Everything you need to know about vitamin B complexes

What is Vitamin B Complex?

Vitamin B complex is actually not just one vitamin, but a group of eight different B vitamins. Each of them has a specific function, but together they work for the body to function as well as possible. Here's a quick overview of what each B vitamin does:

• B1 (Thiamine): Helps the body convert carbohydrates into energy. It is also important for the nervous system.
• B2 (Riboflavin): Takes care of cell growth and repairs the body when it is damaged, while helping with energy production.
• B3 (Niacin): Helps keep skin healthy and supports digestion and the nervous system.
• B5 (Pantothenic acid): Helps produce hormones and is part of the body's energy metabolism.
• B6 (Pyridoxine): Supports the brain and is important for the immune system.
• B7 (Biotin): Known as the “hair and nail vitamin” because it strengthens both hair and nails, while contributing to healthy skin.
• B9 (Folic Acid): A key player during pregnancy because it contributes to the development of the fetal nervous system.
• B12 (Cobalamin): Helps with blood formation and is important for the nervous system.

Together, these vitamins contribute to everything from energy and metabolism to skin and hair health, and a lack of any of these can have a major impact on how we feel.

Why is Vitamin B Complex Important?

Vitamin B complexes are in many ways the foundation of our well-being, both physically and mentally. Here are some of the great benefits of getting enough of these vitamins:

More energy in everyday life

You've probably heard that B vitamins are good for energy, and that's certainly true. Several of the vitamins in the B complex, such as B1, B2 and B3, are directly linked to the body's ability to convert food into energy.

Without these, our body would have difficulty keeping the orcs up, which can lead to fatigue and low energy.

Support for the nervous system

Vitamins such as B6, B9 and B12 play an important role for the nervous system. They are needed for nerve cells to communicate with each other and for us to be able to stay focused, remember things and feel balanced mentally.

If you're feeling stressed, anxious, or forgetful, it could be a sign that you need more of these vitamins.

Healthy hair and skin

It's not just the inside of your body that needs B vitamins — so does your hair, your skin and your nails. Biotin (B7) is known to prevent hair loss and strengthen nails, while niacin (B3) is great for hydrating the skin and keeping it healthy.

Important for women and pregnant women

Both folic acid and B12 are especially important for women, especially during pregnancy. Folic acid helps prevent birth defects and is essential for fetal development, while B12 is important for blood and nerve functions.

What happens if we don't get enough vitamin B complex?

Lack of vitamin B complex can lead to a variety of health problems. You may feel constantly tired or have difficulty concentrating.

Your skin may become dry and irritated, and your hair may begin to fall off. Other common symptoms include mood swings, tingling in the hands and feet, and even problems with digestion.

That's why it's so important to get enough of all eight B vitamins, either through food or through supplements if needed.

How do I get Vitamin B Complex?

Eat a varied diet

The best way to get B vitamins is through food. Here are some examples of foods that are particularly rich in various B vitamins:

• Meat and poultry: Fantastic sources of B1, B2, B3, B6 and B12.
• Green vegetables: Spinach, broccoli and other green leafy vegetables contain a lot of folic acid (B9).
• Dairy products: Milk, yogurt and cheese are good for absorbing B2 and B12.
• Eggs and nuts: Good sources of biotin (B7).
• Fish: Rich in several B vitamins, especially B3 and B12.

If you eat a varied diet with a lot of nutrient-dense foods, you should be able to get everything you need.

Supplement with supplements

For some, it can be difficult to get enough B vitamins through the diet, especially if you are vegetarian, vegan or have specific dietary restrictions.

In that case, a dietary supplement can be a good solution. A high-quality vitamin B complex containing all eight B vitamins can help fill any gaps in your diet and ensure you're getting what you need.

Summary

Providing the body with enough B vitamins is critical for optimal functioning. They help increase energy, protect the nervous system and keep skin, hair and nails strong. The best way to get these vitamins is through a varied and balanced diet, but for many, supplements can be a smooth and effective alternative.