8 Important Health Benefits of Vitamin B Complex
Vitamin B Complex is a group of 8 water-soluble vitamins, B1, B2, B3, B5, B6, B7, B9, and B12. Every vitamin in the Vitamin B Complex provides vital health benefits for our body, from regulating energy production and supporting healthy red blood cell formation to maintaining a healthy heart, skin, hair & nails.
Important Health Benefits of Vitamin B Complex:
Vitamin B Complex benefits us in several ways, including:
- Regulation of energy metabolism
- Synthesizing healthy red blood cells
- Cognitive development of the fetus
- Maintenance of skin health
- Support cardiovascular health
- Support hair and nail health
- Regulate smooth blood circulation
- Support a strong and healthy immune system
We will discuss these benefits and the mechanisms of action of B vitamins in detail.
1. B Vitamins Regulate Energy Metabolism
B vitamins play an essential role in regulating the energy production mechanism. B vitamins that are majorly involved in this process are vitamin B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid). Mitochondria is the energy powerhouse where energy production processes occur with the help of a series of enzymatic reactions. To regulate the functioning of enzymes, B vitamins are necessary.
Discussing the importance of these vitamins individually in the energy-production, vitamin B2 acts as a cofactor to regulate the enzymatic reactions in the body.
While, Niacin is specifically involved in Glycolysis, a process in which glucose breaks down into energy (ATP) for the cells. After that, the body uses this energy to perform different functions.
And, Pantothenic acid (B5) is required to form Coenzyme-A, essential for the metabolism of glucose and fats.
2. Support Healthy RBCs Production
Our body requires vitamin B9 (folate) and vitamin B12, alongside iron, to produce healthy red blood cells and prevent anemia. In 2018, it was observed that around 20% of women of reproductive age are anemic. The main reasons may include unhealthy or less RBC production in the body due to less intake of iron, folic acid, and vitamin B12 which are the crucial nutrients for healthy RBC production.
Not having enough red blood cells to carry oxygen to different body cells may give a feeling of tiredness and weakness. The situation worsens if a pregnant woman lacks folic acid and vitamin B12.
Because during pregnancy, the blood volume needs to be increased to support the needs of the mother and the growing fetus. Vitamin B complex provides vitamin B9 (folic acid) and vitamin B12 in a single go for healthy red blood cell formation.
3. Support Healthy Cell Division & Cognitive Development of the Baby
Among B vitamins, vitamin B9 performs many vital functions in our body. It is critically essential for pregnant women to support healthy pregnancy as well as the development of the fetus. Folic acid prevents birth defects among newborn babies and supports their healthy brain development.
4. Help Prevent Mouth Sores and Skin Lesions
Vitamin B2, also called Riboflavin, is not only involved in energy production but also in the healthy development and normal functioning of the skin. Due to its anti-inflammatory properties, it keeps our skin healthy and reduces inflammation.
Riboflavin deficiency can cause sore throat, mouth sores, cracked lips, skin inflammation, and swollen tongue in the mouth. Vitamin B Complex provides this essential vitamin in a good amount to help reduce skin inflammation and mouth sores.
5. Help Maintain Cardiovascular Health
Vitamins B12, B6, and B9 (folic acid) are vital nutrients for the maintenance of cardiovascular health. They work jointly to break down unwanted homocysteine amino acids to produce other amino acids, such as methionine and cysteine, that our body needs.
The deficiency of vitamins B6, B9, and B12 in any way can disrupt this cycle and cause freely available homocysteine in the blood vessels resulting in toxicity of the blood. If it is kept unnoticed, elevated homocysteine levels will increase the risks of dementia, heart disease, and stroke.
6. Support Healthy Hair, Strong Nails, and Smooth Skin
Everyone wants to look healthier, beautiful, and young, especially concerning hair, skin, and nails. Vitamin B7, also known as biotin, is a crucial nutrient for achieving this goal.
Brittle nails, dry skin, thinning of hair, and hair fall issues are common problems for many people. This can be due to the deficiency of biotin in the diet and its less availability to the body due to malabsorption.
To meet the recommended amount of biotin in the body, we must take biotin-rich foods such as cooked eggs, beef liver, sunflower seeds, green peas, legumes, and almonds. B-50 Complex also provides a healthy amount of biotin in the body.
7. Help Reduce Tingling and Numbness Sensation in Hands and Feet
Vitamin B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) contribute essentially to the maintenance of a healthy nervous system. They play a crucial role as coenzymes in producing energy and the care of a healthy nervous system to help reduce the symptoms of tingling and numbness of hands and feet.
The most crucial function of thiamine is that it contributes highly to the energy-production mechanism, glycolysis. Glucose is the primary energy source for all body organs, especially the brain. The brain takes up maximum glucose to fulfill its energy requirements because nerve cells consume significant energy to maintain their functions for coordination and communication with other body organs.
At the same time, vitamins B6 and B12 are involved in synthesizing important neurotransmitters that conduct signals through the body and prevent the tingling sensation of hands and feet.
8. Helps Support a Strong Immune System
B vitamins help boost immunity by regulating the body's white blood cell synthesis and red blood cells.
It is essential to consume all B vitamins daily to keep the different mechanisms and functions of other body systems at optimal levels, such as energy production, cellular synthesis, cardiovascular health, brain health, and a healthy immune system.
And it may seem challenging to consume B vitamins separately from various sources. All B vitamins are now available in Pakistan in a single formulation in the form of B 50 Complex. You can consume this food supplement to get the essential B vitamins.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312377/
- https://pubmed.ncbi.nlm.nih.gov/16765926/
- https://pubmed.ncbi.nlm.nih.gov/10122/
- https://www.mayoclinic.org/diseases-conditions/spina-bifida/symptoms-causes/syc-20377860
- Facts about Anencephaly | CDC
- https://my.clevelandclinic.org/health/articles/21527-homocysteine
- https://www.healthline.com/health/biotin-deficiency