The B complex supplements are one of the essential vitamins that our bodies need. They may help with some health problems. In our previous article "Why is the Vitamin B complex important?'' The focus was on the benefits and dosage. There were mentioned all of the eight main B vitamins and their influence on our organism. However, in this article we will take a look at each of them and what they are good for.

Cobalamin (vitamin B12)

This vitamin is useful for our blood and nerve cells, and also is helping the body to build healthy DNA structures. This is why it is good to take it during pregnancy as it supports fetal development. According to some sources, it may help if you suffer from anemia and can be used as a prevention of chronic disease, cancer, and anemia.

Folic Acid (B9)

Also known as folate (the natural form) is important for the DNA and genetic material. This is why doctors recommend the intake to start before pregnancy and to continue taking it after getting pregnant. It has a major role in women's health, especially in reducing the risk of certain birth issues. It is also needed for the growth and for the production of red blood cells.

Biotin (vitamin B7)

Lots of people take to support the healthy growth of nails and hair. B7 is essential for the right functioning of our nerve system.

Pyridoxine (B6)

This vitamin helps the body in the process of making new red blood cells - they are responsible for transporting oxygen throughout the body. That vitamin is of major importance to our immune system as it keeps it strong. It combines very well with vitamin D and magnesium during the cold seasons.

Pantothenic acid, also known as vitamin B5

It promotes nervous system and brain health. Also helps in the process of reducing the cholesterol that our bodies produce.

Niacin (B3)

This vitamin along with B5 are both responsible for the production of hormones in the adrenal glands like stress and sex hormones. Vitamin B3 maintains the health of our digestion and nervous systems and skin. Doctors recommend it for improving cholesterol levels.

Riboflavin (B2)

Vitamin B2 has many functions. That vitamin is maintaining our nervous system, skin, and eyes healthy. It also plays a role in the process of turning the food into energy and helps enzymes in the body function properly. Moreover, it makes and repairs DNA, and is helping with the proper function of the digestive and nervous systems.

Thiamin (also known as Thiamine or vitamin B1)

It helps support our organs and their proper functioning. Also is important for healthy growth.

All vitamins of the B group are vital for our health. People can take them in the form of supplements or via healthy meals. They are in a variety of food sources such as fresh vegetables, legumes, milk, fish, eggs, poultry and meat, fortified cereals, and whole grains. A lot of B-complex supplements contain almost 100% of the RDA of each of the eight B vitamins. Still, some may contain too high levels of certain B vitamins. Before taking a high-dose supplement, consult with a doctor or nutritionist.