Vitamin B, is actually a blanket term used for any vitamin in the B-complex family. These vitamins are so important to human health that just about every cereal or breakfast food is fortified with them or contains them naturally. There is a recommended daily value of B vitamins that every person should have to obtain their benefits, however, certain bodily changes, such as pregnancy and anemia, require an increase certain B vitamins.
What is a vitamin?
Vitamins are nutrients that are necessary to sustain human life. They are found in food sources and can be ingested through eating the food or taking supplements. Vitamins are separated into two categories, fat soluble and water soluble. Fat soluble vitamins are vitamins that are stored in fat tissue; they are vitamin A, D, E and K. Water soluble vitamins travel through the blood stream and any excess of these vitamins comes out through urination. Water soluble vitamins cannot be stored in the body like fat soluble vitmains, so you must have the recommended amount of them daily or you may become deficient in these vitamins. The water soluble vitamins include all B vitamins and vitamin C.
What is B-Complex?
Eight vitamins make up the B-complex group; they are vitamin B1 (thiamine), B2 (niacin), B3 (pantothenic acid), B5 (pyridoxine), B6 (biotin), B7 (folic acid) and B12 (cobalamin). Each of these vitamins comes with its own health benefits. However, as a whole group they are needed for certain bodily functions and growth and development. Because each vitamin is needed in a small amount, doctors may recommend that you take a B-complex vitamin that includes them all rather than taking one of each B vitamin separately.
Benefits
B1 and B2 are used to produce energy in the body and affect the muscles, nerves and heart enzymes. B3 is used to produce energy and maintain food digestive and nervous system health. B5 is used to promote healthy growth and development in children and adults. B6 helps break down proteins in the body and maintains the normal functioning and longevity of the red blood cells, immune system and nervous system. B7 is essential in helping hormone production and breaking down protein and carbohydrates. B9 is often used to safeguard embryos from developing spinal bifida, although it is needed in all humans to maintain DNA and produce red blood cells. Lastly, Vitamin B12 is used in growth and development, red blood cell production, the functioning of the nervous system and it delegates how folic acid and carbohydrates are used in the body.
Deficiencies
According to the American Cancer Society vitamin B deficiencies may cause a weakened immune system, along with anemia, fatigue, loss of appetite, abdominal pain, depression, numbness and tingling in the arms, muscle cramps, respiratory infections, hair loss, eczema, poor growth in kids and birth defects.
Food Sources
B vitamins are found in both plant and animal material. Sources of foods that contain these vitamins are liver, cereal, whole grains, fortified foods, beans, green leafy vegetables, milk products, eggs and bananas.
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