A Guide to the B Vitamins

Known as the B complex, the B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) play a crucial role in keeping the body running. These nutrients allow the human body to use food for fuel, and while many work together, each has its own unique advantages. Below are a few benefits of vitamin b complex.

Vitamin B1

B1 encourages cellular turnover within the body. It’s frequently referred to as an anti-stress vitamin because of its protective effects on the immune system. With a diet high in carbohydrates, B1 helps the body break them down. It’s commonly found in kale, spinach, peanuts, whole grains, and molasses.


Also known as riboflavin, this vitamin fights free radicals and prevents early aging. Riboflavin also helps in the production of red blood cells, which bring oxygen through the body. It’s found in wild rice, milk, eggs, yogurt, spinach, almonds, and soybeans.


Also known as niacin, Vitamin B3 is known to boost good cholesterol level. The higher a person’s HDL level, the less LDL or bad cholesterol they’ll have in their blood. Deficiencies are rare, although alcoholics may suffer from it. It’s found in milk, eggs, red meat, yeast, and green vegetables.


Otherwise known as pantothenic acid, small amounts of B5 are found in almost every food group. Along with breaking down carbohydrates and fats, B5 also produces testosterone and stress hormones. It also promotes skin health by reducing spots and redness.


Along with the other B vitamins, B6 regulates amino acid levels. Known as pyridoxine, B6 affects sleep patterns and mood because it encourages the body to produce norepinephrine, melatonin, and serotonin. It may also reduce inflammation in those suffering from conditions such as rheumatoid arthritis.


Biotin or vitamin B7 is associated with nail, skin, and hair health. It has also been shown to help diabetics control their blood glucose levels. This vitamin is particularly important for expectant mothers, as it encourages fetal growth.

These vitamins, among others, help people live healthier lives. With a balanced diet and a good supplement, it’s possible to get all their benefits and many more.