B Vitamins – Overview and Functions

B vitamins are a group of water-soluble vitamins that play important roles in the body’s metabolism and energy production. There are eight different B vitamins, each with its own unique functions and benefits. Here’s a brief overview of each B vitamin:

1. Thiamin (B1): Helps the body convert food into energy and is important for the nervous system.
2. Riboflavin (B2): Helps the body convert food into energy and is important for healthy skin, eyes, and red blood cells.
3. Niacin (B3): Helps the body convert food into energy, is important for healthy skin, nerves, and digestion, and may help lower cholesterol.
4. Pantothenic Acid (B5): Helps the body convert food into energy and is important for the production of hormones and cholesterol.
5. Pyridoxine (B6): Helps the body make neurotransmitters that regulate mood, and is important for the immune system and red blood cell production.
6. Biotin (B7): Helps the body convert food into energy and is important for healthy hair, skin, and nails.
7. Folate (B9): Important for the production of DNA and red blood cells, and is particularly important for pregnant women to prevent birth defects.
8. Cobalamin (B12): Helps the body make red blood cells and is important for the nervous system.

Most people can get enough B vitamins through a balanced diet, but some people may need to take supplements if they have certain medical conditions or don’t get enough through their diet. It’s important to talk to a healthcare provider before starting any new supplements.

Sources of B Vitamins in Food

B vitamins can be found in a variety of foods. Here are some good food sources of each B vitamin:

1. Thiamin (B1): Pork, whole grains, beans, nuts, and seeds.
2. Riboflavin (B2): Dairy products, eggs, meat, green leafy vegetables, and whole grains.
3. Niacin (B3): Meat, poultry, fish, whole grains, beans, and nuts.
4. Pantothenic Acid (B5): Meat, poultry, fish, whole grains, broccoli, and avocados.
5. Pyridoxine (B6): Meat, fish, poultry, bananas, spinach, and potatoes.
6. Biotin (B7): Eggs, meat, fish, nuts, seeds, and sweet potatoes.
7. Folate (B9): Leafy green vegetables, legumes, citrus fruits, and fortified cereals and grains.
8. Cobalamin (B12): Meat, poultry, fish, dairy products, and fortified cereals and grains.

It’s important to note that some of these vitamins are sensitive to heat and light, so cooking methods can affect their content. To get the most out of these foods, it’s best to eat them raw or cook them using gentle methods such as steaming or microwaving.

B Complex Supplements – Overview and Considerations

B complex is a supplement that contains all eight B vitamins in one formulation. B complex supplements can be helpful for people who have deficiencies in one or more of the B vitamins, or who need more of these vitamins for specific health conditions. B complex supplements are available in various forms, including tablets, capsules, and gummies.

B complex supplements are generally safe when taken as directed, but they can interact with certain medications or medical conditions, so it’s important to talk to your healthcare provider before starting any new supplements. It’s also important to choose a high-quality B complex supplement from a reputable brand, as some supplements may not contain the full range or recommended amounts of each B vitamin.

Side Effects and Interactions of B Vitamins

While B vitamins are generally safe, taking high doses of certain B vitamins can cause side effects. Here are some potential side effects of high doses of certain B vitamins:

1. Niacin (B3): High doses of niacin can cause flushing, itching, and upset stomach.
2. Pyridoxine (B6): High doses of pyridoxine can cause nerve damage and skin lesions.
3. Folate (B9): High doses of folate can mask the symptoms of a vitamin B12 deficiency.
4. Cobalamin (B12): High doses of cobalamin can cause acne and rosacea.

In addition to these potential side effects, B vitamins can also interact with certain medications. Here are some examples of medications that may interact with B vitamins:

1. Anticonvulsants: B vitamins can reduce the effectiveness of some anticonvulsant medications.
2. Proton Pump Inhibitors (PPIs): Long-term use of PPIs can lead to vitamin B12 deficiency.
3. Metformin: Metformin can interfere with the absorption of vitamin B12.
4. Antibiotics: Some antibiotics can interfere with the absorption of certain B vitamins.

If you are taking any medications or have any medical conditions, it’s important to talk to your healthcare provider before taking any B vitamin supplements to avoid potential interactions or side effects.

Sources for Information on B Vitamins and their Food Sources

National Institutes of Health – Office of Dietary Supplements: B Vitamins Fact Sheet for Health Professionals
Link: https://ods.od.nih.gov/factsheets/VitaminB-HealthProfessional/
Harvard School of Public Health – The Nutrition Source: Vitamin B
Link: https://www.hsph.harvard.edu/nutritionsource/vitamin-b/
MedlinePlus – B Vitamins
Link: https://medlineplus.gov/bvitamins.html

Last modified: June 1, 2023