Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome. Not getting enough niacin in your diet causes a disorder known as pellagra.

As the Cleveland Clinic describes it, pellagra is a systemic disease, affecting the body as a whole because cells are deprived of the energy they need to perform bodily functions. This will eventually affect the brain and nervous system. Symptoms of pellagra include both physical and mental difficulties, diarrhea, inflamed mucus membranes, and dementia.

Pellagra can also result when the body is not able to absorb enough niacin because of alcoholism. Health benefits of niacin include its use as a treatment to help control high cholesterol. Deficiency in B12 is also damaging to the nervous system and has been linked to dementia, as well as depression and confusion.

Research in the journal Cureus in indicated that low B12 may impair cognition and memory and bring about a sensation of tingling and numbness because of poor myelination the insulating layer, or sheath that forms around nerves. The investigation included adults who had mild cognitive impairment.

About 8 in 10 had marked improvement after receiving vitamin B supplements. This type of B vitamin is needed for the production of sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys.

It's also needed for growth. You can find vitamin B5 in vegetables such as broccoli, kale , and avocado, as well as whole-grain cereals , potatoes, dairy, and organ meats. For babies, folic acid can also help prevent major birth defects of the brain anencephaly and spine spina bifida , says the Centers for Disease Control and Prevention.

While the National Institutes of Health recommend that teens and adults get micrograms mcg daily, breastfeeding mothers should get mcg a day, and pregnant teens and women should get mcg a day. Naturally occurring folate can be found in dark-green leafy vegetables, asparagus, Brussels sprouts, oranges, nuts, beans, and peas.

You can also find it in many fortified foods such as cereals and breads. Teens and women who are pregnant or planning to get pregnant may find it difficult to get enough folate, but this B vitamin is vital to a baby's development.

Talk with your healthcare providers about any dietary supplements you may need to take while pregnant. People with a B12 deficiency may have pale or slightly yellow skin and whites of the eyes a condition known as jaundice , according to the University of Rochester Medical Center.

Niacinamide is a topical version of vitamin B3. The Cleveland Clinic says that it helps build keratin, a protein that maintains skin health.

A paper published in in the Annals of Palliative Medicine looked at 16 previous studies published between and involving vitamin B and mouth sores, representing more than 1, patients.

Investigators analyzed the data to see whether vitamin B complex treatment has a positive effect on healing mouth ulcers.

They found that vitamin B therapy accelerated health of mouth ulcers and helped prevent them from coming back. In examining six studies that compared the ulcer healing time and treatment time, scientists found that both ulcer healing time and ulcer treatment time were reduced by an average of just over two days in those taking B complex supplements compared with control groups.

When it comes to vitamin B, you can get most of your daily amounts through food. Food Sources: Whole grains and fortified bread, cereal, pasta, and rice; meat especially pork and fish, legumes such as black beans and soybeans, seeds, and nuts.

Food Sources: Eggs, organ meats such as kidneys and liver , lean meats, and low-fat milk; some vegetables such as mushrooms and spinach ; fortified cereals, bread, and grain products.

Food Sources: Poultry, beef, pork, and fish; some types of nuts, legumes, and grains; enriched and fortified breads and cereals.

Food Sources: Beef, poultry, seafood, and organ meats; eggs and milk; vegetables such as mushrooms especially shiitakes , avocados , potatoes, and broccoli; whole wheat, brown rice, and oats; peanuts, sunflower seeds, and chickpeas.

Food Sources: Poultry, fish, and organ meats; potatoes and other starchy vegetables ; fruit other than citrus. Food Sources: Meat, fish, eggs, and organ meats such as liver ; seeds and nuts; certain vegetables such as sweet potatoes, spinach, and broccoli.

Food Sources: Beef liver, vegetables especially asparagus, Brussels sprouts, and dark green leafy vegetables such as spinach and mustard greens ; fruits and fruit juices especially oranges and orange juice ; nuts, beans, and peas such as peanuts, black-eyed peas, and kidney beans. Food Sources: Fish, meat, poultry, eggs, milk, and other dairy products; clams and beef liver; some breakfast cereals, nutritional yeasts, and other food products that are fortified with vitamin B Additional reporting by Don Rauf.

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Medically Reviewed. Anurag Sahu, MD. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? B1 thiamin B2 riboflavin B3 niacin B5 pantothenic acid B6 pyridoxine B7 biotin B9 folate [folic acid] B12 cobalamin These vitamins help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body.

Spotlight on Three of the Bs: Folate, Vitamin B6, and Vitamin B12 One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.