Vitamin B1 is an essential vitamin that aids in conversion of carbohydrates into energy. It also helps regulate normal functioning of heart, muscles and nervous system. Rich food sources are whole and enriched grains, potato, dairy products, sunflower seeds, pork and dried beans.

Riboflavin plays a vital role in forming the red blood cells. Good sources of Riboflavin are liver, milk, dairy products, yeast extracts, meat, eggs, spinach, enriched noodles and mushrooms.

Niacin is another B group vitamin that is essential for normal functioning of the digestive system, skin and nerves. It is richly found in dairy products, bread, yeast, fish, legumes, enriched bread, lean meats, nuts, poultry, fish and eggs.

Vitamin B6 is essential for the synthesis of antibodies and functioning of immune system. Good sources of Vitamin B-6 are sunflower seeds, bananas, whole grains, legumes, beans, nuts, meats, fish, eggs and fortified breads and cereals.

Folic acid is required for healthy growth and development as this vitamin acts a co-enzyme for producing energy. Rich food sources of folic acid are beans, legumes, kidneys, whole grains, peas, citrus fruits, fruit juices wheat bran, dark green leafy vegetables, poultry, pork and shellfish liver. These enriched sources enable the vitamin to function as a co-enzyme in the breakdown of fats and proteins to produce energy.

Vitamin B12 aids in regulating metabolism and promotes a healthy nervous system. B12 is mainly found in all animal food sources like poultry, certain algae, shellfish, yeast extract, eggs, meat and milk and milk products.

In case of any deficiency of B complex, take a supplement of vitamin B complex with food and fill the nutritional gap in the body. Whole food vitamin B complex is the best supplement made from naturally rich food sources without any use of synthetics or preservatives.

Vitamin B Complex Benefits:

Vitamin B complex benefits cover a wide range when it comes to the health of an individual. Vitamin B complex consists of 8 soluble water vitamins and these work together to encourage cell growth and division, enhance the immune system and nervous system, boost metabolism among other benefits.

Vitamin B complex benefits for women are many and these include more stable moods, increased energy, healthier skin, hair and eyes. The folic acid or B9 in vitamin B complex helps the body to form hemoglobin. Folic acid is important in pregnancy as it helps prevent neural tube defects in newborns.

Women who are pregnant and or planning pregnancy should consume 600 micrograms a day. Vitamin B and weight loss are connected but this is only when all forms of vitamin B are taken together.

Vitamin B Complex Supplements:

Vitamin B is a water soluble vitamin which is essential for the body to perform its natural functions. It is actually a group of 8 different vitamins that are chemically distinct from each other. Vitamin B complex is the term used for all vitamin B supplements and there are many health benefits of this supplement. Vitamin B can be taken as