August 22, 2022

Best Source of Vitamin B complex


Vitamin B Complex is a group of eight vitamins that work together to help maintain good health. These vitamins have been shown to improve mood and mental clarity, prevent certain cancers and boost immunity.

Vitamin B Complex is eight vitamins that include

The eight vitamins in the vitamin B complex are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and pyridoxine (B6), biotin (B7), folic acid (B9) and cyanocobalamin (B12).

1. Thiamin (B1)

Thiamin helps the body use carbohydrates, fats, and protein efficiently. It also helps the nervous system function properly. A lack of thiamin can lead to irritability, weakness, and fatigue.

2. Riboflavin (B2)

Riboflavin is involved in the production of red blood cells, skin pigmentation, and vision. It is also necessary for proper immune system functioning. Deficiency symptoms include poor eyesight, sore throat, mouth ulcers, and diarrhea.

3. Niacin (B3)

Niacin is responsible for the production of hormones and enzymes, including those related to the brain and nerves. It also aids in the formation of red blood cells and helps regulate cholesterol levels. Symptoms of niacin deficiency include dry hair, brittle nails, and peeling skin.

4. Pyridoxine (B6)

Pyridoxine is essential for the synthesis of neurotransmitters, hormones, and antibodies. It also helps the body metabolize carbohydrates, fats, and proteins. Symptoms of pyridoxine deficiency include numbness and tingling in hands and feet, muscle cramps, and insomnia.

5. Cobalamin (B12)

Cobalamin is the only vitamin that the human body cannot produce on its own. It is essential for producing red blood cells, DNA, and RNA. Symptoms of cobalamin deficiency include fatigue, depression, and memory loss.

6. Pantothenic Acid (B5)

Pantothenic acid is important for the production of fatty acids, hormones, and neurotransmitters. It also supports the immune system and helps convert carbohydrates into energy. Symptoms of pantothenic acid deficiency include hair loss, nausea, vomiting, and diarrhea.

7. Folic Acid (B9)

Folic acid is a B vitamin that helps produce red blood cells, DNA, RNA, and protein. It is also necessary for proper brain function and nerve transmission

Vitamin B complex helps prevent infection of virus and bacteria

  • It also Helps Cell Health
  • Red blood cells grow
  • Maintain Energy Levels
  • Brain function
  • Muscle tone
  • Hormones and Cholesterol production
  • Proper nerve function
  • Digestion
  • Cardiovascular health
  • Vitamin B complex is important for those who are pregnant or breastfeeding women
  • This vitamin is used in fetal brain development and also reduces the risk of birth defects

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Sources of vitamin B complex

Many foods contain vitamins B, making it easy to get enough from your diet. It’s best to get your vitamin B from a wide variety of food sources. It helps ensure your getting enough of each type.

Souse of vitamin B

  • Milk
  • Cheese
  • Eggs
  • Liver and Kidney
  • Meat, Such as Chicken and red meat
  • Fish
  • Green Vegetables such as beets, avocados, and Potatoes
  • Whole grains and cereals
  • Nuts and seeds
  • Fruits such as citrus banana and watermelon
  • Soya bean product
  • Yeast and Nutritional yeast



Vitamin B Complex Deficiency 

Most people get enough B vitamins by eating a balanced diet. However, deficiency is still possible, especially if you have been taking certain medications for some time, such as proton pump inhibitors, or if you follow a very strict vegetarian diet

  • Skin rashes
  • Cracks around the mouth
  • Scaly skin on the lips
  • Swollen tongue
  • Fatigue
  • Weakness
  • Anemia
  • Confusion
  • Irritability of Depression
  • Nausea
  • Abdominal Cramps
  • Diarrhea
  • Constipation
  • Numbness or tingling in the feet and hands

The Vitamin B Complex is a group of eight vitamins that work together to help maintain the body’s normal metabolic processes. These vitamins are also known as water-soluble vitamins, meaning they are easily absorbed by the body. Vitamin B Complex helps the body produce energy and fight off infections

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