Vitamin B
The B vitamins are a group of water soluble vitamins that play an important role in cell metabolism. A Vitamin B Complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid or folate), and B12 (cobalamin).
Vitamin B benefits
B vitamins are essential for growth, development and a variety of other bodily functions. They play a major role in the activities of enzymes, proteins that regulate chemical reactions in the body, which are important in turning food into energy and other needed substances.
The B vitamins may be necessary in order to
- Support and increase the rate of metabolism
- Maintain healthy skin and muscle tone
- Enhance immune and nervous system function
- Promote cell growth and division
- Reduce the risk of pancreatic cancer when consumed in food
Vitamins B9, B6, and B12 have shown to possibly slow brain atrophy in people with mild cognitive impairment.
Important roles for each B vitamin
Vitamin B1 (thiamin) is important for helping the body produce energy and works with enzymes that influence the muscles, nerves and heart. Thiamine is one of the vitamins required for protein metabolism and growth. It's also involved in the formation of hemoglobin, a protein found in red blood cells that transport oxygen throughout the body.
Vitamin B2 (Riboflavin) is involved in energy production in three areas: 1) Glucose metabolism, 2) Oxidation of fatty acids, and 3) The shuttling of hydrogen ions through the Krebs cycle. Riboflavin is somewhat related to protein metabolism.
Vitamin B3 (niacin) has a role in energy production and is involved in nearly 60 metabolic processes related to energy production. Niacin also helps keep the skin, nervous system, and digestive system healthy.
Vitamin B5 (pantothenic acid) influences normal growth and development throughout the body.
Vitamin B6 (pyridoxine) helps the body break down protein. It also is important for maintaining the health of red blood cells, the nervous system, and parts of the immune system. Vitamin B6 is also the only vitamin directly tied to protein intake. The more protein you eat, the more Pyridoxine you need.
Vitamin B7 (biotin) is important for breaking down proteins and carbohydrates and is also involved in making hormones.
Vitamin B9 (folic acid) is important for making and maintaining DNA. Vitamin B9 is also important for the production of red blood cells. Vitamin B9 has also shown ability to help reduce the risk of cancer.
Vitamin B12 (cobalamin) although the functions of vitamin B12 are numerous, some of the most important functions include carbohydrate metabolism and maintenance of nervous system tissue. It also has a part in producing red blood cells, and how the body uses folic acid and carbohydrates.
Vitamin B Deficiencies
Vitamin B1 deficiency causes beriberi which is a disease of the nervous system. Korskoff’s syndrome is another disease related to vitamin B deficiency. Korskoff’s syndrome involves an irreversible psychosis characterized by amnesia and confabulation.
Vitamin B2 deficiency causes ariboflavinosis. Symptoms include cracked lips, high sensitivity to sunlight, inflammation of the tongue, and seborrheic dermatitis.
Vitamin B3 deficiency causes pellagra. Symptoms include dermatitis, aggression, insomnia, weakness, mental confusion, and diarrhea.
Vitamin B5 deficiency can result in acne and paresthesia.
Vitamin B6 deficiency can lead to microcytic anemia, depression, dermatitis, hypertension, and water retention.
Vitamin B7 can lead to impaired growth and neurological disorders in infants. Multiple carboxylase deficiency is an inborn error of metabolism, which can lead to biotin deficiency even when dietary biotin intake is normal.
Vitamin B9 deficiency results in a macrocytic anemia, and elevated levels of homocysteine which is an amino acid. Deficiency in pregnant women can lead to birth defects.
Vitamin B12 deficiency results in macrocytic anemia, peripheral neuropathy, memory loss and other cognitive deficits.
Best Vitamin B Supplements
There are a few supplement manufacturers that sell a complete Vitamin B Complex supplement that contains all of the different B vitamins in it. Most people in the U.S. easily get the recommended amount of B vitamins from their regular diet and experts claim that most of the supplement will just be flushed out of the body.
Food Sources of B vitamin
B vitamins are particularly concentrated in meat such as turkey, tuna, and liver. Other good sources of B vitamins include whole grains, potatoes, bananas, lentils, chili peppers, tempeh, beans, nutritional yeast, brewer's yeast, and molasses. Vitamin B12 is not available in plant sources and is therefore difficult for vegans to get the proper amount.