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The Health Benefits of B Vitamins

The Health Benefits of B Vitamins
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What is Vitamin B?

A set of vitamins known as B Vitamins aid in the improved functioning of your body's metabolism. Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cyanocobalamin (B12) are each a part of the B group of vitamins and together are known as vitamin B complex.

All 8 of the B Vitamins are water-soluble. This means that they must be regularly consumed as part of a balanced diet because they can't be stored by the body

Vitamin B1 (Thiamin)

Vitamin B1, or Thiamin, keeps the neurological system in good condition while also assisting the body in digesting and releasing energy from food.

Benefits of Vitamin B1:

  • Helps body breakdown food and release energy.
  • Helps keep the nervous system healthy.

A vitamin B deficiency in this may cause symptoms which include:

  • Fatigue
  • Irritability
  • Confusion
  • Memory loss
  • Loss of appetite
  • Muscle weakness

Vitamin B2 (Riboflavin)

Benefits of Vitamin B2, or Riboflavin, include:

  1. Metabolism
    Vitamin B2 helps with the metabolism of fats, carbohydrates, and proteins, which is important for the generation of energy.
  2. Blood circulation
    The body needs Vitamin B2 to produce new red blood cells and antibodies, which improves blood flow to the oxygenation of different body organs.
  3. Reproductive system
    Vitamin B2 is important for promoting healthy development of the reproductive system as well as the growth of bodily tissues like the skin, connective tissue, eyes, mucous membranes, neurological system, and immune system. Additionally, it promotes healthy skin, hair, and nails.
  4. Nervous System
    Vitamin B2 may assist to ease the symptoms of several illnesses affecting the nervous system, including numbness and anxiety, among others. Riboflavin and vitamin B6 are known to work well together to relieve the uncomfortable symptoms of carpal tunnel syndrome (CTS).
  5. Vision
    Vitamin B2 is essential for maintaining a healthy cornea and clear vision.
  6. Protects Digestive Tract
    It plays a major role in maintaining and protecting the mucous membranes in the digestive system.
  7. Tissue repair
    Vitamin B2 is crucial for tissue repair, wound healing, and other traumas that may take months or years to fully recover from.
  8. Immune system
    This also aids in improving natural immunity by boosting antibody stores and the body's ability to fight off infections.

You should be able to get all the riboflavin you need from your daily balanced diet. Your body cannot store riboflavin, so you need it in your diet every day.

Vitamin B6 (Pyridoxine)

Benefits of Vitamin B6, or Pyridoxine, include:

  • Aiding in the formation of haemoglobin, the material in red blood cells that transports oxygen throughout the body.
  • Helps the body use and store energy from protein and carbs in food.

You should be able to get the vitamin B6 you need by eating a varied and balanced diet. It can be found in a wide variety of foods. The bacteria that live naturally in your bowel can make vitamin B6.

Symptoms of a deficiency in vitamin B6 include:

  • Confusion
  • Depression
  • Seizures
  • Dermatitis
  • Swollen tongue
  • Weakened Immune System


Vitamin B7 (Biotin)

Biotin is needed in very small amounts to help the body make fatty acids.

Benefits of Vitamin B7, or Biotin, include:

  • Helping enzymes break down fats, carbohydrates, and proteins in food.
  • Supports healthy-looking skin and hair.

Your bowel's naturally occurring bacteria can produce biotin. It's unclear if you require any more dietary biotin. Many different foods contain biotin, although only in very little amounts. You should be able to get all the biotin you need by eating a varied and balanced diet.

Vitamin B9 (Folate/Folic acid)

Folate is a B vitamin found in many foods. The man-made form of folate is folic acid. Folate is also known as folacin and vitamin B9.

Vitamin B9 helps:

  • the body form healthy red blood cells
  • reduce the risk of neural tube defects in unborn babies, such as spina bifida

A lack of folate could lead to folate deficiency anaemia. If you're pregnant or could get pregnant, it's recommended that you take folic acid supplements. Other people can usually get all the folate they need by eating a varied and balanced diet.

A lack of folate could lead to folate deficiency anaemia. Symptoms of this can include:

  • Extreme tiredness
  • Pins and needles
  • Mouth ulcers
  • Muscle weakness
  • Disturbed vision

Vitamin B12 (Cobalamin)

Benefits of Vitamin B12 include:

  • Aids in the body's production of red blood cells.
  • Helps maintain the health of the nervous system.
  • Facilitates the release of energy from food.

A lack of vitamin B12 can result in vitamin B12 deficiency anaemia. If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. Vitamin B12 is not found naturally in foods such as fruit, vegetables and grains. This means vegans may not get enough of it.

Symptoms of a vitamin B12 deficiency include:

  • Weakness
  • Tiredness
  • Light headedness
  • Rapid or irregular heartbeat
  • Sore tongue
  • Pale skin
  • Easy bruising/bleeding
  • Stomach upset
  • Weight loss
  • Diarrhoea
  • Constipation