What are B vitamins?

B vitamins are eight water-soluble vitamins and play an important role in cellular metabolism. Historically, vitamins were once thought to have only one type, namely vitamin B (as people know vitamin C or vitamin D). Further studies have shown that the chemical composition in them differentiates these vitamins from one another and is seen in their example in some foods. Supplements containing these eight types are known as vitamin B complex. Each type of vitamin B supplement has its own name.

The function of the vitamin B complex is needed by our bodies for metabolic processes, uses energy from food, and produces red blood cells. In addition, vitamin B complex is also needed to maintain the central nervous system, promote healthy skin and nerves, and produce DNA and aid in body growth.

·         Vitamin B1 (Thiamin)

Vitamin B1 or thiamin acts as an antioxidant that helps improve blood circulation.
Smooth blood circulation will carry oxygen and nutrients to body cells, including skin cells. As a result, skin cells will continue to regenerate and make skin look younger and healthier. Not only that, good blood circulation in the head area also helps the hair growth process by supplying oxygen to the hair follicles. The body's daily intake of vitamin B1 can be obtained through food or supplements. Vitamin B1 is naturally found in whole grains, beef, tuna, salmon and nuts. In addition, vitamin B1 can also be found in fortified cereals or fortified with this vitamin.

·         Vitamin B2 (Riboflavin)

Riboflavin is a type of vitamin that helps maintain healthy skin and prevents inflammation of acne-prone skin. Vitamin B2 deficiency is associated with inflamed acne. Riboflavin also has a role in mucus secretion in the skin tissue which keeps the skin soft. This vitamin can also prevent skin conditions such as eczema and dermatitis. In addition, vitamin B2 also functions to increase body immunity, treat acne, muscle pain, and carpal tunnel syndrome.

Vitamin B2 can be found in milk, bread, meat, eggs, nuts, and green vegetables. In addition, vitamin B2 can also be found in supplement form. Vitamin B2 supplements are often found in multivitamins that are available in tablet, syrup, or capsule form.

·         Vitamin B3 (Niacin)

Niacin helps repair the top layer of skin, the epidermis layer, in holding moisture. Meanwhile, nicotinamide when applied topically makes the skin smoother and softer, followed by a reduction in wrinkles and dryness of the skin. In addition, vitamin B3 also inhibits the transfer of pigments to skin cells so that the formation of black spots can be minimized. Not only useful for skin beauty, niacin also helps stimulate blood circulation to the head, which helps hair growth.

Vitamin B3 also called niacin is an important water-soluble vitamin that can be found in many common foods, including some types of meat, mushrooms, tuna, seeds and others.

·         Vitamin B5 (Pantothenic acid)

Vitamin B5 or pantothenic acid has been shown to reduce oil formation and reduce acne formation. This type of vitamin is well known in the skin care and beauty industry for its ability to help retain moisture in the skin. Vitamin B5 helps hydrate the skin so that it makes the skin feel more supple, healthy, and reduces the signs of aging.

Vitamin B5 functions to help the body break down carbohydrates, proteins and fats. Vitamin B5 can be obtained by consuming foods and drinks that are rich in this vitamin, such as broccoli, cabbage, sweet potatoes, potatoes, mushrooms, eggs, dairy products, whole grains, organ meats, and meat.

·         Vitamin B6 (Pyridoxine)

Pyridoxine has a role in hormone regulation in the body. In women, low levels of estrogen can cause a hormonal imbalance that leads to hair loss.

This low level of estrogen can be triggered by a lack of vitamin B6 in the body. In addition, vitamin B6 has been shown to help reduce the formation of Dihydotestosterone, a hormone that causes baldness in men and women.

Vitamin B6 also plays a role in the production of the hormones serotonin, melatonin and norepinephrine. Vitamin B6 is also known as pyridoxine. Natural vitamin B6 can be obtained from vegetables, meat, fish, eggs, cereals, bananas, and nuts.

·         Vitamin B7 (Biotin)

Biotin is a vitamin that the body needs to make skin, hair, and nails healthier. Based on research in Switzerland in 1993, 
biotin can also be used as an additional supplement for people who have brittle nails. The study showed that patients who took biotin supplements experienced an increase in nail thickness

Liver and eggs are good food sources of biotin. Not only that, salmon, red meat, and avocado are also foods that contain lots of biotin or vitamin B7.

·         Vitamin B9 (Folic Acid)

Vitamin B9 or folic acid helps maintain the beauty of hair by preventing gray hair, making hair thicker, making hair shinier, preventing hair loss, and reducing hair loss.

Folate is vitamin B9 that is naturally present in food. Folic acid is a synthetic form of vitamin B9 that can be obtained from supplements. Although the best consumption of this vitamin is from food, some groups of individuals may need to take folic acid supplements, including pregnant women.

·         Vitamin B12 (Cobalamin)

Vitamin B12 or mecobalamin is a vitamin that makes up the hair structure. According to Lisa Dayer, author of the book The Beauty of Diet, vitamin B12 can help healthy hair growth by forming angry blood cells. These red blood cells carry oxygen to the scalp which causes optimal hair growth. Apart from that, biotin also helps the production of keratin protein in the scalp. According to Ted Daly, a professor of dermatology at Nassau University, patients who experience hair loss, mostly women, are deficient in vitamin B12 (vitamin B12 deficiency). Therefore, maintaining the intake of B12 in the body can help improve hair health.

Vitamin B12 can also be obtained from plant-based food products, such as seaweed, mushrooms, and tempeh. Make sure your vitamin B12 needs are met properly. Lack of vitamin B12 can cause you to experience fatigue, tingling, nervous system disorders, blurred vision, anemia, depression, and even dementia.

What if we are deficient in one of these B vitamins?

Ø  Vitamin B1, B2, B3, and B5 deficiency can cause hair to become dull.

Ø  Lack of vitamin B9 or folic acid causes slow hair growth.

Ø  Vitamin B12 deficiency can cause hair loss, eyebrows, eyelashes and gray hair.

When taken together, vitamin B complex will add beauty by supporting healthy hair, skin and nails, so that hair, skin, and nails will look more beautiful and attractive than before.