The vitamin B complex is a very popular supplement! Nowadays it is more and more popular to take a dietary supplement. Everything has to become easier and faster. And that also applies to your food… The result of this is that you no longer get the nutrients you need.
You get many vitamins and minerals, such as B vitamins, (normally) through a healthy diet. These vitamins have a lot of different health benefits for your body. It is therefore wise to supplement this with a vitamin B complex.
You may have question why is it so wise to get enough vitamin B? Don’t worry… In this article we will explain all scientifically proven benefits of a vitamin B complex for you!
What is a Vitamin B Complex?
Before I start explaining the benefits, it is important that you understand what a vitamin B complex actually is. A vitamin B complex is group of B vitamins that play many important roles in your body.
B vitamins are water-soluble, which means your body can’t store them. This makes it important to get enough of it through food or a supplement. Vitamin B has a lot of functions that are essential for maintaining good health.
A number of the different types of vitamin B work together, so that they reinforce each other’s effect. In addition, the different types of vitamin B also have specific health benefits for your body.
Types of Vitamin B in a Vitamin B Complex
Types of Vitamin B in a Vitamin B Complex:
Vitamin B1 (Thiamine)
Vitamin B1occurs naturally as thiamine. It is an essential nutrient that your body needs to function properly. Thiamine or vitamin B1 was the first B vitamin that scientists discovered.
Sources of vitamin B1 include whole grains, beans, kale, peanuts, wheat germ, spinach and molasses.
Vitamin B2 (Riboflavin)
Vitamin B2, also called riboflavin, is another essential nutrient that occurs naturally in various foods. This form of vitamin B2 is known for its antioxidant effect.
Sources of vitamin B2 include eggs, almonds, spinach and Brussels sprouts.
Vitamin B3 (Niacin)
Vitamin B3 occurs naturally as niacin. It is a type of vitamin B that can also be made from the amino acid tryptophan. In addition, the vitamin also occurs as nicotinic acid, niacinamide and nicotinamide in food and supplements.
Sources of vitamin B3 include red meat, yeast, beans, eggs and green leafy vegetables.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 occurs naturally as pantothenic acid. It is one of the most important vitamins in the vitamin B complex. Like the other B vitamins, pantothenic acid is water-soluble and can be found in a variety of foods.
Sources of vitamin B5 include meat, legumes, avocados and eggs.
Vitamin B6 (Pyridoxine)
Vitamin B6occurs naturally as pyridoxine. It is another water-soluble vitamin that cannot be stored in your body. Pyridoxine works together with vitaminsB8 and vitamin B11. In addition, vitamin B6 also has a number of specific health benefits.
Sources of vitamin B6 include turkey, tuna, chicken, carrots, lentils, salmon, brown rice and sunflower seeds.
At high doses of Pyridoxine (>21 mg per day), overdose is likely to occur. Therefore always choose the active form of B6: Pyridoxidal-5-phosphate. This variant of B6 can be used directly by the body and there are no known cases of overdose.
Vitamin B8 (Biotin)
Vitamin B8 occurs naturally as biotin. It is probably the best known of all B vitamins. The word biotin comes from the Greek word “biotos”, which means “subsistence”.
Sources of vitamin B8 include chicken, fish, egg yolks, barley, liver, cauliflower, yeast, pork and potatoes.
Vitamin B11 (Folic Acid)
Vitamin B11 occurs naturally as folic acid. It is a B complex vitamin that is best known for its health benefits for pregnant women. Folic acid is the last vitamin in the vitamin B complex.
Sources of vitamin B11 include asparagus, salmon, dark leafy greens, carrots, beans and beets.
Vitamin B12 (Cobalamin)
Vitamin B12occurs naturally as cobalamin. Like all the vitamins previously mentioned, vitamin B12 is water-soluble and can travel through your bloodstream. Cobalamin is the largest and most complex of the B-complex vitamins.
Sources of vitamin B12 include beef, pork, fish, eggs and shellfish.
Vitamin B12 also plays a major role in concentration. A deficiency of B12 can sometimes lead to poor concentration and focus. In the world of Biohacking this is also calledbrain fog mentioned.
Benefits of a vitamin B complex
So… Now that we have covered all the different types of vitamin B, we are going to explain the scientifically proven benefits of a vitamin B complex for you:
1. Vitamin B complex supports your energy level
This is the main health benefit of a vitamin B complex and also applies to most different B vitamins.
