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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

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

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

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

Found in milk and milk products, eggs, brewer's yeast, whole grains, wheat germs

Vitamin B3

Also called niacin

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

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

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

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

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. The important thing to remember is by having a balanced diet and by taking high quality nutritional vitamin supplements you'll be sure to get the right amount of all vitamins, including vitamins B.

SBI!