B vitamins are a group of eight essential nutrients. These can be of great importance for many organs and body systems,if you prevent nutrient deficiencymust. Although these can work together in the body, they also perform their own unique functions. For this reason, in this article we examine the function of B vitamins in the body as well as other important food sources.
What are B vitamins?
The so-called vitamin B complex is especially important if you want to ensure that your body cells function properly. They help the body convert food into energy through metabolism, create new blood cells, and maintain healthy skin and brain cells and other body tissues. For this reason, it is important to know that you are using preparations that have such aVitamin B Complexcontain and can prevent vitamin deficiency with smart supplementation.
There are eight important B vitamins, each of which plays its own role in many processes in the organism. Together these are called vitamin B complex. B vitamins are often found together in the same foods. Many people can get enough of it naturally by eating a variety of nutrient-dense foods. However, those who have difficulty meeting their daily needs can use nutritional supplements.
- Thiamin (Vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin (Vitamin B3)
- Pantothenic acid (vitamin B5)
- Vitamin B6
- Biotin (Vitamin B7)
- Folic acid (vitamin B9)
- Vitamin B12
People can develop a vitamin deficiency if they don't get enough B vitamins from their diet or supplements. Deficiencies can also occur when the body cannot absorb nutrients properly or when it eliminates too much of them due to certain health conditions or medications.
Recommended daily values
Health experts recommend that people get a certain amount of each vitamin per day to improve overall health. In the following table you will find the recommended daily values of each B vitamin summarized in milligrams (mg) or micrograms (mcg):
Below we take a closer look at the most important B vitamins.
Vitamin B6
Also known as pyridoxine, vitamin B6 helps produce insulin, fight infections, and create non-essential amino acids (the building blocks of protein). Beans, chicken, bananas, baked potatoes, pork, fish, nuts and fortified breakfast cereals contain vitamin B6.
Folic acid
Folic acid is particularly important during pregnancy. Consuming sufficient amounts of it helps reduce the risk of spinal and brain deformities (called neural tube defects). Sources of folic acid include many fruits and vegetables, including beans, oranges, avocado and spinach, as well as fortified whole grains such as bread and rice.
Vitamin B12
The biochemical name of theVitamins B12is cobalamin. It also plays an important role in the formation of new red blood cells, and its deficiency could lead to anemia. Such a vitamin is mainly found in animal products such as milk, yogurt and cheese, meat, fish, poultry and eggs.
However, many whole grain products and cereals are also fortified with vitamin B12. So most of them are an important source of this vitamin for vegetarians and vegans. However, people on a vegetarian diet may also need a vitamin B12 supplement.
The following B vitamins, already listed above, are also often used by their biochemical names, but they are all found in a variety of foods. For this reason, deficiency is relatively rare thanks to the consumption of the following foods and the nutrients they contain:
- Thiamin:Pork, peas, whole grains, fortified grain products such as bread, rice, pasta and fortified grains in general
- Riboflavin:Cheese, yogurt, fortified grains, lean meats, eggs, almonds and green leafy vegetables
- Niacin:Protein-rich foods such as peanut butter, beef, poultry and fish, and fortified grain products
- Pantothenic acid:Yogurt, sweet potatoes, milk, avocado, corn, eggs and beans
- Biotin:Eggs, peanuts, fish, sweet potatoes and almonds
B vitamins as dietary supplements
MostMultivitamin supplements includeda portion of each B vitamin, and many provide 100% or more of a person's daily requirement for each vitamin. People can purchase B vitamins as individual supplements if they are missing a type. However, some evidence suggests that complete B-complex vitamin supplementation may be a better choice, even if a person is only deficient. Researchers also state that most people have vitamin deficiencies and would benefit from high-dose B-complex supplementation. Consult a doctor before taking supplements to ensure they do not interact with medications.
Each of the B vitamins has a unique function, but they depend on each other. With controlled supplementation you can allow your body to absorb it properly and get the best health benefits from itimportant nutrientsachieve. However, a healthy, varied diet generally provides all the B vitamins a person needs. Most people can therefore successfully treat and prevent vitamin deficiency by increasing their dietary intake of vitamin-rich foods or taking vitamin supplements.
