Your Guide to B Vitamins

2 hours ago

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Written by Sara McKinney

2 hours ago

·

Written by Sara McKinney

The eight B Vitamins, also known as B-Complex Vitamins, serve many essential roles throughout the human body. From synthesizing energy, to building blood cells and maintaining healthy levels of neurotransmitters, hormones, and enzymes, B Vitamins keep the body going. In this article, we’ll explore: what are B Vitamins, what B Vitamins do, and how to spot the signs and symptoms of Vitamin B deficiency.

What are B Vitamins?

The B Vitamins are a family of essential, water-soluble vitamins that act as coenzymes in hundreds of bodily processes. Water-soluble vitamins are vitamins that dissolve into water and quickly pass out of the body. Another class of vitamins, fat-soluble vitamins, do not dissolve in water and typically remain in the body for longer periods of time. Because the B Vitamins are water soluble, deficiencies are more likely, especially if you’re losing a lot of water.

As coenzymes, B Vitamins help facilitate the actions of key enzymes involved in reactions that produce energy, construct DNA, and build new cells throughout the body. Without B Vitamins, these enzymes become less effective, and some may be unable to function at all.

The Eight B Vitamins

The eight be vitamins include:

B1: Thiamin

Thiamin helps convert food into energy, especially carbohydrates. It also helps with the synthesis of neurotransmitters. The top dietary sources of thiamin (B1) include pork, enriched grains, and wheat germ.

The recommended daily allowance (RDA) for thiamin is:
1.1mg/day females 19 and over
1.4mg/day if pregnant or lactating
1.2mg/day males 19 and over

B2: Riboflavin

Riboflavin is responsible for helping the body produce energy; metabolize fats and drugs; grow new cells; build antibodies; and maintain healthy immune function. The top dietary sources of riboflavin (B2) include beef, mushrooms, and whole milk.

The recommended daily allowance (RDA) for riboflavin is:
1.1mg/day females 19 and over
1.4mg/day if pregnant
1.6mg/day if lactating
1.3g/day males 19 and over

B3: Niacin

Niacin is required for DNA repair, cholesterol production, and energy production as its active form, nicotinamide adenine dinucleotide (NAD+). Niacin also acts as an antioxidant. The top dietary sources of niacin include: chicken, tuna, and pork.

The recommended daily allowance (RDA) of niacin is:
14mg/day females 19 and over
18mg/day if pregnant
17mg/day if lactating
16mg/day males 19 and over

B5: Pantothenic Acid

Pantothenic acid is a key part of coenzyme A (CoA) and acyl carrier protein (ACP). These essential enzymes have multiple functions. The body requires CoA to break down fats, proteins, and carbohydrates. ACP, meanwhile, serves a core role in synthesizing fatty acids. Top dietary sources of pantothenic acid are chicken, lentils, and whole milk.

The adequate intake (AI) for pantothenic acid is:
5mg/day males and females 19 and over
6mg/day if pregnant
7mg/day if lactating

B6: Pyridoxine

Pyridoxine performs many essential tasks within the body. That includes: regulating mood, synthesizing neurotransmitters (especially serotonin and GABA), creating glucose from non-carbohydrate sources, as well as building and breaking down amino acids. Top dietary sources of pyridoxine are lentils, salmon, and potatoes.

The recommended daily allowance (RDA) for pyridoxine is:
1.3mg/day males and females 19-50
1.7mg/day males 51 and over
1.5mg/day females 51 and over
1.9mg/day if pregnant
2.0mg/day if lactating

B7: Biotin

Biotin impacts glucose metabolism, gene expression, and critical immune function. The top dietary sources of biotin are: eggs, cheese, and sunflower seeds.

The adequate intake (AI) for biotin is:
30 mcg/day males and females 19 and older
30mcg/day if pregnant
35mcg/day if lactating

B9: Folate and Folic Acid

In addition to being a critical nutrient during pregnancy to prevent brain and spinal cord defects in the fetus, folate (and its active form, folic acid) are responsible for accurate DNA synthesis and replication. Foods high in folate include: enriched grains, leafy greens, and beans.

The recommended daily allowance (RDA) for folic acid is:
400mcg/day males and females 19 and over
600mcg/day if pregnant
500mcg/day if lactating

B12: Cobalamin

Cobalamin is essential for protein metabolism, DNA synthesis, and red blood cell production. It is also necessary for the central nervous system to function. The top dietary sources of cobalamin include: organ meats, eggs, and dairy.

The recommended daily allowance (RDA) for cobalamin is:
2.4mcg/day males and females 19 and over
2.6mcg/day if pregnant
2.8mcg/day if lactating