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Overview of vitamin B
Capabilities of vitamin B
thiamin – helps flip carbohydrates and sugar into power, performs a key position in nerve, muscle and coronary heart perform, and is crucial for a wholesome mind
riboflavin – essential for power launch, helps the physique to soak up vitamins, together with iron, and is essential for wholesome eyes, pores and skin and nervous system8
niacin – helps launch power from meals, retains the nervous and digestive methods wholesome, and is crucial for regular development and wholesome skin9
pantothenic acid – helps the physique flip protein and fats into power, and is required for wholesome growth10
pyridoxine – helps break down protein from meals, reduces tiredness and fatigue, and is crucial for wholesome purple blood cells and nervous system11
biotin – helps the physique break down vitamins from meals and course of glucose, preserve mucous membranes, and retains pores and skin and nails healthy12
folate/folic acid – important throughout being pregnant to assist forestall neural tube defects (spina bifida) in infants, helps preserve wholesome purple blood cells, and contributes to discount of fatigue13
vitamin B12 – important for the nervous and immune methods, helps battle tiredness and fatigue, and wanted for wholesome DNA14
How a lot of every B vitamin do I want?
Vitamin B meals
Which meals are one of the best sources of vitamin B?
It’s straightforward to eat a weight loss program full of B nutritional vitamins. Right here’s the place to seek out your eight important B nutritional vitamins:
Vitamin B deficiency
What are the signs of a vitamin B deficiency?
Vitamin B deficiency is uncommon within the UK, however two of the extra widespread ones are a scarcity of vitamin B12 and folate.
Older folks and vegans are most liable to low vitamin B12 ranges: older folks as a result of they produce too little ‘intrinsic factor’ within the abdomen – a pure chemical that enhances B12 absorption – and vegans as a result of they eat primarily plant meals.
Folic acid insufficiency now impacts 75% of girls of childbearing age within the UK, which may have a damaging influence on foetal well being.
What occurs if I eat an excessive amount of vitamin B?
Sources
1. NHS. B nutritional vitamins and folic acid. Out there from: www.nhs.uk/circumstances/vitamins-and-minerals/vitamin-b/
2. As above
3. Jillian Kubala. B-Advanced Nutritional vitamins: Advantages, Aspect Results and Dosage. Out there from: www.healthline.com/vitamin/vitamin-b-complex
4. Mayo Clinic. Vitamin B12. Out there from: www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
5. As Supply 3
6. NHS. Vitamin B12 or folate deficiency anaemia. Out there from: www.nhs.uk/circumstances/vitamin-b12-or-folate-deficiency-anaemia/
7. HSIS. Vitamin B1 (Thiamin or Thiamin). Out there from: www.hsis.org/a-z-food-supplements/vitamin-b1-thiamin-or-thiamin/
8. Christian Nordqvist. Advantages and sources of vitamin B2. Out there from: www.medicalnewstoday.com/articles/219561.php
9. HSIS. Vitamin B3 (Niacin). Out there from: www.hsis.org/a-z-food-supplements/vitamin-b3-niacin/
10. HSIS. Pantothenic acid. Out there from: www.hsis.org/a-z-food-supplements/pantothenic-acid/
11. MedlinePlus. Vitamin B6. Out there from: www.medlineplus.gov/ency/article/002402.htm
12. Medical Information At present. Why do we want biotin, or Vitamin B7? Out there from: www.medicalnewstoday.com/articles/219718.php
13. HSIS. Folic acid. Out there from: www.hsis.org/a-z-food-supplements/folic-acid/
14. HSIS. Vitamin B12 (Cyanocobalamin). Out there from: www.hsis.org/a-z-food-supplements/vitamin-b12-cyanocobalamin/
15. As Supply 1
16. As Supply 7
17. HSIS. Vitamin B2 (Riboflavin). Out there from: www.hsis.org/a-z-food-supplements/vitamin-b2-riboflavin/
18. Erica Julson. 16 Meals That Are Excessive in Niacin (Vitamin B3). Out there from: www.healthline.com/vitamin/foods-high-in-niacin#section3
19. MedlinePlus. Pantothenic acid and biotin. Out there from: www.medlineplus.gov/ency/article/002410.htm
20. As Supply 1
21. As Supply 19
22. As Supply 1
23. As Supply 1
24. Steven Kim. Megaloblastic Anemia. Out there from: www.healthline.com/well being/megaloblastic-anemia
25. As Supply 1
26. Ellsworth MA, et al. Acute Liver Failure Secondary to Niacin Toxicity. Out there from: www.ncbi.nlm.nih.gov/pmc/articles/PMC3965920/
27. Mayo Clinic. Niacin. Out there from: www.mayoclinic.org/drugs-supplements-niacin/art-20364984?pg=2
28. Jacquelyn Cafasso. Can You Overdose on Niacin? Out there from: www.healthline.com/well being/food-nutrition/niacin-overdose
29. As Supply 1
30. ScienceDirect. B nutritional vitamins. Out there from: www.sciencedirect.com/matters/neuroscience/b-vitamins
31. Kennedy DO, et al. Results of high-dose B vitamin advanced with vitamin C and minerals on subjective temper and efficiency in wholesome males. Out there from: www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/
– “what does vitamin b do for you”