The health benefits of B vitamins are many. The B vitamins play a key role in our bodies and contribute to maintaining our all-round health including hair and skin health, and a normal nervous system.1
The B vitamins are water-soluble vitamins. This means that they are excreted in the urine.2 Therefore we need to safeguard our daily intake of essential B vitamins through eating a healthy, balanced diet. Given today’s busy lifestyles a healthy diet can be complemented with a vitamin B complex food supplement.
There are eight essential B vitamins: thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, folic acid and vitamin B12. A vitamin B complex supplement therefore brings all eight together in one convenient capsule and ensures you are getting the daily recommended intake of each.
The crucial eight vitamin B complex components
Thiamin is also known as vitamin B1. It has several important functions, including working with other B-group vitamins to help break down and release energy from food as well as keeping the nervous system healthy. Thiamin is found in most types of food including vegetables, fresh and dried fruit, eggs, liver and wholegrain breads3.
Riboflavin is also known as vitamin B2. Its functions include contributing to maintaining normal skin, eyes and supporting the nervous system as well as contributing to a normal energy-yielding metabolism. You can find riboflavin in milk, eggs, rice and fortified breakfast cereal. It’s good to note that UV light can destroy riboflavin in foods so these foods should be kept out of direct sunlight4.
Niacin is also known as vitamin B3. There are two forms of niacin – nicotinic acid and nicotinamide – both of which are found in food. Niacin also contributes to a normal energy yielding metabolism as well as a normal functioning nervous system. Good sources of niacin include meat, fish, wheat flour, eggs and milk5.
Pantothenic acid has several functions such as helping to release energy from the food we eat as well as contributing to a reduction in tiredness and fatigue. Found in most foods, good source include chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli and Wholegrains6.
Vitamin B6 is also known as pyridoxine. It contributes to a normal energy, allowing the body to use and store energy from protein and carbohydrates in food as well as contributing to the formation of red blood cells (that carry oxygen around the body). Vitamin B6 is found in a wide variety of foods, such as pork, poultry, fish, bread, whole cereals, eggs, vegetables, soya beans, peanuts, milk and potatoes7.
Biotin contributes to a normal energy-yielding metabolism. The bacteria that live naturally in your bowel are able to make biotin and biotin is also found naturally in a wide range of foods8.
Folic acid, known as folate in its natural form, is also one of the B-group vitamins.
Folic acid has several important functions. For example, it works together with vitamin B12 to form healthy red blood cells and helps to reduce the risk of central nervous system defects, such as spina bifida, in unborn babies (that’s why pregnant women are recommended to take a folic acid supplement). Good sources of folate include green leafy vegetables, liver, chickpeas and fortified breakfast cereals. Folic acid cannot be stored in the body, so you need it in your diet every day9.
Vitamin B12 has several important functions and contributes to making red blood cells and supporting the normal function of the nervous system as well releasing energy from the food we eat. You can find it in meat, salmon, cod, milk, cheese, eggs and some fortified breakfast cereals. Vitamin B12 is not found naturally in foods such as fruit, vegetables and grains so vegans may not get enough of this vitamin10.
Taking a supplement like Seven Seas Perfect7 - which is a blend of Natural Source marine oil with Omega-3 plus essential multivitamins and minerals – includes all eight B vitamins thus supporting your recommended daily intake.
The Perfect7 special formula provides effective absorption of nutrients into your body's cells to support you from the inside as you get older.