This is what Harvard Medical School has to say about vitamin B benefits:

THIAMIN (vitamin B1)

“Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain”

Recommended amount 1.2 mg for men and 1.1 mg for women


RIBOFLAVIN
(vitamin B2)

“Helps convert food into energy. Needed for healthy skin, hair, blood, and brain”

Recommended amount 1.3 mg for men and 1.1 mg for women


NIACIN
(vitamin B3, nicotinic acid)

“Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system”

Recommended amount 16 mg for men and 14 mg for women


PANTOTHENIC
ACID
(vitamin B5)

“Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin”

Recommended amount 5 mg for men and 5 mg for women

Vitamin B -Group is a complex group of organic compounds which have a significant role to play in healthy cell metabolism. Each vitamin in vitamin B -group is an individual chemical construct and they are not related to each other. They are categorized together because their functions in human body is fairly similar. As you see here, vitamin B’s have lot to do with aiding you and your body to convert your nutrition to energy. Better nutrition to energy conversion is kind of a key for a better health and life in overall. Lets continue with the list…

VITAMIN B6 (pyridoxal, pyridoxine, pyridoxamine)

“Aids in lowering homocysteine levels and may reduce the risk of heart disease. Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells. Influences cognitive abilities and immune function”

Recommended amount 1.3 mg for men between 31-50, 1.7 mg for men 51+ and 1.3 mg for women between 31-50, 1.5 mg for women 51+

 

VITAMIN B12 (cobalamin)

“Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth. Helps make red blood cells”

Recommended amount 2.4 mcg for men and 2.4 mcg for women

What a heck is a homocysteine? You might not never before heard of it, but it might be a thing of importance. New studies have shown that elevated level of homocysteine is linked to cardiovascular diseases and early pregnancy miscarriage. Study from Netherlands has shown that B-complex vitamins may reduce homocysteine levels.

BIOTIN (Vitamin B7)

“Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair”

Recommended amount 30 mcg for men and 30 mcg for women

 

FOLIC ACID (Vitamin B9 folate, folacin)

“Vital for new cell creation. Helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol”

Recommended amount 400 mcg for men and 400 mcg for women

All in all there is just so much good publication about vitamin B’s and health benefits of them, including these Harvard Med School snippets here. I would under no circumstances miss taking my every night B-complex. I take my B-complex with zinc, magnesium, selenium and probiotics. I choose to take my vitamin B at night, because I believe that in synergy with zinc, magnesium and selenium will it boost my sex hormone levels. I really have felt this to be the case. There is even a patented formula for vitamin b6, zinc and magnesium combined, it’s called ZMA, but I prefer to take these all three as a bulk.

I’m not too worried about overdosing vitamin B’s. They are water soluble so most of excess B’s will leave your body with urine. I take 1 capsule of LifeExtension brands Complete B-Complex a day. I’m very pleased with this product and I can recommend it with a great pleasure.

5 top vitamin B benefits

1. Energy level booster!

2. Cardiovascular health and longevity

3. Increased mental alertness

4. Sex hormone boost (along with other supplements)

5. Cell level function enhancer

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  1. Fish Oil
  2. Vitamin-D
  3. Magnesium
  4. Zinc
  5. Selenium
  6. Vitamin-B’s
  7. Vitamin-K
  8. CoQ10
  9. Kelp (iodine)
  10. Copper

iHerb supplement benefits:

What supplements should I take3Fish Oil

  1. Supports my brain health
  2. Keeps my heart in great condition
  3. Energizes my mornings
  4. Seems to regulate my blood pressure
  5. It’s good for preventing dry eyes

Fish oil benefits


What supplements should I take4Vitamin D

  1. Prevents skin cancer
  2. Supports my heart’s autonomic functions
  3. May prevent a wide range of diseases
  4. Anti-depression effect
  5. I don’t get sunburns easily

Vitamin D benefits


What supplements should I take10Magnesium

  1. Better sleep quality
  2. Supposed bone health benefits (fracture count 0 after supplement)
  3. Much better firing musculature
  4. Lowered blood pressure
  5. Recovery aid from exercises

Magnesium benefits


What supplements should I take9Zinc

  1. Testosterone boost!
  2. Antioxidant benefits
  3. No flues
  4. Promotes my clean muscle mass
  5. Supposed cardiovascular health benefits

Zinc benefits


What supplements should I take2Selenium

  1. Prevents cancer
  2. Supports my immune system
  3. Keeps my thyroids healthy
  4. Protects my brain
  5. Gives great hair and nails

Selenium benefits


What supplements should I take8Vitamin B’s

  1. Energy level booster!
  2. Cardiovascular health and longevity
  3. Increased mental alertness
  4. Sex hormone boost (along with other supplements)
  5. Cell level function enhancer

Vitamin B’s benefits


What supplements should I take6Vitamin K

  1. Cardiovascular health
  2. Bone density improvement
  3. Cancer prevention
  4. Keeps insulin in check
  5. Longevity!

Vitamin K benefits


What supplements should I take7CoQ10

  1. Supports my longevity goals
  2. Keeps my heart in great condition
  3. Less eye fatigue
  4. Gives me steady energy
  5. My skin is fabulous!

Q10 benefits


What supplements should I take5Kelp (iodine)

  1. Thermogenesis booster (burns calories!)
  2. Supports my metabolism functions
  3. Cardiovascular health promotion
  4. Water and electrolyte balance
  5. The key to proper thyroid function!

Kelp benefits


What supplements should I takeCopper

  1. Increase my red blood cells
  2. Supposed bone health benefits (Fracture count 0 after supplement)
  3. Supports my nervous system
  4. Better mitochondria function
  5. More efficient energy conversion from oxygen and food.

Copper benefits



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