B-1: Thiamine is essential for the metabolism by converting nutrients into energy. In addition, Thiamine is vital to the healthy growth and function of organs such as the brain and the heart. B-1 is most often found in foods like pork and sunflower seeds. ^{[1], [2]}

B-2: Riboflavin helps convert food into energy and also acts as an antioxidant. The body needs Riboflavin to break down fat and drugs. B-2 is most often found in organ meats, beef, and mushrooms. ^{[3], [4]}

B-3: Niacin plays a role in cellular signaling, metabolism, and DNA production and repair. Niacin often helps the body improve its skin, nerve, and digestive function. B-3 is most often found in foods like chicken, tuna, and lentils. ^{[5], [6]}

B-5: Pantothenic Acid converts food to energy and regulates hormone and cholesterol levels. Pantothenic Acid is essential for the health of the brain and nervous system. B-5 is most often found in liver, fish, yogurt, and avocado. ^{[7], [8]}

B-6: Pyridoxine is involved in amino acid metabolism, red blood cell production, and creation of neurotransmitters. By aiding in the production of red blood cells, Pyridoxine helps the body carry oxygen throughout the bloodstream faster. B-6 can be most often found in foods like chickpeas, salmon, and potatoes. ^{[9], [10]}

B-7: Biotin is essential for carbohydrate and fat metabolism. It also regulates gene expression. In addition, Biotin is also essential for maintaining the health of the body’s hair, nail, and nerve function. B-7 can be most commonly found in yeast, eggs, salmon and cheese. ^{[11], [12]}

B-9: Folate. Vital for cell growth, amino acid metabolism, the formation of red & white blood cells and proper cell division. Folic acid has also been studied and has potential health benefits for pregnant women in terms of preventing birth defects. B-9 can be most commonly found in leafy greens, liver, or beans. ^{[13], [14]}

B-12: Cobalamin. Vital for neurological function, DNA production, and red blood cell development. In addition, the body’s nerve and blood cells require Cobalamin. B-12 can be most often found in animal sources like meat, seafood, eggs, and dairy. ^{[15], [16]}

The benefits of each individual B vitamin are described above, with each different one having individual impacts on your health. Because the individual B vitamins have different benefits to them, it is difficult to encapsulate all of the benefits of B vitamins simply. However, it can be said with confidence that the full B-complex has a direct impact on your energy levels, brain function, and cell metabolism. ^[17]

Some health benefits which the full B-complex have been shown to have include being able to treat migraines, anxiety and depression, skin wounds, as well as many other health problems. The full B-complex is able to treat a variety of different illnesses because the health benefits of each individual B vitamin are very diverse. In this way, the full B-complex is essential to supplement into your diet because of how beneficial it can be on numerous different systems within your body.