The Power of B Vitamins

Surely you've heard of B vitamins, we find them in practically all kinds of foods and they are fundamental for our good health and well-being. Have you ever wondered what they provide you? In this article we will explain what they are, what vitamins make up this group, their functions and whether it is necessary to use supplements.

What are B vitamins?

B vitamins are a set of 8 essential vitamins. A vitamin being “essential” means that our body cannot produce it on its own, so it is necessary to obtain it through diet. The main functions of B vitamins are to help transform food into the energy your body needs. In addition, they are also crucial for the functioning of the nervous system, the production of red blood cells and the maintenance of skin, hair and digestive system health. As they are water-soluble, our body eliminates the excess through urine, making daily intake through diet necessary.

What does each B vitamin do?

Each B complex vitamin works to help your body function properly, helping you to be and feel good. Let's see what vitamins they are and their functions:

1 - Vitamin B1 (Thiamine):

Function: Helps convert carbohydrates into energy and is fundamental for the proper functioning of the nervous system.

Some sources: Pork, sunflower seeds, wheat germ…

2 - Vitamin B2 (Riboflavin):

Function: Participates in the conversion of food into energy, acts as an antioxidant and is essential for skin and eye health.

Some sources: Beef, mushrooms…

3 - Vitamin B3 (Niacin):

Function: Contributes to metabolism, DNA repair and toxin elimination.

Some sources: Chicken, tuna, lentils…

4 - Vitamin B5 (Pantothenic Acid):

Function: Facilitates obtaining energy from food and participates in the synthesis of hormones and cholesterol.

Some sources: Liver, fish, yogurt, avocado…

5 - Vitamin B6 (Pyridoxine):

Function: Fundamental for amino acid metabolism, red blood cell production and neurotransmitter formation.

Some sources: Chickpeas, salmon, potatoes…

6 - Vitamin B7 (Biotin):

Function: Essential for carbohydrate and fat metabolism, and helps regulate gene expression; popularly associated with hair and skin health.

Some sources: Yeast, eggs, salmon, cheese, liver…

7 - Vitamin B9 (Folate):

Function: Important for cell growth, blood production and cell division; vital during pregnancy to prevent fetal development defects.

Some sources: Leafy green vegetables, liver, beans…

8 - Vitamin B12 (Cobalamin):

Function: Essential for neurological function, DNA synthesis and red blood cell production.

Some sources: Animal products like meats, eggs, shellfish, dairy…

What about the numbers we skipped?

Although in the past vitamins B4, B8, B10 and B11 were mentioned, today it is known that these names refer to substances that do not meet the criterion of being essential nutrients. Among these we find, for example:

· B4 (adenine): Adenine is a component of nucleic acids (DNA and RNA). However, it is not considered an essential vitamin because the body can synthesize it.

· B8 (inositol): Although it is a compound that participates in cell signaling and insulin metabolism, it is not considered an essential vitamin because the body can produce it in sufficient quantities. Historically, the term vitamin B8 was used to refer to inositol, but it is no longer considered a B vitamin.

· B10 (para-aminobenzoic acid or PABA): Used in folic acid synthesis. In the past, it was believed to be a vitamin, but research has shown that this compound is produced by intestinal flora.

· B11 (pteroil-heptaglutamic acid): Initially thought to be a distinct vitamin, but it was discovered to be a form of folic acid (B9), and is no longer considered a separate B vitamin.

There are other substances with the “B” in their name that we haven't mentioned, the reason is similar to B4 and B8, only vitamins that meet the criterion of being essential and not synthesizable, in the necessary quantities, by our body are included in the B complex .

Is it necessary to take B vitamin supplements?

For most people, a balanced and varied diet allows obtaining the necessary amounts of B vitamins. But there are situations that can increase demand or decrease absorption, making supplements advisable:

· Pregnancy and breastfeeding: During this stage, demand for B9 and B12 increases considerably, and a deficiency could affect fetal development.

· Older adults: With age, the ability to absorb B12 decreases, so supplements are chosen to avoid deficiencies.

· Medical conditions: Diseases like celiac disease, Crohn's syndrome or alcoholism can affect absorption of these vitamins.

· Vegetarian or vegan diet: Vitamin B12 is found almost exclusively in animal products, so those who avoid these foods must seek fortified sources or supplements.

Did you know… B12 deficiency can go unnoticed, as the body stores reserves of this vitamin in the liver that can last between 3 and 5 years?

· Use of certain medications: Some drugs can interfere with B vitamin absorption, so in those cases it is prudent to consult a health professional.

There are people who choose to take B vitamin supplements to ensure no deficiency. In general, being water-soluble vitamins and thus our body eliminates the excess through urine, they are not dangerous . But, as with everything, it is not advisable to consume them in excess, so it is always a good idea to consult a health professional .

Exialoe products rich in B vitamins

At Exialoe we offer a wide variety of products to help you care for, integrally, your health. Some of our products that provide a high intake of vitamin B:

Exialoe Royal Jelly:

Designed to give you an energy boost, Exialoe Royal Jelly is enriched with 14 vitamins, including all B vitamins, to help achieve better metabolic function providing more energy to the body.

Exialoe Energy Shakes and Ginkgo Energy:

Designed so you receive all the energy and nutritional intake of a complete meal with reduced calorie intake. In these shakes you will find 24 vitamins and minerals, including all B vitamins.

Sansón Anti-Hair Loss:

It is an excellent supplement designed to improve the health of your hair, skin and nails. Its formula includes 17 vitamins and minerals, including all B vitamins, which working together with the rest of its ingredients achieve notable results.

B vitamins play an essential role in our metabolism and general well-being. From transforming food into energy to maintaining the nervous system, each one has specific functions that complement each other to keep you healthy.