What Is Vitamin B: Types, Functions & Benefits

Today’s Health Bunker article is the next in the series of essential daily nutrients. Here we will be looking at the importance of Vitamin Bs in our diets. Vitamin Bs are a group of nutrients, with other sub groups within each one.

All of them have different roles within our bodies, they work together with other B Vitamins and other essential nutrients. We will cover Vitamin B supplements, what foods contain Vitamin Bs, and how we can reduce the risk of health problems caused by Vitamin B deficiencies, that blight us here in the UK and in the United States.

B Vitamins are water-soluble, meaning they are not stored for long in the body. Therefore it is essential we have these vital nutrients in our diets every day. B Vitamins are needed for many different functions like; red blood cell production, our nervous system, and pregnant women are examples.

Nowadays, as I have mentioned in previous articles, our food is compromised nutritionally. Modern farming practices and the use of pesticides, fertilisers, processed foods, cooking especially microwave cooking all contribute to a reduction of essential nutrients in food.

What is Vitamin B and Types Of Vitamin B

The eight essential B Vitamins, together they are known as ‘B Complex Vitamins’, are;

B1 Thiamine
B2 Riboflavin
B3 Niacin
B5 Pantothenic Acid
B6 Pyridoxine
B7 Biotin
B9 Folate
B12 Cobalamin

Why Do We Need Vitamin B?

Vitamin B1 (Thiamine); B1 is found in many food sources like yeast, breakfast cereals, grains, beans, nuts and meat. It is used in combination with other B Complex Vitamins.

Because humans cannot produce thiamine we must acquire through our diet by either eating B1 rich foods. If this cannot be achieved because of food allergies and intolerances, for example, we must supplement this essential vitamin.

Many things can result in B1 deficiency here are a few pointers. Alcohol dependence, Older Adults, HIV/Aids, diuretic use or Diabetes can all cause B1 deficiencies.

Vitamin B1 deficiency symptoms;

Loss of appetite or anorexia, research has found that thiamine plays a very important role in the regulation of ‘satiety’. It actually helps control the ‘satiety centre’ found in the hypothalamus. This part of the brain is altered causing the body to feel full, which in turn results in lack of appetite.

Fatigue, Irritability, Tingling Sensation in Arms and Legs, Reduced Reflexes, Muscle Weakness, Blurry Vision, Nausea and Vomiting.

Vitamin B1 Benefits; B1 helps to prevent complications of the brain, muscles, heart, nervous system, stomach, and intestines. It plays a role in the flow of electrolytes in and out of muscles and nerve cells.

Vitamin B2 (Riboflavin)

Foods high in B2 are dairy products, eggs, beef, tofu, fish, mushrooms, pork, spinach and other green vegetables, almonds, avocados and eggs.

Older adults and elderly people, chronically ill and alcoholics may have B2 deficiency symptoms. The contraception pill stops the absorption of B2.

B2 Deficiency symptoms;

Dry cracked skin around the nose and mouth, red, dry tongue, skin rash, anaemia, weakness and fatigue, vision issues. Also Dizziness, sore lips, mouth and tongue, photophobia, itching teary eyes.

B2 Benefits; breaks down proteins, fats and carbs. Plays a vital role in maintaining the body’s energy. Riboflavin converts carbohydrates into ATP (adenosine triphosphate). ATP produces energy when the body requires it. It metabolises and transports iron in the body. B2 is essential for the structure and function of mucous membranes and also the skin.

Vitamin B-3 Niacin; food sources include, Liver (one of the best sources), Chicken, Turkey, Salmon, Anchovies, Pork, Tuna.

Niacin Role; helps convert food into glucose it also contributes to a normal functioning nervous system and psychological behaviour. It reduces tiredness and fatigue.

B3 Deficiency; occurs when a person doesn’t get enough or can’t absorb niacin or its precursor amino acid tryptophan. Thick, scaly, rash, swollen mouth and bright red tongue, vomiting and diarrhoea, apathy, fatigue, depression, disorientation.

Vitamin B3 Niacin Some Benefits; Reduces LDL Cholesterol (Bad), increases HDL Cholesterol (Good), Lowers Triglycerides, prevents heart disease, may prevent Type 1 Diabetes, Boosts Brain Functions, Improves Skin, Reduces Symptoms of Arthritis. *Niacin may cause ‘niacin flush’. This is not harmful and passes in about 30 mins.

