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The 5 most important things you need to know about Vitamins B and C

Updated: Nov 12, 2023

In the world of vitamins and minerals, B vitamins and Vitamin C stand out as essential players in maintaining our overall health and well-being. These water-soluble vitamins play unique roles in various bodily functions, ensuring our bodies run smoothly and efficiently. In this blog, we will delve into the world of B vitamins and Vitamin C, exploring their benefits, sources, and the vital role they play in our health.

The B Vitamin Family

The B vitamin family is a group of eight distinct vitamins, each with its own set of functions and health benefits. Collectively, they are known as the B-complex vitamins and include:

1. B1 (Thiamine): Thiamine is essential for energy production, nerve function, and carbohydrate metabolism. Sources include whole grains, beans, and nuts.

2. B2 (Riboflavin): Riboflavin helps with energy production and supports the growth and repair of tissues. You can find it in dairy products, leafy greens, and lean meats.

3. B3 (Niacin): Niacin plays a crucial role in DNA repair and supports skin health. It's abundant in meat, fish, and whole grains.

4. B5 (Pantothenic Acid): Pantothenic Acid helps with fatty acid synthesis and supports healthy skin. It's found in various foods, including avocados and potatoes.

5. B6 (Pyridoxine): Pyridoxine aids in brain development and function, and it's involved in the production of neurotransmitters. It's found in bananas, poultry, and fish.

6. B7 (Biotin): Biotin is vital for healthy hair, skin, and nails and is present in foods like eggs and nuts.

7. B9 (Folate): Folate is crucial for cell division and the formation of DNA. Leafy greens, beans, and citrus fruits are rich sources.

8. B12 (Cobalamin): Cobalamin is essential for red blood cell production and nerve health. It's primarily found in animal products.

The Benefits of B Vitamins

B vitamins play a wide range of roles in maintaining our health. Some of their key benefits include:

1. Energy Production: B vitamins help convert the food we eat into energy, keeping us active and alert.

2. Cell Growth and Repair: They are essential for DNA synthesis and cell division, supporting growth and repair of tissues.

3. Brain Function: Certain B vitamins like B6, B9, and B12 support brain health and cognitive function.

4. Skin and Hair Health: Biotin and Pantothenic Acid are known for promoting healthy skin, hair, and nails.

5. Nervous System Support: B vitamins, especially B1, B6, and B12, are crucial for nerve health and function.

Vitamin C: The Immunity Booster

Vitamin C, also known as ascorbic acid, is a powerful antioxidant and a key player in maintaining a robust immune system. Here are some of its essential roles and benefits:

1. Immune System Support: Vitamin C strengthens the immune system, helping the body fight off infections and illnesses.

2. Antioxidant Properties: As an antioxidant, Vitamin C helps protect cells from oxidative damage caused by free radicals.

3. Collagen Production: It is essential for collagen synthesis, a protein that supports skin, blood vessels, and other connective tissues.

4. Wound Healing: Vitamin C aids in wound healing by supporting the formation of scar tissue.

5. Heart Health: Some studies suggest that Vitamin C may help lower the risk of heart disease by reducing high blood pressure and cholesterol levels.

Sources of B Vitamins and Vitamin C

To ensure you get an adequate intake of B vitamins and Vitamin C, incorporate the following foods into your diet:

For B Vitamins:

• Whole grains like brown rice and oats.

• Lean meats, poultry, and fish.

• Dairy products, such as milk and yogurt.

• Legumes like beans and lentils.

• Leafy greens and other vegetables.

• Fruits, especially bananas and citrus fruits.

For Vitamin C:

• Citrus fruits like oranges, lemons, and grapefruits.

• Berries such as strawberries and blueberries.

• Kiwi, papaya, and mango.

• Bell peppers, broccoli, and Brussels sprouts.

• Tomatoes and tomato products.

• Spinach and other leafy greens.


B vitamins and Vitamin C are indispensable for maintaining overall health and well-being. If you’re training for a high endurance sport or just trying to improve your resistance to fatigue or illness then nutritional supplementation by IV infusion may be an option for you. At DB2 we offer IV supplementation as part of our treatment options to keep you energized, support your immune system, and keep your body running smoothly.


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