All About B Vitamins

Friday, July 07, 2017

Vitamin B is an important factor for our overall health, mainly used to help us convert carbohydrates into energy.[i] But did you know that there are eight different essential B vitamins, each with a special role to play in our bodies?

 

• B1 (thiamin): helps to transform carbohydrates into energy[ii]


• B2 (riboflavin): supports energy release, healthy skin, mucous membranes and nervous system[iii]


• B3 (niacin): helps transform food into energy, necessary for growth and hormone production[iv]


• B6 (pyridoxine): essential for the synthesis and breakdown of amino acids, aids metabolism and is involved in the production of serotonin[v]


• Folic acid: essential for blood cell production and a healthy nervous system[vi]


• Biotin: essential for metabolism of carbohydrates, proteins and fats[vii]


• B12: essential for the synthesis of red and white blood cells, and for the metabolism of food[viii]


• Pantothenic acid: is necessary for metabolism of carbohydrates, proteins and fats[ix]

 

Why are these vitamins linked together?

B vitamins have many common traits. They are water soluble, are often found in the same food sources, and most function as co-enzymes (working together with enzymes) to perform functions such as metabolizing carbohydrates, proteins and fats.

 

How can I get more B vitamins in my diet?

Some examples of foods that contain B vitamins are found below:

Vitamin B food sources

B Vitamin Type	Best Food Sources
Thiamin (B1)[x]	Pork, liver, whole grain and enriched breads and cereals, dried peas, beans and lentils
Riboflavin (B2)[xi]	Milk, yogurt, cottage cheese, meat, leafy greens, whole grains and enriched breads and cereals
Niacin (B3)[xii]	Milk, eggs, poultry, fish, whole grains and enriched breads and cereals, nuts, all protein foods
Pyridoxine (B6)[xiii]	Whole grains, bananas, potatoes, legumes, fish, meat, poultry
Folic Acid[xiv]	Spinach, orange juice, lentils, asparagus, artichokes, avocado, leafy greens, wheat germ, whole grains
Biotin[xv]	Most foods
B12[xvi]	Meat, poultry, fish, dairy products, eggs, fortified soy and rice milk
Pantothenic Acid[xvii]	Most foods

How do I know if I’m deficient in B vitamins?

If you are eliminating whole food groups, following a vegan or vegetarian diet, pregnant or of childbearing years, or if you have low energy or are under significant stress, you may be deficient in B vitamins. It’s always best to consult with your physician or registered dietitian to get an accurate assessment, as you may need more of a specific B vitamin.  There are some symptoms you can look out for that may indicate you are deficient:[xviii]

• Tingling in the hands or feet


• Extreme fatigue


• Weakness


• Confusion


• Susceptibility to infections


• Nausea

 

Taking a B complex supplement instead of one single B vitamin can prove helpful, as it allows all the B vitamins to work together and stay in balance, while taking only one could upset their balance.

 

How do I know if I’m getting too much of any of the B vitamins?

Although B vitamins are water soluble, it’s possible to take too much in supplement form. Some symptoms to keep in mind:

• Excess B3 (niacin) can lead to liver damage, stomach ulcers and increased blood sugars,[xix] while large doses can cause rashes and tingling sensations[xx]


• Excess B6 can cause irreversible nerve damage[xxi]


• Excess folic acid can mask a B12 deficiency[xxii]

 

Choosing to eat a variety of foods from all the food groups can help ensure you meet your nutrient requirements, including the B vitamins.  A B complex, multivitamin or nutritional drink can be an excellent way to top up your daily intake on days when you may not get enough.

 

This article has been sponsored by BOOST®, but all comments and opinions are my own.