B vitamins
B vitamins are a group of eight water-soluble vitamins essential for various metabolic processes, energy production, and overall health. Here’s a breakdown of each:
B1 (Thiamine)
Role: Converts nutrients into energy; supports nerve function.
Sources: Whole grains, pork, legumes.
Deficiency: Beriberi (nerve damage, fatigue), Wernicke-Korsakoff syndrome.
B2 (Riboflavin)
Role: Aids energy production; supports skin/eye health.
Sources: Dairy, eggs, leafy greens.
Deficiency: Cracked lips, sore throat, skin disorders.
B3 (Niacin)
Role: Supports DNA repair, cholesterol metabolism.
Sources: Meat, fish, peanuts.
Deficiency: Pellagra (diarrhea, dementia, dermatitis).
B5 (Pantothenic Acid)
Role: Synthesizes coenzyme A (energy metabolism).
Sources: Meat, avocado, broccoli.
Deficiency: Rare but may cause fatigue, insomnia.
B6 (Pyridoxine)
Role: Involved in amino acid metabolism, neurotransmitter synthesis.
Sources: Poultry, fish, bananas.
Deficiency: Anemia, weakened immunity, depression.
B7 (Biotin)
Role: Supports hair, skin, and nail health; aids fat/carb metabolism.
Sources: Eggs, nuts, sweet potatoes.
Deficiency: Hair loss, skin rashes (rare).
B9 (Folate/Folic Acid)
Role: Crucial for DNA synthesis, fetal development.
Sources: Leafy greens, legumes, fortified grains.
Deficiency: Megaloblastic anemia; birth defects if deficient during pregnancy.
B12 (Cobalamin)
Role: Nerve function, red blood cell formation.
Sources: Animal products (meat, dairy), fortified foods.
Deficiency: Pernicious anemia, nerve damage (common in vegans/vegetarians).
Key Notes:
Water-Soluble: Not stored in the body; require regular dietary intake.
Supplements: B-complex supplements combine all eight, often used to address deficiencies.
Diet Considerations: Vegans/vegetarians may need B12 supplements; alcoholics are at higher risk for B1 deficiency.
Synergy: B vitamins often work together (e.g., B9 and B12 in red blood cell production).
A balanced diet typically provides sufficient B vitamins, but certain conditions or diets may necessitate supplementation under medical guidance.
