Vitamin B complex

The Vitamin B complex consists of eight different water-soluble B vitamins that are responsible for many functions, particularly growth, development and cell metabolism. A Vitamin B complex is helpful in supporting metabolism and maintaining energy levels.

Vitamin B1 (thiamin) and vitamin B2 (riboflavin) help the body produce energy and affect enzymes that influence the muscles, nerves, and heart. B1 and B2 are found in cereals, whole grains, and enriched refined grains. B1 is also found in potatoes, pork, seafood, liver, and kidney beans. B2 is found in enriched bread, dairy products, liver, and green leafy vegetables.

Vitamin B3 (niacin) has a role in energy production in cells and helps keep the skin, nervous system, and digestive system healthy. B3 is found in liver, fish, chicken, lean red meat, nuts, whole grains, dried beans, and enriched refined grains.

Vitamin B5 (pantothenic acid) influences normal growth and development. B5 is found in almost all foods.

Vitamin B6 (pyridoxine) helps the body break down protein and helps maintain the health of red blood cells, the nervous system, and parts of the immune system. B6 is found in fish, liver, pork, chicken, potatoes, wheat germ, bananas, and dried beans.

Vitamin B7 (biotin) helps break down protein and carbohydrates and helps the body make hormones. B7 is made by intestinal bacteria and is also in peanuts, liver, egg yolks, bananas, mushrooms, watermelon, and grapefruit.

Vitamin B9 (folic acid or folate) helps the cells in the body make and maintain DNA and is important in producing red blood cells. B9 is in green leafy vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans, and wheat bread.

Vitamin B12 (cobalamin) plays a role in the body's growth and development. It also has a part in producing blood cells, nervous system function, and how the body uses folic acid and carbohydrates. B12 is found in eggs, meat, poultry, shellfish, milk, and milk products. Vitamin B12 is only found in animal by-products and thus could potentially be deficient in strict vegetarians or vegans.

Deficiency of certain B vitamins can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects. Ethanol can inhibit absorption of many of these vitamins, which could cause a deficiency among people that abuse alcohol.