[01] Hira Shabbir, University Medical and Dental College, University of Faisalabad, Faisalabad, Pakistan. [02] Hira Shabbir, Aziz Fatimah Medical and Dental College, Faisalabad, Pakistan. [03] Mariha Aslam, Allied Hospital, Faisalabad Medical University, Faisalabad, Pakistan. [04] Muhammad Farhan Sarwar, Mayo Hospital, King Edward Medical University, Lahore, Pakistans. [05] Muhammad Haroon Sarwar, Mayo Hospital, King Edward Medical University, Lahore, Pakistans. [06] Muhammad Sarwar, National Institute for Biotechnology & Genetic Engineering (NIBGE), Faisalabad, Pakistan.

Vitamins are vital building blocks of the body and help to keep human in good health. This article explains about what vitamins are, what they do and which foods provide each type of vitamin. The vitamin B-complex refers to all of the known essential water-soluble vitamins except for vitamin C. These include eight B vitamins namely thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (Vitamin B7), folic acid (Vitamin B9) and the cobalamins (vitamin B12). Vitamin B complex, play an important role in keeping our bodies running like well-oiled machines and these essential nutrients help to convert food into fuel and thus allowing us to stay energized throughout the day. Each member of the B-complex has a unique structure and performs unique functions in the human body. Vitamins B1, B2, B3 and B7 participate in different aspects of energy production, vitamin B6 is essential for amino acid metabolism, and vitamin B12 and B9 facilitate steps required for cell division. Each of these vitamins has many additional functions; however, no function requires all B-complex vitamins simultaneously. For making of new cells in our body, regulating nervous and digestive systems, and promoting red blood cells to reduce the risk of birth defects, B-complex vitamins enriched foods should be included in our daily diet. Generally, human requirements for members of the B-complex vary considerably from 3 mcg per day for vitamin B12 to 18 mg per day for vitamin B3 in adult males. Therefore, taking equal amounts of each one as provided in many B-complex supplements makes little sense. Furthermore, there is little evidence in supporting the use of mega doses of B-complex vitamins to combat everyday stress, boost energy or control food cravings, unless a person has a deficiency of one or more of these. Again, contrary to popular belief, there is no evidence indicating that people should take all B vitamins to avoid an imbalance when one or more individual B vitamin is taken for a specific health condition. Most multivitamin products contain the B-complex along with the rest of the essential vitamins. Since they are more complete than B-complex vitamins alone, multiple vitamin-mineral supplements are recommended to improve overall micronutrient intake and prevent deficiencies. With so many supplements being advertised, it is hard to figure out which ones work and which ones are right. As a result, seek consultation of medical professional to work out what vitamin is right for someone’s health.

Vitamin, Vitamins B Complex, Supplements, Multivitamins, Diet

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