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The B vitamins are a group of water-soluble vitamins: B1, B2, B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid), B12. Supplements that contain all eight B vitamins are known as a vitamin B complex.

The B vitamins are important for making energy in a human body. This group of vitamins is responsible for making red blood cells, which carry oxygen in our body. The B vitamins maintain healthy skin and muscle tone, they support immune system, promote cell growth and make better nervous system function.

Many vitamin deficiency diseases can be caused by the shortage of vitamins B group. The list of symptoms is great; here are the most common for vitamin B shortage: weight loss, emotional disturbances, and high sensitivity to sunlight, aggression, high blood pressure, dermatitis, and diarrhea.

But overdose of these vitamins can also be dangerous for one’s health. Taking large doses of certain B vitamins may produce harmful effects.

B vitamins are found in meat such as turkey and tuna, in liver, kidney and meat products. Grains, potatoes, bananas, chili peppers, beans, contain B vitamins.

The B₁₂ vitamin is not available from plant products, and vegetarians should be greatly concerned about it.

The other food sources of vitamin B are: wheat and oats, fish and seafood, eggs, dairy products, like milk and yogurt, leafy green vegetables.