All you need to know about Vitamin B Complex.
- Ashish Katke and Gargee Barhate
- Jun 13, 2023
- 6 min read
Our bodies require a range of vitamins,13 recognized to be precise, in order to function efficiently every day. Vitamins are organic substances found in small amounts in natural foods. Most individuals will obtain these nutrients from a balanced and diverse diet, but you can also take extra vitamin supplements to improve specific nutrient levels. If you are deficient in a certain vitamin, you should seek medical advice before taking supplements. Not getting enough of certain vitamins can increase your risk of developing certain health problems.
Did you know?
Vitamins can be classified into two parts
Vitamins that cannot be stored in a body
Vitamins that can be stored in a body
The liver takes the appropriate amount of vitamins that can't be stored and flushes out the excess, and the vitamins that our bodies can store do not require a constant supply to maintain vitamin balance.
What is Vitamin B complex?
Vitamin B complex is a set of water-soluble vitamins that are needed for good health and well-being. These vitamins are essential for a variety of body functions, including energy metabolism, brain function, and red blood cell synthesis. They can be obtained from various protein sources like fish, poultry, meat, eggs, and dairy products. Leafy greens, legumes, peas, muesli, and certain breads also provide B vitamins.
You’re probably familiar with Vitamin B6 and B12, but did you know there are a total of eight B vitamins?
B1 (thiamin)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folate [folic acid])
B12 (cobalamin)
Why is Vitamin B important?
Vitamin B has several important roles in our body:
Energy production: Vitamin B aids in the conversion of food into energy, supporting weight management and preventing fatigue.
Brain function: Vitamin B assists in the production of neurotransmitters, benefiting cognitive function, memory, learning, and mood regulation.
Red blood cell production: Vitamin B is crucial for the formation of red blood cells responsible for oxygen transport. Insufficient levels can lead to anemia, characterized by fatigue, pale skin, and breathlessness.
Nerve function: Vitamin B plays a vital role in nerve function, enabling effective communication, movement, sensation, and coordination.
Mood regulation: Vitamin B contributes to the production of serotonin, a neurotransmitter that impacts mood regulation. Inadequate levels may contribute to depression and anxiety.
Heart health: Vitamin B helps reduce levels of homocysteine, a risk factor for heart disease, thereby promoting cardiovascular well-being.
Skin health: Vitamin B supports collagen production, which is essential for skin strength and elasticity. Insufficient levels can lead to dry skin and hair loss.
In this blog, we'll go over all you need to know about vitamin B complex, including its importance, benefits, and sources.
Vitamin B1 (Thiamine):
Thiamin (thiamine), also known as vitamin B1, is a water-soluble vitamin that is naturally present in certain foods, added to foods, and supplied as a supplement. Thiamine insufficiency can lead to a variety of brain and heart disorders that require a steady source of energy since it is involved in several key cellular functions and the breakdown of nutrients for energy. Since only a tiny amount is stored in the liver, thiamin-rich meals must be consumed on a daily basis.
Food Sources:
Pork
Fish
Beans, lentils
Green peas
Enriched cereals, bread, noodles, and rice.
Sunflower seeds
Yogurt
Cooking at high temperatures or for long periods of time destroys thiamin. It also leaches into the water and is lost in any discarded cooking or soaking water. It can also be removed during food processing, as in the case of refined white bread and rice.
Deficiency of Vitamin B1:
Vitamin B1 deficiency symptoms occurring for mild to moderate deficiency are:
Weight loss
Anorexia
Confusion
Short-term memory loss
Muscles can become weak
Peripheral neuropathy
Lowered immunity
A more severe thiamin deficit can result in beriberi, which causes muscle atrophy and loss of sensation in the hands and feet (peripheral neuropathy). Wernicke-Korsakoff syndrome is another complication of severe thiamin insufficiency, which can induce confusion, lack of muscular coordination, and peripheral neuropathy.
Vitamin B2 (Riboflavin):
Vitamin B2, also known as riboflavin, is found naturally in meals, can be added to foods, and is available as a supplement. Bacteria in the stomach can manufacture riboflavin in small amounts, but not enough to meet dietary requirements. Riboflavin is an essential component of coenzymes that are involved in cell growth, energy production, and the digestion of lipids, steroids, and medicines. [1] Because most riboflavin is consumed quickly rather than stored, excess levels are eliminated in the urine. [2] An excess of dietary riboflavin, typically obtained through supplements, can cause urine to turn bright yellow.
Food Sources:
Dairy milk
Yogurt
Lean beef and pork
Organ meats (beef liver)
Salmon
Cheese
Eggs
Almonds
Spinach
Deficiency of Vitamin B2:
You might experience the following symptoms for Vitamin B2 deficiency:
Cracked lips
Sore throat
Dry skin
Inflammation of the tongue
Hair loss
Skin rash
Anemia
Itchy red eyes
Vitamin B3 (Niacin):
Vitamin B3, often known as niacin, is a water-soluble vitamin that can be found in various foods and supplements. Nicotinic acid and nicotinamide are the two most frequent types of niacin found in food and supplements. Niacin aids in the conversion of nutrients into energy, the production of cholesterol and fat, the construction and repair of DNA, and the provision of antioxidant effects. It functions by using approximately 400 enzymes in a variety of processes. Because niacin is water-soluble, any excess levels that the body does not require are normally excreted in the urine.
