When it comes to vitamins and supplements, vitamin B complex benefits cannot be ignored. I invite you to explore the multifaceted world and functions of different vitamins that belong to the same family of vitamin B group.
These water-soluble vitamins play an important role in million of bodily functions. A fact is that different vitamins within the same vitamin B family have specific, yet so complimentary roles in the body. These roles range from maintaining a healthy metabolism and energy levels to contributing to a more robust immune system and brain function.
Keeping in mind these potent benefits of this essential nutrient, you can do a lot of creative things. For example, you can incorporate foods rich in B vitamins into your daily diet. Then, you can include skincare products with B vitamins to improve your skin quality. Knowledge gives you many opportunities to design the quality of life you desire.
Check out my detailed post on the age appropriate supplements for women.
Vitamin B Complex Includes Eight B Vitamins
The B-group vitamins do not provide the body with fuel for energy like it’s being advertised with many products. However, vitamin B complex benefits build an invaluable base for our bodily functions.
Vitamin B1 (Thiamin)
Thanks to thiamin, your body maintains good energy levels and brain function. This vitamin of the B group Enables your body to make new, healthy cells and has the ability help in times of stress by protecting your immune system. It helps convert simple carbohydrates into fuel for your body and brain, giving you energy.
You can include these foods into your daily diet rich in vitamin B1: cauliflower, liver, oranges, eggs, potatoes, asparagus, kale, black beans, rice, whole grains, pulses, trout fish.
Vitamin B2 (Riboflavin)
Most of us get plenty of this vitamin! Lack of it in our system could be damaging to liver and nervous system. Vitamin B2 helps to fight free radicals in your body.
The foods rich in vitamin B2 are milk, yogurt, cheese, eggs, chicken breast, beef liver, green vegetables like asparagus, broccoli, and spinach.
Keep it in mind that to gain a synergistic effect of the vitamin B complex benefits, we need to eat from the variety of foods.
Vitamin B3 (Niacin)
This member of the B family is essential to convert food into energy. That is why it is vital to offer a B complex when it comes to supplements. But in case of deficiencies, a doctor may recommend a certain B vitamin member in a supplemental form. Overdoing on this vitamin can cause liver damage, peptic ulcers, and skin rashes.
Niacin supports acne treatments internally and topically. Clinically proven to support collagen production in the skin.
You can get plenty of vitamin B3 when eating these foods: yeast, meat, fish, milk, eggs, green vegetables, and cereal grains. Meat protein is rich in tryptophan which is a precursor of Niacin.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 reduces age spots and is essential for production of sex and stress hormones.
In reference to this vitamin, we need to refer to animal sources of foods that carry this vitamin B5. Greek Yogurt is a great source of pantothenic acid and may increase the blood flow to your hair follicles and scalp in general. It may help with hair thinning and hair loss.
Here’s a list of foods with good amounts of vitamin B5 in them: yeast, egg yolk, broccoli, peanuts, fish, shellfish, chicken, milk, yogurt, legumes, mushrooms, avocado, and sweet potatoes.
Vitamin B6 (Pyridoxine)
Pyridoxine is known as a “mood” vitamin. It plays a central role in production of all stress hormones: melatonin, norepinephrine, serotonin. Studies show that vitamin B6 lowers internal inflammation, contributing to the anti-aging effect of skin and all internal organs. In addition, pyridoxine contributes to heart health along with vitamins B9 and B12.
Vitamin B7 (Biotin)
Biotin is known as a “beauty vitamin,” as it affects skin, hair and nails. I have a detailed post on biotin health benefits for women.
Interestingly, when we become deficient in B vitamins, the first thing to suffer and show it is our skin. The development of dry skin, hyperpigemention, uneven skin texture, wrinkles and rashes – all could be signs of vitamin deficiency.
Eating a variety of foods from different groups will ensure you get plenty of vitamin B7. Enjoy walnuts, peanuts, mushrooms, cauliflower, raspberries, bananas, avocados, whole meal bread, egg yolks, salmon, sardines, pork.
Vitamin B8 (Inositol)
This extremely important vitamin of the B complex is responsible for smooth functioning of the brain neurotransmitters. Though our body can generate some of Vitamin B8, we may need some supplementation to ensure the well-being and peace within.
