Vitamin B complex is a group of nutrients that play a range of different roles in your body. Many people will get their average daily amount from their balanced diet due to it being found in a variety of foods. There are many different life factors that will require you to take more vitamin B complex such as age, pregnancy, dietary requirements, medical conditions, genetics, medication and alcohol use. Vitamin B is a very important supplement for pregnant women. Gynaecologists must recommend them because it will be very helpful to manage the energy level of their body and reduce risk of birth defects. In these circumstances, you can often purchase supplements that will help to achieve your daily average. In this article, we will give you a guide on Vitamin B Complex and go through the benefits, the deficiency side effect and the food to be eating.
Vitamin B1 (Thiamin)
Vitamin B1, known as thiamin is vital for your metabolism, this refers to how the body utilises food for energy. With this being said, it is easy to understand that if you have a high metabolism and burn off energy fast, then you will be in need of extra thiamin. Thiamin is also involved in muscle and nerve function.
Symptoms of Vitamin B1 Deficiency:
Some people may get a deficiency and can experience symptoms including headaches, fatigue and can cause irritability. Those who have a major deficiency may have nervous system problems including:
- Exaggerated reflexes
- Numbness
- Tenderness
- Seizures
B1 deficiency can also cause muscle weakness, loss of coordination, pain, mental disorientation and sometimes can also cause paralysis which is called beriberi. People with a deficiency B1 deficiency may also benefit from taking a supplement including people who:
- Have alcohol use disorder
- Undergoing dialysis treatment
- Have HIV
- Have had their stomach removed
- Have an artificial kidney
- Have anorexia
- Have intestinal or liver disease
Benefits of Thiamin:
Improved nerve and muscle function
Helps nerve damage caused by diabetes
Stabilises blood sugar with diabetes type 2
Improved metabolism
There are many sources of vitamin B1 including:
- Nuts
- Seeds
- Legumes
- Beef
- Pork
- Whole and enriched grains.
Vitamin B2 (Riboflavin)
Vitamin B2, also known as Riboflavin also plays an important role in your metabolism. This nutrient is used for the development of red blood cells as well as helps to convert carbohydrates into energy. Cell function, growth, development and metabolism of fats are also key roles of Riboflavin.
For the developing brain and spinal cord of your unborn child best obstetrician and gynaecologist advice to take vitamin B12, because is crucial need during pregnancy. DNA and healthy red blood cells are also produced with its aid. Only naturally occurring sources of vitamin B12 are animal products and fortified plant meals.
People who don’t get enough B1 in their diet can have a condition called ariboflavinosis.
Symptoms of B2 deficiency include:
- Cracks in the corners of your mouth
- Swollen tongue and lips
- Liver problems
- Anaemia
- Visual impairment
- Grease patches near the nose, mouth and ears
Benefits of Riboflavin:
- Carbohydrate metabolism
- Red blood cell development
- Cell function
There are many sources of vitamin B2 including:
- Dairy products
- Broccoli
- Dark leafy greens
- Fish
- Poultry
- Eggs
Vitamin B3 (Niacin)
Vitamin B3, also known as Niacin is another vitamin that is needed to keep our metabolism in order. Not only does niacin support the conversion of nutrients into energy, but also helps to create and repair DNA. It also has antioxidant properties which are why it is also recommended to people who have alcohol dependencies.
Others who require more niacin include those who:
- Are malnourished
- Have AIDS
- Have carcinoid syndrome
- Have Hartnup disease
- Get little iron, riboflavin or vitamin B6 in their diet
Symptoms of vitamin B3 deficiency include:
- Memory loss, apathy, hallucinations
- Suicidal, paranoid or aggressive behaviour
- Extreme tiredness
- Headaches
- Depression
- Rough skin
- Vomiting, constipation or diarrhoea
- Rough skin
Benefits of Niacin:
- Improves your metabolism
- Convert nutrients into energy
- Creates and repairs DNA
- Improves cholesterol levels
- Protects against Alzheimer’s and cognitive decline
Sources of B3:
There are two main forms of niacin in food, these are nicotinic acid and nicotinamide which both convert the amino acid tryptophan into nicotinamide. If you are one to have a lot of protein in your diet, chances are that you won’t be deficient. Other foods include:
- Poultry
- Beef
- Pork
- Fish
- Nuts
Vitamin B5 (Pantothenic Acid)
Vitamin B5, also known as Pantothenic Acid, is also a B vitamin that helps the body to metabolise carbohydrates, protein and fat. Its main purpose is to break down fats. Due to there being vitamin B5 in a lot of foods, it is very hard to be deficient in this vitamin.
Symptoms of vitamin B5 deficiency include:
- Headaches
- Fatigue
- Numbness in the hands and feet
- Gastro issues
- Irritability
Benefits of vitamin B5 include:
- Aids protein, carbohydrate and fat metabolism.
- Improves triglyceride and blood cholesterol levels.
Sources of vitamin B5 include:
- Fortified foods
- Avocado
- Brown rice
- Potatoes
- Yoghurt
- Organ meat
- Beef
- Chicken
- tuna
- Shitake Mushroom
Vitamin B6 (Pyroxidine)
Vitamin B6 is sometimes known as pyroxidine and is used for amino acid metabolism. This is essential for people who train hard at the gym as it breaks protein from the food you eat into amino acids. The body will then use amino acids to make new cells, build muscle and other tissue.
