Vitamin B, often referred to as the B-complex, is the biggest and most varied family of vitamins. It also comes off sometimes as — dare we say it? — a little dull. It has an unheralded-workhorse reputation attached to it, without the research sizzle that surrounds nutrients such as, say, vitamin D.
But just because vitamin B isn't constantly under the media spotlight doesn't make it insignificant. In fact, life as we know it would come to a screeching halt without this family of interrelated compounds that play roles in just about everything the body does.
The B Vitamin Family, at a Glance
| Vitamin | Good Sources | What It Does† |
|---|---|---|
| Biotin (B7) | Almonds, carrots, eggs, oats, onions, peanuts, salmon, sweet potatoes, tomatoes, walnuts | Promotes the activity of enzymes, substances that help speed up biochemical reactions; often taken to support healthy nails and hair* |
| Choline* | Beef, chicken, cod, collard greens, eggs, salmon, scallops, shrimp, tuna, turkey | Supports healthy cell membranes and proper fat metabolism while also supporting nervous system health; has been identified as a nutrient many Americans have suboptimal levels of* |
| Cobalamin (B12) | Beef, cod, cow's milk, lamb, salmon, sardines, scallops, shrimp, tuna, yogurt | Supports brain and red blood cell health; age can lower absorption, while vegan diets often provide inadequate amounts* |
| Folic Acid (B9) | Asparagus, beans (dried), broccoli, lentils, spinach, turnip greens | Supports red blood cell and fetal health; smoking and excessive alcohol intake linked to low levels* |
| Niacin (B3) | Beef, brown rice, chicken, lamb, peanuts, salmon, sardines, shrimp, tuna, turkey | Promotes energy production by converting carbs, fats and proteins into usable forms; helps support blood, nervous system and skin health* |
| PABA^ | Brewer's yeast, molasses, organ meats, wheat germ; smaller amounts in bran, mushrooms, spinach | Helps the body utilize amino acids; supports intestinal health* |
| Pantothenic Acid (B5) | Avocados, broccoli, chicken, lentils, mushrooms (crimini and shiitake), peas (dried), sweet potatoes, turkey, yogurt | Required to create coenzyme A, which is essential for energy production; plays a vital role in the body's usage of fats* |
| Pyridoxine (B6) | Bananas, beef, chicken, potatoes, salmon, spinach, sunflower seeds, sweet potatoes, tuna, turkey | Supports brain, liver and red blood cell health* |
| Riboflavin (B2) | Almonds, asparagus, beet greens, soybeans, spinach, turkey, yogurt | Supports free-radical defenses; required for proper iron metabolism; promotes energy production* |
| Thiamine (B1) | Barley, beans and peas (dried), lentils, lima beans, oats, sunflower seeds | Supports nervous system health and plays a role in energy generation; can be destroyed by food processing; excessive alcohol intake linked to deficiency* |
^A vitamin-like compound related to the B-complex.
NOTE: Always consult with your healthcare practitioner for help in designing a supplementation program, especially if you have a pre-existing condition.
Why the B-Complex Matters Every Day
From energy production to nervous system support, red blood cell health, and proper fat metabolism, the B vitamins work behind the scenes in nearly every process the body relies on. Because they're water-soluble, the body doesn't store them for long — making a steady, daily intake from food and, when needed, supplements especially important.*
NaturesPlus offers a range of B-complex and individual B vitamin formulas designed to help support energy, nervous system health, and overall wellness as part of a balanced daily routine.*
Important Disclaimer
The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised, before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.