B-complex vitamins are a group of water soluble vitamins that play an important role in the body. They are necessary for the metabolism of food into energy, the formation of red blood cells, and the maintenance of the central nervous system. The most well-known B-vitamins are vitamin B12, vitamin B6, and folate. B-vitamins are found in a variety of foods, including meat, poultry, fish, eggs, dairy products, legumes, and whole grains.
Vitamin B
Vitamin B is involved in a variety of biochemical processes in the body. They are essential for the conversion of food into energy, and they also play a role in the synthesis of DNA and proteins. B-vitamins are also important for the maintenance of the central nervous system, and they can help to prevent neural tube defects in newborns.
Some of the most common symptoms of a B-vitamin deficiency include fatigue, irritability, confusion, and memory problems. B-vitamin deficiencies can also lead to a variety of health problems, including anemia, cardiovascular disease, and nerve damage.
If you are concerned that you may be deficient in B vitamins, there are a few things you can do. You can eat a diet rich in B-vitamins, or you can take a B-vitamin supplement as the Cataplex B Standard Process has formulated. B-vitamin supplements are available in a variety of formulations, including multivitamins, B-complex vitamins, and individual B-vitamins.
The eight B-complex vitamins are:
- thiamine (vitamin B1)
- riboflavin (vitamin B2)
- niacin (vitamin B3)
- pantothenic acid (vitamin B5)
- vitamin B6
- biotin (vitamin B7)
- vitamin B12
- folate (vitamin B9)
B-complex vitamins are found in a variety of foods, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. If you don’t eat enough of these foods, or if your diet is restricted in some way, you may need to take a B-complex vitamin supplement.
Thiamine
Thiamine (vitamin B1) is essential for the transformation of carbohydrates into energy. It is also necessary for the proper functioning of the heart, muscles, and nervous system. Sources of thiamine include pork, organ meats, legumes, and whole grains.
Riboflavin
Riboflavin (vitamin B2) is necessary for the body to use energy from food, for the growth and repair of tissues, and for the production of red blood cells. Sources of riboflavin include milk, cheese, eggs, meat, and fish.
Niacin
Niacin (vitamin B3) is necessary for the conversion of food into energy, the maintenance of skin and nerves, and the production of sex hormones. Sources of niacin include meat, poultry, fish, legumes, and nuts.
Pantothenic
Pantothenic acid (vitamin B5) is necessary for the production of energy, the growth and repair of tissues, and the regulation of the nervous system. Sources of pantothenic acid include meat, poultry, fish, eggs, dairy products, legumes, and nuts.
Vitamin B6
Vitamin B6 is necessary for the transformation of food into energy, the production of antibodies, and the maintenance of normal nerve function. Sources of vitamin B6 include meat, poultry, fish, legumes, and nuts.
Biotin
Biotin (vitamin B7) is necessary for the metabolism of carbohydrates, fats, and proteins. It is also necessary for the growth and health of hair, skin, and nails. Sources of biotin include meat, poultry, fish, legumes, and nuts.
Vitamin B12
Vitamin B12 is necessary for the formation of red blood cells, the maintenance of the central nervous system, and the metabolism of food into energy. Sources of vitamin B12 include meat, poultry, fish, eggs, dairy products, and fortified foods.
Folate
Folate (vitamin B9) is necessary for the formation of red blood cells, the growth and repair of tissues, and the prevention of birth defects. Sources of folate include leafy green vegetables, legumes, nuts, and fortified foods.
A quality B-complex supplement should include all eight of the essential B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). Look for a supplement that has been tested by an independent third party to ensure quality and purity.