Health conscious people are always careful about what they eat. This helps avoid harmful substances while ensuring that the body gets a healthy dose of nutrition. Despite all this, the body can be deprived of some essentials vitamins and proteins. Among them B complex is the most common ones.  Though it can be derived from natural sources like lentils, liver, bananas, potatoes, turkey, molasses and tuna, people who can keep a watch on their diet are advised to go on B complex supplements by their doctors.

There are 8 forms of vitamin B complex

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pyridoxine (B6)
• Cobalamine (B 12)
• Folic acid
• Pantothenic acid
• Biotin

All these vitamins are water soluble due to which the body is not able to retain them for long. This leads to deficiencies and the person needs to take supplements to maintain their proper balance in the body. These vitamins are involved in almost all the aspects of the body.

1. Energy production- Vitamin B1 helps to keep the body energized by converting carbohydrates to glucose. Vitamin B2, vitamin B3, vitamin B5, vitamin B6 and biotin are also involved in this energy conversion, though at the cellular level. Thus, this vitamin helps to ensure that the person does not suffer from lethargy and fatigue.
2. Fight anemia- Vitamin B12 helps to fight anemia, by boosting red blood cell production and maintaining a protective sheath around nerves. Similarly folic acid helps in the growth and reproduction of cells, especially red blood cells.
3. Metabolism- Vitamin B complex is said to boost metabolism due to which the body burns the fat fast in order to produce energy. This in turn helps in weight loss and is especially beneficial for fat and obese people.
4. Nervous system- Vitamin B helps to keep the nervous system healthy. Vitamin B5 maintains the functioning of the adrenal glands due to which their functioning and production are normal. Other vitamins like B1, B6 and B12 also keep the nervous system functioning including functioning of the brain. Vitamin B6 helps to prevent birth defects such as neural tube defects in pregnant mothers.
5. Digestion- Vitamin B complex is important for healthy digestion, production of digestive juices and aids breakdown of fats, proteins and carbohydrates. Deficiency of vitamin B1, B2, B3 and B6 can cause digestive problems which can lead to deficiency of other nutrients.
6. Healthy skin and nails- These vitamins also help to keep the skin, hair and nails healthy. Vitamin B1, B2, B3, B5, B9, B12 and choline. Deficiency in their level can cause dry, skin, acne, pimples, rashes along with weak hair and brittle, splitting nails.

Deficiency of this vitamin can cause

• Fatigue, lethargy and tiredness
• Dry, patchy and dull skin
• Dull and dry hair
• Migraine, headache with dizziness
• Poor appetite
• Shivering in the limbs
• Abnormal growth and developments of babies

Vitamin B complex is recommended in people who are above the age of 50 and pregnant mothers.

People who read above article also read the following...