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What Are B-Complex Vitamins?

B-complex vitamins refer to a group of essential water-soluble vitamins and aid with energy production, the nervous system and digestion, according to the University of Michigan Health System.

  1. Function

    • Biotin and vitamin B1, B2, and B3 help with energy production, while vitamin B6 helps metabolize amino acids, according to the University of Michigan Health System. Folic acid and vitamin B12 help the body with cell division.

    Dietary Sources

    • Salmon is an excellent source of vitamin B.

      Dietary sources of B-complex vitamins include sunflower seeds, fish, egg yolk, lean meat, liver, legumes, carrots, beans, chicken and mushrooms, according to AnyVitamins.com.

    Benefits

    • Consuming vitamain B-complex can make your hair look healthier.

      Having enough B-complex vitamins in your diet has several benefits, including higher energy levels, a healthier nervous system, improved digestion and healthier skin, hair, and nails, according to HealthAndGoodness.com.

    Deficiency

    • Vitamin B12 deficiency effects between 10 percent and 15 percent of individuals over the age of 65, according to the Linus Paudling Institute at Oregon State University. Vitamin B-complex deficiency can result in lower energy levels and digestion problems.

    Types

    • Vitamin B-complex refers to essential water-soluble vitamins including vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (Niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), biotin, folic acid and vitamin B12 (cobalamins), according to the University of Michigan Health System.

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