Vitamin B Complex : Sources, Functions and Deficiency

Vitamins are substances that naturally occur in food and are required in very small amounts for a variety of body processes, including the synthesis of red blood cells and energy. Our bodies require 13 vitamins, of which 8 are known as the B-group (or B-complex) vitamins.

B vitamins  have an essential role in ensuring healthy cell activity in the body. They aid in the body’s ability to utilize food as fuel (metabolism), produce new blood cells, and preserve the health of the skin, brain, and other bodily tissues.

Despite what many supplement advertisements claim, the B-group vitamins do not give the body the energy it needs. Although it’s true that the body lacks energy without B-group vitamins. This is due to the fact that the B-group vitamins are necessary for the body’s ability to use energy-producing foods (such carbs, fat, and protein) as fuel. In addition B-group vitamins are required to aid in cell division by generating new DNA.

Vitamin B in Foods

The B-group vitamins are water soluble and typically fairly sensitive, despite the fact that they are present in many meals. They are readily destroyed, especially when exposed to alcohol and heat.

B-group vitamins can be destroyed during food processing, or the portions of white flour, white bread, and white rice that are highest in B-group vitamins can be removed. White flour, white bread, and white rice are less nutrient-dense than their wholegrain equivalents in part because of this.

Except for B12 and folate, which are stored in the liver, the body has a limited capacity to store the majority of the B-group vitamins. A few months of inadequate nutrition could lead to vitamin B deficiency in some people. Due to this, it is of the utmost importance to include adequate amounts of these vitamins in a well-balanced, nutrient-rich diet on a regular basis.

Vitamin B Supplements

Even though vitamin supplements are widely available and it may seem sensible to take them just in case, it’s necessary to always seek advice from your doctor or a dietitian before beginning. The body only requires trace amounts of vitamins, and the majority of these requirements can be satisfied by eating a healthy diet.

In the best case scenario, taking vitamins that your body does not require could result in your body eliminating the surplus in your urine and costing you money. However, some vitamins can also be toxic if taken improperly, so you risk harming your body instead of doing it any good.

A few B-group vitamins, such as vitamin B12 and folate or folic acid, collaborate with one another in the body. This means that taking supplements may occasionally mask the lack of other vitamins, which can potentially have negative health effects.

There are eight different forms of B vitamins, each with a distinct function:

1. Thiamin (vitamin B-1)
2. Riboflavin (vitamin B-2)
3. Niacin (vitamin B-3)
4. Pantothenic acid (vitamin B-5)
5. Vitamin B-6
6. Biotin (vitamin B-7)
7. Folate (vitamin B-9)
8. Vitamin B-12

They are collectively referred to as the vitamin B complex.

RELATED:

Vitamin D | Overview, Benefits, Deficiency & Sources

Daily Values

To preserve optimum health, doctors advise patients to consume a certain amount of each vitamin each day. The Food and Drug Administration (FDA) has determined the daily values (DVs) for each B vitamin, which are listed in milligrams (mg) or micrograms (mcg) in the table below:

1. Thiamin (vitamin B-1)

High concentrations of thiamin are found in the brain, liver, kidney, and heart.

Functions

Thiamin is required by the body for:

• Metabolizing food’s sugar (carbohydrate)
• Molecules to produce specific neurotransmitters (brain chemicals)
• Fatty acid production
• Hormone synthesis.

Foods containing Thiamin

• Pork trout mussels
• Acorn squash
• Fortified bread
• Cereal, pasta, and rice
• Legumes such black beans and soybeans
• Seeds and nuts.

Those in the following groups may not consume enough Thiamin

• Those who abuse alcohol, especially older individuals
• Those who have AIDS or HIV
• Diabetic patients
• Those suffering from heart failure
• Who underwent bariatric surgery

Symptoms of Low Thiamin

The following signs of thiamin insufficiency include:

• Weight loss
• Minimal or no appetite
• Issues with memory or confusion
• Heart issues
• Hands and feet feeling tingly and numb
• Loss of muscle mass
• Poor reactions

A person who abuses alcohol may become thiamin deficient. This may result in Wernicke-Korsakoff syndrome (WKS), which can cause memory loss, confusion, and tingling or numbness in the hands and feet.

