B Vitamins

The B vitamins are: - B1 (thiamine) - B2 (riboflavin) - B3 (niacin) - B5 (pantothenic acid) - B6 - B7 (biotin) - B12 - Folic acid These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins. Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia.

Introduction

B vitamins are a group of vitamins that your body needs to function and stay healthy. Examples of vitamin B include Thiamine (vitamin B1), Riboflavin (vitamin B2), and Niacin (vitamin B3). A lack of one or more of the B vitamins can cause diseases, such as anemia. Getting the recommended amount of each of the B vitamins is important for healthy living and preventing diseases. This program will help you better understand the importance of B vitamins in the body and how you can make sure you are getting the right amount. It discusses major types of vitamin B and which foods are rich in them.

B Vitamins

B vitamins help your body in many ways. They help your body make energy from the food you eat. They also help keep many parts of your body healthy, like the skin, hair, eyes, nervous system, and digestive system. B vitamins also help your body make red blood cells. Red blood cells carry oxygen to different parts of the body. Red blood cells also remove carbon dioxide from your body. B vitamins can be confusing. Unlike vitamin D, which is a single vitamin, B vitamins are a family of vitamins such as vitamin B1 or B2. However, they may be known by other names such as thiamine for vitamin B1 and riboflavin for vitamin B2. There are eight main types of B vitamins:

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic Acid (B5)
• Pyridoxine ( B6)
• Biotin (B7)
• Folic Acid (B9)

·         Cobalamin (B12)

Only two B vitamins, B6 and B12, are commonly known by their number. Most B vitamins are better known by their name, like folic acid or thiamine. Click on one of the following vitamins to learn more about its role and benefits.

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic Acid (B5)
• Pyridoxine ( B6)
• Biotin (B7)
• Folic Acid (B9)
• Cobalamin (B12)

Not having enough of some B Vitamins can cause diseases. For example, anemia can be caused by a lack of B12 or B6.

B Vitamin Deficiency

Not getting enough of certain B vitamins can cause a number of problems with the mind and the body. Some people are at a greater risk of not getting enough of the B vitamins they need. Some groups that have a high risk of not getting enough B vitamins include:

• People over 50
• People with pernicious anemia
• People who have weight loss surgery
• People with digestive problems
• People who drink a lot of alcohol on a regular basis

·         Vegetarians and vegans

Some people do not get enough B vitamins because their body does not absorb it well. Other people do not get enough B vitamins because they do not eat foods that have a lot of B vitamins. The body uses each B vitamin in a different way. Not getting enough of one type of B vitamin can cause different problems than not getting enough of a different type of B vitamin. Not getting enough thiamine may cause you to feel tired or weak. It can also cause Wernicke-Karsakoff syndrome (WKS), a type of brain disorder seen most often in alcoholics. WKS causes a loss of muscle coordination, vision impairment, brain damage, psychosis and damage to the nerves. Early symptoms of riboflavin deficiency include burning, itching eyes and a sensitivity to light. A severe deficiency could cause mouth sores, skin disorders, swelling of mucus membranes, and anemia. A lack of niacin can cause a condition known as pellagra. The symptoms of pellagra include digestive problems, inflamed skin, and mental disturbances. Pellagra is not a common disease in developed countries because most foods contain niacin. A lack of vitamin B6 can cause a number of mental and physical health problems. Confusion, depression, and irritability are symptoms of a B6 deficiency. Some symptoms caused by a lack of vitamin B6 include:

• Confusion
• Depression
• Irritability
• Mouth and tongue sores
• Anemia

Not getting enough folic acid may cause the following symptoms:

• Weariness
• Gray hair
• Ulcers of the mouth
• A swollen tongue

·         Poor growth rates in children

Long term folic acid deficiency could result in anemia. A folic acid deficiency in women who become pregnant may result in birth defects, including anencephaly and spina bifida.

