Vitamin B complex refers to a supplement which combines all eight of the B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12, whereas B12 is only one of these eight vitamins. All B vitamins are water-soluble and naturally occur in vegetables, dairy products and meat. B vitamins are essential for normal growth and development. Because B vitamins are water-soluble, your body is not able to store them, thus, you must obtain B vitamins from your diet or supplementation to avoid deficiency.
Vitamin B1, B2 and B3
Vitamin B1 -- thiamine -- and vitamin B2 -- riboflavin -- help your body to produce energy and are necessary for the proper function of your heart, muscle and nervous system. Vitamin B3, or niacin, also plays a role in energy production and helps to keep your skin, nervous and digestive system healthy. Good dietary sources for Vitamin B1, B2 and B3 are liver, meat, cereals and whole grains. The recommended dietary allowance for vitamin B1 and B2 is around 1.5 mg per day, and for vitamin B3 around 20 mg per day.
Vitamin B5 and Vitamin B6
Vitamin B5, also known as pantothenic acid, plays a role in normal development and growth and is found in almost all foods. The RDA for vitamin B5 is around 10 mg per day for adults. Vitamin B6, or pyridoxine, is needed for protein and red blood cell metabolism and proper functioning of your nervous and immune system. Vitamin B6 is also involved in the production of hemoglobin and oxygen transport and deficiency can cause anemia. You can get vitamin B6 from foods like banana, potato, garbanzo beans, meat, sunflower seeds, avocado and fortified cereal. The RDA for vitamin B6 is around 2 mg per day for adults.
Vitamin B7 and Vitamin B9
Vitamin B7, or biotin, functions in breaking down proteins and carbohydrates and helps your body make hormones. Biotin is made by your intestinal bacteria, but is also found in foods like peanuts, egg yolks, bananas and mushrooms. The RDA for vitamin B7 is around 300 mcg per day for adults.
Vitamin B9, commonly known as folic acid or folate, helps your body make and maintain DNA and produce new cells, especially red blood cells. Folic acid is also essential for healthy pregnancy, and vitamin B9 deficiency can lead to birth defects such as spina bifida. Folic acid is the only B vitamin that has been shown to reduce the risk of cancer according to the American Cancer Society. Folic acid deficiency has also been linked to colorectal and some other cancers. Good dietary sources of vitamin B9 are beans, grains, green vegetables and fortified cereals. The RDA for folic acid is 400 mcg per day for adults, 500 mcg for children and 600 mcg for pregnant women.
Vitamin B12 or Cobalamin
Vitamin B12 is compounded with the mineral cobalt, and can exist in several forms including methylcobalamin and 5-deoxyadenosylcobalamin which are active in human metabolism. Vitamin B12 plays a role in red blood cell formation, DNA synthesis and neurological function. Vitamin B12 is found in animal products like fish and meat and is not present in plant products. Good dietary sources of vitamin B12 are liver, clams, trout, salmon, beef, yogurt and fortified cereal. RDA for vitamin B12 are 2.4 mcg for adults and 2.6 mcg for pregnant women.
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