The B Vitamins Explained
"B-Complex" Is Less Complex Than You Think
From energy production to brain health, mood and beyond, B vitamins play key roles in many vital body processes. Vitamin B Complex is a collection of 8 B vitamins that work together to support various bodily functions. Let's take a closer look at these powerhouse nutrients:
| Vitamin | Function | How Much? | Sources |
|---|---|---|---|
| Vitamin B1 (Thimain) | Helps convert carbohydrates into energy, supports proper nerve function and assists in maintaining a healthy heart | 1.1-1.2 mg/d | Fortified cereals, lean meats, whole grains, seeds, green peas |
| Vitamin B2 (Riboflavin) | Crucial for energy production and the metabolism of fats, proteins and carbohydrates, plus maintenance of healthy mucous membranes, skin and eyes. | 1.1-1.3 mg/d | Milk, yogurt, cheese, eggs, beef, chicken, fish, legumes, enriched grains |
| Vitamin B3 (Niacin) | Affects more than 200 enzymatic reactions in the body | 14-16 mg/d | Beef, chicken, tuna, saltwater fish, legumes, enriched grains |
| Vitamin B5 (Pantothenic Acid) | Helps produce energy and is essential for the synthesis of hormones and cholesterol | 5 mg/d | Fortified cereals, organ meats, beef, chicken breast, nuts, seeds, avocado, mushrooms |
| Vitamin B6 (Pyridoxine) | Involved in brain development and red blood cell formation, supports the immune system | 1.3-1.7 mg/d | Wheat and whole grain cereals, nuts, legumes |
| Vitamin B7 (Biotin) | Supports healthy hair, skin and nails, aids in energy metabolism | 30 mg/d | Pork, milk, egg yolk, yeast, cereal, nuts, legumes, chocolate |
| Vitamin B9 (Folic Acid) | Crucial role in cell division, red blood cell formation and fetal development during pregnancy | 400-600 mcg/d | Fortified cereals, pinto and navy beans, broccoli, spinach, asparagus, lentils, beets, oranges |
| Vitamin B12 | Essential for nerve and thyroid function, the production of DNA and red blood cells, maintains brain health | 2.4 mcg/d | Animal products such as meats, dairy and seafood, nutritional yeast |
Deficiency Symptoms
Vitamin B deficiencies can manifest in various ways. While some are very rare, deficiencies in B6 and B12 are more common. Some signs and symptoms associated with B vitamin deficiency may include:
- Fatigue and weakness
- Poor concentration and memory
- Mood disturbances
- Skin problems
- Digestive issues
- Anemia
- Nerve damage
Be sure to talk with your healthcare provider if you suspect a vitamin B deficiency.
Who Is More Susceptible to B vitamin Deficiencies?
- Vegetarian and vegan eating patterns: Since many B vitamins are predominantly found in animal products, individuals following plant-based diets may require supplements or careful food selection to meet their B vitamin needs, especially with vitamin B12.
- Older adults: As we age, our bodies may have difficulty absorbing and utilizing B vitamins. Regular check-ups with your healthcare provider and taking supplements may help avoid deficiency.
- Those affected with chronic alcoholism: Alcohol interferes with the absorption and metabolism of B vitamins, potentially leading to deficiencies. If you or someone you know struggles with alcoholism, it's essential to seek medical advice.
- Individuals with malabsorption disorders: Certain medical conditions like celiac disease or Crohn's disease, and procedures such as gastric bypass surgery, can impair the absorption of B vitamins. Talk with your healthcare provider and/or registered dietitian to create an individualized plan to meet your nutrition needs.
How to Find the Right Supplementation
With a large selection of supplements available in retail stores, selecting the right supplement may be overwhelming. To maximize the benefits of the vitamins, it’s important to choose varieties in their most bioavailable form. Bioavailability is the rate that a nutrient is absorbed and utilized. Here are some examples of highly bioavailable forms of each B vitamin:
- Thiamin (B1) - Look for thiamin mononitrate and thiamin hydrochloride.
- Riboflavin (B2) - Look for riboflavin-5-phosphate.
- Niacin (B3) - Look for nicotinamide and nicotinic acid.
- Pantothenic Acid (B5) - Look for calcium pantothenate and pantethine.
- Pyridoxine (B6) - Look for pyridoxal-5-phosphate (PLP).
- Biotin (B7) - Look for d-biotin.
- Folate (B9) - Look for l-methylfolate, also known as 5-MTHF.
- Vitamin B12 - Look for methylcobalamin.
Choosing these bioavailable forms of B vitamins, either through diet or supplements, can optimize their absorption and effectiveness in supporting your overall health and well-being.
A well-balanced diet can ensure adequate consumption of B vitamins, but sometimes supplementation with a B Complex or multivitamin is needed. Before changing your diet or taking a new supplement, speak with a healthcare provider or registered dietitian for expert guidance. Feeling stuck balancing your diet or finding a supplement that’s right for you? Schedule an appointment with our registered dietitians for individualized care. And don’t worry, “B” happy with B Vitamins.
Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.
