subject: What Function Do The B Complex Vitamins Perform? [print this page] The B complex vitamins are some of the most important nutrients the human body needs to work properly. Taken together, they support nearly every function of the body. From growth and development to turning food into energy to supporting a healthy nervous system, it's hard to find a bodily function that doesn't have a B vitamin at work.
Identifying The B Complex Vitamins
The B vitamins are often grouped together into one supplement. They include:
B1 - Thiamine
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic Acid
B6 - Pyridoxine
B7 - Biotin
B9 - Folic Acid or Folate
B12 - Cobalamin
These nutrients are found in a variety of plant and animal sources including spinach, bananas, tuna, salmon, avocado and lentils. They are found in many animal protein sources such as egg yolks, liver, pork, chicken, fish and beef.
The B Complex vitamins are all water-soluble and necessary for our overall health and wellness. Although they can be taken as separate supplements, the Bs are often combined into one complex tablet, which ensures the appropriate amount of each specific nutrient in relation to the others. Taking them as one maximizes their benefit.
Specific Functions of The B Vitamins
The list of functions the B vitamins support is nearly endless. A good mix of B Complex vitamin will help your body's metabolism by converting food into energy. It will help your nervous system and your skin and eyes. These nutrients will also help your body make red blood cells which help create and repair DNA. Specifically, the vitamins perform these functions:
Riboflavin: Needed for red blood cell formation. Assists with fat, protein and carbohydrate metabolism. Helps improve skin blemishes, prevent migraines and prevent cataracts.
Niacin: Helps lower cholesterol, treat depression, insomnia and arthritis and promotes healthy skin.
Pantothenic Acid: Important in the support of a healthy central nervous system and in energy production. Helps fight chronic fatigue, migraines, allergies and heartburn.
Pyridoxine: Works as a coenzyme for many functions in the body. Primary roles in forming red blood cells, proteins and neurotransmitters.
Biotin: Improves nail and hair health.
Folic Acid or Folate: Essential during pregnancy to protect against birth defects.
Cobalamin: Prevents anemia. Works with folic acid to form and regulate red blood cells, utilize iron, promote nerve tissue growth.
Fixing a B Deficiency
Many health problems can be traced back to a deficiency in these nutrients. Memory problems, lack of energy and focus, skin irritations and blemishes and stress, anxiety and depression may be a result of too little of these important vitamins.
If you're unable to receive all the B nutrients you need from your diet alone, a properly balanced B complex supplement can help you get these essential building blocks of a healthy body. When choosing B Complex vitamins, always look for a mix of all eight of the B vitamins. Review the label so you know how much of the recommended daily percentage you're receiving and ask your doctor if that is an appropriate amount for you.
