complex vitamins

What Are Vitamins?

Vitamins are a group of organic compounds which are essential for normal physiological functioning but which are not synthesized endogenously by the body and therefore have to be sequestered in small quantities from the diet. In total, humans require adequate amounts of 13 vitamins: four fat soluble vitamins (A, D, E, K) and nine water soluble vitamins, which comprise vitamin C and the B vitamins.
The B vitamin family is made up of eight B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Although they are commonly recognized as a group and often work together in the body, each of the B vitamins performs unique and important functions.
The Benefits of B complex Vitamins
Each B vitamin is essential to certain bodily functions.


Also known as vitamin B1, thiamin is needed to help produce cellular energy from the foods you eat, and also supports normal nervous system function.
 Food sources:  Thiamin is found in a wide variety of foods, with some of the best sources coming from lentils, whole grains and pork. Thiamin can also be found in red meats, yeast, nuts, sunflower seeds, peas, milk, cauliflower, spinach and legumes.


Also known as vitamin B2, riboflavin supports cellular energy production and important for red blood cell production and fighting free radicals.

Food sources:   Riboflavin is found in a variety of foods such as fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.


Niacin is also known as vitamin B3, and supports cellular energy production and Helps regulate the nervous and digestive systems. Niacin, in the form of nicotinic acid, helps support cardiovascular health.

 Food sources:   Good sources of niacin include beef, poultry and fish as well as whole wheat bread, peanuts and lentils.

Pantothenic Acid

Pantothenic acid, also known as vitamin B5, Breaks down fats and carbohydrates for energy and is responsible for the production of hormones.
Food sources:   Rich sources include organ meats (liver, kidney), egg yolk, whole grains, avocados, cashew nuts, peanuts, lentils, soybeans, brown rice, broccoli, and milk.

Vitamin B6    

Involved in over 100 cellular reactions throughout the body, vitamin B6 is instrumental in keeping various bodily functions operating at their best. Vitamin B6, also known as pyridoxine, is needed to metabolize amino acids and glycogen (the body’s storage form of glucose), and is also necessary for normal nervous system function and red blood cell formation.

Food sources: Vitamin B6 is fairly abundant in the diet and can be found in foods such as meat, poultry, eggs, bananas, fish, fortified cereal grains and cooked spinach.


Biotin, or vitamin B7, help support healthy hair, skin and nails. Biotin also supports carbohydrate, protein and fat metabolism.

Food sources: Is commonly found in foods such as brewer’s yeast, strawberries, organ meat, cheese and soybeans. 

Folic Acid   

Also known as vitamin B9, folic acid is most commonly known for its role in fetal health and development as it plays a critical role in the proper development of the baby’s nervous system. This important developmental process occurs during the initial weeks of pregnancy, and so adequate folic acid intake is especially important for all women of child-bearing age. Adequate folic acid in healthful diets may reduce a woman’s risk of having a child with a neural tube defect. Folic acid helps cells make and maintain DNA and promotes the growth of red blood cells.

Food sources: Fortified foods such as breads and cereals are good dietary sources of folic acid. Other good sources are dark green leafy vegetables such as asparagus and spinach as well as brewer’s yeast, liver, fortified orange juice, beets, dates and avocados.

Vitamin B12  

Vitamin B12, or cobalamin, plays a critical role in the pathways of the body that produce cellular energy. It is also needed for DNA synthesis, proper red blood cell formation and for normal nervous system function.

Food sources: Fish, beef, milk, yogurt, cheese, eggs, shellfish, beef liver, and clams.

Monday, February 4, 2019 - 11:47