The B-complex refers to the category of B vitamins, including vitamins B-1, B-2, B-3, B-5, B-6, B-7, B-9 and B-12. All the B vitamins are important for growth and development, among other functions within the body. They are particularly important in facilitating the optimal activity of enzymes, the proteins that help regulate chemical reactions within the body.
Energy Production
B-complex vitamins play a wide variety of roles in the body. B-1, or thiamine, and B-2, or riboflavin, both aid the body's production of energy and influence the action of enzymes that control muscle, nerve and heart activity. B-3, or niacin, helps the process of energy production in cells and supports the health of the skin and nervous and digestive systems.
Nutrient Metabolism
Vitamin B-6, commonly known as pyroxidine, plays a vital role in the digestion of protein. The vitamin also preserves red blood cell health, as well as the nervous and immune systems. Vitamin B-7, or biotin, similarly functions in nutrient metabolism, aiding the digestion of protein and carbohydrates. B-7 also facilitates the production of bodily hormones.
Growth and Development
B-5 and B-12 are notable in aiding bodily growth and development, while B-12 functions further in the production of red blood cells and efficient nervous system communication. B-9 is also vital in helping the body synthesize and maintain DNA, and also plays a role in producing red blood cells.
Recommendations
A balanced diet rich in fruits, vegetables and grains provides most people with the B vitamins they require. Given that many people do not consume adequate amounts of fruits and vegetables, however, the National Academies of Science recommend that adults age 50 and above take B-complex supplements or eat foods enriched with the B vitamins.
Sources
The B vitamins are found in a wide variety of foods. B-1 and B-2 are abundant in whole grains and cereals, as well as certain meats and dairy products. Liver, fish and chicken are quality sources of B-3 and B-6, while B-5 is found in most foods. Peanuts, liver and egg yolks are rich sources of B-6, and green leafy vegetables and citrus fruits have B-9. Eggs, meat and poultry are rich in vitamin B-12.
Cautions
The B-complex vitamins are all water-soluble, so excesses are readily excreted in the urine. The B-complex vitamin supplements are generally safe, but they should not be taken in excessive doses. Higher than recommended doses of B-3 can result in blurred vision, vomiting and nausea, and excessive doses of B-9, or folic acid, may interfere with chemotherapy treatments.
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