Which B vitamin is the best or most important?

The most important things in brief

• The vitamin B complex consists of eight different B vitamins.
• The group includes vitamins B1, B2, B3, B5, B6, B7, B9 and B12.
• But which of these vitamins is the best or most important for our organism?
• It depends. One is the most important B vitamin for healthy nerves, another for metabolism. An overview.

Because all B vitamins are water-soluble, they are only insufficiently stored by our organism, but flushed out. Accordingly, it is absolutely necessary to supply B vitamins every day. Fruit is not important at all, rather vegetables such as spinach or broccoli, as well as legumes, whole grains and dairy products, cereals and eggs, fish and meat. Which B vitamin is the best or most important for the human body? Difficult to answer, as the vitamins in the vitamin B complex take on a wide variety of tasks.

B9 and B12 are particularly important for pregnant women

Babies in the womb need a steady supply of vitamins B9 and B12. If this care is not guaranteed, malformations, miscarriages or impaired development can occur. In this respect, these vitamins really are perhaps the best we can get - simply because they are the most basic we can get for the rest of our lives.

Vitamin B12 in particular is of particular importance, as it takes on a number of important functions in the body. Thus, it is responsible for growth by helping to regenerate cells. But the formation of red blood cells is also controlled by this vitamin. In addition, the fat and protein metabolism is stimulated, which breaks down fatty acids and amino acids. And last but not least, B12 helps to activate folic acid and forms neurotransmitters and new nerve cells in the nervous system.

The best B vitamin for nerves and metabolism is B6

Let's stay with the nervous system. In addition to B12, vitamin B6 is also extremely important here. It regulates the metabolism of homocysteine, helps in the production of neurotransmitters and in fat metabolism. B6 is also the most important coenzyme in the metabolism of amino acids. Since vitamin B6 is also water-soluble, excess is flushed out of the body with the urine. The body permanently stores about 100 milligrams in the muscles.

It's not particularly difficult to stock up on the necessary ration of B6. This vitamin is found in legumes as well as carrots, peppers (red), potatoes, tomatoes and whole grains. Nuts also contain a lot of this vitamin. Anyone who eats animal-based foods gets some extra portions of B6: the vitamin is abundant in fish (e.g. mackerel or salmon) as well as in meat or offal such as liver.

Energy from vitamin B3

The most important vitamin for the energy balance of our organism is B3. Because niacin, as the vitamin is also called, is essential for normal energy metabolism to function. At the same time, it helps in muscle regeneration and the formation of new cells, regulates cholesterol and triglycerides in the blood and ensures that the ratio of HDL and LDL cholesterol is balanced.

Niacin is found in beef, pollock, mushrooms, chicken liver, tuna and lentils. In addition to the effects mentioned, it protects the skin and mucous membranes and noticeably reduces rapid fatigue and general fatigue.