Vitamin B

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What is Vitamin B (complex)?

Vitamin B is a water-soluble essential micronutrient that helps make DNA, promotes cell health, maintains skin and muscle tone, boosts our immune and nervous system, and increases our rate of metabolism. It has also been shown to prevent a certain type of anemia and lower the risk of pancreatic cancer. It is often referred to as Vitamin B Complex because it contains a group of vitamins that coexists in the same foods:

  • Vitamin B1 – Thiamine
  • Vitamin B2 – Riboflavin
  • Vitamin B3 – Niacin
  • Vitamin B5 – Pantothenic Acid
  • Vitamin B6 – Pyridoxine, pyridoxal, or pyridoxamine
  • Vitamin B7 – Biotin
  • Vitamin B9 – Folic acid
  • Vitamin B12 – Cobalamin (also called cyanocobalamin in supplements)

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What does each type of Vitamin B do for us, and what types of foods contain them?

Thiamine (Vitamin B1) helps covert carbohydrates into energy and is involved in many other cellular processes. Thiamine can naturally be found in foods such as liver, pork, legumes, peas, and whole-grains.

Riboflavin (Vitamin B2) helps metabolize carbohydrates, fats, and proteins, and helps maintain the digestive and nervous system. Riboflavin can naturally be found in legumes, nuts, dairy products, and vegetables.

Niacin (Vitamin B3) is used by the adrenal gland to produce steroid hormones, helps repair DNA, and assists in the functioning of skin, nerves and the digestive system. Niacin has also been shown to reduce heart disease by lowering the “bad” (LDL) cholesterol in our bloodstream. Niacin can naturally be found in foods such as liver, poultry, red meat, whole-grains, and nuts.

Pantothenic Acid (Vitamin B5), like riboflavin, also helps metabolize carbohydrates, and proteins and promotes normal growth and development. Pantothenic Acid can naturally be found in foods such as meat, legumes, dairy products, fruits, vegetables, and whole-grains.

Pyridoxal/Pyridoxine/Pyridoxamine (Vitamin B6) helps regulate our blood glucose (sugar) levels, and maintains the health of our immune system, nervous system, and red blood cells. Pyridoxal can naturally be found in green leafy vegetables, fish, poultry, bananas, and potatoes.

Biotin (Vitamin B7) helps breakdown carbohydrates and proteins in order to produce energy, helps the body produce hormones, and is needed to convert non-carbohydrates into glucose (gluconeogenesis). Biotin can naturally be found in foods such as liver, eggs, watermelon, mushrooms, and peanuts.

Folic acid (Vitamin B9), or folate, is needed for forming red blood cells and for creation and maintenance of DNA.  Folic acid prevents birth defects (spina bifida) and anemia, and lowers the risk of certain cancers. Folic acid can naturally be found in foods such as citrus fruits, liver, nuts, wheat bread, and dark leafy-green vegetables.

Cobalamin (Vitamin B12) is need for forming red blood cells, DNA creation, and for proper nervous system functioning. Cobalamin can naturally be found in fish, milk products, poultry, shellfish and eggs.

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What is the Recommended Daily Allowance (RDA)?

Since Vitamin B consists of a group of vitamins, each type has its own RDA. Consult with a dietitian to obtain your RDA for each vitamin.

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Are there health risks associated with Vitamin B?

Vitamins B deficiency leads to respiratory infections, hair loss, depression, muscle cramps, and birth defects, as well as diseases like beriberi and anemia.

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References:

  1. Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010.
  2. “Fortify your knowledge about Vitamins.” U.S. Food and Drug Administration. February 21, 2009. Retrieved May 10, 2011 <http://www.fda.gov>
  3. “Vitamin B.” U.S. National Library of Medicine. May 26, 2011. Retrieved May 26, 2011 <http://www.nlm.nih.gov/medlineplus>
  4. “Three of the B Vitamins: Folate, B6, and B12.” Harvard School of Public Health. 2011. April 15, 2011 <http://www.hsph.harvard.edu/nutritionsource/index.html>
  5. “Vitamin B Complex.” American Cancer Society. May 15, 2010. Retrieved April 15, 2011. <http://www.cancer.org>
  6. “Vitamin B.” (Vitamin B1-B12) Health Supplements Nutritional Guide. 2008. Retrieved April 15, 2011 <http://www.healthsupplementsnutritionalguide.com>
  7. “Vitamin B6.” Office of Dietary Supplements. 2011. Retrieved May 01, 2011 <http://ods.od.nih.gov>
  8. Griffin, Morgan R. “Vitamin B-12 (Cobalamin).” WebMD. David C Leopold, MD. December 8, 2010. Retrieved April 21, 2011 <http://www.WebMD.com>

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Disclaimer

Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.

General Safety Advisory

This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.

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