B-complex Vitamins | Benefits, Deficiency Symptoms and Sources

B vitamins are very important for the body since they provide preventive care for the body. There are 8 categories of vitamin B: B1, B2, B3, B5, B6, B7, B9 and B12. Each of these B-complex vitamins has its own merit and value and is distinct from the other vitamins. Most of these vitamins can be found in leafy vegetables, meat, dairy, beans, grains and many other common food items. But you can also take them in supplements form from here if you deem it necessary.

Different B-complex Vitamins and their Uses

Vitamin B1

Benefits:

1. Increases the usability of the carbohydrates in the body, so the body produces more energy
2. Maintains a healthy nervous, brain and muscle system
3. Grows and develops the body cells, and they become more functional

How to inspect the vitamin B1 deficiency:

1. Weakness in the overall body
2. Frequent body fatigue
3. Weight loss
4. Short-time memory loss
5. Irritability
6. Cardiovascular

Sources to get the Vitamin B1:

1. Breakfast cereal
2. Wheat germ
3. Trout
4. Black beans
5. Tuna
6. Pork

Vitamin B2

Benefits:

1. Increases the production and growth of the red blood cells

2. Maintains a healthy set of eyes and improves the nervous system

Identification:

1. Mouth swelling and sore throat
2. Skin disorders
3. Hair loss
4. Light sensitivity

Food sources:

1. Dairy
2. Beef liver
3. Clams
4. Chicken
5. Almonds

Vitamin B3

Benefits:

1. Enhances enzyme performance and repairs DNA
2. Produces stress and sexual hormones
3. Improves skin and nervous and digestive systems

Identification:

1. Digestive problems
2. Inflamed skin
3. Fatigue
4. Depression
5. Vomiting

Sources:

1. Eggs
2. Fish
3. Cereal
4. Rice
5. Chicken, lamb, beef and organic meat
6. Peanuts

Vitamin B5

Benefits:

1. Makes it easier to break the fats and carbohydrates inside the body
2. Produces red blood cells and helps maintain a cholesterol level
3. Produces adrenal glands hormones

Identification:

1. Fatigue
2. Insomnia
3. Stomach pain
4. Infection in the upper respiratory tract
5. Feet burning

Sources:

1. Avocado
2. Broccoli
3. Milk
4. Mushrooms
5. Kale
6. Poultry
7. Potatoes

Vitamin B6

Benefits:

1. Responsible for the performance of 100 enzyme reactions
2. Forms hemoglobin, hormones and neurotransmitters
3. Enhances brain and immune functionality

Identification:

1. Lack of focus
2. Muscle fatigue
3. Nervousness
4. Depression

Sources:

1. Chickpeas
2. Beef liver
3. Salmon
4. Tuna

Vitamin B7

Benefits:

1. Makes fatty acids inside the body
2. Enhances muscle growth
3. Maintains a healthy hairline and bone structure

Identification:

1. Hair loss
2. Dry eyes
3. Skin rashes
4. Muscle pain

Sources:

1. Egg yolk
2. Sunflower seeds
3. Sardines
4. Spinach
5. Sweet potato

Vitamin B9

Benefits:

1. Produces more red blood cells
2. Helps shaping the DNA structure
3. Reduces any birth defect impact in the spine and the brain

Identification:

1. Gingivitis
2. Appetite loss
3. Inflammation of the tongue
4. Short-term memory loss
5. Diarrhoea

Sources:

1. Spinach
2. Brussels sprouts
3. Legumes
4. Asparagus
5. Avocado
6. Orange juice

Vitamin B12

Benefits:

1. Maintains a healthy nervous system and red cell production
2. Strengthens the protein metabolism

Identification:

1. Constipation
2. Weight loss
3. Fatigue
4. Megaloblastic anemia
5. Numbness in toes and fingers
6. Nerve damage

Sources:

1. Beef liver
2. Clams or any other shellfish
3. Dairy products

Key Facts about the B-complex Vitamins

1. All the B-complex vitamins work to reduce the risk of stroke or any other heart disease
2. Prevent the body from beriberi
3. Vitamin B2 also works for preventing headaches caused by migraine
4. Vitamin B12 intake is the best option for treating anemia

Final Words: B vitamins are a necessity to stay in a good health and there’s no such thing as an excessive intake of B vitamins. If you think you aren’t getting enough of the B vitamins, you can take them in pill or other supplement forms. Consult a health professional before you go for a supplement routine and select the correct supplement and dosage for your body.

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