Vitamin B - Importance, Sources, Health Benefits & Risks

Vitamin B is a water-soluble vitamin that plays a very important role in cell metabolism. Vitamin B also plays a vital role in well being and maintaining good health. Vitamin B has a direct impact on brain function, energy levels, and cell metabolism.

Vitamin B complex is composed of many B vitamins-

• B-1(thiamine) - converts glucose into energy and has a role in nerve function.
• B-2(riboflavin) - helps vision and skin health and is also involved in energy production.
• B-3(niacin) - essential for converting carbohydrates, fat, and alcohol into energy and maintains skin health.
• B-5(pantothenic acid) - produces red blood cells.
• B-6(pyridoxine) - needed for protein metabolism and formation of red blood cells.
• B-7(biotin) - needed for energy metabolism and amino acid metabolism.
• B-9(folic acid) - needed for red blood cells which carry oxygen around the body.
• B-12(cobalamin) - maintains mental ability.
Each of these vitamins contributes to overall body function and maintaining good health.

Vitamin B complex promotes-

• Infection prevention.
• Cell health.
• Good eyesight.
• Energy levels.
• Good digestion.
• Healthy appetite.
• Cardiovascular health.
• Muscle tone.

Vitamin B is very important for women who are pregnant and breastfeeding. Vitamin B helps men to increase testosterone levels, build muscle and increase strength.
The recommended daily amount of each B vitamin varies, so you should talk to your doctor before taking B vitamin if you have HIV, kidney conditions, celiac disease, alcohol dependence.
Most people take Vitamin B by following a proper diet, but it’s still possible to be deficient.

Symptoms for Vitamin B deficiency are-

• Fatigue.
• Anemia.
• Nausea.
• Depression.
• Swollen tongue.
• Skin rashes.
• Cracks around the mouth.
• Diarrhea.
• Numbness.
• Digestive issues.

There are lots of foods that contain Vitamin B, which makes it easy to get from your diet. It’s better to get Vitamin B from diet rather than supplements.

Vitamin B can be found in the following food items-

• Cheese.
• Milk.
• Meat.
• Eggs.
• Green vegetables.
• Whole grains.
• Cereals.
• Fruits like banana, and watermelon.
• Soy products.
• Fish.
• Nutritional yeast.

You shouldn't take supplements for Vitamin B unless your doctor asked you to do so or the doctor has confirmed Vitamin B deficiency.
Vitamin B are water soluble so it is unlikely to get too much Vitamin B from diet i.e. Vitamin B is not stored in your body but is excreted from your urine daily. But overdose is possible if a person is taking the supplement without asking a doctor about deficiency.

Symptoms of the overdose of Vitamin B are-

• Skin conditions.
• Blurry vision.
• Vomiting.
• Increased urination.
• Excessive thirst.
Taking too much Vitamin B can also lead to nerve damage so check in with your doctor before taking supplements for Vitamin B.

Tags: Vitamin B Food, Vitamin B Benefits, Vitamin B Complex, Vitamin B Function

About Gaurav Dhingra

Hi..I am Gaurav Dhingra..completed engineering from SRM unviersity..and doing gym since last one year..and giving personal training from last 6 months with diet and proper workouts