Vitamin B complex - Information

The B complex – the engine of energy metabolism

Vitamin B2 is needed for several enzymes in the body to function. It contributes to normal energy turnover, reduced fatigue and exhaustion and to the normal functioning of the nervous system. Vitamin B2 can also protect our cells against oxidative stress and is needed for the skin and mucous membranes to function normally. Vitamin B2 is found in most foods, both animal and vegetable, but despite this, many people have a low intake of the vitamin. Symptoms of deficiency may include chapped lips, red colored lips and oral mucosa, inflammation of the nasal passages, and hypersensitivity to light. Good sources in the diet are dairy products, meat, eggs, peas and beans. The vitamin is sensitive to heat and light, which means that food exposed to these factors risks losing the content of vitamin B2.

Pantothenic acid – vitamin B5 – increases your performance

Vitamin B5 is found in all the body's cells and is needed for normal energy metabolism and the synthesis of cholesterol and steroid hormones. The vitamin has been linked to reduced fatigue and may promote normal mental performance. Vitamin B5 is needed for the muscles and nervous system to function normally and for the body's metabolism and growth. Lack of vitamin B5 is rare but risks affecting people with cardiovascular diseases, stomach ulcers and rheumatic problems. Symptoms of deficiency can be nausea, muscle cramps and irritability. Some have also experienced impaired muscle coordination and a tingling or burning sensation in the feet. Many foods contain vitamin B5, but those with the highest levels are animals, peas, beans and whole grain products.

Pyridoxine – vitamin B6 – is needed for increased energy

Vitamin B6 is important for the normal functioning of the nervous system. The vitamin is needed for protein and carbohydrate metabolism, which means that a supplement can contribute to increased energy. Vitamin B6 participates in hormone regulation and the formation of red blood cells. It contributes to the normal functioning of the immune system. Apart from alcoholism, vitamin B6 deficiency is rare but risks causing convulsions, anemia, vomiting, muscle weakness and skin changes. Vitamin B6 is found in many foods and particularly good sources are fish, meat, poultry, eggs, milk and whole grain products. Keep in mind that light and heat can cause loss of vitamin B6 in the diet.

Biotin – vitamin B7 – contributes to healthy mucous membranes

Biotin is also called vitamin H and is necessary for the body's metabolism of fat, carbohydrates and amino acids. Biotin is needed for healthy mucous membranes and also for good quality skin and hair. Biotin facilitates the body's energy metabolism and contributes to the nervous system functioning as it should. In case of deficiency, symptoms such as fatigue, loss of appetite, depression, dry eyes, hair loss and skin changes can occur. Although the body usually absorbs less than half of the biotin content of the diet, it usually covers the need for biotin in the vast majority of people. Biotin is found in many foods, but eggs and liver are especially rich in the vitamin. Bread, oats, wheat and dairy products are also good sources.