When it comes to nutrition, it seems that certain vitamins and minerals get all the attention and glory. Others are relegated to playing behind-the-scenes and unheralded roles that are just as important in keeping us healthy.
For example, I am sure that all of us have heard of vitamins C and D and their benefits, but not as many may have heard of vitamin K and its importance to our health. But just because we may not be familiar with a specific nutrient does not mean we shouldn’t worry about having adequate amounts of it in our diets.
The Group of B Vitamins
This is especially true for the B vitamins. While B9 (cobalamin) and B12 (folate) are the “stars” of the B vitamins, there are actually eight different B vitamins. Together, they play an important role in helping our cells function at their best while also supporting our immune systems and helping with our energy levels and general mood.
They also may prevent infections as well as support eyesight, brain function (very important as we age), cardiovascular health and muscle tone. If that were not enough, this group of vitamins also can help with sleep, mental health, and skin conditions.
The other six B vitamins that we need to know about are:
Vitamin B1 (Thiamine)
This B vitamin plays a big role in energy metabolism. It is important for the growth, development, and function of our cells. We mainly store B1 in the liver, however, in very small amounts. As a result, we require a continuous supply of this vitamin from our diet. Between 20 and 30 percent of older adults have some degree of thiamine deficiency.
Vitamin B2 (Riboflavin)
Vitamin B2 is important for growth, red blood cell production, proper eyesight, and healthy neurological function. B2 is especially important because it affects how our bodies use and absorbiron(an essential mineral that serves so many important functions for our bodies).
B2 also helps our bodies convert vitamin B6 and folate into usable forms. It also helps break down the three macronutrients – proteins, carbohydrates, and fats. Riboflavin may even help prevent migraine headaches.
Vitamin B3 (Niacin)
Niacin is important for our digestive system, skin, and nervous system. It helps produce sex hormones and stress-related hormones. It also helps improve circulation and suppressinflammation. Niacin is used to treat highcholesteroland is also used alongside other treatments for circulation issues, migraines, and dizziness. It is needed for the body to convert carbohydrates, fat, and alcohol into energy.
Vitamin B5 (Pantothenic Acid)
Functions of B5 include metabolizing carbohydrates, proteins, fats, and alcohol. B5 is also needed for producing red blood cells and steroid hormones.Ithelps synthesize cholesterol and helps our bodies process other vitamins, particularly vitamin B2 (riboflavin).
Vitamin B6 (Pyridoxine)
Vitamin B6 is involved in more than 100 enzyme reactions in the body which are mostly concerned with protein metabolism.
Vitamin B7 (Biotin)
You may have heard about biotin in the beauty world. That’s because this B vitamin is important for the health of your hair, skin, and nails. Biotin is also needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis.
Where to Get B Vitamins from?
The best way to get all the B vitamins is by eating a well-balanced diet. Foods that are good sources of B vitamins include:
- Dairy products, including eggs
- Organ meats, such as liver and kidney
- Fish and shellfish
- Poultry, pork, and beef
- Soy-based food products
- Whole grains and cereals (look for enriched/fortified baked goods and cereals)
- Vegetables, especially dark green vegetables
- Nuts and seeds, avocados
- Citrus fruits, bananas, and watermelon
- Beans, legumes, mushrooms
Factors that Limit B Vitamins Absorption
Even if you eat a well-balanced diet with foods rich in the B vitamins, there are certain situations or conditions that could result in not getting enough of these critical vitamins despite your best efforts. These include:
Being Older
As we age, our bodies may not absorb vitamins and other nutrients as well as when we were younger – this may be exacerbated by our needing different amounts of certain vitamins as we get older (a double whammy).
Medical Conditions
Certain medical conditions such as cancer, Crohn’s disease, alcoholism, celiac disease, anorexia, certain genetic mutations, autoimmune diseases, rheumatoid arthritis, kidney disease, and ulcerative colitis can put you at higher risk of being deficient in B vitamins (as well as other nutrients).
Medications
Metformin, blood pressure medications, chemotherapy, antiseizure medications, vitamin C, proton pump inhibitors, antibiotics, and other medications may reduce absorption and/or interact with the B vitamins – be sure to talk with your doctor to discuss your specific situation.
Symptoms of Vitamin B Deficiency
Of course, the best way to determine if you are getting all your B vitamins and in the correct amounts is to take a nutrient test. Also, any of the following symptoms could indicate a vitamin B deficiency:
- Fatigue, weakness
- Skin rashes or other skin conditions
- Tingling in your hands and feet
- Fast heartbeat
- Digestive issues such as cramps, constipation, diarrhea and/or nausea
- Confusion, depression, or irritability
If your doctor or a competent healthcare practitioner determines that you need vitamin B supplementation, take only those from a reputable manufacturer. Take these only as directed.
One final note is that if you are a vegetarian or vegan, you run a higher risk of a vitamin B deficiency. So please talk with your doctor about nutrient testing and any appropriate supplementation. The same is true if you have had weight loss surgery.
Let’s Have a Conversation:
Have you ever had a nutrient test to see if your vitamin B levels are adequate for your health and age? Do you take any specific vitamin B or vitamin B complex supplements? If so, did your doctor recommend them? How has your experience with them been? Please join the conversation.
