The B vitamins that make up the B complex group are partially responsible for your energy levels as you go about your day. A medical condition can be responsible for lack of energy, so it's important to check with your doctor if you're not feeling like yourself after changing your diet or taking a vitamin B complex supplement.
Vitamins in B-Complex
Vitamin B complex includes vitamins B1, B2, B3, B5, B6, B7, B9 and B12. The B vitamins help the body convert calories from food into energy. They also aid with other bodily functions and systems, including digestion, skin, red blood cells and hormones. Many of the B vitamins go by other names. Vitamin B1 is also called thiamin, B2 is known as riboflavin, B3 is synonymous with niacin, B5 is called pantothenic acid, B6 is pyridoxine, B7 is known as biotin, B9 is folic acid and B12 is also called cobalamin.
Sources of B Vitamins
The vitamins in vitamin B complex are found in many common foods, including whole grains, lean meats, eggs and legumes. A healthy diet rich in fruits, vegetables, lean sources of protein and whole grains often provides levels of B vitamins sufficient to ward off fatigue associated with low levels of these vitamins. But many people do not consume a diet that gives them the nutrients they need. People who suffer from B vitamin-related energy problems may be advised to take a multivitamin or a B complex supplement to provide them with the vitamin levels they need to stay alert and energized.
How Vitamin B Produces Energy
Several of the vitamins in B complex help the body convert components of food into energy. Food sources that contain protein, fats and carbohydrates are broken down by B vitamins and other vitamins and minerals in the body to convert them into the energy necessary for movement and basic bodily functions. Vitamins B2, B6, B9 and B12 also help the body make red blood cells, which transport oxygen throughout the body. Without enough red blood cells, you may feel weak or tired.
Vitamin B Deficiencies
Two of the most common signs of vitamin B deficiencies are loss of energy and a general feeling of fatigue or drowsiness. Since B vitamins help convert food into energy, if you're not getting enough of the vitamins your body may be struggling to provide you with the energy you need. B vitamins are water soluble, which means excess levels leave the body through urine instead of being stored in the body. It's important to make sure you're taking in adequate levels of the vitamins found in B complex every day to prevent deficiencies since they do not stay in the body.
Considerations
It is important to check with your doctor before beginning any new supplement. While multivitamins and B complex supplements are safe for most people, Some B vitamins cause increased sensitivity to sunlight, which can be extremely dangerous for people with skin damage, melanoma and those who take other medications that increase sensitivity to the sun. Excessive levels of other B vitamins can lead to health problems. For example, too much vitamin B6 can lead to neurological problems. Remember that more does not necessarily mean better when trying to increase your energy levels with vitamin B complex.
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