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9 Wonderful Vitamin B Complex Benefits

By October 22nd, 2021No Comments
vitamin b complex benefits

Photo by Ussama Azam on Unsplash

9 Wonderful Vitamin B Complex Benefits

By Jacqueline Samaroo

The B vitamins (aka vitamin B complex) have been shown to greatly impact our physical health and general well-being. And, there are several vitamin B complex benefits that directly relate to the growth of strong healthy hair.

We’ll take a close look at each of the B vitamins and their benefits for hair growth in upcoming articles. So, stay tuned! What we’ll do in this article is kick things off with a look at the B vitamin complex as a whole. Here’s what we’ll cover.

What is in vitamin B complex?

Vitamin B complex benefits

Vitamin B complex benefits for hair

What does vitamin B deficiency look like?

Vitamin B complex foods

Vitamin B complex supplements 

What is in vitamin B complex?

As its name hints at, the vitamin B complex is actually a group of eight B vitamins. They have some things in common, such as all of them being water-soluble.

They are, however, different in their chemical makeup and go by different names. Here is a list of the eight B vitamins. You are sure to recognize their common names, as well.

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

Vitamin B complex benefits

The wide-ranging benefits of the vitamin B complex affect almost every area of health. These essential vitamins are often preventative, in that they help to ward off illness by keeping body systems functioning at optimal levels.

Here are 9 of the many vitamin B complex benefits:

  1. Promoting cell health, including the growth of healthy red blow cells.
  2. Supporting digestion and stimulating a healthy appetite.
  3. Maintaining healthy cardiovascular, nerve, and brain with some studies suggesting improved cognitive ability.
  4. Assisting with the production of cholesterol and hormones, as well as supporting the reactions they take part in.
  5. Supporting energy production and maintaining optimal energy levels, as well as the development of muscle tone and strength.
  6. Supporting healthy fetal development during pregnancy.
  7. Boosting declining testosterone levels in older men.
  8. Lowering levels of stress, anxiety, and depression while helping to improve mood.
  9. Reducing feelings of fatigue.

Vitamin B complex benefits for hair

The B vitamins play a role in the production of red blood cells. Red blood cells, in turn, have the vital function of getting nutrients and oxygen for metabolism to the hair follicles. It is in the hair follicles that the hair cells, the only living part of the hair, are found.

The B vitamins help to ensure that the cells of the scalp get the nutrients and oxygen they need, too. A healthy scalp is vital for overall hair health. Strands of hair are rooted in the scalp and glands in the scalp have the job of producing sebum. This is a natural, oily/waxy substance that nourishes and lubricates the hair.

What does vitamin B deficiency look like?

Vitamin B deficiencies include diseases such as beriberi (vitamin B1 deficiency) and pellagra (vitamin B3 deficiency). Also, a specific form of anemia is linked to a deficiency of vitamin B9 and vitamin B12.

Symptoms of these and other vitamin B deficiency diseases include:

  • Weight loss
  • Skin rashes, including seborrheic dermatitis – a more intense form of dandruff
  • Cracks around the mouth and scaly skin on the lips
  • Inflammation of the tongue
  • Fatigue and/or weakness
  • Irregular heartbeat
  • Irritability, depression, confusion
  • Sensitivity to sunlight
  • Emotional disturbances
  • Abdominal issues, such as nausea, cramping, constipation, and diarrhea
  • Numbness or a tingling sensation in the extremities, i.e. hands and feet

It is important to remember that any of these symptoms could be a sign of some other condition and not necessarily a vitamin B deficiency. For this reason, it is best to seek the advice of your doctor.

Vitamin B complex foods

One of the wonderful things about the vitamin B complex is that deficiencies are actually unlikely in the average person. That’s because there are plenty of food sources we can get sufficient amounts of the B vitamins from. Plus, it is not uncommon for a single food source to contain several of them.

Meat, eggs, and dairy are all excellent vitamin B complex foods. Vegetarians can get ample amounts from leafy greens, peas, beans, and whole grains. What’s more, there are plenty of enriched and fortified foods that have vitamin B complex added to them.

Here is a VERY incomplete list of foods you can get your B vitamins from:

  • Milk and other dairy products
  • Fortified breakfast cereals
  • Portobello mushrooms
  • Beef
  • Pork
  • Turkey
  • Organ meats, such as liver
  • Chickpeas
  • Potatoes
  • Eggs
  • Whole grains
  • Almonds
  • Black peas
  • Fish and seafood, including sardines, clams, mussels, trout, and tuna
  • Spinach

Vitamin B complex supplements

Because the B vitamins are available in so many different foods, supplementation is often not required. However, each person’s dietary needs and risk of deficiency are different from those of others.

If you feel you could be lacking in any of the B vitamins and are considering taking vitamin B complex supplements, discuss the decision with your doctor. You might be advised that what you need is a supplement of a single B vitamin and not one that contains the entire vitamin B complex.

Healthy hair is intricately tied to general health and wellbeing. It’s why we always emphasize nourishing your hair from the inside out.

Don’t get us wrong though – finding those “holy grail” curly haircare products is a BIG part of getting the healthy, beautiful hair you want. But, even the best curly hair products can’t work miracles if your hair and scalp are lacking in nutrients.

That’s what makes the vitamin B complex and other nutrients we get from a balanced diet so very important.

 Find out more about other vitamins for hair health:

vitamin C for hair

Want Vitamin C for Hair Growth? Get It with These 9 Delicious Recipes!

benefits of vitamin E for hair

Curly Haircare: Vitamin E for Hair Growth – 6 Wonderful Benefits

vitamin D for hair growth

Vitamin D for Hair Growth – 3 Incredible Benefits

vitamin A for hair

Vitamin A for Hair Growth: 5 Intriguing Facts

Do you focus on general health or just hair health for hair growth? Share your thoughts!

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