Vitamin B complex refers to a group of eight essential water-soluble vitamins that play vital roles in maintaining a variety of bodily functions, including energy production, brain health, and red blood cell formation. These vitamins work together and support each other to help keep the body functioning properly.

The 8 vitamins in the B complex group are:

1. Vitamin B1 (Thiamine): Helps convert food into energy, supports nervous system function, and promotes healthy brain function.
2. Vitamin B2 (Riboflavin): Involved in energy production and the metabolism of fats, drugs, and steroids. It also helps maintain healthy skin and eyes.
3. Vitamin B3 (Niacin): Supports metabolism by aiding in the conversion of food into energy, and it also plays a role in maintaining healthy skin and nerves.
4. Vitamin B5 (Pantothenic Acid): Essential for synthesizing coenzyme A, which is needed for energy production and metabolism of fats, proteins, and carbohydrates.
5. Vitamin B6 (Pyridoxine): Involved in amino acid metabolism, production of neurotransmitters, and the creation of red blood cells.
6. Vitamin B7 (Biotin): Plays a key role in the metabolism of carbohydrates, fats, and proteins, and is also important for healthy hair, skin, and nails.
7. Vitamin B9 (Folate/Folic Acid): Crucial for cell division and the formation of DNA, making it especially important during pregnancy to prevent birth defects.
8. Vitamin B12 (Cobalamin): Helps form red blood cells, maintain the nervous system, and synthesize DNA. It’s primarily found in animal products, so vegetarians may need supplements.

Benefits of Vitamin B Complex:

• Energy Boost: B vitamins are involved in the conversion of food into energy, helping you feel more energized throughout the day.
• Healthy Skin and Hair: B vitamins, particularly B7 (biotin), help maintain healthy skin, hair, and nails.
• Nervous System Health: B vitamins, especially B12, are vital for nerve function and brain health.
• Red Blood Cell Production: B9 (folate) and B12 are important for the production of red blood cells and preventing anemia.
• Metabolism Support: The B complex vitamins support the metabolism of macronutrients (carbohydrates, fats, and proteins).

Sources of Vitamin B Complex:

• B1 (Thiamine): Whole grains, legumes, nuts, and seeds.
• B2 (Riboflavin): Dairy products, eggs, leafy greens, and enriched cereals.
• B3 (Niacin): Meat, fish, poultry, whole grains, and legumes.
• B5 (Pantothenic Acid): Chicken, beef, potatoes, oats, and tomatoes.
• B6 (Pyridoxine): Fish, poultry, potatoes, and bananas.
• B7 (Biotin): Eggs, almonds, spinach, and sweet potatoes.
• B9 (Folate/Folic Acid): Leafy greens, legumes, nuts, and fortified grains.
• B12 (Cobalamin): Meat, poultry, fish, eggs, and dairy products.ATP