All About B Vitamins
Friday, July 07, 2017
Vitamin B is an important factor for our overall health, mainly used to help us convert carbohydrates into energy.[i] But did you know that there are eight different essential B vitamins, each with a special role to play in our bodies?
- B1 (thiamin): helps to transform carbohydrates into energy[ii]
- B2 (riboflavin): supports energy release, healthy skin, mucous membranes and nervous system[iii]
- B3 (niacin): helps transform food into energy, necessary for growth and hormone production[iv]
- B6 (pyridoxine): essential for the synthesis and breakdown of amino acids, aids metabolism and is involved in the production of serotonin[v]
- Folic acid: essential for blood cell production and a healthy nervous system[vi]
- Biotin: essential for metabolism of carbohydrates, proteins and fats[vii]
- B12: essential for the synthesis of red and white blood cells, and for the metabolism of food[viii]
- Pantothenic acid: is necessary for metabolism of carbohydrates, proteins and fats[ix]
Why are these vitamins linked together?
B vitamins have many common traits. They are water soluble, are often found in the same food sources, and most function as co-enzymes (working together with enzymes) to perform functions such as metabolizing carbohydrates, proteins and fats.
How can I get more B vitamins in my diet?
Some examples of foods that contain B vitamins are found below:
| B Vitamin Type | Best Food Sources |
|---|---|
| Thiamin (B1)[x] | Pork, liver, whole grain and enriched breads and cereals, dried peas, beans and lentils |
| Riboflavin (B2)[xi] | Milk, yogurt, cottage cheese, meat, leafy greens, whole grains and enriched breads and cereals |
| Niacin (B3)[xii] | Milk, eggs, poultry, fish, whole grains and enriched breads and cereals, nuts, all protein foods |
| Pyridoxine (B6)[xiii] | Whole grains, bananas, potatoes, legumes, fish, meat, poultry |
| Folic Acid[xiv] | Spinach, orange juice, lentils, asparagus, artichokes, avocado, leafy greens, wheat germ, whole grains |
| Biotin[xv] | Most foods |
| B12[xvi] | Meat, poultry, fish, dairy products, eggs, fortified soy and rice milk |
| Pantothenic Acid[xvii] | Most foods |
How do I know if I’m deficient in B vitamins?
If you are eliminating whole food groups, following a vegan or vegetarian diet, pregnant or of childbearing years, or if you have low energy or are under significant stress, you may be deficient in B vitamins. It’s always best to consult with your physician or registered dietitian to get an accurate assessment, as you may need more of a specific B vitamin. There are some symptoms you can look out for that may indicate you are deficient:[xviii]
- Tingling in the hands or feet
- Extreme fatigue
- Weakness
- Confusion
- Susceptibility to infections
- Nausea
Taking a B complex supplement instead of one single B vitamin can prove helpful, as it allows all the B vitamins to work together and stay in balance, while taking only one could upset their balance.
How do I know if I’m getting too much of any of the B vitamins?
Although B vitamins are water soluble, it’s possible to take too much in supplement form. Some symptoms to keep in mind:
- Excess B3 (niacin) can lead to liver damage, stomach ulcers and increased blood sugars,[xix] while large doses can cause rashes and tingling sensations[xx]
- Excess B6 can cause irreversible nerve damage[xxi]
- Excess folic acid can mask a B12 deficiency[xxii]
Choosing to eat a variety of foods from all the food groups can help ensure you meet your nutrient requirements, including the B vitamins. A B complex, multivitamin or nutritional drink can be an excellent way to top up your daily intake on days when you may not get enough.
This article has been sponsored by BOOST®, but all comments and opinions are my own.
[i] Dietitians of Canada. “B Vitamins.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/B-Vitamins.aspx (Accessed June 2, 2017)
[ii] Dietitians of Canada. “Food Sources of Thiamin (Vitamin B1).” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Thiamin-(Vitamin-B1).aspx (Accessed June 2, 2017)
[iii] Dietitians of Canada. “Food Sources of Riboflavin (Vitamin B2). Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx (Accessed June 2, 2017)
[iv] Dietitians of Canada. “Food Sources of Niacin.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Niacin.aspx (Accessed June 2, 2017)
[v] Dietitians of Canada. “Food Sources of Vitamin B6 (Pyridoxine).” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B6-(Pyridoxine).aspx (Accessed June 2, 2017)
[vi] Dietitians of Canada. “Food Sources of Folate.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Folate.aspx (Accessed June 2, 2017)
[vii] Dietitians of Canada. “Functions and Food Sources of Common Vitamins.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Functions-and-Food-Sources-of-Common-Vitamins.aspx (Accessed June 2, 2017)
[viii] Dietitians of Canada. “Food Sources of Vitamin B12.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx (Accessed June 2, 2017)
[ix] Dietitians of Canada. “Food Sources of Pantothenic Acid and Biotin.” Retrieved from: https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-Pantothenic-Acid-and-Biotin.aspx (Accessed June 2, 2017)
[x] Dietitians of Canada. “Food Sources of Thiamin (Vitamin B1).” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Thiamin-(Vitamin-B1).aspx (Accessed June 2, 2017)
[xi] Dietitians of Canada. “Food Sources of Riboflavin (Vitamin B2). Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx (Accessed June 2, 2017)
[xii] Dietitians of Canada. “Food Sources of Niacin.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Niacin.aspx (Accessed June 2, 2017)
[xiii] Dietitians of Canada. “Food Sources of Vitamin B6 (Pyridoxine).” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B6-(Pyridoxine).aspx (Accessed June 2, 2017)
[xiv] Dietitians of Canada. “Food Sources of Folate.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Folate.aspx (Accessed June 2, 2017)
[xv] Dietitians of Canada. “Functions and Food Sources of Common Vitamins.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Functions-and-Food-Sources-of-Common-Vitamins.aspx (Accessed June 2, 2017)
[xvi] Dietitians of Canada. “Food Sources of Vitamin B12.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx (Accessed June 2, 2017)
[xvii] Dietitians of Canada. “Food Sources of Pantothenic Acid and Biotin.” Retrieved from: https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-Pantothenic-Acid-and-Biotin.aspx (Accessed June 2, 2017)
[xviii] Healthline. “The Symptoms of Vitamin B Deficiency.” Retrieved from: http://www.healthline.com/health/symptoms-of-vitamin-b-deficiency#vitamin-b96 (Accessed June 2, 2017)
[xix] University of Maryland Medical Centre. Vitamin B3 (Niacin). Retrieved from:
http://www.umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin (accessed June 7, 2017)
[xx] Environmental Working Group. How Much is Too Much: Harmful Effects of Excess Vitamins and Minerals. Retrieved from: http://www.ewg.org/research/how-much-is-too-much/harmful-effects-excess-vitamins-and-minerals (Accessed June 2, 2017)
[xxi] National Institutes of Health. “Vitamin B6.” Retrieved from: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/ (Accessed June 2, 2017)
[xxii] National Institutes of Health. “Folate.” Retrieved from: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ (Accessed June 2, 2017)
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