Vitamin B has long been known to support energy enhancement, improve brain function and maintain healthy skin. However, few people know that vitamin B is not just a single substance, but a group of 8 types of water-soluble vitamins, each of which plays a separate role and is important for human health.
According to the Indian Express, Dr. Jagadish Hiremath - Medical Director at Aasra Super Speciality Hospital (India), from B1 (thiamine) to B12 (cobalamin) - said that each vitamin will B support essential functions such as red blood cell formation, energy metabolism and nerve regulation.
For example, vitamin B1 helps maintain nerve and metabolic function, and deficiency can cause fatigue or nerve damage.
B2 is essential for skin and eye health, while B3 (niacin) supports cell recovery and prevents pellagra.
B5 plays a role in hormone production; B6 regulates mood and blood anemia; B7 is good for skin and hair; B9 (folate) is especially important during pregnancy; while B12 plays a key role in nerve function and red blood cell formation.
Although closely related, each type of vitamin B has different signs of deficiency.
So should you choose to supplement each type separately or use group B synthetic functional foods? According to Dr. Hiremath, B-complex supplements are suitable for people who are tired, stressed or have poor appetite. Conversely, if there are specific health conditions (such as anemia due to B12 deficiency, or pregnancy requires folate supplementation), targeting each type of vitamin B will bring higher efficiency.
Vitamin B is abundant in natural foods such as whole grains, green leafy vegetables, eggs, meat, fish and dairy products.
However, because vitamin B is dissolved in water and sensitive to heat, the processing method also affects the absorption efficiency. Stewing or lightly stir-frying is the optimal method of preserving nutrients.
In addition, alcohol, processed foods and some medications can also reduce vitamin B absorption, causing the body to need additional supplements.
A varied, minimalist diet and one that is suitable for your physical condition will be the key to ensuring your body receives enough vitamin B every day, and is a quiet but indispensable source of nutrition in modern life.
