommends 400 micrograms of B9--folic acid--daily for pregnant women or those who may become pregnant.
Member Comments