B vitamins were once thought to be a single vitamin called vitamin B. After much research, we discovered that there are actually 8 different vitamins. Further research has also concluded that B vitamins are water soluble, meaning that they are easily excreted out of the body and therefore must be constantly consumed through our diet. B vitamins have often been the talk of supplements over the years due to the essential role they play in the metabolic process. B vitamins are essential in functions such as increasing the rate of metabolism, maintaining healthy skin and muscle tone, improving immune and nervous system functions, and promoting cell growth and division. Each B vitamin has a specific function within the metabolic process.
vitamin B1– Vitamin B1 is also known as thiamin. Thiamine is essential for healthy brain function and also for carbohydrate metabolism. Thiamine deficiencies can cause a disease called Beriberi, which is a disease of the nerves and heart. The symptoms of this disease are weight loss, emotional instability, weakness, pain in the arms and legs, impaired sensory perception, irregular heartbeat, and in severe conditions, death can occur. Thiamine can be found in a variety of foods, in low concentrations. Yeast and pork have the highest concentration of thiamin, but you can also find it in foods like whole grains, wheat flour, oatmeal, flax, sunflower seeds, brown rice, kale, potatoes, oranges, liver, and eggs.
vitamin B2– Vitamin B2 is also known as riboflavin. Riboflavin is necessary for many cellular processes within the body, including the metabolism of energy, fats, carbohydrates, proteins, and ketone bodies. Riboflavin deficiencies can cause ariboflavinosis, which is protein-energy malnutrition. Symptoms can include cracks in the hips, sensitivity to sunlight, and swelling of the tongue. Riboflavin can be found in a variety of foods such as milk, cheese, green leafy vegetables, liver, kidneys, legumes, yeast, mushrooms, and almonds.
vitamin B3– Vitamin B3 is also known as niacin. Niacin is an essential nutrient that plays a role in the metabolic process. Niacin is involved in both DNA repair and the production of steroid hormones in the adrenal gland. Niacin deficiencies along with tryptophan deficiencies are called pellagra. Symptoms of pellagra include aggression, skin inflammation, insomnia, mental confusion, and diarrhea. Niacin can be found in a variety of foods such as salmon, avocados, broccoli, nuts, seeds, whole grains, carrots, and mushrooms, and in animal products such as meat, chicken, and beef. pig.
vitamin B5– Vitamin B5 is also known as pantothenic acid. Pantothenic is an essential nutrient to sustain life. It plays a key role in the metabolism and synthesis of carbohydrates, proteins and fats. Deficiencies in pantothenic can cause acne and, in severe cases, can cause paresthesia, numbness of the skin. Pantothenic acid can be found in many foods, but whole grains, vegetables, meat, eggs, and royal jelly contain the highest amounts.
vitamin B6– Vitamin B6 is also known as pyridoxine. Pyridoxine helps balance sodium and potassium, as well as promoting red blood cell production. Pyridoxine has also been linked to cardiovascular health by lowering homocysteine levels, which has been linked to cardiovascular disease. Pyridoxine deficiencies can lead to anemia, high blood pressure, fluid retention, depression, and dermatitis. Pyridoxine can be found in various grains, green leafy vegetables, liver, eggs, and meat.
vitamin B7– Vitamin B7 is also known as biotin. Biotin is a cofactor in fatty acid and leucine metabolism, and plays a role in regulating blood glucose levels. Deficiency in adults does not usually cause any symptoms; however, in babies it can cause growth problems and neurological disorders. Biotin can be found in a wide variety of foods such as liver, legumes, soybeans, milk, in small amounts, but larger concentrations can be found in royal jelly and brewer’s yeast.
vitamin B9– Vitamin B9 is also known as folic acid. Folic acid is essential for many biological functions, such as playing a key role in the metabolism process to produce healthy red blood cells and preventing anemia, lowering homocysteine levels, and cardiovascular disease. Some research has also shown evidence that folic acid may slow the effects of aging on the brain. Folic acid is especially important during pregnancy, as a deficiency in pregnant women can lead to birth defects, so supplementation during pregnancy is often recommended. Folic acid can be found in large amounts in leafy vegetables, beans, peas, sunflower seeds, liver, and baker’s yeast.
B12 vitamin – Vitamin B12 is sometimes called cobalamin. Vitamin B12 has been a popular supplement in energy drinks due to its vital role in the normal functioning of the nervous system and brain. Along with folic acid, vitamin B12 helps make healthy red blood cells. Vitamin B12 also plays a role in the metabolism of the body’s cells, including its regulation and synthesis, as well as the synthesis and energy production of fatty acids. Vitamin B12 deficiency can lead to anemia, the inability of DNA to be synthesized in the production of red blood cells, memory loss, increased chances of cardiovascular disease, and other cognitive defects. Because vitamin B12 is only found in meat, eggs, milk, and other animal products, vegans should supplement their diet with vitamin B12 or purchase plant-based foods that contain vitamin B12.
B vitamins are the second most important supplement you can take, other than a multivitamin for a healthy body. B vitamins are an essential part of getting the most nutrients from your diet and helping your body stay energized and healthy. It is very difficult to consume optimal amounts of each B vitamin individually, so it is much easier and cheaper to take a vitamin B complex. Even if you are not sure if you are getting too much of a specific B vitamin, you cannot overdose because it is easily removed from the body. In addition, with a complex you are using the synergistic effect of all the B Vitamins, which means better digestion and absorption of fats, proteins and carbohydrates. B vitamins should be taken after a meal, but don’t take them at the same meal as your multivitamin.