During intense workouts, vitamin B6 helps to speed up the release of glucose which is formed from glycogen in muscles. B6 also helps to create heme which enables your blood cells to carry oxygen.
Due to the vitamin B complex needing all vitamins to work together, it makes sense that B6 helps to convert tryptophan into niacin. It also helps to regulate mood controllers called neurotransmitters which include serotonin and dopamine.
Symptoms of vitamin B6 deficiency include:
- Weakness
- Skin inflammation
- Poor nerve function
Benefits of vitamin B6:
- Metabolises amino acid
- Improves memory in older people
- Reduces symptoms of PMS including irritability, forgetfulness, bloating and anxiety
Sources of vitamin B6:
If you are vegan, it can be difficult to get your daily amount through food, but some resort to having a vitamin B complex tablet to help them achieve their daily amount. Foods include:
● Chicken
● Pork
● Fortified cereals
● Fish
● Legumes
● Eggs
Vitamin B7 (Biotin)
Vitamin B7 has many other names, but it is commonly referred to as biotin or vitamin H. This vitamin is essential to metabolise protein and lipids. It also helps the process of forming glucose which the brain, in turn, uses for energy. Biotin has been said that a supplement that can help improve your hair, nails and skin but there has been no real evidence to support this.
Those who are likely to be deficient include people that are pregnant or breastfeeding have an alcohol dependency or those who have a rare genetic disorder called biotinidase deficiency
Symptoms of Vitamin B7 Deficiency:
● Hair thinning on the body and head
● Nervous system disorders
● Seizures
● Brittle nails
● Pinkeye
● Skin infections
● A rash around the eyes, mouth and anal area
● High levels of acid in the blood and urine.
Benefits of B7:
● Metabolises fat and protein
● Produces glucose for the brain
Sources of Citamin B7
You can meet your daily intake with foods high in biotin which include:
● Fish
● Meat
● Yeast
● Peanut butter
● Egg yolk
Vitamin B9 (Folate)
Vitamin B9, also known as folate or folic acid, is definitely one of the most important vitamins for when one is pregnant. Folate refers to the vitamin B that is found in food. Folic acid, however, is often found in supplements. Folate is used by the body to metabolise protein, keeping oxygen levels up in blood cells and maintaining their health. Vitamin B9 is also used to develop genetic material such as DNA. The reason why it is essential for pregnant women is the fact that it forms the neural tube for the fetus which develops the brain and spinal cord.
Symptoms of vitamin B9 deficiency:
Pregnant women who are deficient in vitamin B9 can run the risk of their babies having some sort of defects that can affect the head and spine. These include anencephaly and spina bifida. There are others who may be deficient in B9 including those who have celiac disease
Inflammatory bowel disease and alcohol use disorder. Others who are also deficient can also cause other symptoms including:
● Poor growth
● Gingivitis
● Diarrhoea
● Loss of appetite
● Forgetfulness
● irritability
Benefits of vitamin B9:
● Metabolises protein
● Cell division
● Creation of genetic materials & DNA
● Neural tube development
Sources of vitamin B9:
There are many foods rich in folate including:
● Peas
● Liver
● Rice
● Lentils
● Oranges
● Spinach
● Sprouts
● Asparagus
Vitamin B12 (Cobalamin)
Vitamin B12, also known as cobalamin, is used for a range of functions such as the metabolism of fat and protein as well as the synthesis of haemoglobin. B12 also helps to support the nerve fibers outer coverings that protect them from damage.
Deficiency in vitamin B12
Although the body stores B12 in the liver, it is still common for people to be deficient in the vitamin. B12 can be deficient in people who struggle to absorb it which include older adults. There are many serious symptoms that are in relation to a B12 deficiency including certain neurological issues, anaemia which can also affect your cognition and makes your brain volume lower. When research was performed, they found that a lack in B12 caused a slower perpetual speed and also reduces long term memory.
For B12 to be absorbed the body must produce intrinsic factors in the stomach which is common, but some may not be able to which in turn causes a deficiency this usually happens the more you age.
Vitamin B12 deficiency symptoms:
● Nerve damage signs (numbness or tingling)
● Weak muscles
● Memory problems
● Fatigue
● Confusion
● Pale skin
● Balance problems
● Heart palpitations
● Depression
● Infertility
● Weight loss
Benefits of vitamin B12:
Vitamin B12 supplements are often aimed to improve energy levels as well as improve athletic performance, but there has been no evidence to support this claim. Vitamin B12 can help with:
● Preventing anaemia
● Development and function of the central nervous system
● Synthesises DNA
● Protects nerve damage
● Healthy production of red blood cells
Sources of vitamin B12:
Vitamin B12 is found in dairy products and also meat meaning it can be difficult to be deficient if you eat these. If you have dietary requirements due to you being vegan, or following a plant-based diet then you can take vitamins with B12 in them. If this is the case, speak to your doctor before taking to see if they would benefit you. Foods include:
● Fish
● Meat
● Poultry
● Milk
● Yoghurt
● Clams
● Beef liver
● Nutritional yeast
● fortified breakfast cereals
As you can imagine, it can be difficult to get all of your recommended daily amount of b vitamins, which is why many resorts to having a vitamin B complex that contains all of these B vitamins in one which can give you the boost you need to meet your amount.