What's the Buzz about B Vitamins?
April 26, 2023
Your doctor talks about them, you probably see ads for them all of the time, there's a whole section in your grocery store and there are entire health stores devoted to them…there’s no doubt about it - vitamins are everywhere! And for good reason, too. Vitamins and minerals are two main types of nutrients that your body needs to stay healthy. Helping the body to grow and work the way it should, vitamins help your body function properly by aiding in many processes (e.g., resisting infections, keeping nerves and skin healthy, and so much more). There are 13 essential vitamins - A, C, D, E, and K, and the eight B group vitamins. "Essential vitamins" are those that either cannot be made by the body (or cannot be made in adequate amounts) to support a healthy functioning system. Since the majority of essential vitamins are made up of B group vitamins, that's where we're going to take a deeper today - exploring further their roles and functions, and how to incorporate them into your daily routine and diet.
So, what’s the buzz around B vitamins anyway? For starters, these eight B-group vitamins are water-soluble and are essential for various metabolic purposes. They perform a number of functions including helping enzymes do their jobs. These jobs can range from range from releasing energy from carbohydrates and fats to breaking down amino acids. Additionally, they help with the transportation of oxygen and energy-containing nutrients all around the body. You’ve probably heard of a couple of these B group vitamins already - maybe Vitamin B6 and B12 and perhaps even B9 (although probably by its more common name and form: folate and folic acid).
The majority of B vitamins cannot be stored by the body, making it important to consume them on a regular basis as a part of your diet or supplementation regimen. A common misconception about B vitamins is that they "give you energy". This is not true in the most technical sense, but B vitamins to support celluar energy production. So, while B vitamins on their own do not provide the body with fuel for energy, without adequate levels of B group vitamins one can lack energy. The reason for this is because these vitamins are necessary to help the body use carbohydrates, fats, and proteins as fuel. Let’s look at each in more detail:
Vitamin B1 (also known as thiamin) plays a role in nerve function and helps convert glucose to energy. This vitamin can be found in whole grain cereals, seeds, legumes, nuts, yeast, and pork. The NIH recommends men 51+ aim for 1.3mg each day and women age 51+ aim for 1.1 mg each day.
Vitamin B2 (also known as riboflavin) is involved primarily in energy production. It also supports healthy eyes and skin. This vitamin can be found in dairy products such as milk, yogurt, and cottage cheese, whole grains, egg whites, leafy green vegetables, meat and liver, and yeast. The NIH recommends men 51+ aim for 1.3 mg each day and women age 51+ aim for 1.1 mg each day.
Vitamin B3 (also known as niacin) is essential for the conversion of fats and carbohydrates into energy. It also supports the digestive system, supports the nervous system, and helps maintain healthy skin. One unique feature of niacin is that it's more heat stable than other B vitamins (meaning it doesn't lose as much efficacy when cooked - compared to the other B vitamins). Niacin can be found in meats, fish, and poultry, eggs, milk, nuts, and mushrooms. The NIH recommends men 51+ aim for 16 mg each day and women age 51+ aim for 14 mg each day.
Vitamin B5 (also known as pantothenic acid) helps with carbohydrate metabolism and the metabolism of proteins, fats, and alcohols. Vitamin B5 also plays a role in red blood cell production. This vitamin can be found in a wide range of foods, including meats and livers, milk, eggs, yeast, peanuts and other legumes.
Vitamin B6 (also known as pyridoxine) is found naturally in foods, found added to foods, and sold in supplements. According to the T.H. Chan Harvard School of Public Health, the active coenzyme in B6 (“PLP”) assists with the breakdown of proteins, carbohydrates, and fats, maintaining normal levels of homocysteine, and supports immune function and brain health. This vitamin can be found naturally occurring in a variety of animal and plant foods such as tuna, salmon, bovine liver, poultry, fortified cereals, chickpeas, and dark leafy greens, bananas, papayas, and cantaloupe. The NIH recommends men 51+ aim for 1.7 mg each day and women age 51+ aim for 1.5 mg each day.
Vitamin B7 (also known as biotin) plays a necessary role in energy and amino acid metabolism and fat and glycogen synthesis. This vitamin can be found in liver, cauliflower, egg yolks, peanuts, poultry, yeast, and mushrooms.
Vitamin B9 (also known as Folate or Folic Acid) is naturally found in many foods. When found in foods in its natural form, it is folate. You may also see it added to foods or even sold as a supplement in the form of folic acid. Folic acid is actually better absorbed by the body than folate forms of B9 found in food sources. You can find folate naturally occurring in dark leafy vegetables, beans, peanuts, sunflower seeds, whole grains, liver, fresh fruits and fruit juices, and eggs.
Vitamin B12 (also known as cobalamin) is naturally found in animal food sources. Like B6 and B9, it too can be added to foods or packaged as a supplement or even acquired via injections. Vitamin B12 is needed to form red blood cells and DNA. In addition, B12 also plays a role in the development and proper functioning of both nerve and brain cells. This vitamin can be found animal sources such as fish and shellfish, liver, red meat, poultry, eggs, dairy products, and fortified nutritional yeast and breakfast cereals. If you follow a vegan or vegetarian diet (or simply don’t consume a lot of foods from animal sources on a regular basis) it may be beneficial to supplement with B12 or a B Vitamin Complex. The NIH recommends men 51+ aim for 2.4 mcg each day and women age 51+ aim for 2.4 mcg each day.
If you are eating a varied diet filled with plenty of fruits, vegetables, whole grains, and proteins from animal sources, then you may be able to get all of the B vitamins you need each day simply through healthy and balanced food sources! The caveat to this is that B group vitamins can be very senstive to heat/cooking and even heavy blending - becoming less effective after being prepared in foods than when they are consumed in raw, whole foods. Realistically, we simply don't eat all of our foods raw, and we do cook many B vitamin-containing sources (hence the need for some people to supplement in order to get adequate sources despite eating a varied diet). Women who are pregnant or could become pregnant should speak with their doctor about supplementing with folic acid (Vitamin B9). If you do not consume a varied diet of these food groups each and every day (remember, B vitamins are water soluble and most do not get stored long term in the body), then it may be beneficial to supplement through tablets, capsules, injections, or comprehensive multivitamins. If you’re unsure what may be right for you, then speak with your medical professional or a dietitian! There are a lot of options out there when it comes to supplements. Overwhelmed or not sure where to start? Read our blog to learn more about choosing high quality supplements - click here.