What Is Vitamin B Complex? You Should add this to Diet

If you’re looking to improve your health and well-being, you may want to consider adding a supplement to your diet. It is a group of eight water-soluble vitamins that play an important role in metabolism, energy production, and cell health. While you can get some of these nutrients from food sources, a supplement can help ensure you’re getting enough of them. Here are seven reasons why you should add vitamin B complex to your diet. Continue reading!

What is Vitamin B Complex?

B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. Though these vitamins share similar names, they are chemically distinct compounds that often coexist in the same foods. In general, dietary supplements containing all eight are referred to as a vitamin B complex.

Vitamin B complex is made up of eight water-soluble vitamins that play important roles in metabolism, nerve function, and red blood cell production. These vitamins are:

  1. B1 (thiamine)

  2. B2 (riboflavin)

  3. B3 (niacin)

  4. B5 (pantothenic acid)

  5. B6 (pyridoxine)

  6. B7 (biotin)

  7. B9 (folate)

  8. B12 (cobalamin)

Which foods are high in B vitamins?

B vitamins cannot be synthesized in the body so you need to take them from outside the body through diet or food supplements. Vitamin B complex is found in a variety of foods, including meat, poultry, fish, eggs, dairy, legumes, and grains. Some of the best sources of the vitamin B complex are:

  • Beef liver

  • Chicken liver

  • Cod liver oil

  • Eggs 

  • Wheat germ

  • Salmon 

  • Dairy products 

  • Whole grains

Benefits and functions of vitamin B Complex: 

1. Thiamine (vitamin B1)

Vitamin B1 is involved in glucose metabolism and nervous system function. Good sources include sunflower seeds, and green peas.

2. Riboflavin (vitamin B2)

It helps the body break down fats and carbohydrates and is important for cell growth. Dairy products, eggs, and green leafy vegetables are good sources of vitamin B2.

3. Niacin (vitamin B3)

Niacin is involved in energy production and cellular functions. Good sources include chicken, tuna, and peanuts.

4. Pantothenic acid (vitamin B5)

Pantothenic acid is essential for the synthesis of hormones and cholesterol. Good sources include sweet potatoes, avocados, mushrooms, fortified cereals, and bread.

5. Pyridoxine (vitamin B6)

Pyridoxine is involved in protein metabolism and red blood cell function. Good sources include chicken breast, turkey breast, and bananas.

6. Biotin vitamin B7)

Biotin aids in fat and carbohydrate metabolism as well as DNA synthesis. Good sources include egg yolks,legumes, nuts, and seeds.

7. Folate (vitamin B9)

Folate helps the body form red blood cells and is particularly important during periods of rapid cell growth such as infancy and adolescence. It can help to improve cognitive function and memory. Good sources include dark leafy greens.

8. Cobalamin (vitamin B12)

This vitamin helps your body produce energy from protein and fat. Vitamin B12 is involved in the production of red blood cells, which carry oxygen around the body. It’s found in animal products such as beef, chicken, eggs, and milk.

Best Vitamin B12 Supplement: 

By now we know what the Vitamin B complex is and why it’s important. Let’s talk about how to get it into our diets. The convenient way to do this is by taking a supplement, but you can also find it in certain foods like eggs, salmon, whole grains, and dark leafy greens. If you’re interested in adding more Vitamin B to your diet, talk to your doctor or a registered dietitian to see if it’s right for you.


As we got to know that the vitamin B Complex is not a single vitamin, in fact, it is a complex of 8 B vitamins that perform hundreds of important functions in our body by acting as coenzymes and are also involved in the formation of red blood cells to support heart health. Considering the importance of vitamin B complex in our body, make sure to get enough of every single vitamin of this complex either through food sources or food supplements.

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