Vitamin B Complex : Its benefits and sources

Commonly referred to as the Vitamin B complex , the eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) are essential vitamins that help to ...

Commonly referred to as the Vitamin B complex, the eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) are essential vitamins that help to maintain energy levels and also ensure that our bodies operate efficiently. Each vitamin in the complex has its own health benefits and with the right diet, most of us easily get the correct amount of B Vitamins. But many of us do not get the right amount due to various reasons. As we age it makes sense to include supplements in our lifestyle to ensure that we are getting all the essential nutrients that our body needs.

Listed below are all the 8 B Vitamins and their main role in body:

• B1 - Also known as Thiamine, B1 is needed to make healthy new cells. It also protects our immune system.
  Source: Beans, Peanuts, Whole grains, Spinach.
• B2 (Riboflavin) - has anti-oxidant properties and is also essential for red blood cell production. Some research also suggests that it may prevent development of heart disease.
  Source: Yoghurt, eggs, Almonds, Milk.
• B3 (Niacin) - It boosts the good cholesterol levels in our body.
  Source: Milk, Eggs, red meat, green veggies.
• B5 - It helps break down fats and carbs for energy while also promoting healthy skin.
  Source: Avocados, eggs, meat, various legumes and yogurt.
• B6 (Pyridoxine) - It plays an important role in mood and sleep patterns.
  Source: Turkey, chicken, Tuna, lentils, cheese, carrots.
• B7 (Biotin) - You must have seen this vitamin in various beauty products as it is known to promote healthy skin, hair and nails. I have used this vitamin supplement for brittle nails.
  Source: Chicken, fish, egg yolk, barley, potatoes, nuts.
• B9 - Also called as Folic Acid, it prevents memory loss and is essential for pregnant women as it supports the healthy growth of the baby.
  Source: Beets, Salmon, milk, dark leafy greens, beans, asparagus.
• B12 - This one is found only in animal products and works in conjunction with other B vitamins to produce red blood cells and helping Iron do its job in the body.
  Source: Fish, beef, pork, shellfish, eggs.

All these 8 vitamins are critical to our health and well-being. If you are not getting enough of these vitamins from your natural diet, your GP might prescribe or suggest supplementing your diet with Vitamin B complex. A number of Vitamin B supplements are available in the market. Being vegetarians, we normally use Vitamin supplements to ensure that we are getting all the required nutrients. Recently I started using the Vitamin B Plus Dual Action Food Supplement from Nutrilite.

Nutrilite Vitamin B Plus contains all the 8 B vitamins in addition to natural Spirulina which is a kind of blue-green algae that is also known to contain phytonutrients. The supplement contains no artificial flavours, colours or added preservatives. Just one tablet per day delivers all the eight essential B Vitamins in the required amount. The supplement has a dual action mode:

• Instant release of two B vitamins (B2 – B12 vitamins) to fight fatigue and
• Slow release of the other six vitamins to help optimise the absorption of all eight B vitamins over an 8 hour period.

The supplement comes in a box of 60 tablets and is priced at £15.90. It is available for purchase from www.amway.co.uk.