B vitamins are a group of eight essential nutrients that play roles in many organs and body systems. It helps with a variety of functions, including producing energy from food, producing blood cells, and maintaining healthy skin.
This article explores the functions of B vitamins in the body and the main dietary sources of B vitamins.
We will also look at the symptoms of each vitamin B deficiency.
Vitamin B is important for making sure the body’s cells are functioning properly. These help the body convert food into energy (metabolism), produce new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.
There are eight types of B vitamins, each with its own unique function.
Together, these are called the vitamin B complex.
B vitamins are often found together in the same food. Most people can get enough B vitamins by eating a variety of nutritious foods.
However, for those who cannot meet their daily needs through diet alone, supplements are available.
If you don’t get enough vitamins from your diet or supplements, you can develop a vitamin B deficiency. Deficiencies can also occur when the body cannot absorb nutrients properly, or when certain health conditions or medications cause the body to excrete too many nutrients.
Medical experts recommend taking a certain amount of each vitamin per day to maintain good health.
The following table provides the Daily Value (DV) of each B vitamin in milligrams (mg) or micrograms (mcg) according to the Food and Drug Administration (FDA).
Below, we will take a closer look at each of the B vitamins.
The heart, liver, kidneys, and brain all contain large amounts of thiamine.body
Foods containing thiamin
Thiamine is present in:
Thiamine deficiency is not common in the United States. However, certain groups of people may not get enough thiamine, including:
- alcoholic person
- senior citizen
- a person infected with HIV or AIDS
- person with diabetes
- people with heart failure
- Those who have undergone bariatric surgery
Symptoms of thiamine deficiency
People with thiamine deficiency may experience symptoms such as:
Alcoholism can cause thiamine deficiency. This can lead to Wernicke-Korsakoff syndrome (WKS), which can cause tingling or numbness in the hands and feet, memory loss, and confusion.
WKS can cause Wernicke’s encephalopathy (WE), which can be life-threatening.
Riboflavin is
- energy production
- Helps the body break down fats, drugs, and steroid hormones
- Converts tryptophan to niacin (vitamin B3)
- Converts vitamin B6 into coenzymes needed by the body
Foods containing riboflavin
Foods rich in riboflavin include:
Symptoms of riboflavin deficiency
Riboflavin deficiency is rare but can occur if you have an endocrine disorder, such as thyroid problems, or certain other medical conditions.
People who are riboflavin deficient may experience symptoms such as:
Severe riboflavin deficiency can lead to anemia and cataracts. A deficiency of riboflavin during pregnancy can increase the risk of certain birth defects.
People most at risk for riboflavin deficiency are:
- People who follow a vegan diet or do not consume dairy products
- Athletes who don’t eat meat, especially those who also don’t eat dairy or other animal products.
- Women who are pregnant or breastfeeding, especially those who do not consume meat or dairy products
The body converts niacin into a coenzyme called nicotinamide adenine dinucleotide (NAD). NAD is a necessary part of over 400 different enzymatic reactions in the body and is the most abundant of the vitamin-derived coenzymes.These enzymes
- converts energy from carbohydrates, fats, and proteins into forms that the body can use
- metabolic processes in the cells of the body
- communication between cells
- DNA expression within cells
Foods containing niacin
Animal foods such as meat, poultry, and fish contain a lot of NAD, which is easily used by the body.
Plant-based foods such as nuts, legumes, and grains contain natural forms of niacin that are difficult for the body to utilize. However, manufacturers add niacin to foods such as cereals, and the body can easily utilize this form.
Symptoms of niacin deficiency
Intake of too little niacin can lead to niacin deficiency. Severe niacin deficiency can cause pellagra and may cause:
Untreated pellagra can lead to severe memory loss, behavioral changes, and suicidal behavior. It can lead to severe loss of appetite and even death.
People at risk for niacin deficiency include:
Pantothenic acid
Red blood cells transport pantothenic acid throughout the body so the nutrient can be used in various processes for energy and metabolism.
Foods containing pantothenic acid
Many foods contain at least some amount of pantothenic acid, but some of the foods with the highest amounts include:
Symptoms of pantothenic acid deficiency
Pantothenic acid deficiency is rare in the United States because pantothenic acid is abundant in many foods. However, it can affect people who are severely malnourished. In these cases, other nutrients are also often deficient.
Symptoms of deficiency include:
- Numbness and burning sensation in hands and feet
- headache
- irritation
- restlessness and lack of sleep
- Anorexia
People with a particular gene mutation called pantothenate kinase-associated neurodegeneration 2 mutation are at increased risk of the deficiency.
