I remember the word "békomplex" very well from my childhood, but I never really knew what it meant. Younger people probably associate this word with drum & bass, because the name B-Complex is used by Slovak DJ and producer Matúš Lenický (hit Beautiful Lies). Strictly speaking, B complex is a group of vitamins B1 to B12.
And it is one of the oldest vitamins discovered. B7 (biotin) was discovered as early as 1898 by F.Steinitz. But the B vitamin group was only discovered in 1911 by Casimir Funk. We mention it mainly because this scientist introduced the word "vitamin" that we use so often. Gradually, other B vitamins were discovered, which today are referred to by the common name: B-complex.
B1 - thiamine
(or also aneurin), is water soluble and heat sensitive. It maintains oxygen levels in the blood and is important for the metabolism of sugars. It is found in yeast, paddy rice, legumes, cheese. Its deficiency is manifested by muscle pain, fatigue, lack of appetite...
B2 - riboflavin
is not heat sensitive, but cannot tolerate light, especially ultraviolet light. I need it especially in stressful situations. We find it in yeast, milk, meat, fish.
B3 - niacin
we need for energy production in conditions for healthy skin for good digestion We get it from meat, bacon, liver, in dried fruit, in coffee, in tea.
B4 - adenine
it is not a vitamin! It is once of the 4 nucleic bases. Under the designation B4 we find three other "non-vitamins".
B5 - pantothenic acid
is necessary for the formation of red blood cells (its dye) - hemoglobin. It is in egg yolk and also in the internal environment of beef.
B6 - pyridoxine
It is soluble in water. It is involved in the metabolism of amino acids and carbohydrates.
B7 - biotin
(or also vitamin H or I). It is in egg yolk, in soy, in liver, in kidney. We need it for our vascular system and skin. Deficiency causes malaise, skin disorders, psychological disorders.
B8 - inositol
- again not a vitamin! It is a carbocyclic sugar, found in the human body, especially in the brain.
B9 - folic acid
(vitamin M). Essential for cell division and growth, for white blood cells, part of genes and chromosomes. It is in leafy vegetables, fruits, meat and yeast;
B10
- vitamin R - and again - it's not a vitamin! It's one of the important ones.
B11 - choline
(or vitamin S) and again, it is not a vitamin! It is a cation that makes up many salts and is in the "vitamin" group B4.
B12 - cobalamin
it is a group of 4 chemical compounds. It's another factor - it's necessary for their proper function. It is in animal food, especially meat, indoor environment, milk, fish, eggs... Especially vegetarians and especially vegans (!) must be for its intake in various supplements, plant-based diet almost not at all! Its deficiency can lead to major central and peripheral nervous system. Disturbances of sensitivity, balance, later gait disturbances. Vitamin B12 deficiency causes depression, memory disorders, leads to dementia...
The B vitamins are very important for the human body (especially B12), and a varied diet, particularly one rich in animal products, is essential. Vegetarians, and especially vegans, should definitely consider various nutritional supplements to ensure sufficient levels in the body.
