B Vitamins: Types, benefits, side effects, deficiency prevention


B vitamins is a group of eight individual water-soluble vitamins, so the group of these vitamins commonly known as B-complex. All eight vitamins (B1-thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, B7-biotin, B9-folates or folic acid, B12-cyanocobalamin, hydroxocobalamin, methylcobalamin).

All vitamins of this group have some general similarities but have an individual unique identity. B vitamins are responsible for energy production. And also responsible for repairing and synthesis of DNA and RNA.

B Vitamins


Vitamin is known as a natural compound. Vitamins assume an important job in a happy life since the absence of both our body can’t work appropriately. These have diverse occupation duties like-help in oppose contaminations, keep healthy nerves, and give energy from nourishment or your blood to clot appropriately.

Basic supplements can’t be coordinated with the living being, either at all or not in sufficient amounts, and in this way should be obtained through the eating schedule; appropriately, the term vitamin is prohibitive upon the conditions and the particular living being.

B vitamins types


All vitamins of this group have some general similarities but all have a unique identity. These vitamins are:-

1.  Thiamine or vitamin B1

Vitamin B1 is a water-dissolvable vitamin. Thiamine is a substance name of vitamin B1. Vitamin B1 undercover sustenance into energy. Our body can’t create thiamine so it is essential to eat thiamine-rich sustenances.

Vitamin B1 source:-

Brown rice, vegetables, eggs, oats, peas, entire grains, nuts and seeds, dried beans, dried milk, liver, pork

2.  Vitamin B2 or riboflavin

Vitamin B2 is riboflavin and it is water dissolvable. It assumes an important job in a generation of red platelets it is additionally fundamental for development. Vitamin B2 inadequacy is in charge of ariboflavinosis.

Vitamin B2 source:-

Yogurt, asparagus, bananas, okra, chard, milk, cheddar, green beans, popcorn, dairy items

3.  Vitamin B3 or niacin

Vitamin B3 is synthetically known as niacin and it is water dissolvable. Niacin assumes an essential job to oversee cholesterol, cerebrum function, and joint pain. Niacin lack is in charge of pellagra.

Vitamin B3 source:-

Mushrooms, leafy vegetables, broccoli, carrot, avocado, tomato, asparagus, tree nuts, meat angle, eggs

4.  Pantothenic acid or vitamin B5

Vitamin B5, artificially known as pantothenic acid which is soluble in water. Pantothenic acid converts muscle to fat ratio to energy and furthermore supportive in making platelets. Lack of illness of vitamin B5 is paresthesia.

Vitamin B5 source:-

Avocado, mushrooms, beans, nuts, dairy items, meat, eggs, poultry

5.  Vitamin B6 or pyridoxine

Vitamin B6 or pyridoxine is dissolvable in water. It assumes an essential job to keep up nerves wellbeing, skin and red platelets. Insufficiency of pyridoxine can create anemia or frailty.

Vitamin B6 sources:-

Bananas, entire grains, vegetables, tree nuts, meat, avocado, poultry

6.  Vitamin B7 or biotin

The concoction name of vitamin B7 is biotin and is dissolvable in water. Vitamin B7 is otherwise called vitamin H. Dermatitis or enteritis or inflammation of the digestive system caused by vitamin 7 lacks.

Vitamin B7 sources:-

Green leafy vegetables, egg yolk, peanuts, liver

7.  Folates or vitamin B9

Folates or Folic acid is a substance name of vitamin B9 and this is dissolvable in water. A folic acid is a synthetic type of folates. Vitamin B9 or folates assume an essential job to decrease the danger of birth imperfections of the mind and spine.

Vitamin B9 source:-

Leafy vegetables, orange, lemon, bananas, beans, peas, strawberries, pasta, bread, liver

8.  Vitamin B12

Cyanocobalamin, hydroxocobalamin, methylcobalamin are known as vitamin B12 and vitamin B12 is dissolvable in water. Megaloblastic frailty (anemia)  is caused by vitamin B12 inadequacy. Uncommonly vast bone marrow age, unusual, youthful red platelets come in Megaloblastic infection.

Vitamin B12 sources:-

Milk, angle, eggs dairy items, meat poultry, invigorated foods (soymilk)

Side effects of B vitamins


Too much vitamin B complex consumption may responsible for some problems like:-

  • If vitamin B3 or niacin consumption is in excess then this can cause nausea, jaundice and elevated liver enzymes.
  • Using too much vitamin B6 or pyridoxine may cause nervous system problems.
  • Excess consumption of vitamin B12 or B6 may cause lung cancer risk.

B vitamins deficiency


Deficiency of any vitamin of vitamin B group can lead to health problems. Like- depression and swelling of the tongue can take place due to vitamin B6 deficiency. Deficiency of vitamin B12 can cause a type of anemia, fatigue, and memory and cognitive impairment. If sufficient value of vitamin B is not getting by you then supplements are prescribed by doctors.

Deficiency prevention


For preventing deficiency and live healthily, then there are many foods available naturally with a rich value of B vitamins. Therefore, try to consume these natural foods in ideal quantity in a daily diet.

Supplements of vitamin B are also useful to prevent deficiency but in the advice of a doctor. If anyone cannot get enough B vitamin complex through diet then supplementation is only a last resort. An individual who suffers from B vitamins deficiency then that communicate a doctor.


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