2. Riboflavin (vitamin B-2)

Functions

Riboflavin is essential for:

• Energy generation
• Assisting the body’s steroid hormones, medicine, and fat breakdown
• The process of converting tryptophan into niacin (vitamin B-3).
• Transforming vitamin B-6 into a required coenzyme for the body

Food Sources of Riboflavin

Among the foods high in riboflavin are:

• Milk and yogurt 
• Almonds
• Enriched breakfast cereals
• Organ meats
• Oatmeal 

Riboflavin Deficiency Signs and Symptoms

Although riboflavin deficiency is uncommon, it can happen when someone has another condition or an endocrine disorder, such as thyroid issues.

A riboflavin deficiency can lead to the following symptoms:

• Skin conditions
• Sores at the mouth’s corners
• Swollen lips
• Baldness
• Itchy, red eyes

A severe riboflavin deficit can cause cataracts and anemia. Pregnancy-related riboflavin deficiency can increase the risk of some birth abnormalities.

Those most at Risk for Riboflavin Deficiency

• Individuals who don’t eat dairy products or who adopt a vegan diet.
• Sportspeople who abstain from meat, particularly those who also abstain from dairy and other animal products.
• Women who are nursing or who are pregnant, particularly those who don’t eat meat or dairy products.

3. Niacin (vitamin B-3)

Niacin is transformed by the body into the coenzyme nicotinamide adenine dinucleotide (NAD). NAD has the biggest number of enzyme processes in which it is required among all coenzymes produced from vitamins—more than 400. These enzymes support;

• Transforming the energy in proteins, lipids, and carbs so that the body may utilize it for metabolic procedures carried out within the body’s cells.
• Cell expression of DNA and cell communication

Niacin-rich Foods

Fish, poultry, and other animal products are high in NAD, which the body can readily utilize. The body cannot as quickly utilize the natural form of niacin found in plant-based meals such nuts, beans, and grains. Manufacturers do, however, add niacin to foods like cereals, and the body can easily use this form.

Symptoms Associated with Niacin Deficiency

Niacin deficiencies may result from inadequate niacin intake. Pellagra is brought on by severe niacin deficiency and may result in:

• Vomiting
• Diarrhea
• Constipation
• Bright red tongue
• Headache
• Fatigue
• Brown discoloration on exposed skin patches,
• Rough skin patches
• Depression

Pellagra can cause significant memory loss, behavioral disorders, and suicidal thoughts if left untreated. Additionally, it might cause a severe loss of appetite or even death.

Those who have the following conditions are at risk for niacin deficiency:

• Malnutrition
• Anorexia nervosa
• Alcohol use disorder
• Inflammatory bowel disease (IBD) and AIDS
• Carcinoid syndrome  
• Hartnup disease

4. Pantothenic acid (vitamin B-5)

The body needs pantothenic acid to produce new coenzymes, proteins, and lipids. Pantothenic acid is transported throughout the body by red blood cells, where it can be utilized in a number of metabolic and energy-producing processes.

Foods containing Pantothenic acid

Although many foods at least partially contain pantothenic acid, some of the highest concentrations can be found in:

• Shiitake mushrooms
• Sunburst seeds
• Chicken 
• Tuna 
• Avocados

Symptoms of Pantothenic acid Deficiency

Due to its abundance in many foods, pantothenic acid insufficiency is uncommon in the United States. But it might have an impact on people who are severely malnourished. They frequently lack other nutrients in such circumstances. A substantial risk of deficiency exists in people who have a certain gene mutation termed pantothenate kinase-associated neurodegeneration 2 mutation. Symptoms of deficiency include:

• Headache 
• Irritability 
• Numbness and burning in the hands and feet
• Agitation, 
• Poor sleep, 
• Absence of appetite

5. Vitamin B-6

Pyridoxine, often known as vitamin B-6, is involved in more than 100 enzymatic processes.

