B Complex Vitamins...What Are They Exactly?




B complex vitamins are essential to burn and release energy found in sugar, protein and fat.

Whole grains are packed with B complex vitamins.

They are water-soluble vitamins which means sensitive to heat and cooking.

Vitamins B (except for the B12 vitamin) cannot be stored in your body...you should consume them everyday.

They are working together...as a team...so taking only one kind of vitamin B can create an unbalace.



Vitamins B Are Also Essential For

b complex vitamins

  • Growth
  • Health of the eyes, skin, muscles
  • They help for the proper functioning of the brain, the nervous system (help with depression)
  • They are involved in the formation of red blood cells

Vitamins B are better absorbed when taking with a meal



Each Of The B Vitamins Play A Specific Role

Vitamin B1

  • Also called thiamine
  • Without vitamin B1, cells cannot utilize oxygen
  • Found in whole grains, nuts, wheat germ, brewer's yeast, peanuts, beans, rice, meat
  • Helps in the conversion of carbohydrates into energy
  • Useful for memory, to fight fatigue

Vitamin B2

  • Also called riboflavin
  • Contributes to the growth and tissues repair
  • Promotes the production of hormones
  • Promotes red blood cells formation
  • Alcoholics, athletes and pregnant women are at higher risk for deficiency
  • Useful to prevent cataracts and all vision problems
  • Found in milk and milk products, eggs, brewer's yeast, whole grains, wheat germs

Vitamin B3

  • Also called niacin
  • Helps to reduce cholesterol
  • Found in liver, white meat, fish, whole grains

Vitamin B5

  • Also called pantothenic acid, anti-stress vitamin
  • Once in the body, vitamin B5 is transformed into coenzyme A, which affects the nervous system. This is why it's also called anti-stress vitamin
  • Facilitates healing of the skin and is often recommended in cases of acne
  • Found in organ meat,liver,yeast, whole grains, sunflower seeds, salmon, shitake mushroom, egg yolk, brocoli, milk

Vitamin B6

  • Also called pyridoxine
  • Can reduce the nausea during pregnancy
  • Helps to maintain emotional balance
  • Contributes to the proper absorption of vitamin B12 by the body
  • Found in liver, poultry, whole grains, salmon, tuna, cod, potato(with skin), sunflower and flax seeds, bananas, potatoes, avocados

Vitamin B7

  • Also called inositol and sometimes confused with vitamin B8
  • This vitamin is a real tonic for the nervous system and liver. It also prevents the accumulation of fat
  • Found in liver, germ of wheat, brewer's yeast, milk, nuts, beans, cantaloup

Vitamin B8

  • Also called biotin
  • Participates in the matabolism of fatty acids, carbohydrates and amino acids
  • Participates in the systhesis of vitamins B9 abd B12
  • Found in liver, eggs, milk, whole grains

b complex vitamins

Vitamin B9

  • Also called folic acid for the synthesized form used in supplements and folate for the natural form found in food
  • Very important for pregnant woman...essential for the prevention of neural tube defects of the fetus
  • Found in liver, whole grains, green leafy vegetables, fortified foods
  • Helps with the memory
  • Vitamin B9 defiency can cause diarrhea, loss of appetite, loss of weight, headache, irritability, anemia


Vitamin B12

  • Also called cobalamine
  • Essential for growth, cells division and the proper functioning of all body cells
  • Essential for the balance of the nervous system
  • Found in liver, meat, seafood, fish, milk products, fortified foods
  • ***It is recommended for vegeterians to take vitamin B12 supplements***


This was a brief description of each B complex vitamins.

When your diet is too sweet, when you're going through a lot of stress, you should not hesitate to take a vitamin B Complex.

This way you'll be sure to get the right amount of all vitamins, including vitamins B!!




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