Why b complex gives energy

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Summary Read the full fact sheet. On this page. Vitamin B in food Even though the B-group vitamins are found in many foods, they are water soluble and are generally quite delicate. Thiamin B1 Thiamin is also known as vitamin B1. Good sources of thiamin wholemeal cereal grains seeds especially sesame seeds legumes wheatgerm nuts yeast pork. Thiamin deficiency Thiamin deficiency is generally found in countries where the dietary staple is white rice. Riboflavin B2 Riboflavin is primarily involved in energy production and helps vision and skin health.

Good sources of riboflavin milk yoghurt cottage cheese wholegrain breads and cereals egg white leafy green vegetables meat yeast liver kidney. Riboflavin deficiency ariboflavinosis Riboflavin deficiency or ariboflavinosis is rare and is usually seen along with other B-group vitamin deficiencies. Niacin B3 Niacin is essential for the body to convert carbohydrates, fat and alcohol into energy.

Good sources of niacin meats fish poultry milk eggs wholegrain breads and cereals nuts mushrooms all protein-containing foods. Niacin deficiency pellagra People who drink excessive amounts of alcohol or live on a diet almost exclusively based on corn are most at risk of pellagra. Excessive niacin intake Large doses of niacin produce a drug-like effect on the nervous system and on blood fats.

Pantothenic acid B5 Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones. Good sources of pantothenic acid Pantothenic acid is widespread and found in a range of foods, but some good sources include liver, meats, milk, kidneys, eggs, yeast, peanuts and legumes.

Pantothenic acid deficiency Because pantothenic acid is found in such a wide variety of foods, deficiency is extremely rare. Vitamin B6 pyridoxine Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. Good sources of pyridoxine cereal grains legumes green and leafy vegetables fish and shellfish meat and poultry nuts liver fruit.

Pyridoxine deficiency Pyridoxine deficiency is rare. Excessive pyridoxine intake Pyridoxine toxicity is mostly due to supplementation and can lead to harmful levels in the body that can damage the nerves. Biotin B7 Biotin B7 is needed for energy metabolism , fat synthesis, amino acid metabolism and glycogen synthesis.

Good sources of biotin liver cauliflower egg yolks peanuts chicken yeast mushrooms. Folate or folic acid B9 Folate, or folic acid the synthetic form of folate which is used extensively in dietary supplements and food fortification is needed to form red blood cells, which carry oxygen around the body.

Good sources of folate green leafy vegetables legumes seeds liver poultry eggs cereals citrus fruits. Some research suggests that certain B vitamins could help prevent migraine with aura, specifically:. The researchers also suggest that vitamin B-2 could help prevent migraine by influencing mitochondrial dysfunction, which occurs at the cellular level.

Authors of a review study from looked at the effects of vitamin B-2 on migraine. They report that this vitamin is well-tolerated and effective at reducing migraine frequency in adults, though they recommend further research.

Authors of a study from state that vitamin B levels play an important role in the development and presentation of depression and anxiety. They report that participants with depression or anxiety had lower levels of B than their control counterparts. A meta-analysis found that B vitamins could help with depression in certain cases.

The researchers said that taking some B vitamins regularly for several weeks to years could reduce the risk of depression relapse. A small-scale study in India also suggested that B-9 and B deficiencies play a role in depression and anxiety. One study found that, when applied to the skin, these vitamins helped wounds heal more effectively. Another study found that B improved wound healing in mice with diabetes.

Vitamin B may be helpful in treating canker sores, also known as oral ulcers. A double-blind study found that a B ointment relieved pain better than a placebo. Some evidence suggests that taking a combined supplement of B-6 and calcium improves symptoms of premenstrual syndrome PMS. A systematic review and meta-analysis also found vitamin B-6 to be helpful in controlling physical and psychological PMS symptoms.

Pregnant women may benefit from taking vitamin B-complex supplements. B vitamins are particularly important during pregnancy, when a woman should take in least mcg of folic acid every day. Ideally, this would also occur in the months before getting pregnant. In addition, pregnant women should be consuming folate — the natural form of folic acid — from food sources.

Getting the recommended amounts of folic acid and folate reduces the risk of birth defects involving the brain and spinal cord, according to the Centers for Disease Control and Prevention CDC. Pregnant women also need plenty of vitamin B Studies show that vitamin B deficiency can lead to early pregnancy loss, low birth weight, high blood pressure in the woman, and fetal abnormalities. People who follow a vegetarian diet do not eat meat, including beef, poultry, and fish.

People following a vegan diet do not eat any animal products, including meat, eggs, and dairy products. The vitamin is present in many animal-based foods, including meat, eggs, and dairy. People who eat eggs and dairy products may be getting the B that they need from these foods, but those who eat no animal products may need supplements. Individuals who have undergone gastric bypass surgery, also known as bariatric surgery, often need vitamin supplements.

There is further evidence that many people need a multivitamin that includes B vitamins and other nutrients after this surgery, at least in the short term. Research shows that older adults are more susceptible to vitamin B deficiency. Some evidence suggests that having higher levels of B may help slow the aging of the brain, but confirming this finding requires further research. Low levels of B and folate — a dietary equivalent of folic acid, or vitamin B-9 — may be associated with depression in older people, according to a systematic review and meta-analysis.

In addition, a study involving older Latino adults found that higher B-6 levels were linked to decreased depression symptoms. A person with any of the following health conditions may benefit from a vitamin B-complex supplement:. This unique B12 vitamin uses timed-release technology to give you the energy support benefits of B12 throughout your day. What tastier way to get your daily dose of vitamin B12 than through raspberry, mixed-berry, and orange-flavored gummies?

B-complex vitamins are essential for various reasons, including helping to turn the food you eat into energy. Although B-vitamins will not give you the burst of energy a caffeinated drink will, they will help support sustained, healthy energy levels throughout your busy day.

Most B-vitamins are found in various plant and animal foods, but the easiest way to ensure you are getting enough of each B-vitamin is by taking a B-complex supplement. To get more of the answers to your health and wellness questions delivered straight to your inbox, sign up for our monthly newsletter! These products are not intended to diagnose, treat, cure or prevent any disease. The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions.

Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease.

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