In your body, mitochondria are responsible for producing energy. They create energy in the form of ATP, which can be compared to the gasoline in your car. Your car cannot run without gasoline and your body cannot function without ATP.
Mitochondria therefore play an important role in your energy metabolism. They convert nutrients such as proteins, fats and carbohydrates into energy.
Vitamins B1, B2, B3, B6, B8 and B12 contribute to normal energy-yielding metabolism because they help your mitochondria to release energy from food. In this way they activate your natural energy and thus support your energy level.
2. Vitamin B complex is good for your nervous system
Your nervous system is one of the most important parts of your body. Nerves ensure that information that is absorbed by your senses is sent to your brain. So it is actually a kind of network that keeps your entire body connected.
And are two different parts within your nervous system: the central part and the peripheral part. The central part consists of your brain and your spine. The peripheral part consists of the connections from the central part to your organs and muscles. Both parts work closely together to keep your body functioning properly.
Vitamins B1, B2, B3, B6, B8 and B12 contribute to the normal functioning of your nervous system. That is, they play an important role in the functioning of your nerves. In addition, vitamin B12 also supports the construction of nerve cells.
3. Vitamin B complex is good for your psychological function
Another very important benefit of a vitamin B complex is that it is good for your psychological function. This means that it has a positive effect on thinking and doing, but also on the emotional experience thereof. There are a variety of B vitamins that play a role in this.
Vitamins B1, B3, B6, B8 and B12 all contribute to a clear mind and your mental resilience. This makes them good for your mood, learning performance, concentration and memory.
4. Vitamin B Complex Helps With Fatigue
It affects everyone from time to time… Tiredness can ruin your whole day because you are simply unable to complete your tasks. It is not always clear what causes it, because fatigue can have many different causes.
When your energy-yielding metabolism doesn’t function properly, your body doesn’t make enough energy. This can be a cause of fatigue. A car can’t run without gasoline, just like you can’t function without energy.
Vitamins B2, B3, B5, B6 and B12 contribute to the reduction of fatigue. They support the reduction of lethargy and fatigue by helping to reduce the lack of energy.
5. Vitamin B complex supports the production of red blood cells
This is one of the main reasons why getting enough B vitamins is so important for you.
Red blood cells contain a lot of hemoglobin. Hemoglobin is the protein that can bond with oxygen and carbon dioxide. When you inhale, oxygen comes into contact with hemoglobin through your lungs. From there, it is transported through your blood to your entire body.
Once it arrives at its destination, like in a muscle, hemoglobin releases oxygen and binds it with carbon dioxide. Hemoglobin is then transported back to your lungs via your blood, so that you can exhale carbon dioxide and inhale new oxygen.
Vitamins B6 and B12 contribute to normal red blood cell formation. They therefore help in the production of new red blood cells that supply your entire body with oxygen. In addition, vitamin B2 also contributes to the maintenance of normal red blood cells.
6. Vitamin B complex is good for homocysteine metabolism
This is perhaps a lesser-known benefit, but it is very important. Elevated homocysteine levels are associated with various health complaints. The main cause is a deficiency of vitamins B6 and B12. But what exactly am I homocysteine?
Homocysteine is an amino acid that your body makes from another amino acid, namely methionine. This conversion takes place with the help of enzymes. These are certain proteins that help with various processes in your body.
When you eat healthy, homocysteine is simply broken down again so that the amount in your body does not increase. If you do not eat healthily, for example by getting too little vitamin B6 and B12, it is not converted properly and homocysteine remains in your blood.
Vitamin B6 and B12 contribute to a normal metabolism of homocysteine because they serve as a “coenzyme”. This means that they are a kind of helper for the enzyme that breaks down homocysteine. They thus have an important role in the breakdown of homocysteine.
7. Vitamin B complex is good for your skin
Healthy skin is everything that determines your appearance. To do this, the skin needs to be nourished from within. Vitamins B2, B3 and B8 all contribute to the maintenance of normal skin, by helping to care for your skin from the inside out.
Biotin, in particular, is known for maintaining healthy skin. It is important for your skin because it nourishes your skin from within and thus supports your skin’s regenerative capacity. You have probably heard of this vitamin in the commercials about skin care.
