There are eight essential B vitamins you need in your diet. While they all need each other for basic functions, each one also provides a specific benefit. Finding foods that contain all eight B vitamins can be tricky, but you can consume a B-complex vitamin that covers your dietary needs for each one. Let your doctor know if you decide to add a B-complex vitamin to your diet.
Types of B Vitamins
Thiamine was named B-1 because it was the first of the eight B vitamins to be discovered. You also need B-2, or riboflavin, B-3, or niacin, B-5, or pantothenic acid, B-6, or pyridoxine, B-7, or biotin, B-9, or folic acid and B-12, also known as cobalamin. Each one works together to help metabolize food in your body that breaks down food into energy your body can use. The B vitamins are also important for several other functions.
Purpose of B-Complex
Fortified cereals and whole grains contain B-1 and B-2, while fish and chicken contain vitamins B-3 and B-6. You can get B-5 from almost any unprocessed food, such as dairy, vegetables and lean meats. B-7 is common in peanuts and egg yolks. Leafy greens are good sources of B-9, and eggs and milk are high in B-12. You would have to eat all of these foods each day to get proper amounts of each B vitamin. A vitamin B-complex supplement provides enough of each of the B vitamins in one simple pill, without having to focus on foods high in B vitamins.
Benefits
According to the American Cancer Society, vitamin B-complex may be linked to the prevention of certain cancers. It may even help with cancer treatment. Both B-1 and B-2 help your body produce energy. They also help your nerves, heart and muscles function properly. B-3 keeps the skin, digestive system and nervous system healthy. Normal growth and development are dependent on vitamin B-5. Your body uses B-6 to break down protein and keep red blood cells healthy. Vitamin B-7 breaks down both protein and carbohydrates. You need B-9 to make new DNA and red blood cells. This vitamin is particularly important to women of childbearing age because it prevents neural tube defects in the fetus. Vitamin B-12 plays many roles, including normal growth and nervous system function and carbohydrate usage in your body.
B Vitamin Deficiency
While your body only needs minimal amounts of each of these vitamins, a deficiency of any B vitamin can have negative side effects. Having a deficiency in any of the B vitamins can have similar problems, reports the American Cancer Society. You may experience fatigue, loss of appetite, depression or hair loss. You may also notice muscle cramps or tingling in your extremities. Adding a B-complex supplement to your diet can help prevent these issues, if you are unable to get enough B vitamins from your diet.
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