Vitamin B Complex Information

When first discovered in the 1900s, vitamin B was believed to be a single vitamin. After continued research, it was determined that the vitamin thought to be vitamin B was actually eight different compounds: riboflavin, thiamine, niacin, vitamin B6, folate, vitamin B12, pantothenic acid and biotin. Collectively, these vitamins are referred to as the vitamin B complex.

Thiamine

Thiamine, also referred to as vitamin B1, keeps your nerves healthy and ensures nerve signals are transmitted properly. Thiamine also aids in the metabolism of carbohydrates and amino acids. The best sources of thiamine include enriched grains, whole grains, cereals, pasta and rice.

Riboflavin

Riboflavin, also referred to as vitamin B2, helps convert carbohydrates, protein and fat into energy and helps enhance the function of other B vitamins. The most popular sources of riboflavin in the American diet are milk and yogurt, according to "Nutrition and You" by Joan Salge Blake. Enriched cereals and grains are also good sources of riboflavin.

Niacin

Niacin, also referred to as vitamin B3, helps synthesize fat and cholesterol, aids in the metabolism of carbohydrates, proteins and fat, keeps your skin healthy and allows your digestive system to function properly. The best sources of niacin include meat, fish, poultry, fortified cereals and enriched whole grain breads.

Pantothenic Acid and Biotin

Pantothenic acid and biotin, also referred to as vitamin B5 and vitamin B7, work together to convert carbohydrates, proteins and fats into energy. "Nutrition and You" by Joan Salge Blake notes that most Americans easily meet their needs of these vitamins because they are available in a wide variety of foods. Whole grains, nuts, legumes, peanut butter, meat, milk and eggs provide you with all of the pantothenic acid and biotin that you need.

Vitamin B6

Vitamin B6 acts as a coenzyme to ensure that the chemical reaction to metabolize protein is able to take place. Vitamin B6 also helps break down glycogen in your body and is required to make the hemoglobin in your red blood cells. Vitamin B6 also ensures that your nervous system stays healthy. Vitamin B6 is found in meat, fish, poultry, peanut butter, nuts, legumes, fortified cereals and a variety of fruits and vegetables.

Folate

Folate, also referred to as folic acid, or vitamin B9, plays a vital role in the creation of the DNA in your cells. Folate also helps maintain the health of your red blood cells and prevents various birth defects. The best sources of folate include leafy green vegetables, broccoli, asparagus, rice, legumes and enriched pasta and breads.

Vitamin B12

Your body requires vitamin B12 to use certain fatty acids and amino acids that are essential to making the DNA in all of your cells. Vitamin B12 also keeps your nerves healthy and allows for the proper transmission of nerve signals. The only sources of naturally occurring vitamin B12 in the diet are animal foods, such as meat, fish, poultry and dairy products. Fortified cereals and fortified soy milk contain synthetic vitamin B12.