Vitamin B
Vitamin B complex
There are eight B vitamins — collectively called B complex vitamins.
Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells.
B vitamins are a group of eight essential nutrients that play roles in many organs and bodily systems. Although they can work together in the body, they also carry out their own unique functions.
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.
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.
Thiamin (vitamin B-1)
The heart, liver, kidney, and brain all contain high amounts of thiamin. The body needs thiamin for:
breaking down sugar (carbohydrate) molecules from food
creating certain neurotransmitters (brain chemicals)
producing fatty acids
synthesizing certain hormones
Foods with thiamin
Thiamin is present in:
whole grains and fortified bread, cereal, pasta, and rice
pork
trout
mussels
acorn squash
legumes, such as black beans and soybeans
seeds
nuts
A person with a thiamin deficiency may experience:
weight loss
little or no appetite
memory problems or confusion
heart problems
tingling and numbness in the hands and feet
loss of muscle mass
poor reflexes
Alcohol dependence can cause a person to develop a thiamin deficiency. This can cause Wernicke-Korsakoff syndrome (WKS), which may result in tingling and numbness in the hands and feet, memory loss, and confusion.
Riboflavin (vitamin B-2)
Riboflavin is essential for:
energy production
helping the body break down fats, drugs, and steroid hormones
converting tryptophan into niacin (vitamin B-3)
converting vitamin B-6 into a coenzyme that the body needs
Foods with riboflavin
Foods rich in riboflavin include:
organ meats
fortified breakfast cereals
oatmeal
yogurt and milk
mushrooms
almonds
Symptoms of riboflavin deficiency
Riboflavin deficiency is rare but may occur when a person has an endocrine disorder, such as thyroid problems, or certain other conditions.
A person who is deficient in riboflavin may experience:
skin disorders
sores at the corners of the mouth
swelling of the mouth and throat
swollen, cracked lips
hair loss
red, itchy eyes
Having a severe riboflavin deficiency can lead to anemia and cataracts. Being riboflavin deficient during pregnancy can create a higher risk certain birth defects.
People at highest risk of riboflavin deficiency include:
those following a vegan diet or who do not consume dairy products
athletes who do not eat meat, especially those who also do not eat dairy or other animal products
women who are pregnant or lactating, especially those who do not consume meat or dairy products.
Niacin (vitamin B-3)
Some cereals contain added niacin.
The body converts niacin into a coenzyme called nicotinamide adenine dinucleotide (NAD). NAD is a necessary part of more than 400 different enzyme reactions in the body, the highest of all vitamin-derived coenzymes. These enzymes help with:
changing the energy in carbohydrates, fats, and proteins into a form the body can use
metabolic processes in the body’s cells
communication among cells
expression of DNA in cells
Foods with niacin
Animal-based foods such as meat, poultry, and fish are high in NAD, which the body can easily use.
Plant-based foods including nuts, legumes, and grains contain a natural form of niacin that the body cannot use as easily. However, manufacturers add niacin to foods such as cereals, and the body can easily use this form.
Symptoms of niacin deficiency
Getting too little niacin can cause a niacin deficiency. Severe niacin deficiency leads to pellagra, which may cause:
brown discoloration on skin exposed to sunlight
patches of skin with a rough appearance
a bright red tongue
vomiting, diarrhea, or constipation
headache
fatigue
People at risk of niacin deficiency include those who have:
malnutrition
anorexia nervosa
alcohol use disorder
AIDS
inflammatory bowel disease (IBD)
Hartnup disease
carcinoid syndrome, which causes tumors to develop in the gastrointestinal tract.
Pantothenic acid (vitamin B-5)
Pantothenic acid is necessary for the body to create new coenzymes, proteins, and fats.
Red blood cells carry pantothenic acid throughout the body so it can use the nutrient in a variety of processes for energy and metabolism.
Foods with pantothenic acid
Many foods contain at least some pantothenic acid, but some of the highest amounts are present in:
beef liver
shiitake mushrooms
sunflower seeds
chicken
tuna
avocados
fortified breakfast cereals
Symptoms of deficiency include:
numbness and burning of the hands and feet
headache
irritability
restlessness and poor sleep
a lack of appetite
People with a specific gene mutation called pantothenate kinase-associated neurodegeneration 2 mutation are at a high risk of deficiency.
Vitamin B-6
Vitamin B-6, or pyridoxine, plays a role in more than 100 enzyme reactions. The body needs vitamin B-6 for:
amino acid metabolism
breaking down carbohydrates and fats
brain development
immune function
Foods with vitamin B-6
The richest sources of vitamin B-6 include:
organ meats
chickpeas
tuna
salmon
poultry
potatoes
fortified cereals
Symptoms of vitamin B-6 deficiency
Many deficiencies in vitamin B-6 are linked to low levels of vitamin B-12, according to the National Institutes of Health (NIH) Office of Dietary Supplements.
