B vitamins, what are they, why are they important and how can you include sufficient amounts in your diet.
There is so much information available regarding vitamins and minerals but not all of it is reliable. Although some countries have strict policies on what claims you can or cannot make regarding the health benefits of these vitamins and minerals, others are a little more liberal. Therefore, it is important to bear this in mind when you read anything on the internet, or the product label and to do your own research. If you’re struggling to decipher all of the information available, speak to our Registered Dietitian who will be able to assist you.
This information has been summarised for your convenience. Please always consult your doctor if you need any medical advice, especially if you are taking medications as some minerals and vitamins interact with medications.
Below we will discuss B vitamins what they are, the signs and effects of deficiencies, their toxicity, and the best sources. If you would like to know how much of these vitamins and minerals you should include in your diet, make sure to sign up for our app where you can receive a detailed breakdown of your individual nutritional needs. This service is tailored specifically to you based upon which stage of life you’re at.
What are B vitamins?
B vitamins are water-soluble vitamins. Water-soluble vitamins cannot be stored in the body and so must be included regularly as part of a healthy balanced diet to prevent deficiency.
Below are the B vitamins we are going to discuss in this article
- Vitamin B7 (Biotin)
- Vitamin B9 (folate or folic acid)
- Vitamin B1 (Thiamine)
- Vitamin B12 (cobalamin)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B7 (biotin) is a popular choice of supplement. However, more research needs to be completed before we can be 100% certain of the benefits. It has been suggested that it is beneficial for skin, nails and hair health. It has also been associated with energy production and the breakdown of fat from the diet.
Deficiency
As biotin is found in a range of food sources and produced by bacteria in the gut, deficiency is rare. Those most likely to develop deficiency are people with medical conditions which mean they don’t absorb nutrients effectively.
Toxicity
There may be negative effects from overconsumption of biotin, but more research needs to be carried out. However, studies show that if you take supplements of 0.9milligram or less a day, this is unlikely to cause any harm.
Sources
Biotin is available in very small amounts in many food sources such as eggs, almonds, seeds and cauliflower. Most people will meet the recommended daily amount.
Vitamin B9 (folate or folic acid)
Folate is the natural form of vitamin B9, folic acid is the manmade version. The main reason you may have heard of folic acid is that is prevents neural tube defects in unborn babies. It also helps the body form red blood cells.
Deficiency
As mentioned, deficiency in folate can lead to neural tube defects in unborn babies. It is also a contributing factor to Vitamin B9 deficiency anaemia. This is where the body produces abnormally large red blood cells, meaning they cannot function properly.
Toxicity
Too much folate or folic acid can mask vitamin B12 deficiency symptoms, which in the long term can lead to damage of the nervous system. You should not take supplements of folic acid with more than 1 milligram/day in them unless specifically advised by your doctor.
Sources
Women who could become pregnant or are trying to get pregnant should follow the recommendation of taking a 400microgram supplement daily until the 12th week of pregnancy. Please always consult your doctor or midwife to ensure this is the right recommendation for you. Other than supplements, good sources are leafy greens, fortified foods, broccoli and brussels sprouts.
Vitamin B1 (Thiamine)
The body is not able to make thiamine; therefore, it must be obtained through either diet or supplements. It is essential for a healthy nervous system and for helping the body convert food into energy. It is also involved in the flow of electrolytes in and out of the muscle and nerve cells.
Deficiency
In severe cases deficiency of vitamin B1 can lead to a disease known as beriberi. In less severe cases weight loss, confusion, short term memory loss and muscle weakness can occur. Too much alcohol may prevent you from absorbing vitamin B1 from your diet.
Toxicity
As vitamin B1 is a water-soluble vitamin, if taken in excess it is flushed out of the body. There have been no negative side effects shown in research for having too much vitamin B1.
Sources
Some sources of vitamin B1 are beef, liver, milk, nuts, seeds and yeast.
Vitamin B12 (cobalamin)
Vitamin B12 is used to make red blood cells, release energy from food and keep the nervous system healthy. The body is unable to utilise folic acid unless enough B12 is present.
Deficiency
Too much folate or folic acid can mask vitamin B12 deficiency symptoms, which in the long term can lead to damage of the nervous system. This is more common in older people as it is harder for them to absorb vitamin B12.
