B-Complex
Essential Nutrients
By Dawn Thorpe Jarvis, M.S., R.D., L.D.N. Garden of Life ® Senior Director of Nutrition Science & Educational Content
B Vitamins—Bump Up Your Energy
Referred to as vitamin B-complex, these eight water-soluble
B vitamins are essential to the body: B1 (thiamin), B2
(riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine),
B7 (biotin), B9 (folate) and B12 (cobalamin). They have inter-
related functions, but together they play an important role
in keeping our bodies running smoothly. These important
co-nutrients help to convert fat, proteins and carbohydrates in
our food into fuel, allowing us to stay energized throughout the
day. They work together and are often described as the spark
plugs of our body, providing both mental and physical energy.
Generally, B vitamins are found in unprocessed whole grains,
but when foods such as rice or other cereals are processed,
most of the B vitamins are lost. Hence, it is required by
law in many countries (including the U.S.) to add back
B vitamins after processing. Good sources of natural
B vitamins include meats, poultry, legumes (beans and
pulses), seafood, potatoes, eggs, leafy greens, dairy,
bananas, chili peppers and nutritional yeast. B vitamins are
water soluble, are not stored in the body and are constantly
excreted. Therefore, they need to be consumed regularly. They
are also easily destroyed by heat during cooking, especially when
boiled, due to leaching into the cooking water.
Deficiency in one or more vitamins in this group can occur easily,
and individuals who may benefit from B-complex include strict
†
vegetarians; those dealing with stress (emotional
and physical); people losing weight or fasting;
athletes; those on restricted diets or diets high
in processed foods or mostly cooked foods; people exposed
to environmental toxins; and anyone with poor appetite
or low energy.
Vitamin B12, found only in animal foods, is often referred
to as the “energy” vitamin and plays a critical role in the production
of cellular energy. It is also needed for DNA synthesis and
for healthy nervous system function. Along with vitamin B6,
it is needed for healthy red blood cell production. Individually,
B vitamins have many other important benefits. For example,
biotin is often recommended for healthy hair and nails. Folate
is used by the body to break down and synthesize amino
and nucleic acids, which are needed to build new cells, particularly
red blood cells. † Folate is important during pregnancy to prevent
neural tube defects in the developing baby. Folate is also known
to support a healthy heart when taken in conjunction with
vitamins B6 and B12. † According to Dr. Perlmutter, board-certified
neurologist, B vitamins are your best protection against elevated
levels of homocysteine, an amino acid produced in the body that,
in excess, can increase your risk of mood disorders, poor mental
performance and Alzheimer’s disease.
So, be sure to energize with B-complex!
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.