B Complex Vitamins What Are They & What Do They Do?


There are 8 B Vitamins and they all help your body convert food (carbohydrates) into fuel  otherwise known as glucose. Which is then used to produce energy , they are commonly referred to as the B Complex Vitamins.

  • Vitamin B1 (Thiamine)

What it Does

Vitamin B1 help convert food into energy, it is also needed for healthy skin, hair, muscles, and brain, it is also critical for nerve function.

Best Food Source

  • pork chops
  • brown rice
  • ham
  • soy milk
  • watermelons.
  • squash

You are more than likely getting enough of this vitamin because most nutritious foods contain some amount of thiamine.

  • Vitamin B2

(riboflavin also know as vitamin G)

What It Does

Vitamin B2 help convert food into energy and needed for healthy skin, hair, blood, and brain.

Best Food Source

Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.

Most people tend to get enough of this particular nutrient.

  • Vitamin B3 Niacin

(nicotinic acid not same as nicotine)

What it Does

Vitamin B3 help convert food into energy, essential for healthy skin, blood cells, brain, and your nervous system.

Best Food Source

  • meat, poultry
  • fish
  • fortified
  • whole grains
  • mushrooms
  • iris & sweet potato
  • peanut butter

This particular vitamin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6.

Make supplements part of your morning routine
Vitamin & mineral supplements are essential.
  • Vitamin B5 (pantothenic acid)

What it Does

Vitamin B5 helps to convert food into energy and helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin.

The Best Food Source

Fortunately, this specific vitamin is present in a wide variety of foods, including:

  • chicken
  • egg yolk
  • whole grains
  • broccoli
  • mushrooms
  • avocados
  • tomato products

A deficiency in this vitamin can cause burning feet and other neurologic symptoms.

  • Vitamin B6 (pyridoxine)

What it Does

Vitamin B6 aids in the lowering of homocysteine which is an amino acid, a chemical your body manufactures naturally so that it is able to produce proteins.

Low levels of Homocysteine in your body may reduce the risk of heart disease.

Vitamin B6 plays a vital role in the conversion of Tryptophan to Niacin and Serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods.

Fresh ingredients are always best.
B Complex Vitamins help to convert food into energy.

B6 also aids in the production of red blood cells and influences cognitive abilities and immune function particularly between the ages of 31–50.

Best Food Source

  • meat & poultry,
  • fish
  • legumes
  • tofu and other soy products
  • Irish & sweet potatoe
  • non-citrus fruits such as bananas and watermelons

Many people do not get enough of this nutrient.

  • B7 (Biotin)

(B7, vitamin H, coenzyme R)

What it Does

Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins.

All B vitamins help your body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy.

Biotin also helps make and break down some fatty acids especially needed for healthy bones and hair.

Best Food Source

Many foods contain biotin including:

  • organ meats e.g liver, kidney
  • fish
  • egg yolks
  • soybeans

Some biotin is produced in your body by bacteria that reside in your gastrointestinal tract, however, it is not clear how much of this the body actually absorbs.

  • Vitamin B9 (folic acid)

What it Does

Vital for new cell creation also helps prevent brain and spine birth defects when taken early in pregnancy.

Vitamin B9 should be taken regularly by all women of child-bearing age because many women may not know they are pregnant in those first weeks of pregnancy.

This particular vitamin also lowers levels of homocysteine (an amino acid, a chemical your body manufactures to produce proteins) may reduce the risk of heart disease.

B9 may also reduce the risk of colon cancer too and offsets the risk of breast cancer especially among women who consume alcohol.

Best Food Source

  • fortified grains and cereals
  • asparagus
  • okra
  • spinach
  • turnip greens
  • broccoli
  • legumes like black-eyed peas and chickpeas
  • orange juice
  • tomatoes & tomato juice

All are excellent sources of vitamin B9 and many people really don’t get enough of this nutrient.

  • Vitamin B12 (cobalamin)

What it Does

Vitamin B12 also aids in the lowering homocysteine levels and may also help lower the risk of heart disease, it also assists in making new cells and breaking down some fatty acids and amino acids.

B12 also protects nerve cells and encourages normal growth as aids the production of red blood cells.

Aids the production of DNA, the genetic material in all cells and helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak

A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.

Best Food Source

Best Food Sources for Vitamin B
All the B Vitamins can be found in a wide variety of foods along with B12.
  • meat, poultry
  • eggs
  • fish
  • milk, cheese,
  • fortified cereals,
  • fortified soy, almond and rice milk.

Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this particular vitamin from food.

Also, If you’ are on a vegan or vegetarian diet you may not be getting enough B12 as it is mostly found in animal and animal by products.

In either case you may want to seriously consider taking some form of supplements to ensure you provide your body and your immune system with all the essential vitamin and minerals they need.

B Complex Vitamins Are Essential to Life

So its clear, from the very start of creation B vitamins play a vital role, are essential in the creation of cells and growth, help prevent brain and spine defects at birth.

The B Complex Vitamins continue working hard throughout your life in the production of red blood cells, influencing cognitive development and abilities along with immune system development, health and function.

Evidence also suggests that some of the B vitamins may help reduce the risk of heart disease and certain cancers, especially breast cancer and colon cancers.

The B Complex Vitamins essential beauty aids.
Another great addition to Mother Natures make up bag.

Let’s not forget their major contribution to natures beauty kit, keeping you young looking and full of vitality, essential in the regeneration of cells, skin and the reduction of wrinkles.It’s always best to cook from fresh and get as many of the vitamins and minerals you need from diet.

However there are many that you are unable to obtain from diet alone or if you do the quantities are not sufficient to requirements.

This is where supplements come in, its important that you understand what they are and which ones are right for you, too much can cause more harm than good, too little do no good at all.

My Thoughts

I currently take 8 different supplements daily which has increased and evolved over time.

The more research I do and the experience I have encountered and felt has meant I have become more aware and more knowledgeable about just how powerful our immune systems are and how much defense and control we really have over any kind of infection, illness, disease and ultimately premature death.

I believe in the notion that a tailored approach should be taken dependent on your individual need and circumstance so that you only take the vitamins supplements that you your body and your immune system needs.

As always all contributions to the discussion are always encouraged and always very much appreciated.

Stay Save, Stay Healthy, Stay Strong

About Mitch- founder of Immune System Explained .Com at Lake Eola Park downtown Orlando.

Mitch X:-).

*Please note the information contained in this post is intended for the purpose of general information and should not be used as a substitute for the individual expertise and judgment of healthcare professionals.

2 thoughts on “B Complex Vitamins What Are They & What Do They Do?

  1. Shia says:

    Love the info on vitimin B food sources sometimes im not quite sure which foods contain these vits.

    1. Mitch says:

      Hey Shia, 🙋🏽‍♀️

      Great to see you again, yes it can get confusing as to what foods contain what vitamins or minerals.

      Its save to say as long as you are eating a well balanced diet which includes meat, fish, dairy products, oils, plenty of fruit and veg you should be getting most of what your body requires.

      However, there some are vitamin and minerals is unable to produce on its own or has a hard time producing the levels needed dependent on gender, age or circumstance, this is when supplements are a good idea.

      Oh and not forgetting water make sure you keep hydrated at all times, just like a beautiful flower in the garden you need watering too.

      Thanks Shea 🙏🏽

      See You again Soon X:-).


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