Are you getting enough Vitamin B? It’s possibly one of the most important but confusing vitamins out there. This is because there are many variations of Vitamin B that typically get lumped together in a supplement. The B Vitamins come with the letter “B” followed by a number. Each does different things to help your body. Let’s take a look at some benefits of Vitamin B. First, we’ll go over the various types.
| B1 | Thiamin |
| B2 | Riboflavin |
| B3 | Niacin |
| B5 | Pantothenic Acid |
| B6 | Pyridoxine |
| B7 | Biotin |
| B9 | Folic Acid |
| B12 | Cobalamin |
Benefits of Vitamin B – B1
Vitamin B1 or thiamin is a big contributor to cell health and energy levels. Cells need to produce energy to function properly – and this vitamin helps with that job.
Not getting enough B1 can lead to some complications. The heart, brain, nervous system, and cells can all be affected by Vitamin B1 deficiency.
Vitamin B2 Benefits
Research suggests that vitamin B2 has a multitude of benefits. Let’s take a look at the possibilities or Riboflavin!
- Reduce Migraines – Vitamin B2 can help lessen the severity and chance of getting migraines
- Cataract – B2 can reduce the risk of getting cataracts as one ages.
- Boosts Immune System – Tired of getting sick regularly? Get more Vitamin B2, and you could see major changes!
- Could Reduce Cancer Risk – The research isn’t solid here, but a B2 deficiency appears to increase the risk of certain cancers. Getting enough can’t hurt!
- Reduce Osteoporosis – Enhance your bone health by getting some Vitamin B2
In addition to these awesome benefits of Vitamin B, B2 is an anti-oxidant, helps inflammation, reduces chances of injury, and can help with malaria infections.
Niacin – Benefits of Vitamin B
Vitamin B3 is great to have in your diet. Not only is it good for metabolism – but it can also help with cholesterol levels. Research suggests that vitamin B3 can increase “good” cholesterol while also decreasing “bad” cholesterol levels.
Getting enough niacin can also reduce the chance of heart attacks and stroke. This may be linked to improved cholesterol levels.
Either way, Vitamin B3 will help you stay healthy!
B5 – Pantothenic Acid
Vitamin B5 helps the body make coenzyme A, which builds and breaks down fats. In addition to this, it works to maintain a steady metabolism.
Some research has suggested that Panthothenic Acid is also beneficial for cholesterol. More studies are necessary to provide evidence that B5 helps “good” and “bad” cholesterol.
B6 – Pyridoxine
Here is some research about Vitamin B6 benefits. It is a great candidate for fighting a lot of ailments!
- Cardiovascular Disease – Vitamin B6 can reduce your chances of cardiovascular disease, heart attack, and stroke.
- Cognitive Functioning – The research is spotty, but pyridoxine can help to improve memory and overall brain functioning. It could be a helpful regimen to help aging individuals that have cognitive problems.
- Might Help PMS – Vitamin B6 can help to reduce the symptoms of PMS. Physical and mental symptoms both appear to improve with using B6.
- Can Help Morning Sickness – The research here is a bit spotty as well, but Vitamin B6 can potentially help nausea and sickness during pregnancy.
B7 – Biotin
A lack of biotin in the body can lead to hair loss, brittle nails, and skin problems. Because of this Vitamin B7 is often utilized to improve these qualities.
The research is limited to whether or not this actually works. It appears that as long as you aren’t deficient in biotin, then your hair, nails, and skin should be unaffected.
Folic Acid – Benefits of Vitamin B9
More research available here.
- Possible Reduced Chance of Autism Spectrum Disorder – Research has suggested that mothers taking folic acid before or during pregnancy can reduce the chance of Autism in children. The mechanisms remain unclear for this interaction.
- Can Reduce Cancer Risk – Evidence suggests that getting enough Vitamin B9 can reduce your risk for various types of cancers. Of course, more research is needed to determine the exact interactions.
- Reduce Risk of Stroke – Folic Acid has been shown to reduce the risk of stroke. It does not appear to have a beneficial effect on cardiovascular problems.
- Could Help Cognitive Functioning – Studies on dementia and cognitive functions showed promising observations. It is possible that B9 helps to improve brain functioning.
- May Help Depression – Vitamin B9 can potentially help depression. Research suggests that taking folic acid along with other medications can reduce the symptoms of depression.
B12 – Cobalamin
- Reduced Cardiovascular Disease (possible/not-probable) – The American Heart Association states there is a lack of information to support this, although B12 does help reduce homocysteine levels. This is a risk factor of cardiovascular disease, hence the claims that B12 lowers risk.
- Helps Energy Deficiency – The truth is, B12 won’t give you much additional energy unless you have a deficiency.
- Cognitive Function/Dementia – Vitamin B12 can help in both of these cases, but again, the research is lacking.
Vitamin B High Foods – Foods for Vitamin B
B1 – Rice, Beans, Peanuts, Whole Grains, Pork
B2 – Milk, Liver, Mushrooms, Wild Rice, Legumes, Dark Green Leafy Vegetables
B3 – Beef Liver, Chicken, Turkey, Fish, Rice, Cereals, Potatoes
B5 – Liver, Some Cereals, Chicken, Tuna, Sunflower Seeds, Eggs, Mushrooms
B6 – Chickpeas, Tuna, Liver, Chicken, Salmon, Cereals, Bananas
B7 – Liver, Pork Chops, Eggs, Salmon, Sunflower Seeds, Almonds, Sweet Potatoes
B9 – Liver, Spinach, Black-eyed peas, Cereal, Rice, Asparagus, Brussel Sprouts
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