The human body must have sufficient vitamin B to remain healthy and function well. Collectively known as B vitamins or vitamin B complex, the eight vitamins in the B group belong to the class of nutrients called water-soluble vitamins. Your body does not store such nutrients for future use because they disintegrate in water, and excess amounts exit the body through urine. Therefore, B vitamins require daily replacement through your diet or supplements.
Features of Vitamin B
Vitamin B complex consists of vitamin B-1, or thiamine; vitamin B-2, or riboflavin; vitamin B-3, or niacin; vitamin B-5, or pantothenic acid; vitamin B-6, or pyridoxine; vitamin B-7, or biotin; vitamin B-9, also called folate or folic acid; and vitamin B-12, or cobalamin. Vitamin B-5 is present in nearly all types of food, and liver is a source of all B vitamins except for vitamin B-5. Other foods that contain significant amounts of B vitamins include beans, dairy products, fortified cereal, leafy green vegetables, peanuts, whole grains and fruit such as bananas.
Metabolism-Related Benefits
Your body must get the energy it needs to function from the food and beverages you consume. The process of metabolism controls the production of this energy as your body breaks down and digests food, absorbs nutrients from the eaten food and delivers the absorbed nutrients to the cells throughout your body. Vitamins B-1, B-2, B-3, B-5, B-6 and B-7 aid metabolism and the creation of energy from food, especially carbohydrates, fats and protein. In addition, they help cells release energy when your body requires it. People who do not consume enough vitamin B complex can experience tiredness, and children can also grow poorly as a result of inadequate vitamin B consumption.
Additional Benefits
Vitamins B-1, B-3 and B-12 help your nervous system function properly. For instance, vitamin B1 influences enzymes that interact with your nerves, and vitamin B-3 protects the health of nerves. Healthy skin results from adequate intake of vitamins B-2 and B-3, and vitamin B-7 assists with hormone production. Women who consume adequate vitamin B-9 lower their risk of giving birth to babies with defects in the brain and spine. Your body also relies on vitamins B-5, B-6, B-9 and B-12 to produce healthy red blood cells capable of transporting oxygen to areas of your body. Other benefits of B vitamins are good eyesight, a healthy digestive system, a normal appetite and proper development and growth.
Considerations
Certain B vitamins may lower your chances of developing some forms of cancer, according to the American Cancer Society. Consuming vitamin B6, for instance, seems to decrease the likelihood of colorectal cancer, states the organization. Taking large doses of vitamin B-9 appears to reduce the threat of colon cancer, as well, particularly in individuals such as alcoholics who do not consume enough vitamins. These observations require further investigation, however, and insufficient evidence exists to associate intake of any B vitamins with a lower risk of other types of cancer.
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