Good nutrition is essential for good health and the possible prevention and resolving of many conditions. Getting enough vitamins and minerals are necessary part of leading a healthful life. But it is almost impossible to get all of your vitamins from food, especially with all of the processed food available. One group of vitamins that play an important, if not overlooked, role in your overall health are the B vitamins. B vitamins are an integral part of every system of your body, even down to the inner workings of your cells. There are eight B vitamins that do various things in the body. The following is a list of benefits of each B vitamin.  1. Vitamin B1 (Thiamine)-is essential for converting carbohydrates into energy from food. It is also important for heart, muscle and nerve function.

• Food sources: Nuts, legumes, cauliflower, lean meats and sunflower seeds.
• Deficiency can lead to vision problems, weakness/fatigue, mental problems and heart issues.

2. Vitamin B2 (Riboflavin)-is important for growth, the production of red blood cells and the conversion of carbohydrates into energy.

• Food Sources: liver, eggs, nuts, fish and some dark green leafy vegetables.
• Deficiency can lead to cracks in the corners of the mouth, eczema, eye irritation, a risk of heart disease due to high homocysteine levels.

3, Vitamin B3 (Niacin)-helps breakdown food for energy. It also helps with the function of the digestive system, skin and nerves. It is involved in widening blood vessels to      increase blood flow.

• Food Sources: fish, chicken, beans, nuts, eggs, pork, salmon and beef liver.
• Deficiency can contribute to digestive problems, depression, headache and thinning of the hair.

4. Vitamin B5 (Pantothenic Acid)-is important for the breakdown of fats, carbohydrates and proteins. It is crucial for growth, the production of hormones and cholesterol.

• Food Sources: Beans, avocado, liver and vegetables in the cabbage family including broccoli.

5. Vitamin B6 (Pyridoxine)-affects over 60 proteins in the body, including those involved in the nervous system, red and white blood cell production, the immune system and heart disease.

• Food Sources: meats, oily fish, poultry, whole grains, avocados, watermelon, bananas and peanuts.
• Deficiency can lead to heart disease due to increased homocysteine levels, skin problems, impaired memory and concentration and increased risk for kidney stones.

6. Vitamin B7 (Biotin)-is involved in the production of amino acids, proteins, hormones and fatty acids.

• Food Sources: egg yolks, chocolate, legumes, mushrooms, bananas, tomatoes, whole grains and nuts.
• Deficiency is rare.

7. Vitamin B9 (Folate)-is used to produce chemical messengers in the brain, proteins and DNA. It is also important for pregnant women to prevent certain birth defects.

• Food Sources: avocado, bananas, beets, oranges, asparagus, broccoli, green leafy vegetables and peas
• Deficiency can lead to elevated levels of homocysteine that may increase the risk of heart disease. Low levels may also cause depression, anemia, problems with concentration, memory and hearing.

8. Vitamin B12 (Cobalamin)-critical for the production of red blood cells, the manufacture of DNA and nervous system function.

• Food Sources: the only sources are animal products, including meats, milk and other dairy, eggs and fish. Some cereals and grain products are fortified.
• Deficiency increases the risk of bone fractures, balance problems, weakness, depression, memory and hearing loss. Vegans and some vegetarians may become deficient in vitamin B12 due to the lack of animal product consumption.

Since many of us do not have the most healthful diet by not eating our fruits, veggies and other foods high in B vitamins, supplementation with a vitamin B complex may be a good idea. The B complex vitamins in our shop are activated and of the highest quality. Activated B vitamins means they can be used immediately with having to be converted by your body, like many of the other B complexes available. All of the B vitamins have a wide variety of roles in the body that are crucial to being well. If you are deficient in any of these vitamins, your body may not be working at an optimal level, especially if you are stressed and feel tired all of the time. Our supplements are pharmaceutical grade and are of the highest quality with the highest absorption rate. Check out our activated B complex supplements below.   Source: University of Maryland, medical reports and articles on vitamins *The statements in this article have not been evaluated by the Food and Drug Administration.