Vitamin B refers to a group of eight water-soluble vitamins that play essential roles in cell metabolism and overall health. Here are the primary types of vitamin B and their key benefits:

1. Vitamin B1 (Thiamine): Essential for energy production and carbohydrate metabolism. It also supports healthy nerve function.
2. Vitamin B2 (Riboflavin): Helps in energy production and supports skin health. It also plays a role in the metabolism of fats, drugs, and steroids.
3. Vitamin B3 (Niacin): Vital for DNA repair, energy production, and the functioning of the digestive system, skin, and nerves.
4. Vitamin B5 (Pantothenic Acid): Important for the synthesis of coenzyme A (CoA) and the metabolism of proteins, fats, and carbohydrates.
5. Vitamin B6 (Pyridoxine): Supports neurotransmitter synthesis, red blood cell production, and mood regulation.
6. Vitamin B7 (Biotin): Essential for the metabolism of fats, carbohydrates, and proteins. It also supports healthy skin, hair, and nails.
7. Vitamin B9 (Folate/Folic Acid): Crucial for DNA synthesis and repair, red blood cell formation, and preventing neural tube defects during pregnancy.
8. Vitamin B12 (Cobalamin): Necessary for the production of red blood cells and DNA, as well as maintaining nerve health¹²³.

B vitamins can be obtained from a variety of foods such as fish, poultry, meat, eggs, dairy products, leafy green vegetables, beans, and peas. Many cereals and breads are also fortified with B vitamins.

Deficiencies in these vitamins can lead to various health issues including anemia, skin disorders, and neurological problems¹³.

Footnotes

1. Better Health Channel, "Vitamin B," Better Health Victoria, 2022 ↩ ↩²

2. MedlinePlus, "B Vitamins", MedlinePlus, 2021 ↩

3. Harvard T.H. Chan School of Public Health, "B Vitamins", Harvard T.H. Chan School of Public Health, 2024 ↩ ↩²