Vitamin B complex is a group of water-soluble vitamins that play essential roles in various bodily functions, including energy metabolism, brain health, and the formation of red blood cells. While it’s best to obtain these vitamins from a balanced diet, there are situations where dietary supplements may be recommended by a healthcare provider.
Types:
Vitamin B1 = Thiamine: It is important for energy metabolism and nerve function. Sources are whole grains, pork, nuts, and legumes.
Vitamin B2 = Riboflavin: It is involved in energy production and the metabolism of fats, drugs, and steroids. Sources are dairy products, lean meats, and green leafy vegetables.
Vitamin B3 = Niacin: It is important for DNA repair, energy metabolism, and skin health. Sources are meat, poultry, fish, nuts, and grains.
Vitamin B5 = Pantothenic acid: It is involved in energy production and the synthesis of fatty acids. Sources are meat, legumes, whole grains, and avocados.
Vitamin B6 = Pyridoxine: It is crucial for brain development, neurotransmitter production, and immune function. Sources are meat, poultry, fish, bananas, and potatoes.
Vitamin B7 = Biotin: It plays a role in energy metabolism and the health of hair, skin, and nails. Sources are egg yolks, nuts, and some vegetables.
Vitamin B9 = Folate: It is crucial for cell division and the prevention of neural tube defects during pregnancy. Sources are leafy greens, legumes, citrus fruits, and fortified cereals.
Vitamin B12 = Cobalamin: It is essential for nerve health, DNA synthesis, and red blood cell formation. Sources are animal products (meat, dairy, fish), and fortified foods.