Get To Know The B Vitamins

Of all the B vitamins available, folic acid tends to be the most well-known. Proven to prevent birth defects, this essential vitamin is a must during pregnancy. However, there are many other B vitamins, including thiamin, niacin, riboflavin, and biotin, which serve important health purposes. Getting sufficient amounts of each B vitamin is important at all life stages.

Stay energized with B1

Thiamin, or vitamin B1, is commonly found in whole grains, meat, and fish. Research shows that sufficient amounts of thiamin can boost energy, help fight depression, and control blood sugar. Vitamin B1 has also been proven to minimize the risk of heart disease and improve memory.

A B2 immunity boost

Riboflavin is an antioxidant that can prevent free radical damage. This important B vitamin may also help prevent headaches, support vision, and help with energy production. Since all B vitamins are water-soluble, an ongoing source is needed to benefit long-term. Vitamin B2 can be found in meat, fortified foods, nuts, milk, and some green vegetables.

Healthy skin with B3

Niacin is an essential B vitamin that offers various benefits. Most well-known for improving skin health, niacin or B3 is commonly added to over-the-counter (OTC) skincare products to improve complexion. The ingredient can strengthen the skin, add moisture, reduce the appearance of fine lines, and help stave off wrinkles. When taken by mouth as a supplement, niacin has also been shown to reduce the occurrence of skin cancer.

Benefits of B6

Pyridoxine has also been associated with pregnancy, as this B vitamin has been shown to relieve morning sickness symptoms. However, beyond quelling nausea, B6 may also help with premenstrual syndrome (PMS) symptoms, as well as prevention of heart and blood vessel disease and stroke. Poultry, bananas, potatoes, chickpeas, and fortified cereals are often the best sources of pyridoxine. Higher doses can also be obtained from a supplement.

Biotin for hair growth

Vitamin B7, more commonly referred to as biotin, is typically known for positive effects on hair growth. Women and men who experience hair loss or thinning can turn to dietary sources, such as egg yolks, nuts, seeds, mushrooms, and avocados, or take a supplement to meet the daily recommended intake. Beyond hair health, biotin also helps support the nervous system, liver, eyes, and skin.

Be your best

Adenine, pantothenic acid, folic acid, and cobalamin round out the rest of the B vitamins. Getting enough of each essential nutrient is important for overall health. Some people find that a daily vitamin or a B-complex supplement is the best way to ensure adequate intake of the B vitamins. Other people may require higher amounts of a certain B vitamin due to a deficiency or for a specific health condition, so a separate higher-dose supplement may make more sense. Don’t write off the B vitamins as just a pregnancy necessity. From thiamin to biotin, B vitamins are a necessity at all stages of life.