Functions

Vitamin B6 is required by the body for:

• Brain development
• Immune function
• Amino acid metabolism
• Breaking down carbohydrates and fats

Food sources of vitamin B6

The best sources of vitamin B-6 are as follows:

• Chickpeas
• Organ meats
• Poultry
• Potatoes
• Salmon
• Fortified grains

Symptoms of a lack of vitamin B-6

According to the National Institutes of Health (NIH) Office of Dietary Supplements, low levels of vitamin B-12 are frequently associated with vitamin B-6 deficits. Lack of vitamin B-6 can result in:

• Anemia
• Lips with scaling
• Mouth corners with fissures
• Tongue swelling 
• Impaired immune system 
• Bewilderment
• Depression

A vitamin B-6 shortage can occur in people who have:

• A kidney transplant for renal (kidney) disease
• Celiac illness
• Crohn’s illness
• Alcohol dependence 
• Autoimmune diseases such rheumatoid arthritis, and ulcerative colitis

6. Biotin (vitamin B-7)

Numerous supplements for healthy hair, skin, and nails contain biotin. But according to the NIH, there isn’t enough data to say whether consuming more biotin is beneficial for skin, hair, or nails. Some people think biotin can treat psoriasis.

Functions

The body need biotin for:

• Metabolizing proteins, carbs, and lipids; 
• Communicating between bodily cells
• Regulating DNA

Biotin-rich Foods

Biotin is present in many foods, including:

• Eggs
• Organ meats
• Salmon
• Beef
• Sunflower nuts

Biotin Deficiency Signs and Symptoms

A biotin shortage manifests as:

• Hair loss a scaly rash around the mouth, nose, and eyes
• Broken nails
• Depression 
• Fatigue

The following Populations may be more Vulnerable

• Individuals with metabolic disorders  called biotinidase deficiency
• People with alcohol use disorder
• Women who are pregnant or lactating

7. Folate (vitamin B-9)

Folate is the name of the vitamin B-9’s natural form. A synthetic version of the vitamin called folic acid is included in some supplements and fortified meals. The Centers for Disease Control and Prevention (CDC) advise that all women of reproductive age who wish to conceive take 400 mcg of folic acid daily along with eating a varied diet that contains folate because most people cannot consume enough leafy green vegetables for the levels needed in pregnancy.

The risk of some birth abnormalities affecting the brain and spinal cord is reduced in the fetus when a woman consumes enough folate both before and throughout pregnancy.

Additionally necessary for:

• DNA synthesis
• The breakdown of vitamins
• The breakdown of amino acids
• Effective cell division

Folate-rich Foods

Natural folate can be found in:

• Dark green leafy vegetables
• Beef liver
• Beans
• Avocado
• Papaya
• Orange juice
• Eggs
• Nuts

Symptoms of Folate Deficiency

Instances of folate insufficiency are now rare thanks to the addition of folic acid to grain products. However, the following list of symptoms could indicate a folate deficiency:

• Weakness
• Headache
• Sores on the tongue or in the mouth
• Skin, hair, or nail changes
• Heart palpitations
• Irritability

The FDA recommend that women increase the intake of folates and take folic acid supplements every day before becoming pregnant and during pregnancy. Other groups who may need extra folate include people who have:

• Alcohol use disorder
• Celiac disease
• Conditions that interfere with nutrient absorption
• IBD

Excessive Folic acid Intake

People should not take more than 1,000 mcg of folic acid each day. Taking more than this can mask symptoms of a vitamin B-12 deficiency. This can cause permanent nerve damage.

8. Vitamin B-12

Cobalt is a mineral that is present in vitamin B-12, often known as “cobalamin.

Functions

B-12 is utilized by the body for:

• Red blood cell production
• Brain and neurological function DNA synthesis
• Protein and fat metabolism

Food Sources of vitamin B-12

Naturally occurring sources of vitamin B-12 include:

• Clams
• salmon
• beef
• liver
• milk and yogurt

For those who don’t consume animal products, supplements or fortified meals like breakfast cereals and nutritional yeast may be necessary.

Symptoms of a Lack of vitamin B-12

Megaloblastic anemia is usually brought on by a vitamin B-12 deficiency. A lack of vitamin B-12 can cause the following symptoms:

• Fatigue
• Loss of weight constipation
• Loss of appetite
• Memory problems
• Depression

People who are susceptible to a B-12 deficiency include those with:

• Ailments  that interfere with absorption of nutrients
• Older adults
• Celiac disease
• Crohn’s disease

The need for extra vitamin B-12 may also arise among vegetarians, vegans, and women who are pregnant or nursing.

Takeaway

Although each B vitamin performs a different function, they all work best together to ensure proper absorption and maximum health benefits. The majority of the time, a person can get all the B vitamins they require by eating a balanced, healthy diet.

By increasing their consumption of foods high in vitamins or by taking vitamin supplements, people can treat and prevent B vitamin deficiencies.