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B vitamins are essential to human life and are found in every body cell. Among their many roles, B vitamins are involved in turning food into energy, cell replication and cell growth.
Each type performs a specific role in the body and, together, they form complex, interdependent relationships.
The nine commonly recognized B vitamins are:
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B1 (thiamine)
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B2 (riboflavin)
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B3 (niacin, nicotinic acid, nicotinamide or niacinamide)
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B5 (pantothenic acid)
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B6 (pyridoxine, pyridoxal or pyridoxamine)
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B9 (folate or folic acid)
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B12 (cobalamin)
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Biotin (sometimes called vitamin B7)
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Choline
While the B vitamins are necessary for chemical processes within the body, overdoses or deficiencies may harm a person’s health. Excessive supplement use is the only known cause of vitamin B overdoses. Depending on the vitamin, the results range from only mild symptoms to severe nerve damage. Deficiency may be the outcome of an improper diet or inability to absorb the vitamin. Initial symptoms include fatigue and diarrhea, but serious diseases result when left untreated, possibly leading to death.
In most cases, a balanced diet provides the necessary B vitamins. Consuming whole grain products, fruits and vegetables, meats, milk and dairy foods, and enriched foods typically meets the body’s needs for each B vitamin. If necessary or desired, supplements are available that include the entire B vitamin complex or individual vitamins. Physicians may also recommend s upplements as part of treatment for some conditions, including high cholesterol, neonatal jaundice and metabolic disorders. Taking B vitamin supplements without the guidance of a physician can lead to dangerous overdoses with a range of health effects including skin, muscle and nerve damage. | 
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