Vitamin B Complex Guide Cheatsheet
What is Vitamin B Complex?
- Group of eight water-soluble vitamins essential for energy, metabolism, and nervous system function:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic Acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folate/Folic Acid)
- B12 (Cobalamin)
Key Benefits of Vitamin B Complex
- Energy Production: Converts food into usable energy
- Brain Health: Supports cognitive function and mood regulation
- Red Blood Cell Formation: Prevents anemia and supports oxygen transport
- DNA Synthesis and Repair: Important for cell growth and development
- Nervous System Support: Maintains nerve function and reduces neuropathy risk
Dietary Sources of Vitamin B Complex
- Whole grains (brown rice, oats)
- Meat and poultry (chicken, beef, pork)
- Fish and shellfish (salmon, tuna)
- Eggs and dairy products
- Leafy green vegetables (spinach, kale)
- Legumes (beans, lentils)
- Nuts and seeds
- Fortified cereals and breads
Signs of Vitamin B Deficiency
- Fatigue and weakness
- Anemia
- Cognitive difficulties (memory, concentration)
- Nerve problems (tingling, numbness)
- Skin rashes and cracks
- Mouth sores and glossitis
Tips for Optimal Vitamin B Intake
- Eat a varied, balanced diet
- Consider supplementation if vegan/vegetarian (especially B12)
- Avoid excessive alcohol which impairs B vitamin absorption
- Consult healthcare provider if symptoms of deficiency appear