Vitamin B
B Vitamins are essential and important for maintaining a healthy energetic body. They help us at the cellular level for energy production, metabolism of nutrients, and red blood cell production, normal physiologic and metabolic functions. Most B vitamins support adrenals, help maintain the digestive, nervous, skin, and muscle systems.
Our bodies will utilize more B vitamins when the body is under stress or unbalanced mentally, emotionally and physically. Supplementation is important if undergoing increased stressors.
B vitamins are only consumed through our diet or supplementing. They are not made or stored in our bodies. Most people get enough B vitamins through a healthy balanced whole food diet. B Vitamins are water-soluble and are delicate, meaning they are destroyed with over heating, processing and by alcohol.
Summary B Vitamin Facts:
Cellular functioning, energy and repair
Red blood cell production
Help with metabolism of carb, protein and fat
Help maintain healthy skin and muscle tone
Water soluble
Not stored in the body
Only consumed through diet or supplements
Needed for support with increased stress, illness, high demand on the body, travel, smoking, drug and alcohol use, unhealthy diet
Food Sources
Animal food sources: meat, fish, poultry, eggs, shellfish and liver
Plant food sources: grains, nuts, potatoes, beans, lentils, and green leafy veggies, citrus, melon, bananas and fruits.
Alcohol consumption does inhibit the absorption or metabolism of B vitamins.
There are 8 B vitamins that are part of the B Complex family. Their functions are unique but still have a close interrelated function.
B Vitamin Deficiency - I have listed some symptoms below. Symptoms are suggestions and not diagnosis of your condition.
Certain Genetic MTHFR mutations decrease the absorption of some B vitamins (Folate B9, B6, B12). Below I have listed some deficiency symptoms.
Compromised digestion and some autoimmune disorders have decreased absorption of B vitamins.
Elderly people have a decreased ability to absorb B vitamins.
Please make sure to always consult with your health care provider.
B Complex Vitamins
Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Biotin (B7)
Folate (B9) Folic acid in food
Cyanocobalamin or Cobalamin (B12)
Types of B Vitamins
Vitamin B1 – Thiamin
Important for glucose metabolism, nerve, and muscle function. Deficiency symptoms: mental confusion, irritability, fatigue, coordination, muscle weakness.
Important with many physiological functions of the nerves, muscles and digestion. B1 helps metabolize carbohydrates for energy.
Food Sources: Bean, lentils, Brewer's yeast, beef, pork, whole-grain breads, cereals, oatmeal, rice bran, wheat germ, milk, nuts, seeds and oranges, sesame seeds and nut milks.
Vitamin B2 – Riboflavin
Important for energy production, vision and skin. Deficiency symptoms are rare but include: vision and skin ailments, cracked lips, sores on lips or inside mouth.
Assists with metabolic processes in the body, energy production and normal cell function and growth. B2 is a major role player for other other B vitamins to undergo chemical changes that make them useful.
Food Sources: Dairy products (milk, cheese, cottage cheese and yogurt), eggs, enriched or fortified cereals and grains, meats(red meat, liver, poultry, and fish), green veggies (green leafy, asparagus and broccoli).
Vitamin B3 – Niacin
Important for metabolism of carbohydrates, fats and alcohol into energy. Also for maintaining healthy cardiovascular, digestive, skin, and nervous systems. Helps with lowering cholesterol, atherosclerosis, asthma-induced wheezing, Alzheimer's and osteoarthritis.
Deficiency symptoms: Dry cracked lips, dermatitis or red swollen mouth. Deficiencies are more common with digestive and excessive alcohol consumption.
Side effects may include: flushing, hive like red patches, itching, nausea.
Food Sources: Salmon and tuna, eggs, leafy vegetables, broccoli, tomatoes, carrots, sweet potatoes, avocados, nuts, whole grain breads and cereals (oatmeal, rice bran, wheat germ), legumes and mushrooms.
Vitamin B5 – Pantothenic Acid
Important for metabolism of carbohydrates, fats and alcohol and production of red blood cells.
Deficiency: Rare.
Food Sources: Whole grains breads and cereals (oatmeal, rice bran, wheat germ), eggs, meat (red meat, poultry and liver), legumes (lentils and beans), avocado, and yogurt.
*Vitamin B6 – Pyridoxine
Commonly well known and also very important for carbohydrate and protein metabolism and the production of red blood cells brain neurotransmitters.
B6 is important for the immunity and hormone function.
Supplementing will help with nerve repair, carpal tunnel, arthritis, asthma, PMS, stress, fatigue, memory, focus, ADD and ADHD.
Deficiency Symptoms: fatigue, depression, anxiety, decreased immunity, cracked corners of the lips, red itchy rash typically on the face or upper body
Vitamin B6 is one we are all familiar with and very important. It has many key roles: production of neurotransmitters, assist in metabolic processes like fat and protein metabolism, and immune function in older individuals.
B6 also helps with conditions: nerve compression injuries (carpal tunnel), PMS, and some cases of depression and arthritis.
B6 is often helpful with stress, fatigue, memory loss, ADD, ADHD, and asthma.
Food Sources: legumes (lentils and beans), vegetables (carrots, spinach, peas and potatoes), bananas, whole grain breads and cereals (oatmeal, rice bran, wheat germ), dairy products (milk, cheese, yogurt, cottage cheese), eggs, fish and shell fish, yeast, meat (red mean, poultry and liver), sunflower seeds.
Vitamin B7 – Biotin
Biotin is needed for energy and amino acid metabolism. It is important and essential for many enzymes to work properly. Commonly supplemented to help with skin, hair and nails (hair loss, dermatitis, alopecia and brittle nails).
Supplementing can help with neuropathy, Parkinson's, Chron's diseased vaginal candidiasis.
Deficiency symptoms: unhealthy hair and nails, skin and nerve ailments.
Biotin is most commonly known to help with skin, nails and hair. It decreases insulin resistance improving glucose tolerance, and possibly preventing birth defects. It plays a role in energy metabolism, and has been used to treat alopecia, cancer, Crohn’s disease, hair loss, Parkinson’s disease, peripheral neuropathy, seborrheic dermatitis, and vaginal candidiasis.
Food Sources: Fortified breads and cereals, wheat bran, barley, yeast, egg yolks, milk, veggies (avocado, broccoli, potatoes, corn, spinash, cauliflower, brussel sprouts), rnuts, cheese, legumes, mushrooms, meat (poultry, pork, fish, liver and organ meats).
Vitamin B9 – Folic Acid or Folate
Folate is essential for human growth and development, encourages normal nerve and proper brain functioning. It is important for pregnant women to take to prevent neural tube defects or other defects of the fetal brain or spine.
Deficiency symptoms: fatigue, irritability, headaches, shortness of breath, pale skin, mouth sores.
Food Sources: Legumes (lentils and beans), green vegetables (green leafy, spinach, asparagus), whole grain breads and cereals, fruits (bananas, melons, oranges, lemons), yeast, and mushrooms.
*Vitamin B12 – Cobalamin
Important for red blood cell, nerve cells surrounding, RNA, DNA and neurotransmitters production and health.
Deficiency symptoms: fatigue, loss of appetite, constipation, memory, tingling hands and feet, balance problems.
Most commonly known for methylation and the metabolism of fatty and amino acids.
Deficiency is more commonly seen in vegan and vegetarian diets including babies of nursing mothers.
Plays a major role and is necessary to supplement especially if you have the common methylation mutations in your DNA.
B12 helps with development and maintenance of red blood cells, nerve cells, and helps in the production of DNA, RNA, and neurotransmitters.
Food Sources: Most animal-derived meats and foods, dairy products and eggs.
