Maybe the first and foremost thing you have to know about vitamin B complex is that it is not a single vitamin. As compared to vitamin C or vitamin D, B complex is really a group of chemically different compounds.
That it is clear why it is alluded to as a ‘complex’ vitamin. Vitamin B complex previously thought to be as a single vitamin is currently categorized into 12 water-soluble compounds. Out of these 12 compounds, 4 can be synthesized by the body and it comprises:
- PABA (para-amino benzoic acid)
- Choline and
- Lipoic acid
As far as other 8 compounds of vitamin B complex are concerned, they are good for health but cannot be synthesized by the body, and you will have to take it from other sources.
Compounds in vitamin B complex and their appropriate functions
- B1 (thiamine)
It functions as a coenzyme during metabolism of the nutrients. Its deficiency has been known to prompt heart problems and issues of the nervous system.
- B2 (riboflavin)
It is vital to co-enzymatic responses. Deficiency of riboflavin may lead to the swelling of mouth and skin lining.
- B3 (niacin)
For the healthy digestive process, niacin is necessary. Inadequacies are indicated to cause slowing down the intellectual abilities. Moreover, deficiency may also lead to the inflammation of orifices and skin.
- B5 (pantothenic acid)
It is vital to the oxidation of starches and fats.
- B6 (pyridoxine)
It acts as an important cofactor for enzymes. Deficiency of pyridoxine may lead to the Irritation of the skin and mouth, anemia, nausea, vertigo, exhaustion and unsteadiness.
- B7 (biotin)
Biotin helps in the healthy multiplication (reproduction) of cells and is essential to the growth of cell and body.
- B9 (folate or folic acid)
Folate is required for the formation of nucleic acid (the making of hereditary material). Inadequate amount of folic acid may result in a condition known as megaloblastic anemia.
- B12 (cobalamin)
Like folate, cobalamin is additionally required for the synthesis of nucleic acid. Both pernicious megaloblastic anemia can come about because of the insufficiency of cobalamin.
It is sugar which found naturally in the body that supports the health of nerves.
It is a constituent of lecithin (a compound which helps to breakdown cholesterol and fat) and necessary for the metabolism of the fat.
- PABA (para-aminobenzoic acid)
It helps in the metabolism of protein. Moreover, it plays its role in the formation of red platelets as well.
- Lipoic acid
Lipoic acid works as a cancer prevention agent in the body to ensure cells against free radical harming.
Most of the shared features of each of these compounds make every one of these substances part of a single vitamin B complex. Firstly, they come from almost same food sources.
It is hence that we discuss vitamin B sources (on the grounds that in spite of the fact that there are numerous vitamins in the complex, they to a great extent originate from similar nourishment sources).
Moreover, by the way, B complex happens to be standout amongst the most easily accessible vitamins. It is so that it may be accessible from all unprocessed whole foods. Meats are likewise rich in vitamin B complex.
Something else which makes every one of the substances said as being part of the vitamin B complex to be considered, altogether, as being part of same supplement complex is the way that they play their roles in the metabolism of the cell.
Common sources of vitamin B complex
Balanced eating routine ought to give all of us the B vitamins we require, but since they are water soluble and subsequently not held by the body, we require it on daily basis form food sources.
Vitamins B1 and B2 found in oats, potatoes, whole grains, liver, fish and kidney beans. Vitamin B3 is found in liver, chicken, fish, nuts, dried beans and whole grain. Vitamin B5 is found in approximately all foods.
Fish, potatoes, wheat germ, dried beans and bananas are great sources of vitamin B6. Vitamin B7 is available in peanuts, egg yolk, liver, grapefruit and watermelon.
Green veggies and citrus fruits, liver, nuts, dried beans, whole wheat bread and peas contain vitamin B9. Vitamin B12 is found in eggs, poultry, red meat, milk and dairy products.
Daily requirement of vitamin B complex
Every day prerequisite of the B-complex shifts significantly from 3 mg for each day for vitamin B12 to around 18 mg for every day for vitamin B3 in grown-up guys.
Many benefits of vitamin B complex
Vitamin B Complex is required for the appropriate working of approximately every procedure in the body. Here are the best reasons you have to get a lot of B complex vitamins in your eating routine.
- Vitamin B complex for production of energy
Conversion of carbohydrates into glucose can be possible with the right amount of vitamin B1. The Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Biotin are required at the cellular level for the conversion of glucose into energy.
A Vitamin B inadequacy in any of these vitamins can prompt reduced energy generation which eventually shows up as the fatigued and lethargic body.
- Vitamin B complex for healthy nervous system
The Vitamin B Complex is vital for the healthy and sound working of the nervous system too. Vitamin B5 is required for the proper working of the adrenal glands and the generation of a few hormones and nerve regulating compounds.
Vitamin B1, Vitamin B6 and Vitamin B12 are fundamental for the control and right working of the whole nervous system including the functioning of the brain. Vitamin B9 is basic to anticipate neural tube imperfections in the embryo during pregnancy.
An inadequacy in any of theses Vitamin B Complex vitamins can prompt depression, stress and anxiety.
- Vitamin B complex for efficient metabolism
The Vitamin B Complex is fundamental for proper digestion, absorption, generation of HCl (Hydrochloric acid) and to aid the breaking down of fats, starches (carbohydrates) and proteins.
Particularly key for good absorption is Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6. A lack of any of these B Vitamins can prompt impaired metabolic rate and inadequacy of fundamental supplements.
- Vitamin B complex for healthy and younger looking skin, nails and hairs
The Vitamin B Complex is basic for reproduction of cells and synthesis of DNA and RNA. Like our skin, nails and hair are growing continually and reestablishing themselves; we require B vitamins to guarantee the great wellbeing of these structures.
Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, and Biotin are required to maintain these structures.
Inadequacies of any of these B Vitamins can prompt dry, dark skin, wrinkles, skin inflammation, dermatitis, rashes, falling hair, thin hair and nails prone to breakages.
What does happen in case of deficiency of vitamin B complex?
Vitamin B inadequacy can influence the nerve transmission and may lead to improper functioning of the brain. It builds the danger of coronary illness.
Lack of vitamin B12 can prompt the formation of megaloblasts (production of the abnormal cell) and result in weakness and anemia. It can likewise cause issues like loss of memory.
There are various reasons why numerous individuals experience the ill effects of insufficiency of this vitamin, and an inadequacy of the B complex vitamin may prompt a variety of medical issues, for example, fatigue, sleeping disorder (insomnia), irritable attitude, chronic exhaustion and unable to focus.