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Although they can work together in the body, they also carry out their own unique functions. In this article, we explore the function of B vitamins in the body and some key dietary sources of each.
What Are B Vitamins?
Many people can get enough B vitamins by eating a variety of nutrient-dense foods.
Explore:
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. It is also added to foods and sold as a supplement in the form of folic acid; this form is actually better absorbed than that from food sources—85% vs. 50%, respectively.
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. It can also be added to foods or supplements. It is also a key player in the function and development of brain and nerve cells.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. The Nutrition Source does not recommend or endorse any product.
Thiamin (Vitamin B1)
Thiamin, also known as vitamin B1, helps: the body break down and release energy from food
keep the nervous system healthy Good sources of thiamin Thiamin is found in many types of food.
Good sources include: peas
Some Fresh Fruits (Such As Bananas And Oranges)
Nuts
Wholegrain Breads
Some Fortified Breakfast Cereals
Liver How Much Thiamin Do I Need?
There’s not enough evidence to know what the effects might be of taking high doses of thiamin supplements each day.
What Does The Department Of Health And Social Care Advise?
If you take supplements, do not take too much as this might be harmful. Taking 100mg or less a day of thiamin supplements is unlikely to cause any harm.
Overview Of Vitamin B
Thiamin (vitamin B1)
riboflavin (vitamin B2)
niacin (vitamin B3)
pantothenic acid (vitamin B5)
pyridoxine (vitamin B6)
biotin (vitamin B7)
folic acid (vitamin B9) – this is the synthetic version of folate
cyanocobalamin (vitamin B12).