What is the vitamin B complex?
The vitamin B complex is a group of 8 vitamins and its main function is to convert food into energy. It has an important role in our metabolism and that way they are very important for the accomplishment of any activity. Each of the 8 vitamins play a different role in the human body.
So what are these 8 vitamins?
Well, they have different nomenclatures. Here are they:
Vitamin B1 (Thiamin)
Our first vitamin of the list is vital for the brain and heart functions.
Vitamin B2 (Riboflavin)
This vitamin is essential to break down fats and drugs.
Vitamin B3 (Niacin)
Is vital for the health of the skin, nerves and digestion. Sometimes is prescribed in high doses to regulate the cholesterol levels.
Vitamin B5 (Pantothenic Acid)
Is essential for the health of the brain and nervous system.
Vitamin B6 (Pyridoxine)
This vitamin helps the body to create new red blood cells that carry oxygen throughout the whole body. It also empowers the immune system.
Vitamin B7 (Biotin)
Is relevant for a healthy hair, nails and also nerve function.
Vitamin B9 (Folic Acid)
They are used to make DNA and genetic material. An important recommendation is that in the pregnancy times Vitamin 9 may reduce the risk of certain birth defects.
Vitamin B12 (Cobalamin)
This vitamin is relevant for the body's nerves and blood cells. The deficiency of this important vitamin can cause anemia, strange sensations, numbness, a swollen or inflamed tongue, difficult of thinking and reasoning, memory loss, weakness and fatigue.
But how much Vitamin B do we need?
The following RDAs for each of the B vitamins are the recommended according to The American Institutes of Health. Remembering that this is an average value and that any case should be evaluated by a specialist.
| Males | Females | During pregnancy | During breastfeeding | |
| Vitamin B-1 | 1.2 mg | 1.1 mg | 1.4 mg | 1.4 mg |
| Vitamin B-2 | 1.3 mg | 1.1 mg | 1.4 mg | 1.6 mg |
| Vitamin B-3 or dietary equivalents | 16 mg | 14 mg | 18 mg | 17 mg |
| Vitamin B-5 | 5 mg | 5 mg | 6 mg | 7 mg |
| Vitamin B-6 | 1.3 mg | 1.5 mg | 1.9 mg | 2.0 mg |
| Vitamin B-7 | 30 mcg | 30 mcg | 30 mcg | 35 mcg |
| Vitamin B-9 or dietary equivalents | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
| Vitamin B-12 | 2.4 mcg | 2.4 mcg | 2.6 mcg | 2.8 mcg |
The best idea when we talk about vitamins is to use them as a prevention and not as a remedy. So to keep the ideal level of these and other vital nutrients in our body is of high importance to prevent diseases and to have a healthy life.
Sources:
Other resources (a must reading):
- The Role of Vitamins and Minerals in Energy Metabolism and Well-Being: https://journals.sagepub.com/doi/pdf/10.1177/147323000703500301