B. It's the second letter of the alphabet and the first letter you think of when taking vitamins for energy levels! B vitamins are micronutrients, which means organisms require them to conduct a range of physiological functions paramount in health maintenance.
If you're not too familiar with B vitamins, but you have that feeling you've seen them around somewhere, it might be from the back of your favorite energy drink. They are commonly added to energy and other "functional" drinks.
All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, typically referred to as B-complex vitamins, also help the body metabolize fats and protein, help your body build red blood cells, and support other cellular functions that are a requisite for our overall wellness. They all water-soluble vitamins which means it’s easy to get these important nutrients from fortified beverages. They are also readily available as supplements in the form of B-complex multivitamins. B vitamins can be found in meats, whole grains, dairy products, fruits, and veggies. For such an important vitamin, it's very convenient that it can be found in just about any diet. Keep in mind, though, that the calcium in dairy products may hinder the absorption process of B vitamins.
It is also believed that certain vitamins in a vitamin B complex can help people achieve weight loss. Some of these vitamins are needed to help the body metabolize various nutrients. Looked at from a different point of view, a 2013 study indicated that overweight and obese people were likely to have a vitamin B12 deficiency.
B Vitamins support just about every vital bodily function including:
growth of red blood cells
healthy brain function
proper nerve function
hormones and cholesterol production
Now that we have a bird's eye view about these vitamins, let's look at each one for a better appreciation and understanding of how they work individually and collectively.
Types of Collagen
The 1 Body B Complex is a full-spectrum supplement containing all B vitamins including:
B1 (Thiamine)- Why is it vitamin B1? It's simple, it was the first B vitamin discovered by scientists! B1 is the true essential worker in the vitamin world as it is THE nutrient that all tissues of the body need to function properly. The body also needs thiamine to make adenosine triphosphate (ATP), the molecule that allows energy transportation within cells.
B2 (Riboflavin)- B2 is the wrecking ball that helps break down proteins, fats, and carbohydrates. This allows the body to better absorb the nutrients and thus plays a vital role in maintaining the body's energy supply.
B5 (Pantothenic acid)- As mentioned, all B vitamins are needed for the breakdown of food and for maintaining energy. However, B5 is one of the most important vitamins for human life. It'snecessary for making blood cells without which oxygen cannot be delivered to the body's tissues. Being low in B5 will slow the oxygen transportation process that can ultimately lead to other health issues. Get your B5!
B6 (Pyridoxine)- Taking 1Body Vitamin B Complex is essential because our body does not produce vitamin B6 naturally but is essential in cell creation and in metabolizing proteins. You can also find B6 in many foods such as beef, liver, fortified cereals, dark leafy greens, legumes, and some fruits as well as some dairy products.
B12 (Cobalamin)- We need Vitamin B12 to help keep our body's blood and nerve cells healthy. It also helps make DNA which as we know, helps make us, US! Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people have low energy. B12 is especially important to the health of older adults.
B3 (Niacin)- Vitamin b3 helps keep your nervous system, digestive system, and skin healthy. This nutrient is vital in that it can treat high cholesterol, regulate triglyceride levels, and can help reduce the risk of a heart attack.
B9 (Folate)- Folic acid is used to treat or prevent folate deficiency anemia. For pregnant women, it can also help your unborn baby's brain, skull, and spinal cord to develop properly, avoiding developmental problems such as spina bifida. Vitamin B9 is more easily absorbed when combined with vitamin C.
B7 (Biotin)- Vitamin B7 has many responsibilities primarily related to the utilization of fats, carbohydrates, and amino acids. Biotin is also taken as a supplement on its own to stimulate keratin production in hair.
Do B Vitamins Have Specific Benefits For Both Males and Females?
I'm glad you asked and the answer is yes.
B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development and reduce the risk of birth defects. For expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia. We learned about this when discussing folic acid or B9.
For men, B vitamins are thought to increase testosterone levels, which naturally decrease with age. They may also help men build muscle and increase strength.
That's a lot of bodily function support. Are there any benefits associated with the brain?
YES! Taking a Vitamin B Complex may reduce stress, anxiety, depression, and even boost your mood! I will not speak for everyone, but I'm certainly on board with a natural and easy way to do this.
In fact, A 33-day study showed that healthy men treated with a high-dose B-complex and mineral supplement showed a general improvement in mental health, lower stress levels, and enhanced performance on cognitive tests.
Another study conducted with 60 adults with depression showed that, when treated with a B-complex vitamin for 60 days, it led to a significant decrease in depression and anxiety symptoms, compared to a placebo.
Should I be concerned about the amount of B vitamins I ingest each day?
In short, yes and no. Here's why. Since these vitamins are all water-soluble it's unlikely you'll be able to take in too much through diet alone. However, if you're taking supplements that contain excessive amounts of B's, it can lead to some serious side effects such as vomiting, high blood sugar levels, skin flushing, and even liver damage.
In conclusion, if taken correctly, a B vitamin-complex can be of great benefit to your body AND mind. An overall powerhouse of a vitamin that is found in all types of diets and supplements. Keep in mind, before getting started it's always advisable to speak to your healthcare provider or dietitian to determine your vitamin levels and what dosage is right for you.
Vitamin B Complex
SUPER B COMPLEX VITAMINS – Get the benefit of a full-spectrum B vitamin complex that includes all B vitamins, including B1, B2, B5, B6, B12, Niacin, Folate, and Biotin.
IMPROVED ENERGY– Great for men, women, and children, B vitamins are scientifically proven to support metabolism and ATP energy production.
MOOD SUPPORT & STRESS RELIEF – B vitamins support nervous system health, stress relief, mood, and overall well-being.
HEALTHY HEART – Numerous studies have found that B vitamins may reduce the risk of heart failure in men and lower the risk of death from stroke or heart disease in women.
HIGH-QUALITY B VITAMINS – Our b vitamin complex uses the highest-quality ingredients and our vitamin b complex capsules are vegan-friendly. Manufactured in the USA at a cGMP laboratory.