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Vitamin B complex plays an indispensable role in many aspects of human health, from energy metabolism to maintaining a healthy nervous system. Although it is well known to most that our bodies needdifferent types of vitamin B, there is often confusion between the various individual elements of this large group of vitamins.
The important role of vitamin B in the human body
Basic overview of the B vitamin complex
Vitamin B complex is a group of B vitamins that plays a role in the functions of the human body, including heart and cell health. These vitamins are usually obtained through a balanced diet and are essential for maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on our energy level, brain function and cell metabolism.
Functions of vitamin B in cell metabolism and energy levels
Vitamin B supports:
- Cell health
- Growth of red blood cells
- Energy levels
- Eyesight
- Brain function
- Digestion
- Appetite
- Proper neurological function
- Hormone and cholesterol production
- Cardiovascular health
- Muscle tension
B vitamins are important for pregnant or breastfeeding women because these vitamins help in fetal brain development and reduce the risk of birth defects.
The importance of vitamin B for brain function and mental health
B vitamins play a role in all aspects of the human brain function, including energy production, DNA/RNA synthesis and repair, genomic and non-genomic methylation, and the synthesis of many neurochemicals and signaling molecules. An appropriate amount of B vitamins in our body is required for optimal physiological and neurological functioning. Vitamin B6 is important for the synthesis of neurotransmitters that regulate our mood.
Health benefits of vitamin B
Role in the immune system
B vitamins, especially B12, B2 and B6, play a role in the immune system by supporting the function of T-cells and other white blood cells, which are responsible for killing unwanted viruses and bacteria that can cause infections.
Effect on mood and symptoms of depression
Studies have shown that supplementing B vitamins can have a positive effect on mood in both healthy and at-risk adults. Vitamin B6 in particular has an effect on the synthesis of neurotransmitters that regulate our mood.
Brain health and neurological decline
B vitamins are important for brain health and contribute to optimal psychological and neurological functioning. Vitamins B6, B9 and B12 contribute to the metabolism of homocysteine.
Supporting skin, hair and nail health
B vitamins play an important role in maintaining healthy skin, hair and nails.
- B5 can promote skin health and maintain cholesterol and triglyceride levels
- B12 regulates skin pigmentation and has an effect on the absorption of iron by the body, which helps support strong and healthy nails
- Biotin (B7) supports fatty acid metabolism and protects cells against damage and moisture loss
- B3 (niacin), often used in cosmetics, can also support your skin care routine
Natural sources of vitamin B
Many foods contain high amounts of B vitamins, including certain meats, fish, poultry, legumes, seeds, eggs, dairy products, and leafy greens. Different types of vitamin B can occur in a specific food sources, many of which are of animal origin, such as meat, fish, and dairy products.
Meat, fish and dairy products
Salmon is rich in riboflavin, niacin, vitamin B6, and vitamin B12, and is an excellent source of thiamine and pantothenic acid. It is low in mercury and contains high amounts of omega-3 fatty acids and protein.
Beef contains plenty of B3, B6 and B12. A 100g serving provides approximately one-third of our recommended daily intake for each of these vitamins, in addition to smaller amounts of other B vitamins.
Milk and other dairy products contain about one-third of our daily riboflavin requirement in just one glass (240 ml). Milk is also a good source of highly absorbable B12.
Whole grains and fortified cereals
Breakfast cereals often contain added thiamine, riboflavin, niacin, folic acid, B6, and B12. Some contain up to 100 percent of the recommended daily intake of these vitamins. Still, it is important to choose cereals made from whole grains with minimal added sugar. Whole wheat bread is a good source of B vitamins, while cooked white rice often lacks these.
Legumes and leafy greens
Most legumes, such as pinto beans, black beans, and lentils, are rich in folate, a B vitamin that is important for reducing the risk of certain birth defects. Leafy greens, especially spinach, kale, beets, and romaine lettuce, are among the best plant-based sources of folate. It is advisable to consume them raw or boil them briefly to preserve as many nutrients as possible.
When to consider vitamin B supplements and see a doctor
Identifying symptoms of vitamin B deficiency
Vitamin B deficiencies manifest themselves in a variety of symptoms that can affect our physical, neurological, and psychological health. Common physical symptoms include fatigue, weakness, nausea, vomiting, diarrhea, weight loss, and a sore mouth or tongue. Neurological problems can manifest as numbness or tingling in the hands and feet, vision problems, memory problems, and difficulty walking or speaking. Psychological symptoms often include depression, irritability, and behavioral changes. These symptoms develop over time and may worsen with age, which is why it is important to recognize them early.
Special considerations for vegetarians and vegans
Vegetarians and vegans are particularly at risk for vitamin B12 deficiency due to the absence of animal-based products in their diet, which are the main source of vitamin B12. To prevent deficiency, it is essential for those following a plant-based diet to consume enriched foods like certain breakfast cereals, nutritional yeast, and plant-based milk, or take vitamin B12 supplements. Regular monitoring of vitamin B12 levels is recommended, especially if dietary options are limited. For vegetarians and vegans, it is important to consume adequate amounts of enriched foods or vitamin B12 supplements to maintain a strong and healthy body.
Vitamin B recommendations for pregnant women and the elderly
Pregnant women, especially those living in areas without sufficient support structures, should consider taking vitamin B supplements. Supplementation during pregnancy has been shown to be a highly effective way to improve vitamin B12 levels in mothers and babies. The elderly might also need to take vitamin B12 supplements, as the body's ability to absorb this vitamin through our diet decreases with age.
Each of us should strive for optimal intake of B vitamins as part of a holistic approach to maintaining and promoting good health.