Vitamin B-6 deficiency may cause:
anemia
scaling on the lips
cracks at corners of the mouth
swollen tongue
weakened immune system
confusion
depression
People at risk of a vitamin B-6 deficiency include those who have:
renal (kidney) disease
had a kidney transplant
celiac disease
Crohn’s disease
ulcerative colitis
autoimmune disorders such as rheumatoid arthritis
alcohol dependence
Biotin (vitamin B-7)
Manufacturers add biotin to many hair, skin, and nail supplements. biotin helps with hair, skin, or nails.
Some people believe that biotin may help with psoriasis.
The human body needs biotin for:
breaking down fats, carbohydrates, and protein
communication among cells in the body
regulation of DNA
Foods with biotin
Many foods contain biotin, including:
organ meats
eggs
salmon
pork
beef
sunflower seeds
Symptoms of biotin deficiency
Signs of a biotin deficiency include:
thinning of the hair
a scaly rash around eyes, nose, and mouth
brittle nails
depression
fatigue
Folate (vitamin B-9)
Avocados and some fortified breads are healthful sources of folate.
The natural form of vitamin B-9 is called folate. Folic acid, which is present in fortified foods and some supplements, is a synthetic form of the vitamin.
Because most people cannot take in enough leafy green vegetables for the levels needed in pregnancy, the Centers for Disease Control and Prevention (CDC) suggest that all women of reproductive age who wish to conceive take 400 mcg of folic acid each day, alongside eating a varied diet that contains folate.
When a woman has high enough levels of folate both before and during pregnancy, the fetus has a lower risk of certain birth defects affecting the brain and spinal cord.
Folate is also essential for:
DNA replication
metabolism of vitamins
metabolism of amino acids
proper cell division
Foods with folate
The FDA require manufacturers to add folic acid to standardized enriched grain products to help reduce the risk of neural tube defects. People can get folic acid from fortified breads and cereals.
Natural folate occurs in:
dark green leafy vegetables
beef liver
avocado
papaya
orange juice
eggs
beans
nuts
Symptoms of folate deficiency
The addition of folic acid to grain products has made folate deficiency uncommon. However, the possible
symptoms of a folate deficiency may include:
weakness
headache
heart palpitations
irritability
sores on the tongue or in the mouth
skin, hair, or nail changes
The FDA recommend that women increase the intake of folates and take folic acid supplements every day before becoming pregnant and during pregnancy. Other groups who may need extra folate include people who have:
alcohol use disorder
celiac disease
conditions that interfere with nutrient absorption
IBD
People should not take more than 1,000 mcg of folic acid each day. Taking more than this can mask symptoms of a vitamin B-12 deficiency. This can cause permanent nerve damage.
Vitamin B-12
Vitamin B-12 contains the mineral cobalt and is sometimes called a “cobalamin.” The body uses vitamin B-12 for:
creating new red blood cells
DNA synthesis
brain and neurological function
fat and protein metabolism
Foods with vitamin B-12
Vitamin B-12 occurs naturally in animal products such as:
clams
beef liver
salmon
beef
milk and yogurt
People who do not eat animal products may need to get vitamin B-12 from supplements or fortified foods such as breakfast cereals and nutritional yeast.
Symptoms of vitamin B-12 deficiency
Vitamin B-12 deficiency usually causes a condition called megaloblastic anemia.
Symptoms of a vitamin B-12 deficiency can include:
fatigue
weight loss
constipation
loss of appetite
numbness and tingling in the hands and feet
memory problems
depression
People who are at risk of a B-12 deficiency include those who have:
conditions that interfere with absorption of nutrients
older adults
celiac disease
Crohn’s disease
had gastric bypass surgery or surgery on the stomach
Vegetarians, vegans, and people who are pregnant or lactating may also need extra vitamin B-12.
Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins.
What Are B-Complex Vitamins?
B-complex supplements usually pack all eight B vitamins into one pill.
B vitamins are water-soluble, which means your body does not store them. For this reason, your diet must supply them each day.
B vitamins have many important functions and are vital for maintaining good health.
B-complex vitamins usually contain the following:
B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ.
B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms.
B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils.
B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt and avocado are all good sources .
B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes.
B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin .
B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans or in supplements as folic acid .
B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy .
Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts.
SUMMARY
B-complex supplements usually contain all eight B vitamins conveniently packed into one pill.
Who Should Take a B-Complex Vitamin?
Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet.
However, certain circumstances increase the need for B vitamins, making supplements necessary.
Pregnant or Breastfeeding Women
During pregnancy, the demand for B vitamins, particularly B12 and folate, grows to support fetal development .
In women who are pregnant or breastfeeding, especially those who follow vegetarian or vegan diets, supplementing with a B-complex vitamin is crucial.
B12 or folate deficiency in pregnant or breastfeeding women can lead to severe neurological damage or birth defects in the fetus or infant .
Thanks to oxford vitality for their illustrated poster
People Taking Certain Medications
Commonly prescribed medications can lead to a deficiency in B vitamins.
For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, while metformin, a popular diabetes drug, can decrease levels of both B12 and folate.
Birth control pills can also deplete several B vitamins, including B6, B12, folate and riboflavin .
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