Vitamin B
The eight water-soluble vitamins that comprise the vitamin B group are crucial for several metabolic functions, like releasing energy from carbohydrates and fat, breaking down amino acids and transporting oxygen and energy-containing nutrients throughout the body.
However, the human body does not store vitamin B; thus needs to be ingested through diet or supplements.
What does Vitamin B consist of?
| Name | Recommended dietary allowance (RDA) | Common Sources | Function |
| Thiamin (vitamin B-1) | 1.2 mg | Peas, Fresh fruits like bananas and oranges), Nuts, whole grain breads,
A few fortified breakfast cereals, liver |
Produces fatty acids, breaks sugar molecules from food |
| Riboflavin (vitamin B-2) | 1.3 mg | Milk, Eggs, fortified breakfast cereals, Mushrooms, Plain yoghurt | Energy production, fat breakdown |
| Niacin (vitamin B-3) | 16 mg | Meat, fish, wheat flour, eggs | Maintains transmission among cells |
| Pantothenic acid (vitamin B-5) | 5 mg | Chicken, beef, liver and kidneys, eggs, mushrooms and Avocado | Produces coenzymes and protiens |
| vitamin B-6 | 1.7 mg | Pork, chicken, some fish, Peanuts, soya beans,
Wheatgerm, oats, milk, bananas, a few fortified breakfast cereals |
Provides immune functions |
| Biotin (vitamin B-7) | 30 mcg | Walnuts, peanuts, cereals, milk, and egg yolks, whole grain bread, salmon, pork, sardines, mushroom, cauliflower, avocados, bananas and raspberries. | Regulates DNA |
| folate (vitamin B-9) | 400 mcg | Broccoli, brussels sprouts, leafy green vegetables like cabbage, kale, spring greens and spinach, peas
chickpeas and kidney beans, liver, breakfast cereals fortified with folic acid |
Regulates cell division |
| vitamin B-12 | 2.4 mcg | Meat, fish, milk, cheese,
Eggs, some fortified breakfast cereals |
Producing RBCs and maintaining neurological function |
These vitamins enable various enzymes present in the human body to perform their functions, ranging from releasing energy from carbohydrates and fat to breaking down amino acids. Also, these vitamins transport oxygen and energy-containing nutrients around the body.
What are the benefits of Vitamin B?
Vitamin B has numerous health benefits for humans. The following are a few:
- Aids weight loss: Vitamin B lessens the likelihood of obesity and weight gain. Consuming vitamin B in adequate quantities also promotes a faster metabolism in the body.
- Beneficial for expecting mothers: During pregnancy, the vitamin B complex helps in foetal development. Vitamin B is essential for a baby’s neurological system, spinal cord, and brain development.
- Prevents cancer: According to several studies, having the proper concentration of B vitamins in your body may help it fend off the creation of malignant cells.
- Restores energy levels: The body’s varied energy stores can be restored by vitamin B. A lack of vitamin B1 can cause beriberi, a condition marked by nerve inflammation and subsequent heart failure.
- Regulates hormone production: The adrenal glands’ ability to produce hormones, including sex and stress hormones, is also regulated by vitamin B.
What are the top 5 selling Vitamin B supplements?
Here are some of the best vitamin B products from different brands.
NOW: These capsules from NOW are completely vegan.
Vita XS Tablets from Ronnie Coleman: Fulfil your fitness goals with these premium-quality vitamin B tablets from Ronnie Coleman.
Healthy Hey Vitamin B Complex: Healthy Hey is a top brand manufacturing vitamin B complex tablets made from quinoa sprouts.
Life Extension’s BioActive Complete B-Complex: These vegetarian tablets are a complete package for your vitamin B needs.
Sundown Naturals Vitamin B-Complex: Today, prevent vitamin B complex deficiency by buying Sundown Naturals’ pack of tablets.
Frequently Asked Questions About Vitamin B
Why do vegans need more vitamin B12 supplements?
Animals are the primary source of vitamin B12. Therefore, vegans must take supplements.
What is the adequate daily requirement of vitamin B1?
The maximum daily need for vitamin B is 2.5 to 2.8 mcg.
Can pregnant women take vitamin B supplements?
Yes, doctors recommend that pregnant women take a vitamin B complex.
Is a vitamin B supplement safe for lactating mothers?
Yes, lactating mothers can take vitamin B supplements. It is required for a healthy recovery.
What foods contain vitamin B?
Vitamin B complex is naturally present in organic foods such as eggs, meat, fish, and soy.
What happens if my body has a vitamin B deficiency?
You can develop several health issues, including weakness, anaemia, a weakened immune system, and many more.
What is the role of vitamin B in the body?
B vitamins enable proper functioning of the body by converting food into energy (metabolism), creating new blood cells, and maintaining healthy skin cells, brain cells, and other body tissues.
What are the risks associated with high doses of Vitamin B?
B complex contains niacin (or vitamin B3) whose high dose can cause skin flushing. In some cases, niacin can cause damage to the liver.
High doses of vitamin B6 (200 mg or more per day) may cause loss of feeling in the arms and legs. Although temporary, yet in some cases this effect can be permanent.
