If you consume energy drinks on a daily then you may be familiar with the B vitamins it contains. However, most energy drinks also contain added caffeine to help give you that immediate boost of energy. But what happens once that boost wears off? Your body and mind begin to slow down to a grinding halt. If this happens to you, then considering an energy alternative will be of your best interest.

Vitamin B Complex is the answer to all your energy needs. This supplement contains every B vitamin you need in the correct amounts. And just like any supplement, you should never take B Complex on an empty stomach. This is especially important for B vitamins because they efficiently convert the food already in your body to energy. If you struggle with concentration and remembering things then this is for you.

Using a Vitamin B Complex supplement daily will no doubt change the way you function in terms of brain function. There are certain B vitamins that even help with proper digestion and burning unwanted fat. Let us now take a look at each individual B Vitamin and exactly how it can benefit your health.

TYPES OF B VITAMINS

Vitamin B1 = Thiamine

Thiamine plays a vital role in brain function because it helps to create proper neurotransmitters. Without thiamin, you will have problems with concentration, learning, and even overall brain development. A thiamin deficiency, although rather rare, can easily lead to a poor nervous system and damage your cardiovascular system.

Thiamine may also help treat alcoholism and any related brain function, diseases or disorders.

Common foods associated with thiamine include: fish, beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes, peas and yeast.

Vitamin B2 = Riboflavin

Riboflavin is necessary for the proper development and function of the skin, lining of the digestive tract, blood cells, and many other parts of the body. This also helps to keep your metabolism in check so your body can absorb food more efficiently.

Riboflavin may also help eliminate eye disorders, like cataracts, and reduce the number of migraine headaches.

Common foods associated with riboflavin include: most vegetables like leafy greens, broccoli, cauliflower, peppers, and squash, as well as, milk, liver, and eggs.

Vitamin B3 = Niacin

Niacin is perfect for keeping your metabolism up so that your body can absorb the good and break down the bad. Increases in niacin consumption also help break down fatty tissue to help with weight loss. This vitamin is highly recommended for those struggling to lose any unwanted body fat.

Niacin may also help treat high cholesterol in your blood to help reduce the risk of heart attack and slow narrowing of the arteries.

Common foods associated with niacin include: yeast, rice, liver, fish, chicken, pork, peanuts, mushrooms, and peas.

Vitamin B5 = Pantothenic acid

Pantothenic acid supports a large role in energy production and metabolism. This vitamin assists the body in the absorption of fats, carbohydrates, and protein to be efficiently used as energy. If you are fatigued, irritable, or restless, you may be suffering from a deficiency.

Pantothenic acid may also help acne, high cholesterol, chronic fatigue, and diabetes.

Common foods associated with pantothenic acid include: mushrooms, avocado, sweet potato, lentils, peas, chicken, turkey, and broccoli.

Vitamin B6 = Pyridoxine

Pyridoxine is essential for maintaining the health of skin, red blood cells, and nervous system. Red blood cells help transfer oxygen all over our body which is important for optimum health. Pyridoxine also promotes the metabolism of fats and proteins so you get the most energy from your food.

Pyridoxine may also help in treating nausea during pregnancy, prevent heart disease, reduce depression, carpel tunnel, behavioral disorders, and many more.

Common foods associated with pyridoxine include: yeast, milk, bananas, avocado, brown rice, bran, beans, cheese, tuna, turkey, and beef.

Vitamin B7 = Biotin

Biotin is incredibly popular these days, especially those interested in promoting nail health. This helps increase the thickness of those with brittle nails. Biotin is great for clearing up skin issues and also helps to regulate blood sugar. Women who are pregnant should consider biotin because it assists in producing much healthier babies.

Common foods associated with biotin include: cauliflower, bananas, mushrooms, beans, nuts, milk, liver, and eggs.

Vitamin B9 = Folic acid

Folic acid, or folate, is highly recommended for pregnant women because it helps prevent birth defects in the brain, spinal cord, and other vital areas. Studies have shown that many people do not receive their daily dose of this vitamin. Folic also acid helps with proper metabolism, digestion, and overall organ health.

Folic acid may help treat anemia, psoriasis, and rheumatoid arthritis.

Common foods associated with folic acid include: organ meats (liver), eggs, seeds, and nuts.

Vitamin B12 = Various cobalamins

Sometimes known as methylcobalamin, a stand alone b12 vitamin, this set of vitamins is probably the most important of them all. Vitamin b12 supports energy, stimulates serotonin levels, promotes red blood cell production, and improves overall cell health in the brain and nervous system.

Vitamin b12 may help treat Alzheimer’s, heart disease, diabetes, sleep disorders, depressions, asthma, allergies, cancer, and many more.

Common foods associated with vitamin b12 include: mainly fish, milk, and other dairy products.

References:

Harbstreet, Cara. (2014). “Whats the Big Deal with B Vitamins?” Accessed from Get Healthy U on March 12th, 2016.

WebMD. (2016). “Vitamins & Supplements – B Vitamins” Accessed from WebMD on March 15th, 2016.

Mayo Clinic. (2013). “Thiamine (Vitamin B1)” Accessed from Mayo Clinic on March 15th, 2016.