The human body requires 13 separate vitamins for proper function of vital systems. B vitamins, also known as B-complex, make up eight of the 13 necessary vitamins. B complex is of crucial significance to metabolism, the nervous system, internal organs, eyes, muscles, skin, and hair. The human body is unable to manufacture B vitamins, so it must be acquired through food consumption. B vitamins are present in meat and fish, dairy products and eggs, leafy green vegetables, fruit, whole grains and nuts.
B-Complex Consists of Eight Vitamins:
Thiamin helps to convert glucose into energy and has a role in nerve function.
Riboflavin – primarily involved in energy metabolism and is required for the metabolism of fats, ketone bodies, carbohydrates, and proteins. Riboflavin supports vision and skin health.
Niacin is essential for metabolizing carbohydrates, fat and alcohol for use as energy within the body. It helps maintain skin health and supports the nervous and digestive systems. Unlike other B-group vitamins, niacin is very heat stable and little is lost in cooking.
Pantothenic acid is needed to metabolize carbohydrates, proteins, fats and alcohol.
Biotin – needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. High biotin intake can contribute to a raise in blood cholesterol levels.
Pyridoxine(Vitamin B6) is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. It influences brain processes and development, immune function and steroid hormone activity.
Folate is needed to form red blood cells, which carry oxygen around the body. It helps the development of the fetal nervous system, as well as DNA synthesis and cell growth. Women of childbearing age need a diet rich in folate. If planning a pregnancy, you should consider taking supplements or eating fortified foods. This is important to reduce the risk of neural tube defects such as spina bifida in the baby. Folic acid is the synthetic form of folate and is used extensively in dietary supplements and food fortification.
Cyanocobalamin(Vitamin B12) is involved in the production and maintenance of the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy. Vitamin B12 has a close relationship with folate, as both depend on the other to work properly.
Although many foods contain B vitamins, the B-complex vitamins are fragile and easily degraded when in contact with water. They are easily destroyed, particularly by alcohol and the high temperature associated with cooking. B vitamins lose their potency during food processing and handling, making white flours, breads and rice less likely to contain the full nutritional benefits of B vitamins than wholegrain foods.
The human body has only a limited ability to store B vitamins, with the exception of vitamins B12 and B9 which is held in reserve in the liver.
The body has a limited capacity to store most of the B vitamins (except B12 and folate, which are stored in the liver). Deficiencies in B-complex vitamins can be seen after only a few months of eating a poor diet. Anemia, dermatitis, encephalitis, pellagra, and beriberi are all thought to be diseases linked to a deficiency in B-complex vitamins. For this reason, adequate amounts of these vitamins should be consumed regularly as part of a well-balanced, nutritious diet.
Taking B-complex vitamin supplements can sometimes mask deficiencies of other vitamins. It is also important not to self-diagnose a vitamin deficiency because some vitamins can be toxic if taken incorrectly.
Joel Henderson is enthusiastic about health and fitness.
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