Vitamin B6, or pyridoxine, does the following:
- amino acid metabolism
- break down carbohydrates and fats
- brain development
- immune function
Foods containing vitamin B6
The richest sources of vitamin B6 are:
Symptoms of vitamin B6 deficiency
Many vitamin B6 deficiencies are associated with low levels of vitamin B12. Vitamin B6 deficiency can cause:
People at risk for vitamin B6 deficiency include:
Manufacturers add biotin to many hair, skin, and nail supplements. However, the National Institutes of Health (NIH) states:
Some people believe that biotin may help with psoriasis.
The human body requires biotin for the following purposes:
- Breaks down fats, carbohydrates, and proteins
- Communication between cells in the body
- DNA regulation
Foods containing biotin
Many foods contain biotin, including:
Symptoms of biotin deficiency
Signs of biotin deficiency include:
Although deficiencies are rare in the United States, the following groups may be at higher risk:
- People with a metabolic disorder called biotinidase deficiency
- people with alcohol use disorder
- pregnant or breastfeeding women
The natural form of vitamin B9 is called folic acid. Folic acid, found in fortified foods and some supplements, is a synthetic form of the vitamin.
Most people do not consume enough green and yellow vegetables during pregnancy to the required levels.
Folic acid too
- DNA replication
- vitamin metabolism
- amino acid metabolism
- proper cell division
Foods containing folic acid
F.D.A.
Natural folic acid occurs in:
- dark green leafy vegetables
- beef liver
- avocado
- papaya
- orange juice
- egg
- beans
- nuts
Symptoms of folic acid deficiency
With the addition of folic acid to grain products, folic acid deficiency has become rare. However, the possible symptoms of folic acid deficiency are:
CDC
- alcohol use disorder
- celiac disease
- Conditions that interfere with nutrient absorption
- IBD
People should not take more than
Vitamin B12 contains the mineral cobalt.
- make new red blood cells
- DNA synthesis
- brain and nerve function
- fat and protein metabolism
Foods containing vitamin B12
Vitamin B12 is found naturally in animal foods such as:
People who don’t eat animal products may need to get their vitamin B12 from supplements or fortified foods, such as breakfast cereals or nutritional yeast.
Learn more about vegetarian and vegan sources of vitamin B12 here.
Symptoms of vitamin B12 deficiency
Vitamin B12 deficiency usually causes a condition called megaloblastic anemia. Symptoms of vitamin B12 deficiency include:
- Malaise
- weight loss
- constipation
- decreased appetite
- Numbness or tingling in the hands and feet
- memory problems
- depression
People at risk for B12 deficiency include:
Vegetarians, vegans, and those who are pregnant or breastfeeding may also need additional vitamin B12.
Most people can get enough B vitamins from their diet.
There is usually no need to take supplements unless a medical professional confirms a deficiency of a specific B vitamin. If you are deficient in vitamin B, your health care provider will usually advise you whether you should take a vitamin B complex or a specific vitamin B supplement.
Certain factors can increase the likelihood that you will need supplements.
- Be over 65 years old
- pregnancy
- Presence of certain chronic health conditions
- long-term use of certain drugs
- Adherence to a vegan diet
It is important to remember that dietary supplements are not regulated by the Food and Drug Administration (FDA). Therefore, you should only buy supplements from reputable brands to ensure that you are consuming high-quality products.
We have compiled a list of frequently asked questions regarding B vitamins.
What are the symptoms of B vitamin deficiency?
There is no such thing as vitamin B complex deficiency. In fact, you may be deficient in vitamin B.
however,
For example, vitamin B9 deficiency can cause headaches and heart palpitations, and vitamin B2 deficiency can cause chapped lips and hair loss. It is possible to have multiple B vitamin deficiencies at once.
Is vitamin B the same as vitamin B12?
No, vitamin B is not the same as vitamin B12.
Vitamin B12 is one of the many B vitamins.
All B vitamins are essential for health.
Which foods contain vitamin B?
The following foods are sources of vitamin B.
- Pork (B1, B7)
- Nuts (B1, B3, B9)
- Legumes (B1, B3)
- Yogurt (B2, B12)
- Avocado (B5, B9)
- Chickpea (B6)
- Beef (B7, B12)
Although each B vitamin has its own function, they are interdependent for proper absorption and maximum health benefits. A healthy, varied diet provides all the commonly needed B vitamins.
Vitamin B deficiency can be treated and prevented by increasing your intake of vitamin-rich foods or by taking vitamin supplements.
Consult your doctor before taking any supplements to make sure they won’t interact with your medications.
