There are eight vitamins in the B-complex family: B-1, B-2, B-3, B-5, B-6, B-7, B-9 and B-12. These vitamins are all needed for growth, development and maintenance of several functions within the body. These vitamins reduce the risk of certain health problems, which include folate deficiency and pernicious anemia.
Identification
B-complex vitamins are needed for the nervous system, heart, hormones, blood, skin, nails and hair. B vitamins are used mainly to process food into energy. In addition to being used to regulate functions in the body, B vitamins are also used to prevent certain diseases. According to the American Cancer Society, people with low folic acid intakes have an increased risk of developing cancer.
Uses
Each vitamin in the B-complex group serves a different purpose in the body. The most important of the B vitamins for pregnant women is folic acid, vitamin B-9. This vitamin helps to prevent neurological birth defects and a condition called spinal bifida. Vitamins B-1 and B-2 convert food to energy and affect various enzymes in the body. Vitamin B-3 is responsible for the health of the digestive and nervous system, as well as energy production. Vitamin B-6 and B-7 work to break down proteins in the body. Vitamin B-12 and B-5 are necessary for general growth and development.
Sources
Although each B vitamin is contained in more than one food sources, vitamin B-5 is found In just about any food. All B-complex vitamins, with the exception of vitamin B-12, are found in liver. B-complex vitamins are also found in grains, green-leafy vegetables, wheat germ, bananas, potatoes, mushrooms, peanuts, poultry, red meat and dried beans. Certain fortified breakfast cereals also contain a variety of B-complex vitamins.
Non-food Sources
In addition to eating foods that contain B-complex vitamins, you may be directed by your physician to take vitamin B-complex supplements to increase levels of certain B vitamins. You can purchase B-complex supplements, but note that they are not regulated by the FDA. B-complex vitamins are also included in multivitamins and can be purchased in capsule, liquid or powder form. Powdered or liquid B-complex vitamins may be added to juices or smoothies.
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