Wait, How Many Essential B Vitamins Are There?

HEALTH & WELLNESS

BY SMARTERCHOICES - JANUARY 9, 2022 - 4 MINS READ

B Vitamins are often referred to as the “building blocks of a healthy body”, and are largely responsible for our overall energy levels, metabolism and mental clarity. B Vitamins play a major role in maintaining our optimal health and function.

B Vitamins critical to your overall health.

What Exactly Do B Vitamins Even Do?

B Vitamins work on many things all across your body. They protect healthy brain function, improve cardiovascular health, prevent infections, improve cell health and muscle tone, promote healthy red blood cell counts, improve digestion, protect nerve function, and more.

Am I Getting Enough B Vitamins?

Individuals who are dangerously low or deficient in B-complex vitamins may experience chronic fatigue, dizziness, lightheadedness, weakness, shortness of breath, vision loss, constipation, muscle weakness, trouble walking, pale skin, and much more.

Is It True Vitamin B is Important for Pregnant Women?

B Vitamins play in a vital role for both mother and child.

Yes, there are many reasons why B Vitamins are especially important for pregnant women or women planning to become pregnant. These vitamins are essential when it comes to reducing the risk of certain birth defects, as well as promoting healthy fetal brain development. Taking a B-complex vitamin during pregnancy can also help expecting mothers to reduce nausea, fatigue, and other pregnancy-related issues. So, supplementing B Vitamins is important to both mother and child.

So, How Many Different B Vitamins are There? Are they all the same?

There are 8 Essential B Vitamins, and each plays an important role in your overall health. Here is everything you need to know about these essential vitamins.

VITAMIN B1

Also known as Thiamine

Helps convert carbs into energy

1.1 mg is generally recommended daily for women

1.2 mg is generally recommended daily for men

Beef, nuts, oranges, eggs, seeds, pork and legumes are all excellent sources of B1.

VITAMIN B2

Also known as Riboflavin

Helps promote healthy red blood cell production

1.1 mg is generally recommended daily for women

1.3 mg is generally recommended daily for men

Beef, fish, tofu, mushrooms, spinach, pork, avocados, and eggs are all excellent sources of vitamin B2.

VITAMIN B3

Also known as Niacin

Promotes a healthy digestive system

Protects nerve function and enhances skin

14 mg is generally recommended daily for women

16 mg is generally recommended daily for men

Meat, poultry, red fish (tuna, salmon), legumes, seeds, coffee, and green leafy vegetables are all excellent sources of vitamin B3.

VITAMIN B5

Also known as Pantothenic Acid

Essential for growth and food metabolism

5 mg is generally recommended daily for men and women

Beef, lean chicken, pork, sunflower seeds, sweet potatoes, milk, and lentils are all excellent sources of vitamin B5.

VITAMIN B6

Also known as Pyridoxine

Important for the production of antibodies and hemoglobin

Promotes healthy nerves and blood sugar

1.3 mg is generally recommended daily for women and men

Poultry, eggs, fish, soya beans, peanuts, whole grains, eggs, and potatoes are all excellent sources of vitamin B6.

VITAMIN B7

Also known as Biotin

Essential for food metabolism and healthy hair, skin, and nails

30 mcg are generally recommended daily for women and men

Pork, sardines, mushrooms, bananas, raspberries, cauliflower, avocados, tomatoes, onions, and almonds are all excellent sources of vitamin B7.

VITAMIN B9

Also known as Folate or Folic Acid

Vital for healthy tissue growth and cell function

400 mcg is generally recommended daily for women and men

Beans, citrus fruits, cauliflower, lettuce, asparagus, whole grains, beets, and papaya are all excellent sources of vitamin B9.

VITAMIN B12

Essential for a healthy metabolism

Helps with the formation of red blood cells

2.4 mcg are generally recommended daily for women and men

Fish, red meat, poultry, eggs, milk, and other milk products are all excellent sources of vitamin B12.

If you found this article useful, make sure to leave a comment and share with a friend. Have you ever wondered do multivitamins work? If so make sure to check out our article on that topic here.