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B vitamin benefits -

Among the group are B1 also known as thiamine , B2 riboflavin , B3 niacin , B5 pantothenic acid , B6 pyridoxal phosphate , B7 biotin , B9 folic acid or folate , and B12 cobalamin —often referred to as B complex vitamins — which help form red blood cells, working with enzymes to make energy from the foods we eat.

They play a vital role in releasing energy from carbohydrates, fats, and proteins. B vitamins may also reduce the riskof heart disease, per MedlinePlus , while helping to lower bad cholesterol LDL and increase good cholesterol HDL. Insufficient vitamin B can cause anemia , or a lack of healthy red blood cells.

A simple blood or urine test can confirm if you have vitamin B deficiency, notes MedlinePlus. A doctor can advise what level of vitamin supplement you may need.

B vitamins are all water soluble, per Colorado State , meaning they are absorbed into body for immediate use. Because these nutrients are eliminated through urine, they need to be constantly replenished.

While fat-soluble vitamins, like A, D, E, and K, dissolve in fat and are absorbed by tissue so the body can use them as needed. To get a better understanding how much of the various Bs you should be getting, the National Institutes of Health offer Dietary Supplement Fact Sheets detailing recommended daily allowances and the food sources that provide them.

While B vitamins may all boost energy levels, they have other benefits that may be surprising. Medical experts at Mt. Sinai say that B6, along with B12 and B9, may boost heart health.

B vitamins help your body produce new red blood cells that deliver oxygen to your tissues and organs, benefiting your circulation. Research published in the journal Nutrients in looked at 9, Korean men who filled out regular surveys of their food consumption, and discovered that increased intake of B6 was associated with a lower risk of heart disease.

In another analysis, published in in Critical Reviews of Food Science and Nutrition , researchers looked at 11 prior studies regarding coronary heart disease risk in relation to B vitamins and concluded that a higher intake of folate and vitamin B6 is associated with a lower risk of heart disease.

More than 5, cases of heart disease were represented in the study. Some food sources rich in B6 are beef liver, tuna, salmon, poultry, and chickpeas, as well as some fruits and vegetables, such as dark leafy greens, bananas, papayas, oranges, and cantaloupes, according to Harvard University.

B vitamins also have been linked to a lower incidence of stroke. In a review published in in Neural Degeneration Research , which included more than 5, older adults age 60 and up , researchers found that low levels of vitamin B12 put them at a higher risk for ischemic stroke.

An analysis in Stroke and Vascular Neurology published in showed that taking vitamins B9, B12, and vitamin B6 lowered blood homocysteine concentrations by about 25 percent and reduced the relative risk of stroke overall by about 10 percent.

Some research suggests that vitamin B3 [niacin] can help improve cholesterol levels and reduce the risk of cardiovascular events, adds Dr.

In general, she advises that most people get their daily vitamin B intake from a balanced and healthy diet. If a healthcare provider, however, determines that a patient is deficient, a regimen of supplements may be recommended to improve levels.

But only take supplements under the guidance of a healthcare provider, as too much of certain vitamins can be harmful, warns Wick. Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. People can sometimes develop anemia a lack of healthy red blood cells and feel tired and weak.

Other symptoms of B12 deficiency include constipation , weight loss, loss of appetite, rash , shortness of breath , diarrhea, tingling or burning of hands or feet, cracked lips or mouth sores, and mood changes. Older adults are more likely not to have enough B The National Institutes of Health estimate that about 6 percent of adults younger than 60 in the United States and United Kingdom have a vitamin B12 deficiency , but that number jumps to about 20 percent in those older than People of low socioeconomic status, women, and non-Hispanic Black individuals are also likely to have low vitamin B12 intakes.

To get more B12 in their diets, individuals may turn to vitamin-rich natural sources, such as dairy products, fish, meat, and — in particular — beef liver and clams. This type of vitamin B can also be found in fortified items like breakfast cereals and nutritional yeast.

Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. As MedlinePlus notes, too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and the nervous system.

Beriberi is found in people who are malnourished, as well as in those who are heavy alcohol drinkers. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs — and it may even lead to congestive heart failure. Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins, so a B-complex vitamin, which includes all the B vitamins, may be the best option.

When starting any vitamin regimen, however, be sure to consult with your doctor. Vitamin B2, also known as riboflavin , produces powerful antioxidant activity so the immune system can function properly, according to a study published in in the International Journal of Molecular Science.

Lab analysis published in in the Journal of Physiology and Pharmacology of macrophages cells that play a significant part in immunity suggests that riboflavin deficiency impairs proper immune response, while riboflavin enrichment decreases inflammation.

She notes, however, that much more research is needed to fully understand the impact of vitamin B2 on immune function.

Beyond boosting the immune system, getting enough riboflavin may help prevent migraine headaches and cataracts , according to MedlinePlus.

In research published in in the International Journal for Vitamin and Nutrition Research, researchers looked at seven previous studies and found that taking B2 supplements in adults may help reduce the frequency and duration of migraine attacks with no serious side effects.

The National Institute of Neurological Disorders and Stroke lists riboflavin as a possible natural treatment for migraine. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.

Not getting enough niacin in your diet causes a disorder known as pellagra. As the Cleveland Clinic describes it, pellagra is a systemic disease, affecting the body as a whole because cells are deprived of the energy they need to perform bodily functions.

This will eventually affect the brain and nervous system. In some cases, a doctor may prescribe vitamin B. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

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Some athletes may benefits from vitamin supplements. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Why Is Vitamin B Complex Important and Where Do You Get It? Medically reviewed by Jared Meacham, Ph. Benefits Recommended daily intake Foods to eat Symptoms of deficiency Deficiency complications Supplements Symptoms of overdose Risks and side effects FAQ Takeaway.

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Read more about our vetting process. Was this helpful? What is vitamin B complex? What are the health benefits of B complex vitamins? How much vitamin B complex do you need? What foods are high in B vitamins? Can being deficient increase your risk of certain conditions?

Are B complex supplements necessary? What happens if you get too much vitamin B complex? What are the risks and side effects of B vitamins? Frequently asked questions. How we reviewed this article: Sources.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 19, Written By Emily Cronkleton.

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B vitamin benefits a B-complex vittamin Herbal medicine for diabetes benefit your health if you do not get enough B vitamins from other sources. This vitammin include people who are pregnant, vegan, or have certain medical conditions. B vitamins are a group of nutrients that play many important roles in your body. They are found in a variety of foods, so most people get the recommended amounts of these vitamins through diet alone. However, certain factors may mean your body needs more B vitamins. This is benefkts general overview. For Herbal medicine for diabetes in-depth information, see our health professional fact sheet. Herbal medicine for diabetes B12 also helps bitamin megaloblastic anemiaa blood condition that makes people tired and weak. The amount of vitamin B12 you need each day depends on your age. Average daily recommended amounts for different ages are listed below in micrograms mcg. Vitamin B12 is found in a wide variety of animal foods.