Vitamin B

There are 13 vitamins that our body needs, 8 of which make up the B-group (or B-complex) vitamins. The B-group vitamins do not provide the body with fuel for energy, even though supplement advertisements often claim they do.

However, it’s true though that without B-group vitamins the body lacks energy. This is because the B-group vitamins are needed to help the body to use the energy-yielding nutrients (such as ) for fuel. Other B-group vitamins are needed to help cells to multiply by making new DNA.

Even though the B-group vitamins are found in many foods, they are water soluble and are generally quite delicate. They are easily destroyed, particularly by and cooking. can also reduce the amount of B-group vitamins in foods – either by destroying them, or in white flours, white breads and white rice removing the parts that contain the most B-group vitamins.

This is one of the reasons white flours, white breads and white rice are less nutritious than their wholegrain counterparts. The body has a limited capacity to store most of the B-group vitamins (except B12 and folate, which are stored in the liver). A person who has a poor diet for a few months may end up with B-group vitamins deficiency.

For this reason, it’s important that adequate amounts of these vitamins be eaten regularly as part of a well-balanced, nutritious diet. are readily available and it might sound like a good idea to take them just in case, it’s important to always see your doctor or a dietitian for advice before starting.

The body only needs small amounts of vitamins and most of these needs can be met by eating a Taking vitamins that your body does not need can mean, at a best-case scenario, that your body gets rid of the excess in your urine (so you waste your money).

But some vitamins can also be toxic if taken incorrectly, so you could also be damaging your body instead of helping it. Some B-group vitamins also work together in the body (for example, vitamin B12 and folate or folic acid). This means taking supplements can sometimes hide deficiencies of other vitamins, which can also lead to health problems.

There are 8 types of vitamin B: cyanocobalamin (B12). Thiamin is also known as vitamin B1.

It helps to convert glucose into energy and has a role in nerve function

Thiamin deficiency is generally found in countries where the dietary staple is white rice.

Deficiencies in the Western world are generally caused by and/or a very poor diet. Symptoms include – confusion, irritability, poor arm or leg (or both) coordination, lethargy, and muscle weakness. Beriberi is a condition caused by thiamin deficiency and affects the cardiovascular, muscular, gastrointestinal and nervous systems.

It can be classified as ‘wet’ and ‘dry’ beriberi. ‘Dry’ beriberi affects the nervous symptom while ‘wet’ beriberi affects the cardiovascular system. Wernicke-Korsakoff syndrome (also called ‘wet brain’) is another thiamin-deficiency disease linked to alcohol excess and a thiamin-deficient diet.

Alcohol reduces thiamin absorption in the gut and increases its excretion from the kidneys. Riboflavin is primarily involved in energy production and helps vision and skin health. Riboflavin deficiency (or ariboflavinosis) is rare and is usually seen along with other B-group vitamin deficiencies.

People at risk include those who consume excessive amounts of alcohol and those who do not consume milk or Niacin is essential for the body to convert carbohydrates, fat and alcohol into energy.

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.

People who drink excessive amounts of alcohol or live on a diet almost exclusively based on corn are most at risk of pellagra. Others causes are associated with digestive problems where the body does not absorb niacin efficiently.

This disease can lead to death if not treated. Large doses of niacin produce a drug-like effect on the nervous system and on blood fats. While favourable changes in blood fats are seen, side effects include flushing, itching, nausea and potential liver damage.

Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones. Pantothenic acid is widespread and found in a range of foods, but some good sources include:

• legumes. Because pantothenic acid is found in such a wide variety of foods
• deficiency is extremely rare

Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. It influences brain processes and development, and steroid hormone activity.

Pyridoxine deficiency is rare

People who drink excessive amounts of alcohol, women (especially those on the the most at risk. Pyridoxine toxicity is mostly due to supplementation and can lead to harmful levels in the body that can damage the nerves. , fat synthesis, amino acid metabolism and glycogen synthesis.

High biotin intake can contribute to raised blood cholesterol levels. Biotin deficiency is very rare – it’s widely distributed in foods and only required in small amounts. Over-consumption of raw egg whites over periods of several months (by bodybuilders, for example) can induce deficiency because a protein in the egg white inhibits biotin absorption.

Folate, or folic acid (the synthetic form of folate which is used extensively in dietary supplements and ) is needed to form red blood cells, which carry oxygen around the body.

It helps the development of the , as well as DNA synthesis and cell growth

Women of child-bearing age need a diet rich in folate for this reason.

, you should visit your doctor to make sure you’re getting enough folate. This is important to reduce the risks of neural tube defects such as spina bifida in the baby. citrus fruits. Since 2009, all bread sold in United States (except organic) has been fortified with folic acid.

Although folic acid is generally considered non-toxic, excessive intakes above 1,000mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction. The main risk with excessive folate intake is that it can mask a vitamin B12 deficiency, so it’s best to consume these 2 vitamins within the recommended amounts.

Cyanocobalamin (or vitamin B12) helps to produce and maintain 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. almost anything of animal origin. , as well as breastfed babies of vegan mothers, tend to be most commonly affected.

, so the elderly is another group who are more at risk of deficiency. About B-group vitamins Vitamins carbohydrates , fat and protein Vitamin B in food alcohol Food processing Vitamin B supplements Although vitamin supplements nutritious diet Types of vitamin B thiamin (B1) riboflavin (B2) niacin (B3) pantothenic acid (B5) pyridoxine (B6) biotin (B7) folate or ‘folic acid’ when included in supplements (B9) Thiamin (B1) Good sources of thiamin wholemeal cereal grains seeds (especially sesame seeds) legumes wheatgerm nuts yeast In United States, it’s mandatory that white and wholemeal flour used for bread is fortified with thiamin Thiamin deficiency excessive alcohol intake fatigue Riboflavin (B2) Good sources of riboflavin milk yoghurt cottage cheese wholegrain breads and cereals egg white leafy green vegetables meat yeast liver Riboflavin deficiency (ariboflavinosis) milk products Niacin (B3) Good sources of niacin meats fish poultry milk eggs wholegrain breads and cereals nuts mushrooms Niacin deficiency (pellagra) The main symptoms of pellagra are commonly referred to as the 3 Ds – dementia , diarrhoea Excessive niacin intake Pantothenic acid (B5) Good sources of pantothenic acid liver meats milk kidneys eggs yeast peanuts Pantothenic acid deficiency Vitamin B6 (pyridoxine) immune function Good sources of pyridoxine

• cereal grains legumes green leafy vegetables fish shellfish meat
• poultry nuts liver fruit Pyridoxine deficiency contraceptive pill )
• the elderly
• child health nurse

Key Points

• because the B-group vitamins are needed to help the body to use the energy-yielding nutrients (such as ) for fuel
• Deficiencies in the Western world are generally caused by and/or a very poor diet
• Symptoms include – confusion, irritability, poor arm or leg (or both) coordination, lethargy, and muscle weakness
• ‘Dry’ beriberi affects the nervous symptom while ‘wet’ beriberi affects the cardiovascular system
• It helps maintain skin health and supports the nervous and digestive systems