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Vitamin B complex is a supplement that contains eight B vitamins that perform important and related roles in your body's cellular function.
Most of the B vitamins are found in a wide range of foods because they are so important to cellular function. Some, like vitamin B12, are found mostly in meat and other animal food sources. You might need a B complex supplement if you can't get the recommended daily amount of B vitamins from your diet.
What Do the B Vitamins Do?
The B vitamins have many roles.
Thiamine, riboflavin, niacin, pantothenic acid, and biotin help convert food to energy, and help your cells grow, develop, and function. They also have their own unique roles:
Thiamine helps keep your nervous system healthy.
Riboflavin is an antioxidant. Antioxidants stop molecules called free radicals from damaging your cells and causing disease.
Niacin helps your digestive system, skin, and nerves function properly.
Pantothenic acid helps your body make and break down the fats in the foods you eat. It also has a role in producing red blood cells, as well as sex- and stress-related hormones.
Pyridoxine plays an important part in brain development and function. It also helps make neurotransmitters ("messenger" cells) and the hormones serotonin and norepinephrine. Finally, pyridoxine helps make white blood cells and T cells, which are important for a healthy and strong immune system.
Biotin helps make fatty acids and glucose, both of which provide fuel for your body.
Folic acid is the synthetic form of folate, which comes from foods. This B vitamin helps make your genetic material, the information in your body that is passed down from your parents. It also helps your body make red blood cells.
Benefits of Vitamin B Complex
The B vitamins help enzymes in your body do their jobs and are important for a wide range of cellular functions, like breaking down carbohydrates and transporting nutrients throughout the body.
In addition, B complex can provide health benefits like:
May improve brain function
The B vitamins play a role in keeping your brain healthy. Adequate amounts of B vitamins in the body are essential for optimal body, brain, and nerve functioning.
Research shows that vitamin B6 in particular may play a role in preventing the neurological disorder Parkinson's disease.
Possible cancer prevention
Data on the role of B vitamins in cancer prevention is mixed. Some studies found that certain B vitamins may help prevent some types of cancer, while others found evidence that high levels of B vitamins might cause some types of cancers.
But there is strong evidence that taking vitamin B3 in supplement form - called nicotinamide - can greatly reduce the risk of non-melanoma skin cancer.
May improve mood and reduce stress
