Vitamin B is actually a complex of eight different vitamins. They were once believed to be a single vitamin and are still commonly discussed as a group, but it is more accurate to refer to them collectively as B vitamins or the vitamin B complex. The different nutrients in the vitamin B complex are often found together in foods and offer many of the same benefits, so it can be useful to discuss them as a single entity.

The eight vitamins that make up the vitamin B complex are:

• B-1 or Thiamine
• B-2 or Riboflavin
• B-3 or Niacin
• B-4 or Pantothenic acid
• B-6 or Pyridoxine and Pyridoxamine
• B-7 or Biotin
• B-9 or Folic acid
• B-12 or Cyanocobalamin

The different types of vitamin B all have their own health benefits, but they also work together to help the body function in a number of ways. The vitamin B complex boosts metabolic function; promotes skin and muscle tone; boosts the immune and nervous systems; and promotes cellular metabolism, growth, and division. The vitamin B complex promotes cardiovascular health, improves energy, and helps prevent depression. Deficiencies in certain B vitamins can result in such illnesses as beriberi, anemia, heart disease, and birth defects.

Vitamin B is water-soluble, so it must be replenished every day through the diet or supplements. There are many foods rich in vitamin B. Some natural sources include bananas, potatoes, tempeh, lentils, other whole grains, chili peppers, green vegetables, eggs, dairy products, and meats including turkey, tuna, and liver.

Brewer's yeast, used to make bread and beer, is an excellent source of Vitamin B. Any food or beverage made with brewer's yeast is rich in vitamin B. However, consuming beer in excess will have adverse health results, and alcohol interferes with the body's absorption of vitamin B-1, so be careful not to defeat your own purpose.

If you are concerned that your diet is not providing you with sufficient amounts of vitamin B, there are many supplements available on the market. The most effective vitamin B supplement is in liquid form, and holding a tablespoon of the liquid under the tongue for a few seconds before swallowing will help your body absorb the nutrients.