Vitamin B Complex: Health Benefits, Sources, and Symptoms

Vitamin B Complex: Health Benefits, Sources, And Symptoms

Vitamins B are a class of Water-Soluble Vitamins that play important roles in cell metabolism. Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same food. In general, dietary supplements containing all eight are referred to as a Vitamin B Complex.

List of vitamin B are as follows:

  1. B1 also known as thiamine
  2. B2 also known as riboflavin
  3. B3 also known as niacin
  4. B5 also known as pantothenic acid
  5. B6 also known as pyridoxine, pridoxal, prydoxaime.
  6. B7 also known as biotin
  7. B9 also known as folate
  8. B12 also known as cobalamin.

The eight B vitamins play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work in tandem, each has its own specific benefits from promoting healthy skin and hair to preventing memory loss or migraines.

Health Benefits of each B Vitamins

Here are the important of each B Vitamins in the human body:

  1. B1 (THIAMIE)

B1 helps the body make healthy new cells. It’s often called an anti-stress vitamin because of its ability to protect the immune system. It also helps for nerve signalling and to helps carbohydrates be converted into usable energy. Eating more eggs can help you add more vitamin B1 to your diet.

Foods that contains B1 are Whole grains, peanuts, beans, and spinach, kale, and blackstrap molasses, and wheat germ.


This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body.

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Foods that contain B2 are Almonds, wide rice, milk, yogurt, eggs, Brussels sprouts, spinach, and soybeans.

  1. B3 (NIACIN)

One of the primary uses of niacin is to boost good cholesterol, and the higher a person’s good cholesterol, the less bad cholesterol he or she will have in their blood. In addition to energy production, B3 assists in the central nervous and digestive systems and keeps the skin healthy. To get more niacin in your diet, consider swapping out less healthy snacks for some peanuts, which also provide iron and calcium.

Foods that contains B3 are Yeast, red meat, milk, eggs, beans and green vegetables.


B5 vitamin can be found in a small amounts of every food group. It breaks down fats and carbs for energy, it is also responsible for the production of sex and stress-related hormones including testosterone. It also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots.

Foods that contains B5 are Avocados, yogurt, eggs, meat, and legumes.


Along with fellow B vitamins 12 and 9, B6 helps regulate levels of the amino acid homocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin, and norepinephrine, a stress hormone.  Vitamin B6 can reduce inflammation for people with conditions like rheumatoid arthritis.

Foods that contains B6 are Chicken, turkey, salmon, lentils, sunflower seeds, cheese, brown rice and carrots.

  1. B7 (BIOTIN)

B7 can also be called ‘’the beauty vitamin’’. It is associated with healthy hair, skin, and may help people with diabetes control high blood glucose levels, too. B7 is especially important during pregnancy because it is vital for normal growth of the baby. It also stays properly nourished for strength and a youthful appearance.

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Foods that contains B7 are Barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks, and nuts.

  1. B9 (FOLATE)

B9 has another name which is folic acid, which is the synthetic form used in supplements and fortified foods like cereal and bread. B9 may help keep depression at bay and prevent memory loss. This vitamin is also especially important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects. One of the best food to eat for more B9 is Brussels sprouts.

Foods that contain B9 are Dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat, and beans.

  1. B12 (COBALAMIN)

Cobalamin is a total team player. It works with vitamin B9 to produce red blood cells and help iron do its job. It creates oxygen that carrying protein and hemoglobin. It can only be found in animal products. Research shows that it has higher rates of non-meat eaters with a deficiency. For those who are deficient, it may be necessary to supplement the diet with B12. It has gotten a lot of attention lately for its role in energy production and keeping the body’s tissue in good shape. To get more vitamin B12 into your diet, try sprinkling some nutritional yeast on your food. This yeast has a light, cheesy flavor that can be added to popcorn or pasta.

Foods that contains B12 are Fish, shellfish, dairy, eggs, beef, and pork.

Natural Sources of Vitamin B

  1. Fish: The highest content of Vitamin B is found in fish. Salmon, trout, tuna, and cod are few varieties that contains a high amount of Vitamin B.
  2. Meat: Lamb, beef, poultry, eggs, and dairy also contain a high amount of Vitamin B.
  3. Vegetables: Certain fruits, vegetables, and legumes are good sources of Vitamin B. Avocado, pomegranate, dates, watermelons and some berries are high in B complex vitamins. Green leafy vegetables like spinach, potatoes, and squashes also contain significant amounts. Legumes like soybeans, kidney beans, and lentils also contain Vitamin B. 
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Symptoms of Vitamin B Deficiency

Symptoms of Vitamin B deficiency include fatigue, cracked corners of mouth, migraine, headache, anemia, depression, constipation, and burning feet. Deficiency of Vitamin B can also cause loss of appetite, abdominal pain, numbness, and tingling in arms. Vitamin B deficiency can also lead to respiratory problems, hair loss, eczema and poor growth in children, and birth defects in pregnant women.

Health Benefits of Vitamin B

  1. Proper body functioning
  2. Niacin helps lower bad cholesterol and boost good cholesterol levels.
  3. Prevents against anemia
  4. Flush out the toxins.
  5. Promotes cell growth
  6. Eases mind
  7. It reduces the risk of pancreatic cancer
  8. Aids indigestion
  9. Boosts energy

Skin Benefits of Vitamin B

  1. Protects from effects of aging
  2. Reduces oil formation
  3. Healthy nails
  4. Reduces wrinkles
  5. Protection of harmful UV rays of sun that cause skin cancer
  6. Skin lightening agent
  7. Enhances skin cells
  8. Enhances permeation of blood
  9. Lessen skin irritations
  10. Prevents dry skin.
  11. Promotes healthy skin.

Hair Care Benefits Of Vitamin B

  1. Boosts healthy shiny hair
  2. Stimulates hair growth
  3. Improves hair health
  4. Reduces baldness
  5. Keeps scalp moisturized
  6. Prevents premature greying
  7. Promotes thick hair
  8. Improves scalp health.

Nails Benefits Of Vitamin B

  1. Healthy and strong nails
  2. Improves nail growth.

Your daily multivitamin should cover any B vitamins, you may be missing from the foods you eat. Vitamin B is extremely important in our overall well-being. It improves our immunity system keeping us healthy along with awarding us with lovely skin and hair.

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