Know that you need B vitamins, but not sure which ones you need (or why?). Here’s a breakdown of different types of B vitamins often found in B complexes, and why they’re important. Follow the links to learn more about dosage recommendations, dietary sources and supplement suggestions.
B1 – Thiamine
Vitamin B1 plays an integral role in the brain and central nervous system. B1 assists in the synthesis of acetylcholine, which is critical in preventing memory loss and nerve inflammation. B1 is also important for the digestive system, as it supports the production of stomach acid and provides nourishment for all digestive organs, helping us get maximum nutrition from our food.
B2 – Riboflavin
Vitamin B2 is a powerhouse of energy, and a key member of the B vitamin family. As a potent enzyme, riboflavin helps us to synthesize essential fatty acids and amino acids, and enables better absorption of iron and B6. Riboflavin is so vital to the system that cells cannot grow without it, and deficiency is quickly seen in cells that are frequently reproducing, like the mucous membranes, eyes and hair.
B9 – Folic acid
This powerful nutrient is used to nourish and repair tissues, and plays a key role in the manufacturing of neurotransmitters that help regulate sleep, pain and mood. Folic acid is one of the more well known B vitamins because of its importance during pregnancy for healthy fetal development, particularly during the first trimester.
B12 – Methylcobalamin
This energy booster is vital for amino acid synthesis, DNA replication and the manufacturing of neurotransmitters that are partially responsible for stabilizing mood and sleep patterns. Signs of deficiency include gastrointestinal disturbance, hypotension, fatigue, numbness, tingling in extremities, confusion and agitation. B12 is also needed to metabolize essential fatty acids. Prolonged deficiency of B12 can lead to a variety of central nervous system symptoms, and some neurological disturbances can become permanent.