Toxicity
There is not enough research to say what the effects of taking too much vitamin B12 are but taking 2milligram or less a day is unlikely to cause any negative side effects.
Sources
The main sources of vitamin B12 are from animal products such as meat, salmon, milk, cheese and eggs. If you consume a healthy balanced diet this will contain all the vitamin B12 you need. The people most at risk of deficiency are vegans and vegetarians. The main source of vitamin B12 for vegetarians and vegans is nutritional yeast, for example marmite.
Vitamin B2 (Riboflavin)
Vitamin B2 or riboflavin is utilised by the body to release energy from food. It also helps to keep the eyes, skin and nervous system healthy. Riboflavin is destroyed by UV rays (sunlight). So, to maximise the amount of riboflavin in your diet foods that are good sources should be kept out of the sun.
Deficiency
As riboflavin cannot be stored in the body, food sources need to be included in your daily diet. Vitamin B2 deficiency is called ariboflavinosis. Symptoms are skin disorders, hair loss, reproductive problems, sore throat, itchy eyes and in more severe cases degeneration of the liver and nervous system. Anaemia and cataracts may also develop.
Toxicity
Although there is not enough evidence to specify what the negative side effects of too much vitamin B2 are, it has been shown in research that taking less than 40milligram of riboflavin per day should not cause any harm.
Sources
The best sources of riboflavin are milk, eggs, fortified breakfast cereals, cooked beef, mushrooms, oats, fat free yoghurt and rice.
Vitamin B3 (Niacin)
Similar, to other B vitamins, niacin is needed for releasing energy from the foods we eat and keeping the nervous system and skin healthy. It also plays a role in the digestive system and mucous membranes. Niacin comes in 2 forms (nicotinic acid and nicotinamide) and both can be found in sufficient quantities in a balanced diet.
Deficiency
Less severe deficiency can cause skin irritations, headaches, fatigue, dizziness and poor circulation. If left untreated a more severe version of vitamin B3 deficiency will develop known as pellagra. This can lead to memory loss and if left untreated can prove fatal.
Toxicity
As mentioned earlier there are two forms of niacin and when you take supplements of niacin, they can take either of these types. Nicotinic acid supplements in high doses can cause skin flushes, and in the long-term liver damage. You should not take more than 17milligram per day. Not enough evidence has been completed to show the effects of taking high doses of nicotinamide supplements, however more than 500mg per day should not be taken.
Sources
Sources include meat, fish, wheat flour, avocado, eggs and milk. As niacin cannot be stored in the body you need to make sure you include sources in your daily diet.
Vitamin B5 (Pantothenic acid)
Pantothenic acid or vitamin B5 is taken for many reasons, but the main research indicate that it is used by the body to release energy from foods and to maintain healthy skin. However, taking it for other reasons will not be harmful providing you are taking a safe dosage.
Deficiency
As Pantothenic acid is so abundant in many foods deficiency is extremely rare, other than in those who are severely malnourished. Due to this not many studies have been completed on the effects of Pantothenic acid deficiency. A deficiency in Pantothenic acid would also coincide with other vitamin deficiencies so it is hard to tell which are the effects of which deficiency.
Toxicity
Although there is not enough research to show exactly what the negative side effects of consuming too much vitamin B5 are, we know that more than 200milligram per day should not be consumed.
Sources
Vitamin B5 is found in most meats and vegetables. Breakfast cereals are also a good source especially if they have been fortified.
Vitamin B6 (Pyridoxine)
Vitamin B6, similar to many other of the B vitamin group allow the body to release energy from food (using and storing protein and carbohydrates in particular). B6 is also required to form haemoglobin (a key component in red blood cells, used to move oxygen around the body).
Deficiency
B6 deficiency is uncommon. It is associated with microcytic anaemia, swollen tongue, confusion and weakened immune function.
Toxicity
You should not take more than 10milligram of vitamin B6 supplement a day (unless advised by your doctor). If you take too much vitamin B6 then this can lead to a loss of feeling in the arms and legs (peripheral neuropathy).
Sources
It is possible to obtain all the vitamin B6 you need from your diet. Some sources are pork, poultry, fish, bread, eggs, vegetables, soya beans, peanuts, and potatoes.
Conclusion
To conclude B vitamins are an essential part of the diet. Hopefully, this article helps you understand how to include them in your diet and the positive health