B vitamins are very popular dietary supplements. But what exactly is vitamin B, and when might supplementing with vitamin B preparations be beneficial?
Properties of vitamin B
Vitamin B is not a single vitamin, but rather a group of vitamins collectively known as the vitamin B complex. The vitamin B complex consists of eight different B vitamins: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folic acid (vitamin B9), and cobalamin (vitamin B12).
With the exception of vitamin B3, B vitamins cannot be produced by the body itself. Furthermore, because they are water-soluble, B vitamins cannot be stored in the body, or can only be stored to a limited extent. Therefore, our body relies on these vitamins through our diet to avoid deficiencies.
What functions do the B vitamins have?
As coenzymes, B vitamins are involved in a variety of metabolic processes in the human body and are crucial for the function of organ systems, cells, and tissues. B vitamins act synergistically, meaning they work together or reinforce each other's effects.
Overview of the most important functions of the B vitamins:
- Energy metabolism: B vitamins are involved in the metabolism of carbohydrates, proteins, and fats, among other things. They therefore play an important role in energy metabolism and are involved in the production of energy in the form of ATP by the mitochondria, the "powerhouses" of our cells.
- Immune system: Vitamin B6, folic acid (vitamin B9), and vitamin B12 are important for the healthy function of our immune system. They support the formation of white blood cells (T cells) and antibodies. Riboflavin (vitamin B2), biotin (vitamin B8), and niacin (vitamin B3) also contribute to the normal function of mucous membranes. Our mucous membranes act as a natural barrier, preventing unwanted microorganisms from entering the body. They also play an important role in exposure to allergens (allergic substances such as pollen).
- Nervous system: Several B vitamins are important for the function and development of the nervous system and brain. Vitamin B1, for example, is involved in the synthesis of acetylcholine, a neurotransmitter of the autonomic nervous system (parasympathetic nervous system). With the help of vitamin B6, the neurotransmitter serotonin is formed from the essential amino acid tryptophan, which regulates mood, appetite, and sleep, among other things. Vitamin B12 is required for the formation of the myelin sheath, which is important for nerve conduction.
- Red blood cell formation : Folic acid (vitamin B9) and vitamin B12 are essential for red blood cell formation. A deficiency in either of these vitamins can lead to anemia, a condition in which the body does not have enough healthy red blood cells to carry oxygen to the tissues.
- Skin : Vitamins B2, B7, and B3 contribute in different ways to maintaining healthy skin. They are primarily involved in cell renewal and thus in skin regeneration. They also promote the growth of sebaceous glands.
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Pregnancy : Folic acid (vitamin B9) is particularly important for pregnant women because a deficiency increases the risk of malformations of the brain and spine (so-called neural tube defects) in the unborn child.
Vitamin B deficiency
Since B vitamins are involved in many metabolic processes, a deficiency can have significant health consequences. Although serious deficiencies are rare in the Western world these days, vitamin B12 deficiency is common, especially among older people. Risk factors for vitamin B12 deficiency include age, lack of exercise, a vegetarian or vegan diet, inflammatory bowel disease, and the use of certain medications. People with regular and excessive alcohol consumption also have a higher risk of vitamin B deficiency.
Given the diverse functions of the B vitamins, the symptoms of a vitamin B deficiency are diverse and rather unspecific:
- (extreme) fatigue
- Tingling in hands and feet
- Muscle weakness or muscle pain
- Headaches, difficulty concentrating
- Anemia, pale skin
- Dizziness, feeling of faintness
- Gum problems, burning tongue
- psychological problems
- Coordination problems
Which foods contain vitamin B?
B vitamins are found primarily in vegetables, (whole grain) cereals, legumes, as well as meat and dairy products (see below). Vitamin B12 is only found in animal products, which is why people who follow a vegan diet usually have to meet their vitamin B12 needs by taking supplements.
- Vitamin B1 (thiamine): cereal products, vegetables, potatoes, meat, dairy products.
- Vitamin B2 (riboflavin): cereal products, dairy products, meat, fruits and vegetables.
- Vitamin B3 (niacin): cereal products, meat, fish, poultry, fruits, nuts and seeds.
- Vitamin B5 (pantothenic acid): meat, fish, eggs, potatoes, dairy products, legumes, vegetables and fruit.
- Vitamin B6 (pyridoxine): cereal products, meat, eggs, fish, fruit, potatoes and legumes.
- Vitamin B8 (biotin): eggs, milk, soy products, liver, nuts and peanuts.
- Vitamin B9 (folic acid): (whole grain) cereal products, (green) fruits and vegetables, meat and dairy products.
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Vitamin B12 (cobalamin): only in animal products such as meat, eggs and dairy products.
Dietary supplement with vitamin B complex
Although B vitamins are found in many different foods, an overly unbalanced diet or excessive consumption can lead to a vitamin B deficiency. If you suffer from one or more of the above-mentioned conditions, it may be advisable to rule out a vitamin B deficiency. In particular, people on a vegetarian or vegan diet, the elderly, (competitive) athletes, and people exposed to severe stress can benefit from regular intake of B vitamins. Women who are pregnant or planning to become pregnant should take sufficient folic acid (550 micrograms per day).
New findings on vitamin B substitution
Several recent studies have demonstrated the effectiveness of vitamin B supplementation in various diseases. A link has been shown between serum concentrations and intake of vitamin B6, folic acid, and vitamin B12 and a reduced risk of metabolic syndrome. Metabolic syndrome is a metabolic disorder characterized by a combination of elevated cholesterol levels, high blood pressure, obesity, and elevated blood sugar levels. Another study showed that folic acid and vitamin B12 supplementation reduced inflammation and scarring (fibrosis) in non-alcoholic fatty liver disease. A positive effect on anxiety and depression with vitamin B6 supplementation has also been demonstrated.
Summary
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Allvital's vitamin B complex consists of 8 different vitamins: Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folic acid (B9) and Cobalamin (B12)
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B vitamins act as coenzymes, meaning they help with a variety of metabolic processes.
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B vitamins, with the exception of vitamin B3, cannot be produced by the body itself.
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B vitamins are water-soluble, which means that the body cannot store them or can only store them to a limited extent.
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The body depends on the (daily) intake through food (or dietary supplements).
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B vitamins play an important role in energy balance, the normal function of the immune and nervous systems and the formation of red blood cells
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B vitamins are found in vegetables, whole grains, legumes, meat, and dairy products, while vitamin B12 is found only in animal products. Symptoms of a vitamin B deficiency can include (extreme) fatigue, tingling, muscle pain, anemia, headaches, and difficulty concentrating.
