Vitamin B is a complex of vitamins that includes eight essential water-soluble vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate or folic acid) and B12 (cobalamin). These vitamins play important roles in the metabolism of energy, the formation of red blood cells, the synthesis of DNA and neurotransmitters, and the maintenance of healthy skin, hair, and eyes.
Vitamin B1 (thiamine) is essential for the metabolism of carbohydrates and for the proper functioning of the nervous system.
Vitamin B2 (riboflavin) is necessary for the metabolism of energy and for the maintenance of healthy skin, hair, and eyes.
Vitamin B3 (niacin) is important for the metabolism of energy and for the maintenance of healthy skin.
Vitamin B5 (pantothenic acid) is essential for the metabolism of energy and for the production of hormones and cholesterol.
Vitamin B6 (pyridoxine) is necessary for the metabolism of protein and red blood cells, and for the production of neurotransmitters.
Vitamin B7 (biotin) is important for the metabolism of fats and carbohydrates and for the maintenance of healthy skin, hair, and eyes.
Vitamin B9 (folate or folic acid) is essential for the formation of red blood cells and the synthesis of DNA.
Vitamin B12 (cobalamin) is necessary for the formation of red blood cells and the metabolism of energy.
Vitamin B can be obtained through a variety of food sources such as whole grains, nuts, seeds, legumes, meat, fish, and dairy products. Vitamin B12 is found mostly in animal-based foods, so vegetarians and vegans may need to take supplements or eat fortified foods to get enough B12. It is also recommended to have a balanced diet that includes a variety of food sources to ensure adequate intake of all the B vitamins. Some people may also benefit from taking a B-complex vitamin supplement that contains all 8 B vitamins under the guidance of a doctor or a dietitian.