Vitamin B5; Pantothenic Acid is high in mushrooms, fish, avocados, lean chicken, beef, pork, sunflower seeds, sweet potatoes, milk and lentils.

Pantothenic Acid role; B5 is one of the most important vitamins for human health. Essential for making red blood cells to carry oxygen, converting food into energy, making sex and stress hormones in our adrenal glands.

B5 Deficiency; symptoms may include fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and respiratory infections.

B5 Benefits; helps to, create red blood cells, create stress and sex hormones, maintain healthy digestive tract, process vitamins like B2 Riboflavin, & synthesize cholesterol. B5 taken as a supplement helps to lower cholesterol, according to research done by The Princeton Longevity Center, Princeton.

Vitamin B-6; Fish, chicken, tofu, beef, pork, bananas, potatoes, sweet potatoes, and pistachios are all high in B6.

Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine), is; a water-soluble vitamin. B6 is a collective group term for; pyridoxal, pyridoxal found in meats and pyridoxamine is mainly found in plants. B6 has about 168 vital enzyme processes to perform.

P5P (Pyridoxal 5 Phosphate): is a highly bioavailable form of Vitamin B6. Serum levels of B6 are an accurate way to detect different diseases like cancers, diabetes, CVD and blood disorders.

B6 Deficiency Symptoms; skin inflammation (dermatitis), depression, confusion, convulsions, and anaemia. Studies show it can reduce the risk of heart disease.

B6 Benefits; essential for red blood cell metabolism, the nervous system and the immune system, as well as many others. P5P helps carry magnesium and other nutrients across membranes which improve absorption rates.

B7 Biotin; here are a few foods that contain small amounts of biotin, walnuts, peanuts, cereal, milk and eggs, wholemeal bread, salmon, pork, mushrooms, cauliflower, avocados, bananas and raspberries.

Biotin role; help our metabolism, creates enzymes, hair and nails. Biotin is needed to make fatty acids and glucose which are used for energy.

B7 Deficiency; fungal infections, dermatitis, red rash, brittle hair and nails, anaemia, birth defects, muscle pains, mild depression, lethargy, hallucinations, anorexia.

B9 Folate/Folic Acid; foods that contain folate are; legumes, asparagus, eggs, leafy greens, beets, citrus fruits, sprouts, and broccoli and more.

B9 Deficiency; symptoms include; risk of heart disease, tiredness, weakness, anaemia, shortness of breath, heart palpitations, difficulty concentrating. B9 has an essential role in the development of a baby’s brain during pregnancy. Deficiency in B9 could lead to birth defects like spina bifida or anencephaly.

B9 Benefits; Folate is essential for the production of red blood cells and DNA synthesis. It also helps tissue growth and cell functions.

Vitamin B-12

B12 is an essential vitamin that is crucial in many metabolic processes in the body. It is estimated that up to 40% of the population is deficient in B12. Lack of B12 can cause grave repercussions in our bodies. There are few types of B12 here are 3;

Methylcobalamin, help produce red blood cells, works with enzymes to synthesize amino acids and repair DNA and other important processes throughout the body.

Adenosylcobalamin, another form of B12, essential in red blood cell production, required for energy production, and present in every cell.

Hydroxocobalamin is usually produced by bacteria in the digestive tract from food. Involved in the metabolism of fats and amino acids as well as the formation of myelin to protect nerve cells. Also supports vascular functions.

Vitamin B12 Deficiency; Symptoms occur because of your body’s inability to produce red blood cells.

Weakness, fatigue, Depression, Dizziness, Pale Skin, Weight Loss, Hallucinations, Urinary Problems, Shortness of Breath, Mental Disorders, Digestive Problems, Palpitations, tingling toes and fingers, muscle weakness.

*High doses of oral supplements or B12 IV treatment or B12 injections are used for B12 deficiency.

Health Bunker

In this article, we covered a lot of details, but it is still a general description. Please look into full food lists, we’ve only had time to mention a few. Vitamin Bs are integral to our daily lives and play key roles in hundreds of different essential functions.

Read the lists of deficiency symptoms, they are a list of modern diseases that are plaguing us and our families. Also, remember that taking supplements will not work just on their own. Diet and lifestyle habit changes are also important.

If we want to change, we have to alter our whole life, change is fundamental.

Eat Well. Be Well.

Dom and Nic
Health Bunker
It’s Your Life. Own it!

*Disclaimer – Please note, we are not Doctors or trained medical professionals. We are not giving medical advice. Check with your Doctor or health practitioner before trying anything.