The topic of Vitamins and Minerals is so confusing to so many. We wonder if we should take supplements or if our diet is supplying all the vitamins we need. Today I will write about the B-Vitamin complex, defining what the vitamin does for us and why we need it. I will also provide foods that contain this vitamin. Then you can decide if your diet is covering your body's need for Vitamins. The B-Vitamin complex is a group of eight water-soluble nutrients that are important for creating energy and keeping muscles healthy for physical activity. B Vitamins make new red blood cells, create new proteins, and help repair muscle tissue. B-vitamin complex consists of thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, biotin, folate and vitamin B12. If you have a high intensity fitness routine, you may need to double your intake riboflavin and B6 (Woolf & Manore 2006). High-intensity activity (more than 12 hours per week) may increase levels of homocysteine, an amino acid ...