B1 (Thiamine) B1 helps the body make healthy new cells. It’s often called an anti-stress vitamin because of its ability to protect the immune system. Studiessay this vitamin is necessary to help break down the simple carbohydrates
B2 (Riboflavin) This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body. Several studies suggest B2 can help stave off migraines, but more research is needed to be done
B6 (Pyridoxine) Along with fellow B vitamins 12 and 9, B6 helps regulate levels of the amino acidhomocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Some studies suggest vitamin B6 can reduce inflammation for people with conditions like rheumatioid arthritis
B12 (Cobalamin) This B vitamin is a total team player. Cobalamin works with vitamin B9 to produce red blood cells and help iron do its job: create the oxygen carrying protein, hemoglobin. Since vitamin B12 is only found in animal products, studies show higher rates of non-meat eaters with a deficiency. “But unless you are a strict vegan or vegetarian,” Zuckerbrot says, “it’s not hard to get enough of this vitamin in your diet.” For those who are deficient, it may be necessary to supplement the diet with B12
Zinc supplementation improves immunity. Zinc deficiency also had direct effects on the gastrointestinal tract such as impaired intestinal brush border. Zinc supplementation improves the transport of water and electrolytes across the intestinal mucosa in experimental zinc insufficiency. Zinc plays a fundamental role in cellular metabolism and is postulated to modulate host resistance to various infections
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