Inositol is used for treating eating disorders, to reduce PMS symptoms, and improve sleeping patterns. It is used to counteract the effect of medication in treating psoriasis to help skin heal.
Enjoy the following foods that contain vitamin B8: dried beans and peas, dried fruits and nuts, lentils, red currants, apples, strawberries, bananas, cabbage, mushrooms, tomatoes, spinach, avocados, carrots, soya, yeast, chocolate.
Check out this unique chocolate dessert with clean ingredients that include cocoa and raspberries.
Vitamin B9 (Folate/Folic Acid)
Folic Acid is a vital vitamin when it comes to development of an unborn fetus. Folate is given to pregnant women as part of their multivitamin regimen to prevent neurological birth defects in a baby.
Go after these foods rich in vitamin B9: dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, beans, sunflower seeds, peanuts, fresh fruits, whole grains, seafood, liver.
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for our energy levels and formation of red blood cells. Working together with B9, these vitamins of the B group support the oxygenation of our body. And oxygen is important for the health of our skin, too.
The studies have shown the relation between the deficiency in vitamin B12 and development of such skin conditions like acne, atopic dermatitis, and vitiligo.
One binding feature of vitamin B deficiency is that people feel tired, complaining on insufficient energy and drive to go on. That is why we all see a ton of supplements out there offering vitamin B for ENERGY! What you need to remember, though, that focusing on just ONE vitamin B type and ignoring the entire family of B’s would not satisfy your body and create ample energy. You need ALL constituents from the B family to rip the benefits!
Food sources are the best way to get vitamin B, and the majority of people do. When in doubt, do ask your doctor and discuss all the concerns that weigh on your mind.
Here are the foods rich in B12: lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts and seeds, soy products.
Also, to confirm your vitamin B deficiency, you will need a blood test ordered by your doctor!
We all need quality supplementation for our bodies all year round. Fresh veggies and fruit are an essential part of our diet. And with Superior Source Vitamins technology, we can take it a notch further. The more we know about the vitamin B complex benefits and side-effect, the better decisions we are going to make about our supplementation and diet choices.
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Vitamin B-12 Dietary Supplement
Now that you know the vitamin B complex benefits, here are some Superior Source vitamins from the B group.
No Shot® B-12 provides essential nutrients for the well-being of the heart. The combination of vitamins works synergistically to help lower homocysteine levels, lowering the risk of developing heart disease as well as providing nutritive support for healthy cardiovascular functions.
Instant Dissolve Vitamin C Melts
Vitamin C is an essential nutrient that cannot be produced by the body, therefore, it must be replenished daily. This unique vitamin has several beneficial purposes including developing and maintaining healthy skin and bones, to form collagen and also enhances the absorption of iron from plant-based foods we eat.
In addition, vitamin C provides support to the body’s immune system. Superior Source Vitamin C 500 mg, “Sour Cherry Melts”, utilizes sodium ascorbate, which is a buffered (non-acidic) form of C that does not contribute to gastric irritation. NO sugar added; only sweetened with a little stevia. This is preferable to most “chewable” vitamin C products that typically are loaded with lots of sugar.
Vitamin C stimulates the cells to build bones and improve Calcium absorption. This is exactly what a woman needs to avoid osteoporosis!
In addition, Vitamin C enhances the effect of Vitamin D it has on the bone metabolism.
Check out some powerful skin benefits of powdered vitamin C you’ve probably never heard or known of.
Vitamin D Dietary Supplement
Moreover, vitamin D works in conjunction with Calcium to help develop and maintain strong bones and teeth. Superior Source offers a new Extra Strength 1,000 IU Vitamin D which can help to ensure optimal health, as stated in a recent review study.
Additionally, all Superior Source Vitamin D products are D3, the finest source. Vitamin D is essential in maintaining eye health and also helps maintain skin, teeth, eyes and the immune system.
Zinc Plus Essential Mineral
Zinc is an essential mineral required by more than 300 enzymes for the support of multiple systems and functions in the human body. In addition, studies have indicated that zinc promotes recovery from the common cold and supports immune health.
Superior Source Zinc Plus tablets are formulated with vitamin C and Elderberry as added protection for your health.
Here’s a detailed post on if zinc can prevent a cold.
Where to buy Superior Source Vitamins