What Is Vitamin B

Vitamin B plays a critical role in the body’s normal functioning. Essentially, Vitamin B complex – as the eight B vitamins are often referred to – helps the body to turn digested food into usable energy. Our bodies need to have adequate levels of energy to function properly – we all know what it feels like when we’re too low on energy: lethargic, washed-out, and short-tempered to name a but a few of the symptoms.

The vitamins that make up vitamin B complex are: B1, B2, B3, B5, B6, B7, B9 and B12, and this is what they do for us:

Vitamin B1 - Thiamine

An important member of the B complex family, B1 helps break down carbohydrates; it's responsible for building new cells within the body and supports the immune system.

Foods That Contain Vitamin B1

• whole grains
• spinach
• wholemeal bread
• peanuts
• brown rice
• pork chops

Vitamin B2 - Riboflavin

Vitamin B2 is a potent antioxidant that can neutralise free radicals that build up within the body; it’s also accredited with supporting anti-ageing, which is why B2 is used heavily in cosmetics and skin care products. This B vitamin is also associated with the blood's ability to transport oxygen around the body.

Foods That Contain Vitamin B2

• semi-skimmed milk
• rump steak
• almonds
• poached eggs
• wild rice
• soybeans

Vitamin B3 - Niacin

Vitamin B3 helps the body break down carbohydrates, protein and fats so they can be burned by the body. B3 helps the nervous system function properly.

Foods That Contain Vitamin B3

• chicken breast
• salmon
• brown pasta
• yeast
• red meat
• eggs
• green vegetables

Vitamin B5 - Pantothenic Acid

Vitamin B5 is probably the most commonly available B vitamin as it’s present in almost every food group – fun fact: its name is derived from the Greek for ‘everywhere’, pantothen. As with the other B vitamins, it helps break down food, it’s also linked to relieving stress and the hormones related to sex drive.

Foods That Contain Vitamin B5

• plaice (the fish)
• rare beef
• wholemeal bread
• avocados
• yogurt

Vitamin B6 - Pyridoxine

Vitamin B6 plays an integral part in the brain by forming chemicals called neurotransmitters. It also helps the body build antibodies and converts protein into a usable form. It also helps regulate levels of amino acids in the body. Increased levels of B6 help some women suffering from PMS.

Foods That Contain Vitamin B6

• chicken
• tuna
• turkey
• lentils
• sunflower seeds
• carrots
• brown rice
• pork
• walnuts

Vitamin B7 - Biotin

Heavily associated with healthy hair, skin and nails.

Foods That Contain Vitamin B7

• liver
• barley
• fish
• pork
• eggs
• nuts

Vitamin B9 - Folate

Also known as folic acid, this part of the vitamin B complex is tightly related to neurological development and brain functionality.

Foods That Contain Vitamin B9

• asparagus
• milk
• root vegetables
• dark green vegetables
• beans

Vitamin B12 - Cobalamin

Cobalamin works with the other vitamin B elements to increase the body's ability to carry oxygen, which in turn lowers levels of free radicals. Vegetarians and vegans especially need to keep an eye on their vitamin B12 levels carefully as it is mainly found in meat and fish.

Foods That Contain Vitamin B12

• red meat,
• port
• fish
• shellfish
• dairy products

Vitamin B deficiency Symptoms

Vitamin B complex provides support to nearly every system in the body, which means the range if symptoms can be very broad. Symptoms include, but are not limited to: light-headedness, weakness or tiredness, pale skin, shortness of breath, heart palpitations, vision loss. However, if you regularly eat a varied and balanced diet using fresh ingredients, there is no reason any of these symptoms should be associated with a lack of vitamin B. If you are unduly concerned you should consult your health care provider or GP.