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Vitamin B complex is a group of essential water-soluble vitamins that the human body cannot synthesize on its own and must therefore be obtained through diet. The Vitamin B complex consists of eight different subtypes, namely: Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folate), and Vitamin B12 (Cobalamin).

Vitamin B complex plays a vital role in maintaining overall health, particularly in supporting metabolism, nervous system function, and immune function. Deficiency in B vitamins may lead to symptoms such as fatigue, anemia, dermatitis, and numbness or tingling in the limbs. Foods rich in B vitamins include eggs, spinach, mushrooms, salmon, bananas, and avocados.

Functions and Food Sources of Individual B Vitamins

Vitamin B1 (Thiamine)

Supports the health of the nervous and digestive systems. Deficiency may cause loss of appetite, fatigue, weakness, irritability, and mood changes.

Rich sources of Vitamin B1 include whole grains and green peas.

Vitamin B2 (Riboflavin)

Plays an important role in red blood cell production and helps maintain healthy skin, hair, and eyes. Deficiency may result in anemia, cracked lips, and red swollen eyes.

Rich sources of Vitamin B2 include eggs, spinach, and salmon.

Vitamin B3 (Niacin)

Contributes to skin health, brain function, and cognitive performance. Deficiency may present as dermatitis, depression, and headaches.

Rich sources of Vitamin B3 include chicken and peas.

Vitamin B5 (Pantothenic Acid)

Involved in stress regulation and the repair and regeneration of skin cells and tissues. Deficiency may cause headaches, nausea, and numbness or burning sensations in the limbs.

Rich sources of Vitamin B5 include chicken, lentils, and avocados.

Vitamin B6 (Pyridoxine)

Supports red blood cell formation and helps maintain healthy skin. Deficiency may lead to anemia, dermatitis, and cracked lips.

Rich sources of Vitamin B6 include salmon and avocados.

Vitamin B7 (Biotin)

Essential for the health of hair, skin, and nails. Deficiency may result in dermatitis, hair loss, and depressive symptoms.

Rich sources of Vitamin B7 include eggs, salmon, and legumes.

Vitamin B9 (Folate)

Plays a crucial role in red blood cell formation and cell division. Deficiency may cause fatigue, anemia, and mouth ulcers.

Rich sources of Vitamin B9 include spinach and chickpeas.

Vitamin B12 (Cobalamin)

Essential for red blood cell production and normal nervous system function. Deficiency may lead to fatigue, depression, and numbness or tingling in the limbs.

Rich sources of Vitamin B12 include eggs and dairy products.

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