8. Vitamin B complex is good for your mucous membranes
Your mucous membranes are thin layers of body cells that line the body cavities of various organs. Mucous membranes produce mucus to protect these cavities from outside threats.
Vitamins B2, B3 and B8 contribute to the maintenance of normal mucous membranes. This means that they help maintain the normal structure and function of your mucous membranes. So very important.
9. Vitamin B complex is good for your immune system
A strong immune system is important for your health. The purpose of your immune system is to keep your body healthy. It’s actually a kind of mechanism that recognizes and then fights bacteria, viruses, and other foreign substances to your body.
Vitamins B6 and B12 contribute to the normal functioning of your immune system. They help in the defense of your body against external threats and also ensure a good resistance. In addition, vitamin B6 also helps in the production of immune cells.
10. Vitamin B complex plays an important role in your cell division process
Most cells in your body don’t last forever. When a cell dies, it must be replaced. If this didn’t happen again, your body would slowly die. Doesn’t sound very nice, does it?
By making new cells every time, your body not only replaces dead cells but can also make extra cells. This makes you grow. This process is called your cell division process.
During the cell division process, a healthy cell divides into two new healthy cells. The cell doubles the DNA and divides it between the two new daughter cells. This is also known as mitosis.
Vitamin B12 plays a role in the cell division process. It contributes to the process of cell renewal and the production of new cells and tissues.
11. Vitamin B complex supports your iron metabolism
Iron is very important for the formation of hemoglobin, the protein found in your red blood cells. About 25% of the iron in your body is stored in your liver, spleen and bone marrow. The more iron you have in stock, the less iron your body absorbs from the food you eat.
So if you have enough iron in stock, your body will absorb less. It is important that your body can release it from this stock and convert it into hemoglobin.
Vitamin B2 contributes to normal iron metabolism. It promotes the availability of iron from your body stores and thus also ensures a good iron level in your blood.
12. Vitamin B complex is good for your metabolism
Metabolism is one of the most important processes in your body. It is a continuous process that takes place in your body cells and is important for the combustion of fats, proteins and carbohydrates.
Vitamin B8 contributes to a normal metabolism of macronutrients such as fats, proteins and carbohydrates. In addition, vitamin B6 also has a beneficial effect on the products and combustion of proteins and carbohydrates.
13. Vitamin B Complex Protects Your Body From Oxidative Damage
Another important advantage of a vitamin B complex is that it has an antioxidant effect. This means that it helps your body fight free radicals that can be harmful to your body.
Vitamin B2 is an antioxidant and protects your body against these free radicals. This in turn helps to protect your cells against oxidative damage such as UV radiation and air pollution. This makes it good for maintaining healthy cells and tissues.
14. Vitamin B complex supports your hormones
There are many different hormones in your body, all of which play an important role. It is therefore very important for your overall health to have your hormones in order.
Vitamin B6 contributes to the regulation of hormonal activity. This means that it contributes to the activity of hormones in your body.
15. Vitamin B complex is good for your hair
One of the main benefits of a vitamin B complex is that it is good for your hair. And a full head of hair is something everyone would want. Unfortunately, nowadays it seems that men are going bald at an earlier age.
Vitamin B8 contributes to the maintenance of normal hair and normal hair growth. It keeps your hair strong and makes your hair shine.
16. Vitamin B complex is good for your heart
Your heart is the most important organ of your body. It pumps your blood around so that your whole body is supplied with oxygen. You cannot live without a heart. This makes it very important to be very careful with your heart.
Vitamin B1 is good for your heart, supports your heart and is beneficial for the functioning of your heart. What more do you want?
17.Vitamin B Complex Is Good For Your Eyes
The last scientifically proven benefit of a vitamin B complex is that it is good for your eyes. Good vision is very important if you want to continue to function normally. When your eyesight goes down, it hinders you in a lot of ways.
Vitamin B2 contributes to the maintenance of normal vision, which means that it helps to see normally and also to stay sharp. In addition, it also supports the condition of your eyes.
Vitamin B complex is supplements
A vitamin B complex is a very versatile supplement. It is used for all kinds of “complaints” such as fatigue and when you have trouble concentrating. In addition, it is widely used by people with a vegetarian or vegan lifestyle. If you decide to use a B complex, pay particular attention to the quality of the ingredients. Always choose a natural and active B-complex , where effectiveness and quality are paramount.