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B Vitamins
Vitamins are organic (carbon-containing) molecules that catalyze reactions
within the body. Our bodies require vitamins in tiny amounts. Usually, we get
our daily vitamin requirements from foods, beverages, our own bacteria and,
in the case of Vitamin D, sunlight. If a vitamin is deficient in our body, then
certain body functions do not occur properly and we are left susceptible to
disease and other bodily malfunctions.
The B-vitamins are a group of eight individual vitamins. Together, they make
up what is often referred to as the B-complex vitamins. B-vitamins are water-soluble.
Water-soluble vitamins are discharged through the urine if taken in excess.
B-vitamins are stored in the liver.
Common sources of B-vitamins:
· Brewer’s yeast
· Liver
· Whole-grain cereals
· Rice
· Nuts
· Milk
· Eggs
· Meats
· Fish
· Fruits
· Leafy green vegetables
What do we need B-complex vitamins for?
B-comples vitamins are necessary for:
· Breaking down carbohydrates into glucose (the process by which our bodies
get energy)
· Breaking down fats and proteins (necessary for normal nervous system function)
· Muscle tone in stomach and intestinal tract
· Healthy skin and hair
· Healthy mouth, eyes and liver
Names and Functions of the B-complex Vitamins
The eight vitamins making up the B-complex group are:
1. Thiamine (B1)
2. Riboflavin (B2)
3. Niacin (B3)
4. Pyridoxine (B6)
5. Folic Acid (B9)
6. Cyanocobalamin (B12)
7. Pantothenic Acid
8. Biotin
Thiamine (B1)
Vitamin B1 is crucial in the conversion of complex carbohydrates into the sugar
glucose, which provides our body with energy. B1 is also important for the proper
functioning of the nervous system. B1 deficiency is rare, but is seen most often
in alcoholics, as alcohol hinders intestinal thiamine absorption. Deficiency
can lead to beriberi (which causes anemia, paralysis, muscular atrophy and spasms),
Wernicke’s encephelopathy (which causes lack of coordination) Korsakoff’s psychosis
(which hinders short-term memory), and increased sensitivity in the teeth and
mouth.
Riboflavin (B2)
Vitamin B2 breaks down carbohydrates, fats and proteins, maintains the skin
and mucous membrane, and helps catalyze oxidation-reduction reactions throughout
the body. (Oxidation-reduction reactions add oxygen or hydrogen to a substance
to avoid harmful chemical reactions in the body.) Deficiency can cause skin
disorders; inflammation of the soft tissue around the mouth, nose and tongue;
painful lesions in the mouth called angular cheilosis; anemia; and increased
light sensitivity in the eyes.
Niacin (B3)
Niacin, also called nicotinic acid or nicotinamide, is required for the metabolism
of food, the preservation of healthy skin, nerves and the gastrointestinal tract.
Niacin also plays a role in oxidation-reduction reactions. Niacin deficiency
can cause pellagra, a disease characterized by diarrhea, dementia, dermatitis
and mouth swelling. Niacin is found in protein-rich foods; however, an excess
of this vitamin can lead to skin flush, itchiness, headaches, cramps, nausea
and skin eruptions.
Pyridoxine (B6)
Pyridoxine, also called pyridoxal phosphate or pyridoxamine, is required for
the breakdown of carbohydrates, proteins and fats, the production of red blood
cell, and in amino acid metabolism. Deficiency causes skin disorders, neuropathy
(abnormal nervous system), confusion, poor coordination, insomnia, and mouth
inflammations. Excessive doses of this vitamin can cause nerve damage. Some
researchers suspect B6 may help control the symptoms of Premenstrual Syndrome,
but this has yet to be proven.
Folic Acid (B9)
Folic acid combines with vitamin B12 and vitamin C to break down proteins and
form hemoglobin, a compound in red blood cells that carries oxygen and carbon
dioxide throughout the body. Folic acid deficiency causes anemia, growth problems,
and mouth irritations. Deficiency is common in alcoholics, malnutrition sufferers,
and the elderly. Folic acid supplements are often necessary during pregnancy,
when the fetus demands a high amount of the vitamin.
Cyanocobalamin (B12)
Vitamin B12 helps process carbohydrates, proteins and fats, helps make blood
cells in our bodies, and maintains our nerve sheaths. Vitamin B12 also helps
to synthesize and repair DNA. Once in the body, B12 combines with intrinsic
factor, a mucoprotein formed in the stomach. Only once this binding has occurred
can the body absorb and use B12. Deficiency sometimes occurs in vegetarians,
and in those with impaired intrinsic factor production. Deficiency can lead
to mouth irritation, brain damage and pernicious anemia, a condition that causes
weakness, numbness of the extremities, pallor, and fever. Deficiency is usually
treated with B12 shots. Our ability to produce intrinsic factor decreases with
age; thus, many doctors recommend that people over 60 have their vitamin B12
levels checked regularly.
Pantothenic acid
Pantothenic acid breaks down carbohydrates, lipids and some amino acids, and
is involved in other biochemical reactions in the body. It is produced by bacteria
in our intestines. There is no known disorder caused by pantothenic acid deficiency.
Biotin
Biotin participates in carboxylation reactions and is also produced by intestinal
bacteria. Deficiency is rare, but can cause a skin disorder called scaly dermatitis.
Eating large amounts of egg whites can lead to a deficiency, as egg whites contain
avidin, a substance that ties up the body’s biotin production.
Vitamin B Supplements
Supplements are available in capsule, tablet or powder form. Depending on your
needs, you can take a B-complex supplement, or supplements of the individual
B vitamins.
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