A Complete Look at Vitamin B

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The B vitamins are a group of eight vitamins which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. These vitamins are essential for the breakdown of carbohydrates into glucose which provides energy to the body and the breakdown of fats and proteins which aids in the normal functioning of the nervous system. They also are essential for the skin, hair, eyes, mouth, liver and muscle tone in the stomach and intestinal tract.

The body requires these vitamins and the primary sources of them are foods, beverages and our own bodies. Some of the B vitamins are produced by bacteria within our intestines. All vitamins are organic molecules that function as catalyst for reactions within the body. They allow chemical reaction to occur using less energy and less time then it would take under normal conditions. If there is a vitamin deficiency, normal body functions can break down and a person can become susceptible to disease.

B Vitamins are water-soluble vitamins. They are stored in the liver. When taken in excess they are excreted in the urine but are sometimes associated with toxicity. Some doctors and nutritionists suggest taking B-complex vitamins as a group for overall good health. But most agree that the best way to get the B vitamins is naturally by eating the right foods. They are found in brewers yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, leafy green vegetables and many other foods.

Thiamine (B1)

Thiamine is essential for the metabolism of carbohydrates into glucose. This chemical process involves the combination of thiamine with pyruvic acid to form a coenzyme, a substance that, when combined with other substances, forms an enzyme. Enzymes are those all important proteins that speed up chemical reactions in the body. Thiamine is also important for the proper functioning of the nervous system.

Thiamine is found in whole grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, yeast, the germ and husks of grains and nuts. Mega doses have not been associated with any adverse health effects and excess is excreted.

Deficiency is rare. There is several health problems associated with a deficiency. These include: Beriberi (a disease characterized by anemia, paralysis, muscular atrophy, weakness and leg spasm), Wernicke’s encephalopathy (which causes lack of coordination), Korsakoff’s psychosis (affects short term memory) and problems with mouth (sensitivity of the teeth, cheeks and gums, cracked lips). Alcoholics often have thiamine deficiencies since alcohol interferes with the absorption of thiamine through the intestines.

Riboflavin (B2)

Riboflavin also acts as a coenzyme in the breakdown of carbohydrates, fats and proteins. It is also significant in the maintenance of the skin and mucous membranes, the cornea of the eye and for nerve sheaths.

Riboflavin is found in whole grain products, meat, eggs, milk, cheese and peas. Small amounts are stored in the liver and kidneys. Excess is excreted.

Deficiency can cause skin disorders such as seborrheic dermatitis and inflammation of the soft tissue lining around the mouth and nose, and anemia. Eyes can become light sensitive and in the mouth painful lesions can develop in the corners of your lips with inflammation of the tongue.

Niacin (B3)

Niacin is needed for the metabolism of food, the maintenance of healthy skin, nerves and the gastrointestinal tract.

Niacin is found in many protein rich foods like meats, fish, eggs, milk, legumes, potatoes, peanuts and brewer’s yeast. It can also be prescribed in higher doses to help lower cholesterol but does have some side effects. These include flushing of the skin, itching, headaches, nausea, cramps and skin eruptions.

Deficiency of niacin causes pellagra. This disease has symptoms of diarrhea, dermatitis and dementia and can even result in death. High doses of niacin can reverse the effects of this disease.

Pyridoxine (B6)

Pyridoxine is needed also for the breakdown of carbohydrates, proteins and fats. It is also used in the production of red blood cells, as well as in the biochemical reactions involved in the metabolism of amino acids.

Pyridoxine is found in many foods such as liver, brown rice, organ meats, fish, wheat germ, butter, whole grain cereals, soybeans and many others.

Deficiency is rare since this vitamin is in so many foods. Alcoholics may see deficiencies. This can lead to skin disorders, confusion, neuropathy, poor coordination and insomnia. Oral symptoms include inflammation of the edges of lips, tongue and mouth. High doses are sometimes used to remedy premenstrual syndrome but no research has proven this assertion. Mega doses of this vitamin can cause nerve damage.

Cyanocobalamin (B12)

This vitamin is needed to process carbohydrates, proteins and fats to make blood cells in the body and for the maintenance of the nerve sheaths. It also acts as a coenzyme for the synthesis and repair of DNA.

It is found in liver, meat, egg yolk, milk and poultry. It is not found in any plant sources and is produced almost solely by bacteria.

B12 Deficiency is sometimes seen in vegetarians who do not take multi-vitamins and those who have an inability to absorb the vitamin. This can cause a disorder known as pernicious anemia. This causes weakness, numbness of the extremities, pallor, fever and other symptoms. Mouth irritation and brain damage are also common consequences of deficiency. Effects can be reversed by vitamin B12 shots. Many doctors recommend that people over 60 have their vitamin B levels checked to see if shots are needed.

Folic Acid (B9)

Folic acid interacts with B12 in the synthesis of DNA which is important for all cells in the body. It is also necessary for the breakdown of proteins and the formation of hemoglobin (a compound in red blood cells that transports oxygen and carbon dioxide). Folic acid is also essential to virtually all biochemical reactions that use a one-carbon transfer and is produced by bacteria in the stomach and intestines.

Folic acid is found in liver, green vegetables, yeast, whole grain cereals, and many other foods. The need for this vitamin increases during pregnancy due to high requirements of the vitamin from the fetus. The daily increase of folic acid should be increased from 180mcg to 400 mcg. Mega doses can lead to convulsions, interfere with the anticonvulsant medication used by epileptics and disrupt zinc absorption.

Deficiency causes anemia, poor growth and irritation of the mouth. Folic acid is present in nearly all natural foods but can be damaged during cooking. Deficiencies are found manly in alcoholics, the poor, the malnourished, the elderly and those unable to absorb food due to certain diseases.

Pantothenic acid and biotin

Pantothenic acid is used to breakdown carbohydrates, lipids and some amino acids. It is also used for the synthesis of coenzyme A for biochemical reactions in the body. Biotin functions as a coenzyme in carboxylation reactions, which are also useful in many of the body’s function.

Bacteria in our intestines produce both of these vitamins. Pantothenic acid is found in meats, legumes and whole grain cereals. There are no known disorders associated with a deficiency of this vitamin. Mega doses can cause diarrhea.

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