Vitamin B complex, or simply the B vitamins, refers to a group of 8 vitamins that are water-soluble in nature. Each vitamin in this group plays a vital role in the overall functioning of the human body. If you wish to know about the benefits of vitamin B, you should look into the role of each of these vitamins.

Scroll through to know the vitamin B uses in the body and several other details!

Illustrated below are the various benefits of vitamin B stated as per its different types:

Vitamin B1 (Thiamine)

• Beneficial for Diabetes - Vitamin B1 improves one’s insulin levels and regulates high blood sugar. Thiamine also helps lower heart complications and high blood pressure in diabetic individuals.
• Lowers the Risk of Heart Disease - Thiamine proves aids in the formation of acetylcholine, which helps the body pass messages between muscles and nerves. In fact, it will not be possible for the heart to function well without this communication. The lack of thiamine is also linked with disruptions in cardiac functioning.

Vitamin B2 (Riboflavin)

• Lowering Cataract Risk - Riboflavin is crucial for eye health. Moreover, it plays a vital role in the production of niacin. High niacin levels are linked with reducing the risk of cataracts.
• Fewer Occurrences of Migraines - Individuals suffering from migraines may benefit from the consumption of vitamin B2. A study conducted by the Department of Neurology of Berlin’s Humboldt University suggests that individuals with a high intake of this vitamin have considerably lower occurrences of migraines.

Vitamin B3 (Niacin)

• Boosts Brain Functioning - The human brain requires niacin to maintain proper functioning. Therefore, brain fog and mental health issues are linked with a deficiency of this vitamin.
• Reduces LDL Cholesterol and Raises HDL Cholesterol - Niacin is known to reduce LDL cholesterol or bad cholesterol levels by about 5% to 20%. At the same time, it increases HDL cholesterol or good cholesterol levels by about 15% to 35%.

Vitamin B5 (Pantothenic Acid)

• Maintaining a Healthy Digestive System - Pantothenic acid helps in the maintenance of a healthy digestive system. It helps the body regarding the usage of other vitamins, especially riboflavin.
• Synthesising Coenzyme A - Vitamin B5 plays a role in the synthesis of coenzyme A, which is vital for the conversion of food to cholesterol and fatty acids. This coenzyme is also responsible for synthesising fatty acids. The liver also requires this coenzyme in order to metabolise certain toxins and drugs safely.

Vitamin B6 (Pyridoxine)

• Brain Function - Vitamin B6 helps to create neurotransmitters and in regulating the use of energy in one’s brain. As per the Office of Dietary Supplements, it has been suggested from some studies that older adults with high levels of this vitamin in their blood can have a better memory.
• Maintaining a Normal Amount of Homocysteine - Homocysteine is one of the 21 amino acids present in the human body. A high level of this amino acid in the bloodstream results in heart issues. Vitamin B6 helps with the maintenance of a normal amount of homocysteine in the bloodstream.

Vitamin B7 (Biotin)

• Controls Neuropathy - Biotin might be helpful in reducing damage to the nerves in diabetic individuals or those undergoing dialysis.
• Treats Biotin Responsive Basal Ganglia Disease - This inherited rare disorder impacts a portion of the nervous system which controls movement. This can result in rigidity, weakness and involuntary tensing of the muscles, and other issues. It has been seen that this health condition responds to treatment with vitamin B7 and thiamine.

Vitamin B9 (Folate)

• Lowered Risk of Congenital Deformities - Consumption of adequate amounts of folate is essential during pregnancy. It protects one from miscarriage and neural tube defects in the foetus.
• Producing RBCs and Proper Working of Iron - Folate works in combination with vitamin B12 for the production of red blood cells. In addition, it facilitates the proper working of iron in the human body.

Vitamin B12

• Helps in RBC Formation - Vitamin B12 helps the body in the production of RBCs. Low levels of this vitamin lower RBC formation and hinders their proper development.
• Might Prevent Significant Congenital Disabilities - Sufficient amounts of vitamin B12 are vital for a healthy pregnancy. Moreover, the nervous system and brain of a foetus need adequate levels of this vitamin from the mother for its development.

Considering you already know what vitamin B deficiency is, this section would clear all your queries regarding how to know if you have a vitamin b deficiency.

Depending on the particular B vitamin one is deficient in, there are several warning signs. The below-mentioned list is a compilation of the symptoms arising due to the deficiencies of all the B vitamins.

• Confusion
• Poor memory
• Balance problems
• Skin problems
• Headache
• Stomach pains
• Fatigue
• Gingivitis
• Impaired immune function
• Seizures
• Sore throat 
• Lip sores
• Mouth sores
• Anaemia
• Sleep disorders
• Inflammation of the tongue
• Diarrhoea

With the benefits of taking vitamin B and the symptoms of their deficiency covered, if you are looking for some of the best sources of vitamin B, then this is the section for you.

Fruits:

• Banana
• Avocado
• Watermelon
• Oranges

Vegetables:

• Spinach
• Broccoli
• Sweet potatoes
• Asparagus
• Lettuce
• Fenugreek
• Cabbage

Animal or Non-vegetarian Food Sources:

• Pork
• Beef 
• Hard-boiled eggs
• Trout
• Turkey
• Chicken
• Salmon
• Shellfish like clams and oysters
• Tuna
• Mackerel

Dairy Products:

• Cheese
• Milk

Whole Grains:

• Barley
• Millet
• Brown rice

Now that you know about how to increase vitamin B and the importance of doing so, you should also keep in mind that the intake should be within certain limits. This is because though there are several benefits of vitamin B, overconsumption can lead to serious health issues.

 Given below are some side effects of vitamin B overconsumption: 

• Gastrointestinal Issues
• Skin Rashes
• Insomnia
• Numbness or Tingling Sensation
• Mood Swings
• Hypotension
• Hypertension

With this article coming to an end, you have surely gained insights into the benefits of vitamin B and several other aspects. So, if you are looking forward to increasing your intake of this vitamin, go ahead but keep in mind the side effects of excess vitamin B.