Vitamin B complex is very important for our body. Vitamin B-complex is a group of B vitamins that play an important role in improving stamina and contribute to the process of producing energy in the human body. Vitamin B-Complex itself consists of vitamins B1, B2, B3, B5, B6, B7, B9, and B12.

Although all the vitamins B in general have similar roles, each type of vitamin B has their own specific and different roles to other. You can understand their roles below.

Vitamin B1 (Thiamine)

Thiamine is needed by the body to increase energy and carbohydrate metabolism. It encourages the body’s cell to produce energy. Apart from that, thiamine also assists in the maintaining heart health.

Vitamin B2 (Riboflavin)

Riboflavin is believed for its ability to protect the body from a number of diseases such as cancer or cataracts. Vitamin B2 also plays a role in helping food metabolism into energy, and maintain healthy skin, eyes, and nervous system. 

The recommended intake of vitamin B2 for adult men is 1.3 milligrams (mg) per day and 1.1 mg per day for adult women. For pregnant or breastfeeding women, the need will automatically increase to support the forming of baby in the womb, to 1.4 mg and 1.6 mg per day respectively.

Vitamin B3 (Niacin)

The body converts vitamin B3 or niacin into a coenzyme called Nicotinamide Adenine Dinucleotide (NAD). NAD is needed for the reactions of about 400 enzymes in the body. Some of these enzymes play a role in the following processes:

• Conversion of carbohydrates, fats, and proteins

• Communication between cells

• Helping metabolic processes in body cells

• DNA markers in cells

Vitamin B5 (Pantothenic acid)

This type of B vitamin is said to combat fatigue, improve nervous system function and metabolism, and reduce allergy symptoms.

Vitamin B6 (Pyridoxine)

In addition to converting protein and carbohydrates into body energy, pyridoxine has a role in for helping the production of red blood cells. Pyridoxine can also relieve symptoms of high blood pressure. Vitamin B6 deficiency can affect the immune response due to impaired antibody production.

Vitamin B6 also helps control homocysteine levels in the blood. Apart from that, the body requires B6 in the process of absorption of vitamin B12, the production of red blood cells (hemoglobin) and immune cells.

Vitamin B7 (Biotin)

Biotin is only needed in small amounts to assist the body break down fat and convert it into energy. Bacteria in the human digestive tract are naturally capable of producing biotin. This vitamin also plays a role in the growth of hair and nails. Biotin can be found in everyday foods though in small amount.

Vitamin B9 (Folic Acid)

Folic acid plays an important role in forming hemoglobin, fetal development, and reducing the risk of anemia. In addition to contributing to the immune system, vitamin B9 (folate) can reduce the risk of neural tube damage, such as spina bifida, in the fetus. Lacks of vitamin B9 may lead to depression, insomnia, fatigue, and anxiety.

Vitamin B12 (Cobalamin)

Cobalamin is involved in the formation of red blood cells and maintains the function and health of the nervous system. Vitamin B12 has major contribution to the metabolism of human cells, especially affecting the synthesis of DNA, fatty acids, and amino acid metabolism. Lack of vitamin B12 can cause the body's immune response to weaken when a viral or bacterial infection occurs. Vitamin B12 also reduces the risk of megaloblastic anemia which can make a person easily tired and feel weak.

To get great benefits in the role of vitamin B-complex in the body, it is necessary to adopt a balanced nutritional diet that contains a variety of vitamins and other nutrients needed by the body. You may also take supplement of multivitamins containing 9 vitamins and 7 minerals. Please ensure to consult with your doctor prior to consuming any supplement.

Reference

https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b

https://www.healthline.com/health/food-nutrition/vitamin-b-complex