Food Sources:
Red meat: beef, beef liver, pork
Poultry
Fish
Brown rice
Fortified cereals and breads
Nuts, seeds
Legumes
Bananas
Niacin is labeled in niacin equivalents (NE) in supplements. 1 mg of niacin equals 1 mg of NE. When niacin is labeled as NE, it may contain other forms of niacin, such as niacinamide, inositol nicotinate, and tryptophan. Sometimes the quantities in supplements exceed the RDA, creating unpleasant flushing side effects.
Deficiency of Vitamin B3:
Vomiting, constipation, and diarrhea
Circulatory problems
Depression
Headache
Memory loss
In severe cases, hallucinations
Toxicity from niacin-containing meals is uncommon, but it can arise from long-term usage of high-dose pills. A common symptom is a reddish skin with itching or tingling on the face, arms, and chest.
Vitamin B5 (Pantothenic acid)
Pantothenic acid, a type of B vitamin, is naturally present in virtually all plant and animal foods since it is present in the cells of all living organisms. It is used to produce coenzyme A (CoA), a chemical component that aids enzymes in the formation and breakdown of fatty acids as well as other metabolic processes, and the acyl carrier protein, which is also involved in fat formation.
Food Sources:
Organ meats (liver, kidney)
Beef
Chicken breast
Mushrooms
Avocado
Nuts, seeds
Potatoes
Eggs
Oats
Broccoli
Deficiency of Vitamin B5:
Since pantothenic acid is found in a wide variety of foods, a deficiency is uncommon, except in persons who are malnourished and have other vitamin deficiencies.
Irritability
Sleep disorders
Stomach pains
Numbness
Muscle cramps
Vitamin B6 and Health
There is some evidence that taking a vitamin B6 supplement may be beneficial for the prevention of diseases, but using it without the supervision of a doctor is not recommended. Additionally, it is unclear whether taking separate supplements is more beneficial than taking the regular amounts found in a multivitamin.
Food Sources:
Beef liver
Tuna
Salmon
Fortified cereals
Chickpeas
Poultry
dark leafy greens, bananas
Deficiency of Vitamin B6:
Anemia
Seizures
Inflammation of the tongue, or glossitis·
Vitamin B7 (Biotin):
Although there is no conclusive evidence, biotin supplements remain popular. Between 1999 and 2016, the percentage of dietary supplement users increased nearly 30-fold. Biotin is commonly added to multivitamins and hair/nail/skin supplements.
Food Sources:
Beef liver
Eggs (cooked)
Salmon
Avocados
Pork
Sweet potato
Nuts, seeds
Deficiency of Vitamin B7:
Hair loss,
Red rash around the eyes, nose, and genitals
Depression
Lethargy
Hallucinations
Numbness and tingling in the hands and feet
Vitamin B9 (Pantothenic acid):
Pantothenic acid, which belongs to the B vitamin family, can be found naturally in nearly all plant and animal-based food sources. This is because pantothenic acid is present in the cells of all living organisms. Additionally, vegetables are a good source of this vitamin.
Food Sources:
Beans
Fresh fruits, fruit juices
Whole grains
Liver
Seafood
Eggs
Deficiency of Vitamin B9:
Muscle weakness
Problems with judgment, memory, and understanding
Fatigue
Paresthesia, or pins and needles
A red, sore tongue
Vitamin B12 (Cobalamin):
Vitamin B12 is a naturally occurring nutrient primarily found in animal-based foods. It can also be supplemented or added to certain foods. This vitamin is essential for the formation of red blood cells and DNA, as well as for the proper functioning and development of brain and nerve cells. When we consume foods containing vitamin B12, it is bound to proteins. In the stomach, hydrochloric acid and enzymes break down vitamin B12, releasing it into its free form. Subsequently, the free vitamin B12 can bind with a protein known as an intrinsic factor and be further absorbed in the lower digestive system.
Food Sources:
Shellfish
Liver
Red meat
Eggs
Poultry
Dairy products such as milk, cheese, and yogurt
Deficiency o Vitamin B12:
Depression
Confusion
Memory problems
Fatigue
Headaches
Mood changes
Difficulty concentrating
Unusual movements, such as facial tremors
Reflex problems
Feeding difficulties
Menstrual problems
REFERENCE:
Hilary J Powers, Riboflavin (vitamin B-2) and health, The American Journal of Clinical Nutrition, Volume 77, Issue 6, June 2003, Pages 1352–1360, https://doi.org/10.1093/ajcn/77.6.1352
Ebba Nexo, Elke Hoffmann-Lücke, Holotranscobalamin, a marker of vitamin B-12 status: analytical aspects and clinical utility, The American Journal of Clinical Nutrition, Volume 94, Issue 1, July 2011, Pages 359S–365S, https://doi.org/10.3945/ajcn.111.013458
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