B Vitamins: What Are They & Why Are They Important?
Article by Amy Harlow
There are eight B vitamins which are found in a variety of food sources and have different functions. The main function of B vitamins is that it is a source of energy. Apart from vitamin C, they are the only other water-soluble vitamin which means that they cannot be stored in the body and should be eaten on a daily basis. B vitamins are also easily destroyed during some preparation and cooking methods. Ways to prevent this include cooking vegetables in smaller amounts and cutting them after cooking instead of before. Below are the 8 types of vitamins and why they are important.
Vitmin B1: Thiamin
Vitamin B1, also referred to as thiamin, is required for the healthy function of our brain and nervous system. Deficiency in this vitamin leads to Beriberi, which is common when people follow diets with little variety. Beriberi has many affects including weight loss, heart problems, weak limbs and in some cases can even be fatal. There are many factors that can put you at a higher risk of thiamin deficiency; an example being gastric bypass surgery causing poor absorption of vitamin B1. The recommended amount of thiamin consumption varies depending on an individual’s daily energy intake. The NHS recommend 1mg/day for men and 0.8mg/day for women.
Vitamin B2: Riboflavin
Vitamin B2, or riboflavin, helps our bodies convert nutrients into energy as well as being the cofactor of the cryptochrome pigments in the eye that are responsible for setting circadian rhythms. There have been studies suggesting that consumption of vitamin B2 can prevent migraines as it reduces the oxidative stress and inflammation of nerves. Deficiency of Riboflavin often occurs alongside other deficiencies, with signs of deficiency including cracked lips, swelling of the mouth and anaemia to name a few. In the UK it is recommended that men consume 1.3mg/day and women 1.1mg/day as vitamin B2 cannot be stored in the body so must be consumed in adequate amounts each day.
Vitamin B3: Niacin
Vitamin B3 is also known as Niacin, converts nutrients into energy and is required for making fats and cholesterol and forming and repairing our genetic material. Deficiency in Niacin leads to a condition called Pellagra, the symptoms are known as the 4Ds as they are: diarrhoea, dermatitis, dementia and death. Foods containing Niacin include meat and meat products, peanuts, wholegrains and fortified foods such as white flour. It’s recommended that men consume around 16.5mg/day and women 13.2mg/day.
Vitamin B5: Pantothenic Acid
Vitamin B5, called Pantothenic acid helps to convert nutrients into energy and helps our bodies make and break down fats. It is found in a variety of foods, such as meat, poultry, eggs, mushrooms, and avocado, as well as fortified foods. There are currently no recommendations for the amount that we need to consume, but sources of vitamin B5 should be included within the daily diet.
Vitamin B6: Pyridoxine
Vitamin B6 known as Pyridoxine has many functions, with the main ones being forming genetic material, supporting brain development during pregnancy and infancy, and keeps the healthy function of our brain and nervous system. Pyridoxine can be found in a variety of animal and plants foods and by consuming a varied diet enough vitamin B6 will be consumed. Deficiency in vitamin B6 usually occurs alongside deficiency in vitamin B12 and folate. The NHS recommends 1.4mg/day for men and 1.2mg/day for women. When taking a vitamin B6 supplement it is important not to consume too much as it can lead to negative side-effects such as loss of feelings in the arms and legs.
Vitamin B7: Biotin
Vitamin B7, which is also called Biotin, is needed in very small quantities in the body to help produce the short chain fatty acids in the gut, which are responsible for maintaining a healthy gut microbiome as well as being important for eye, hair, skin, and brain function. There are currently no recommendations for the amount that should be consumed but by eating a balanced and varied diet you should consume enough to avoid a deficiency, some foods that are high in biotin include, egg yolks, liver, avocado, and some vegetables.
Vitamin B9: Folate
Vitamin B9, or folate, is needed for the production of healthy red blood cells and to reduce the risk of neural tube defects, such as Spina Bifida in unborn babies. The best sources of dietary folate include liver, yeast extract, spinach kale and Brussel sprouts. The Department of Health and Social Care recommends that pregnant women (in the first 12 weeks) or women who are trying to conceive should take a folic acid supplement. It is recommended that this is a 200µg/day folic acid supplement (400µg/day in total) on top of the normal requirements for adults of 200µg of dietary folate each day.
Vitamin B12: Cobalamin
Vitamin B12, also referred to as Cobalamin, is required for many processes within the body and works alongside folate. One of the functions of vitamin B12 is to help balance the levels of homocysteine in the blood, as high amounts of homocysteine can increase your risk of cardiovascular disease. Deficiency in vitamin B12 can be common in vegans as the only source is from meats and animal products, such as milk, fish, and eggs. Many foods are now fortified with vitamin B12 and there are vegan supplements available to help support a vegan diet. A vitamin B12 deficiency may lead to anaemia. The daily recommended amount for adults is 2.4µg/day, the requirement for pregnant women is 2.6µg/day and during lactation 2.8µg/day.
In conclusion, there are many B vitamins that are all required for different process in the body, the overriding process being to convert nutrients into energy. By consuming a varied and balanced diet deficiency in B vitamins should not be a problem. When pregnant or lactating it is important to ensure you consume more folic acid and be aware of the fact that a higher amount of other B vitamins are required.
This blog was written by Amy Harlow and you can find her on Instagram @amy.harlow. Amy is a first year Nutrition student at the University of Leeds, and her interest in nutrition began in 2016 when she was diagnosed with Type 1 Diabetes. Amy began to become more aware of what she was eating and how what you eat has an impact on your body.
References:
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-in-food