B vitamins are water-soluble vitamins that are not stored in your body; any excess that is not absorbed is excreted. B12 is the only exception, since you can store small amounts in the liver. These important vitamins have an array of benefits and can be found in a variety of foods, including fortified foods. In some cases you may need a dietary supplement. Vitamin B complex provides adequate amounts of all of the B vitamins, but you should check with your physician before you take any kind of supplement.
Types of B Vitamins
There are eight essential B vitamins you need in your diet. These vitamins include B1, or thiamine; B2, or riboflavin; B3, also known as niacin; B5, or pantothenic acid; B6, or pyridoxine; B7, or biotin; folate; and B12. While each of these nutrients serves a specific purpose, in general, they all work together to metabolize, or break down, food, says MedlinePlus.
Benefits of B Vitamins
Vitamin B1 is essential for turning carbs into energy, as well as normal heart and nerve function. You need B2 for growth and red blood cell production. B3 can be beneficial for lowering your blood cholesterol, explains the National Center for Biotechnology Information. Vitamins B5 and B7 help metabolize food, as well as produce hormones and some of the essential cholesterol you need for cell wall structure. You need B6 for several important functions, such as brain function and many key chemical reactions. Folic acid is essential for women of childbearing age because it can help prevent neural tube defects in the womb. Since these problems can occur before you are aware of pregnancy, many foods are fortified with folic acid to ensure you consume adequate amounts.
Function of B12
Vitamin B12 is a unique B vitamin in that it exists in several forms and contains the mineral cobalt. You need B12 for red blood cell formation, neurological function and the synthesis of DNA, which is the genetic material found in all cells. Vitamin B12, folic acid and B6 are essential for homocysteine metabolism. Homocysteine is an amino acid that increases your risk for heart disease when you have too much in the blood. Consuming foods rich in B12, B6 and folic acid or taking dietary supplements with these nutrients may help lower your risk of heart disease, explains the Office of Dietary Supplements.
B Vitamins in the Diet
Animal foods provide high concentrations of B vitamins. Dairy, poultry, beef, fish and seafood are all rich with B vitamins. Eggs in particular are loaded with nearly all of them. Avocados provide essential B3, B5 and B6. Fortified grain foods such as cold cereal, oatmeal and bread often contain all or most of each B vitamin. Enjoying dark green vegetables like spinach, kale and broccoli provides all of the folic acid and B5 you need.
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