Nutrition
B Vitamins
Learn about B vitamins: benefits, food sources, recommended intake, deficiency symptoms, and the role of B-complex in energy and brain health.
Overview
B vitamins are a group of water-soluble vitamins that play essential roles in energy production, brain function, and cell metabolism. The B-complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
Common Symptoms
- Fatigue and weakness
- Tingling or numbness in hands and feet
- Memory problems
- Mood changes and irritability
- Anemia
Possible Causes
- • Supports energy production from food
- • Promotes healthy brain and nervous system function
- • Aids in red blood cell formation
- • Supports DNA synthesis and cell repair
- • Helps maintain healthy skin, hair, and eyes
Lifestyle Tips
1
Whole grains
2
Meat, poultry, and fish
3
Eggs and dairy products
4
Legumes and beans
5
Leafy green vegetables
6
Fortified cereals
7
Nuts and seeds
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