A vitamin B12 deficiency may cause constipation, a loss of appetite, weight loss, weariness, weakness, and megaloblastic anemia. Nerve damage may also happen, causing problems such as numbness and tingling in the hands or feet.
In infants, a vitamin B12 deficiency may be fatal or cause developmental problems. These infants will take longer to reach developmental milestones, like those related to movement. A vitamin B12 deficiency can also cause megaloblastic anemia in infants. There are no known medical problems related to a lack of either biotin or pantothenic acid.

Sources of B Vitamins

Your body cannot store B vitamins. It is important to replace them every day by eating foods rich in B vitamins or by taking vitamin supplements. Some natural sources of B vitamins include proteins like dairy products, meat, eggs, poultry, and fish. Peas, beans, and leafy green vegetables are also good, natural sources of B vitamins. Many other foods have been fortified with B vitamins, meaning that B vitamins have been added to a food that might not be rich in B vitamins. Many cereals and breads have added B vitamins to help people get their recommended daily intake. Brewer’s yeast is rich in all B vitamins except B12. Brewer’s yeast is bitter to taste and difficult to eat on its own. It is regularly used to make nutritional supplements. Organ meats, such as the liver, tongue, kidney, and liver, also have large amounts of B1, B2, B5, B9, and B12. B vitamins are available in supplement form, but you should talk to a healthcare provider before beginning any B vitamin supplement.

Recommended Amounts

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, also affect the amount of B vitamins you need. Ask your healthcare provider how much of each B vitamin you need. Food labels may provide you with information on how much vitamins each serving of food contains. It is usually expressed as percentage of your daily requirements of the main vitamins. A serving is a unit of food. Each food label defines what a serving is. Women who may become pregnant have an increased need for folic acid. This is because folic acid helps prevent birth defects of the brain and spinal cord, also known as neural tube defects. Getting enough folic acid before and during pregnancy helps prevent spina bifida and anencephaly. The U.S. Public Health Service recommends that all women of childbearing age, who are capable of becoming pregnant, get 400 micrograms of folic acid each day. The neural tube develops in the first four weeks of pregnancy, often before many women even know they are pregnant. For this reason, it is recommended that all women of childbearing age take folic acid, even if they are not trying to get pregnant. Folic acid helps the body make new cells it does not increase your chances of getting pregnant.

B Vitamin Toxicity

Vitamin toxicity is when somebody gets too much of a certain vitamin and it causes harm to their body. This usually happens when a person takes too many vitamin supplements. Vitamin toxicity does not usually happen because of eating too much of certain foods rich in vitamins. Some B vitamins do not have any toxic effects while others do. For instance, there are no known toxic effects linked to taking too much thiamine, riboflavin, or biotin. Large doses of niacin can cause:

• Increased blood sugar (glucose) level
• Liver damage
• Peptic ulcers

·         Skin rashes

Even normal doses of niacin can be associated with skin flushing. New kinds of niacin supplements reduce this side effect. Large doses of vitamin B6 from food sources have not been reported to cause adverse effects, but taking large doses regularly can cause:

• Difficulty coordinating movement
• Numbness

·         Sensory changes

Folic acid intake from food is not associated with any health risk. The risk of toxicity from folic acid intake from supplements or fortified foods is also low. It is a water soluble vitamin, so any excess intake is usually lost in the urine. Vitamin B12 has not been shown to cause any harm. But, vitamin B12 can interfere with other medicines that you take. Be sure to tell your healthcare providers about any supplements and medicines you take to make sure that they won’t interfere with each other.

Summary

B vitamins are a group of vitamins that your body needs to function and stay healthy. A lack of B vitamins can cause diseases, such as anemia. Some people have an increased risk for B vitamin deficiency. Each form of B vitamins has its own name and identifying number. But, only two B vitamins, B6 and B12, are commonly known by their number. Most B vitamins are better known by their name, like folic acid or thiamine. Your body cannot store B vitamins. It is important to replace them every day by eating foods rich in B vitamins or by taking vitamin supplements. Some natural sources of B vitamins include proteins, dairy products, legumes, and leafy green vegetables. Many other foods are fortified with B vitamins. How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, also affect the amount of B vitamins you need. Ask your healthcare provider how much of each B vitamin you need.