Vitamin B Complex

Best Vitamin B Complex

Best 10 Benefits of the Vitamin B Complex

Referred to as the B complex, the eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin)— aid the body in numerous functions. These vitamins help convert food into energy, among many other functions. Foods rich in the B complex include leafy greens, dairy, beans, peas, and whole grains. While these vitamins often work together, they each have their own specific benefits. Let’s explore some of these benefits.

1. Maintains body functions

The B vitamins regularize metabolism, which converts food into glucose; glucose, in turn, acts as energy for the body. Metabolism of fats and proteins is also aided by B vitamins.

2. Lowers cholesterol

Vitamin B3, also known as niacin, has been shown to lower LDL cholesterol (the “bad” cholesterol) and increase “good” (HDL) cholesterol. This cholesterol prevents the arteries from hardening, as well as other cardiovascular problems. However, too much niacin can negatively impact the liver, so always talk to your doctor before beginning a supplement.

3. Promotes fetal growth

Folate and folic acid are the naturally occurring and synthetic forms of vitamin B9. This vitamin aids in new cell growth and is thus essential for fetal development. Proper intake of vitamin B9 ensures proper DNA and RNA synthesis as well as red blood cell production. It also protects the

4. Boosts metabolism

The B complexes make metabolic processes more efficient: digestion, absorption, and utilization of macronutrients such as carbohydrates, fats, and proteins are all made easier by proper intake of B vitamins. This boost increases energy and prevents fatigue.

5. Promotes cardiovascular health

Various B vitamins play major roles in cardiovascular health. Thiamine has been shown to improve the function of the left ventricle of the heart, allowing oxygen-rich blood to be pumped throughout the body. Riboflavin, pyridoxine, folate and cobalamin all work together to form red blood cells. These vitamins also regulate the level of homocysteine in the blood; if too much homocysteine is present, it can lead to serious conditions such as atherosclerosis.

6. Supports the nervous system

The nervous system is a highly sophisticated network of neurons and nerves that transmit signals from the brain throughout the body. Thiamine, riboflavin, and niacin all play an important role in cognitive function. These three vitamins help form nerve cells within the brain, aiding in neurotransmissions that support movement, memory, and critical thought. Pantothenic acid, pyridoxine, and biotin aid in the production of melatonin, a sleep-regulating hormone, convert tryptophan into serotonin, and support balance and coordination. Folate and cobalamin prevent neurological defects in a growing fetus by promoting neuron growth and protecting developed nerves in myelin sheaths.

7. Promotes mental health

Finnish researchers have found that vitamin B12 greatly improves the condition of those diagnosed with depression. The reason behind this outcome is uncertain, though several potential causes were proposed.

The brain uses glucose as energy, and vitamin B12 aids in metabolism of carbohydrates. Also, vitamin B12 is known to regulate homocysteine levels, which in high amounts can exacerbate depression and anxiety. Further, a deficiency in this vitamin suppresses the excretion of dopamine, serotonin, and melatonin, which are essential for maintaining healthy brain chemistry.

Finally, the other B vitamins work together to prevent neurological disorders such as schizophrenia.

8. Boosts immunity

The B complex provides much support to the immune system. Vitamins B2, B3, and B7 protect various mucous membranes, which line the gastrointestinal and respiratory tracts and the mouth. Mucus is secreted by glands in these areas to prevent pathogens from entering the body. The complex also, in boosting metabolism, increases the production of enzymes and antibodies that ward off infection.

9. Enhances beauty

A B complex supplement is often taken to improve skin, hair, and nails. Riboflavin allows the body to absorb and use zinc, which strengthens each of these things, as well as protects the skin and hair follicles from oxidative damage. Niacin helps the skin retain moisture, thereby reducing dryness and flakiness. Finally, biotin, often referred to as the “beauty” vitamin, promotes more rapid growth of healthy hair and nails.

10. Easy to consume

You needn’t try too hard to consume the proper amount of B vitamins. So many natural foods contain these vitamins. Supplementation may still be required for some individuals, such as pregnant women or vegans, who cannot find cobalamin in a plant-based diet. Below is a non-exhaustive list of foods rich in the B vitamins.

Thiamine:

fish, pork, nuts, seeds, bread, peas, beans, asparagus

Riboflavin:

beef liver, lamb, milk, yogurt, mushrooms, spinach, almonds, eggs, salmon

Niacin:

turkey breast, chicken breast, peanuts, mushrooms, tuna, peas

Pantothenic acid:

chicken liver, sunflower seeds, salmon, avocado, corn, broccoli, mushrooms

Pyridoxine:

turkey breast, beef, chicken breast, tuna, pistachios, pinto beans, avocado, sunflower seeds

Biotin:

eggs, almonds, fish, meats, cheese, cauliflower, avocado

Folate:

dark leafy greens, asparagus, broccoli, citrus fruits, avocado, nuts, seeds, legumes

Real Supplements gives you the best Vitamin B Complex on the market today. Our top-rated lists are fresh and current so you get the best options.