There are eight B Vitamins to be exact, and they help maintain healthy skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division.
They are water-soluble vitamins which means that your body can't store them. They need to be replenished daily because whatever the body doesn't use, gets flushed out in your urine.
The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12 - and they all have other names that you're probably more familiar with.
Most people get these vitamins in the food they eat. If you have food restrictions, whether you don't eat meat, dairy products, eggs, or whole grains for whatever reason, you may need to take supplements. When a supplement has all 8 of these B vitamins, it's referred to as vitamin B complex. If you buy separate B vitamins, then they are referred to by their specific name (B1, B12, etc.)
Allow me to explain each one...
| Vitamin | Benefits | Food Sources | RDA for women 19+ |
|---|---|---|---|
| Vitamin B1 (Thiamine) | Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems | Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads | 1.4 mg/day |
| Vitamin B2 (Riboflavin) | Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes | Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish | 1.2 mg/day |
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