Vitamin B

Nov 23

Vitamin B is actually a group of 8 water soluble vitamins. Once thought to be a single vitamin they are chemically distinct vitamins often existing in the same foods. Vitamin supplements often contain B-complex, with all 8 of the B vitamins. These vitamins may support or increase metabolism, maintain muscle tone, enhance skin, hair, nails health, support immune and nervous system, and promote cell growth/division - important in preventing anemia. The B vitamins also help fight stress, depression and cardiovascular disease.

Refer to this National Institute of Medicine Chart to check specific daily recommendations for different life stages.

The 8 Vitamin B’s

Vitamin B1, also known as Thiamine, has the related deficiency diseases of Beriberi. Chronic thiamine deficiency may cause Korsakoff’s syndrome.
Vitamin B2, also known as Riboflavin, has the related deficiency disease of Ariboflavinosis
Vitamin B3, also known as Niacin, along with a deficiency of tryptophan has the related deficiency disease of Pellagra.
Vitamin B5, also known as Pantothenic acid. Deficiency may cause acne or paresthesia.
Vitamin B6, also known as Pyridoxine, has the related deficiency disease of Anaemia. There is also a notable problem with overdose; Impairment of proprioception, nerve damage
Vitamin B7, also known as Biotin, has the related deficiency disease of Dermatitis. Deficiency may impair growth of infants.
Vitamin B9, also known as Folic acid, if deficient during pregnancy is associated with birth defects, such as neural tube defects.
Vitamin B12, also known as Cyanocobalamin, has the related deficiency disease of Megaloblastic anaemia and other cognitive problems. Deficiency often occurs in the elderly due to reduced digestive uptake.

Finding Vitamin B

B vitamins are abundant in nature. Here are a few choice sources:
potatoes
bananas
lentils
chilli peppers
tempeh
liver oil
liver
turkey
tuna
Nutritional yeast - brewer’s yeast (yes this makes beer a source, but the alcohol reduces our ability to activate vitamins)
molasses
Marmite
Vegemite

Of course there are also vitamin supplements and supplement improved foods like energy drinks, but as usual, eating a balanced diet can provide all the B vitamins. Strict vegetarians may experience B12 deficiency since it is not produced in plant foods. If you don’t eat liver, meat, egg yolk, poultry or milk, you will need a supplement containing Vitamin B12 or fortified cereals and grains.

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