To better understand what B complex vitamins are and how they function in our body, we must first discuss what exactly are B-complex vitamins. Vitamin B-complex is a group of 8 vitamins that when added up together are essential to the correct functioning of our body. They are vitamins B1, B2, B3, B5, B6, B7, B9 & B12. While each B-vitamin has a unique role in helping our organism, they are all equal in importance and vital for our body to function correctly. B-complex vitamins are principally in charge of one of the most important jobs, converting food into energy.

To obtain the necessary quantity of the various B-vitamins, you must consume a variety of nutritious foods daily. Luckily, many vitamin B rich foods are also high in protein… these are fishes, beef, eggs and some dairy products. Also, B vitamins can be found in green leaf vegetables, beans and even some cereals and breads. However, dietary supplements like Organic Spirulina can help substitute a lack of B-vitamins in your diet. Organic supplements may be essential for vegetarians, vegans and those with limited diets because so many B vitamins are mainly found in dairy and meat. Taking organic supplements are important because commercial vitamins are made with man made synthetics that simply are not as good.

In general, as stated the principle function of vitamin B is creating energy out of food. For example, vitamin B1 is responsible for transforming carbohydrates into glucose. From there, vitamins B2, B3, B5 and B7 transform the glucose into energy. Vitamin B7 is also known for being in beauty products because it’s role in improving hair, skin and nails. Here is a breakdown of each B vitamin and its main role(s):

Vitamin B1: Essential in the formation of cells. It is also responsible for strengthening the immune system. You can find vitamin B1 in peanuts, spinach and beans.

Vitamin B2: Also known as Riboflavin, B2 is a strong antioxidant to protect the body against free radicles. It also helps your body use the mineral iron efficiently and produce red blood cells. It is also great for the prevention of migraines. B2 can be found in eggs, milk, yogurt, spinach and almonds.

Vitamin B3: Also know as Niacin. This vitamin’s principle function is to increase the levels of good cholesterol and reduce the levels of bad cholesterol. It should also be noted that individuals who consume large quantities of alcohol often are deficient in vitamin B3. You can find vitamin B3 in red meats, milk, beans, spinach and green vegetables.

Vitamin B5: Also known as Pantothenic Acid, it is a very useful vitamin that helps our kidney glands function correctly. Also, it regulates the number of hormones our body produces. You can get vitamin B5 in eggs, avocado and meat.

Vitamin B6: B6 regulates functions associated with cardiovascular health. It also influences our mood and sleep. Some foods containing vitamin B6 are tuna, chicken, salmon, cheese, carrots and rice.

Vitamin B7: B7 is also known as Biotin. It is very influential in beauty as it helps produce healthy skin, hair and nails. Being able to control sugar levels, it is also useful for reducing the risk of diabetes. You can find B7 in chicken, pork, fish, nuts and cauliflower.

Vitamin B9: Also called Folic Acid, it is crucial for women in the period of gestation because it contributes to the development of the fetus. You can find it in milk, asparagus and beans.

Vitamin B12: Vitamin B12 is can be thought of as the captain of the B-complex vitamins. I say this because of its role as a complement and helper to other vitamins. For example, when combined with B9, it helps form red blood cells. It also helps iron complete its proper functions. You can find B12 in fish, eggs, meat and pork.