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Tuesday, 20 March 2018
B Complex is made up of 8 vitamins including; B1, B2, B3, B5, B6, B7, B9, B12. They play an essential role in keeping our bodies functioning to its optimum level. The essential vitamins help convert our food in to fuel, keeping us energised and healthy.
We get a lot of our B Complex from food we eat but we do need to supplement it to ensure we cover off the right level of intake within the body.
Here’s a breakdown on each vitamin in B Complex and its benefits:
B1 helps the body with cell production. It’s often referenced as the anti-stress vitamin because of its ability to protect the immune system. The vitamin also is used in the breakdown of complex carbohydrates in the body.
This B vitamin helps fight free radicals in the body that damage cells. It also helps towards preventing the development of heart disease. Riboflavin is important for red blood cell production, which is necessary for transporting oxygen throughout the body.
One of the primary uses for niacin is to boost the good cholesterol in the body. Vitamin B3 deficiency is very rare in developed countries, it is essential to the normal maintenance of bodily function.
B5 (Pantothenic Acid)
Small amounts of vitamin B5 can be found in most food groups. In addition to breaking down fats and carbohydrates for energy, it’s responsible for the production of sex and stress-related hormones including testosterone. Studies show B5 also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots.*1
B6 helps regulate levels of the amino acid homocysteine associated with heart disease. Pyridoxine plays a big role in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Some studies suggest vitamin B6 can reduce inflammation for people with conditions like rheumatoid arthritis.*2
This B vitamin is important during pregnancy because it’s vital for normal growth of the baby. It may help people with diabetes control high blood glucose levels, too.
Studies suggest folate may help keep depression at bay and prevent memory loss.*3 This vitamin is especially important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects.
Cobalamin works with vitamin B9 to produce red blood cells and help iron do its work in the body which is to create the oxygen carrying protein, hemoglobulin. You can only find vitamin B12 animal products therefore, studies show higher rates of non-meat eaters with a deficiency.
1, US National Library of Medicine National Institutes of Health: The effects of a daily facial lotion containing vitamins B3 and E and provitamin B5 on the facial skin of Indian women: a randomized, double-blind trial.
2, US National Library of Medicine National Institutes of Health: Pyridoxine supplementation corrects vitamin B6 deficiency but does not improve inflammation in patients with rheumatoid arthritis
3, US National Library of Medicine National Institutes of Health: Folate and brain function in the elderly.