This article will introduce you to the B vitamins, where you can get them, what will happen if you are not getting enough, and why they benefit your health.
The B vitamins are a group of individual vitamins called the B-complex vitamins. Our body needs vitamins in small amounts and we primary get our vitamins from foods, beverages and in some cases our bodies produce the vitamins it needs, such as vitamin D, K and some B vitamins.
The B-complex includes:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic Acid (B9)
- Cyanocobalamin (B12)
These vitamins are essential for the breakdown of carbohydrates into glucose (energy for the body), the breakdown of fats and proteins which aids in the normal functioning of the nervous system, provides muscle tone in the stomach and intestinal tract, and are important to the health of your hair, skin, eyes, mouth and liver.
B Vitamin Deficiency: Possible effects of lack of sufficient B vitamins.
Thiamine B1 deficiency causes a nervous system ailment called beriberi. It is common in people whose diet consists mainly of white rice, where the thiamine-bearing husk has been removed. Symptoms include weight loss, emotional disturbance, impaired sensory perception, weakness, pain in the limbs, irregular heart beat, and swelling of the body.
Thiamine occurs naturally in unrefined grains, meats, legumes, green vegetable, fruit and milk. The Recommended Dietary Allowance (RDA) is 1.5 mg.
Riboflavin B2 deficiency causes Ariboflavinosis, which occurs when not enough foods containing riboflavin are consumed. Symptoms include sore throat and mouth, cracking of the lips, high sensitivity to sunlight, inflammation of the tongue, itchy red skin, and oral mucous.
Riboflavin occurs naturally in meats, eggs, milk, cheese, yogurt, leafy green vegetables and whole grains. The RDA is 1.3 mg for adults.
Niacin B3 deficiency along with tryptophan deficiency causes aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea.
Niacin occurs naturally in beef liver, chicken, meat, peanuts, almonds, tuna, salmon, whole grains, potatoes with skin, sweet potatoes and raw mushrooms. The RDA is 14-18 mg per day for adults.
Pantothenic Acid B5 deficiency can cause acne and rarely the feeling of pins and needles.
Pantothenic Acid occurs naturally in calf’s liver, sunflower seeds, raw mushrooms, yogurts, corn, broccoli, squash, cauliflower, eggs and strawberries. The RDA is 10 mg for adults.
Pyridoxine B6 deficiency causes anemia, depression, dermatitis, high blood pressure, water retention, kidney stones and high levels of blood serum.
Pyridoxine occurs naturally in potatoes with skin, banana, salmon, chicken, cooked spinach, avocade, turkey, ground beef, fish, collard greens, brown rice and green peas. The RDA ranges from 1.3 to 2 mg depending on age and gender.
Biotin B7 deficiency causes impaired growth and numerological disorders in infants.
Biotin occurs naturally in brewer’s yeast, green peas, oats, soybeans, walnuts, sunflower seeds, bulgur and brown rice. The RDA is 300 micrograms for adults.
Folic Acid B9 deficiency causes anemia, high levels of blood serum, and birth defects in pregnant women.
Folic Acid occurs naturally in broccoli, asparagus, bananas, oranges, peas, nuts, and whole grain. The RDA for both men and women is 400 micrograms, but women who are pregnant or planning to become pregnant should consume 600 micrograms a day. When breastfeeding, the recommendation is 500 micrograms.
Cyanococbalamin B12 deficiency causes anemia, high levels of blood serum, memory loss and peripheral neuropathy.
Cyanococbalamin occurs naturally in clams, beef liver, fortified cereals, trout, salmon, beef, yogurt, tuna, milk, pork, eggs, cheese and chicken. The RDA is 4 to 6 micrograms for adults.
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