Vitamin B complex is a group of eight water-soluble vitamins namely, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid), and vitamin B12 (cobalamins). Each of these vitamins have different chemical compositions. B complex vitamin benefits are many to state as each vitamin has its own distinguishing character. They work in group as well as individually, to aid and regulate numerous body functions.
Thiamine, riboflavin, niacin, and biotin are the energy boosting vitamins working together to maintain the body energy levels. There are numerous benefits of folic acid, as far as pregnancy is concerned. Vitamin B rich foods are mainly livers, tuna, turkey, oats, bananas, avocados, potatoes, Brazil nuts, legumes, etc,. When a person doesn't get enough of vitamin B from natural resources, there are chances to develop vitamin deficiencies. Vitamin B complex deficiency can lead to many discomforting effects on the human body.
B Complex Types and Deficiency SymptomsVitamin B complex is really important for a healthy lifestyle. Shortage of any single vitamin from this group leads to various medical conditions some of which may turn severe, if not provided proper attention. Explained below are the deficiency symptoms that might appear as a result of deficiency of any of the eight vitamins from the group, vitamin B.
Vitamin B1 (Thiamine)Function: It ensures healthy growth of the body and proper functioning of the entire nervous system. It also helps to regulate metabolism and the digestive system.
Source: Pork, liver, wheat germ, whole grains, and dried beans
Deficiency Symptoms: Causes beriberi, which is characterized by fatigue, tiredness, irritability, stomach upset, insomnia, and memory lapses or amnesia. It also leads to Wernicke's encephalopathy, edema, Korsakoff's syndroma, heart failure, and even death.
Vitamin B2 (Riboflavin)Function: It processes fats and amino acids from the body. It also functions to activate the functions of folic acid and vitamin B6.
Source: Dairy products, leafy green vegetables, and whole grains
Deficiency Symptoms: Causes Ariboflavinosis, which involves cheilosis, dermatitis, pseudo-syphilis, hyperemia, and edema. It also induces depression.
Vitamin B3 (Niacin or nicotinic acid)Function: It improves blood circulation and lowers the cholesterol level of the blood. It also repairs the nervous as well as digestive system and maintains the tone of the skin.
Source: Poultry, fish, meat, whole grains, nuts, and beans
Deficiency Symptoms: Results in pellagra, which is symptomized by tryptophan deficiency, dermatitis, insomnia, weakness, aggression, psychosis, depression, dementia, anxiety, mental fatigue, and eventually, death.
Vitamin B5 (Pantothenic acid)Function: It protects the body from mental as well as physical stresses, it increases vitality, and also works as an anti-aging vitamin.
Source: Legumes, lean meats, and whole grains
Deficiency Symptoms: Chronic fatigue, hair loss, depression, dizziness, constipation, stomach problems, muscular weakness, acne, and paresthesia.
Vitamin B6 (Pyridoxine or pyridoxamine)Function: It is the most important vitamin that performs the important function of processing amino acids which is the best source of energy. It converts nutrients into body energy.
Source: Lean meats, whole grains, fish, and poultry products
Deficiency Symptoms: Eczema, insomnia, migraine, irritability, nervousness, fatigue, headaches, anemia, confusion, neuropathy, intertrigo, conjunctivitis
Vitamin B7 (Biotin)Function: It helps the utilization of folic acids, proteins and vitamin B5. It is a very important vitamin for hair care.
Source: Poultry products, mushrooms, whole grains, green vegetables, salmon, and sunflower seeds.
Deficiency Symptoms: Fatigue, confusion, depression, drowsiness, hair loss, and also hallucinations
Vitamin B9 (Folic acid)Function: It regulates blood pressure and also maintains mental health.
Source: Whole wheat, grains, green leafy vegetables, beet roots, oranges, and dried beans
Deficiency Symptoms: Birth defects, stillbirths, premature births, anemia, miscarriages, depression, skin disorders, cancer, infertility, and improper brain functioning.
Vitamin B12 (Cobalamins)Function: It maintains the health of the nervous system, and also aids the formation and regulation of new blood cells.
Source: Lean meats, fish, dairy and poultry products
Deficiency Symptoms: Macrocytic anemia, fatigue, depression, peripheral neuropathy, amnesia, mania, psychosis, and even paralysis
As research suggests, vitamin B complex is extremely important for human health and well-being. There are many supplements as well, but it is best to consume ample amounts of foods naturally rich in vitamin B; that way you can avoid any side effects. Following a healthy diet rich in vitamin B, proper exercise, a happy mental status, and taking vitamin supplements, if necessary, is the key to a healthy body.