What is Vitamin B for? This is a question that is often asked and understandably so. There are many important vitamins that we need to be taking on a daily basis. This in itself becomes a daunting task trying to remember what they are, which ones to take, and how we benefit by taking them. So I decided to make a little reference guide to the Vitamin B directory, if you will, so that we can come to a quick understanding of what each is and how it can help us. Here is the breakdown:

B complex

Simply, this vitamin group consists of all eight water-soluble B vitamins.

Vitamin B1 (Thiamine)

It enhances circulation and assists in the formation of blood. It helps the body digest carbohydrates and helps in the production of hydrochloric acid (stomach acid). It optimizes our mental processes and brain function. It also works as an antioxidant that protects the body from the degenerative effects of aging.

Vitamin B2 (Riboflavin)

It is necessary for the production of red blood cells, antibodies, cell respiration (energy attained from food), and cell growth. It renders aid in the prevention and treatment of cataracts. It expedites the use of oxygen throughout the body and helps the body absorb iron and Vitamin B6. It is greatly needed during pregnancy; the development of the fetus can be gravely affected without it.

Vitamin B3 (Niacin)

It is needed for proper circulation and healthy skin. It aids the nervous system so it functions properly. It aids in the digestion of carbohydrates, fats, and proteins. It also assists in the synthesis of sex hormones and helps lower cholesterol.

Vitamin B5 (Pantothenic Acid)

It helps the body release adrenal hormones to relieve stress. It plays a role in the development of antibodies, assists in converting vitamins for the body to use, and helps convert carbohydrates, fats, and proteins into energy. It also helps in the prevention of certain forms of anemia.

Vitamin B6 (Pyridoxine)

This vitamin is involved in more bodily functions than any other nutrient or supplement. It is useful for the body in that it helps balance the levels of sodium and potassium and it promotes red cell production. It is needed for normal brain function and for RNA and DNA synthesis. It plays a role in the body's defense of cancer and helps prevent arteriosclerosis. It is helpful in the treatment of asthma, arthritis, and allergies.

Vitamin B7 (Biotin) - also known as Vitamin H

It is needed for healthy hair and skin and it helps relieve muscle pain. It also aids in the digestion of carbohydrates, fats, and proteins. And it promotes healthy sweat glands, bone marrow, and nerve tissue.

Vitamin B9 (Folic Acid)

It promotes good brain health, the production of red blood cells, and the production of energy. It is a great vitamin for strengthening the immune system and it is vital for the production of white blood cells and their function.

Vitamin B12 (Cyanocobalamin)

It helps regulate the production of red blood cells and is needed to prevent anemia. It also helps in the conversion of iron so the body can use it. If you are a person who suffers from sleep loss, this vitamin can help enhance your sleep. If you are a vegetarian you need this vitamin because it is exclusively found in meat.

Solution for Supplementation

It is very hard to keep tract on what foods exactly have which B vitamin. I am not saying that it can't be done but it certainly is more problematic than not. Important vitamin of interest would be those that incorporates the B complex vitamins. Additionally, vitamins that include Vitamins, A, C, D, and E, Zinc, Selenium, Copper, Manganese, Inositol, Chlorella (the most important trace element), Chromium, and Choline would be an excellent purchase as well. If you take a vitamin with this kind of balance on a daily basis you will never have to worry if you've met your daily vitamin requirement or not.


The majority of vitamins on the market give you your RDA (Recommended Daily Allowance) which is required only to fight disease. The majority of vitamins available for purchase meet this minimum requirement. While shopping, look for vitamins that go beyond this and give you ODR (Optimum Daily Recommendation). It focuses on improving your health, not just preventing disease.

So this is just a quick reference guide to help you understand the B complex vitamin group. They are all very important to our existence and we should not go a day without taking them. Try your best to include them in your diet and you will continue to maintain good health.

Author's Bio: 

Michael has been working in the medical field as an EMT for the last 16 years and has been a consultant for the health and wellness firm, Immunotec, since October 2008. His goal is to educate you regarding ways to ensure that your health reaches an optimum level and it stays that way. If you would like to comment on this article and others like it please visit http://blog.the2in1initiative.com. If you would like to learn more about or purchase some products mentioned in the article please visit http://www.betterhealthconsultants.com.