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In this article, we explore the function of B vitamins in the body and some key dietary sources of each. We also look at the symptoms of each B vitamin deficiency.
What Are B Vitamins?
B vitamins are important for making sure the body’s cells are functioning properly. They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues. There are eight types of B vitamin, each with their own function: thiamin (vitamin B-1)
riboflavin (vitamin B-2)
niacin (vitamin B-3)
pantothenic acid (vitamin B-5)
vitamin B-6
biotin (vitamin B-7)
folate (vitamin B-9)
vitamin B-12 Together, they are called the vitamin B complex.
B vitamins often occur together in the same foods. Many people can get enough B vitamins by eating a variety of nutrient-dense foods. However, those who struggle to meet their daily needs can use supplements.
People may develop B vitamin deficiencies if they do not get enough of the vitamins from their diet or supplements. They may also have a deficiency if their body cannot absorb nutrients properly, or if their body eliminates too much of them due to certain health conditions or medications.
Explore:
Robably Familiar With Vitamin B6 And B12, But Did You Know There Are Actually Eight B Vitamins?
Spotlight on Three of the Bs: Folate, Vitamin B6, and Vitamin B12
One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly. Folate (Folic Acid) – Vitamin B9 Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods. Learn more about folate and health
Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, explores their roles in reducing some types of cancer and heart disease.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Abstract
This review describes the closely inter-related functions of the eight B-vitamins and marshals evidence suggesting that adequate levels of all members of this group of micronutrients are essential for optimal physiological and neurological functioning. Furthermore, evidence from human research clearly shows both that a significant proportion of the populations of developed countries suffer from deficiencies or insufficiencies in one or more of this group of vitamins, and that, in the absence of an optimal diet, administration of the entire B-vitamin group, rather than a small sub-set, at doses greatly in excess of the current governmental recommendations, would be a rational approach for preserving brain health.
What Is Vitamin B?
Vitamin B gives us energy, lifts our mood, helps with metabolism, supports healthy nervous, reproductive and immune systems while aiding the heart and mind, too. This makes it all the more important to take your B’s every day.