"Vitamin B" is not a single nutrient, but a group of vitamins, also known as the B-group vitamins. B vitamins are a class of water-soluble vitamins that play an imperative role in cell metabolism. It is essential for the human body to consume 13 types of vitamins, 8 of which are B vitamins. Despite their similar names, the B-group vitamins have different chemical structures and often coexist in the same food. Each of them is involved in key metabolic reactions, either as coenzymes in metabolic processes or as precursors involved in metabolism.
Types of Vitamin B
Following is a list of the eight individual vitamin B.
- Thiamin (Vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin (Vitamin B3)
- Pantothenic acid (Vitamin B5)
- Pyridoxine (Vitamin B6)
- Biotin (Vitamin B7)
- Folate or folic acid (Vitamin B9)
- Cobalamins (Vitamin B12)
Food sources: Pork, beef, poultry, organ meats, fish. wholemeal cereal grains, sesame seeds, nuts, yeast, and legumes.
Recommended amounts (for adults over age 18):
1.2 mg/day for men, 1.1 mg/day for women.
Function: Thiamine helps metabolize glucose, which provides energy for the brain and nervous system. It also plays a vital role in muscle, assisting in muscle contraction and transmission of nerve signals
Deficiency: Symptoms of thiamin deficiency include irritability, tiredness, muscle weakness, beriberi and wernicke-korsak off syndrome.
Food sources: Eggs, organ meat (liver, kidneys), lean meat, leafy green vegetables (asparagus, broccoli), yoghurt, wholegrain breads and cereals.
Recommended amounts (for adults over age 18):
1.3 mg/day for men, and 1.1 mg/day for women.
Function: Riboflavin (Vitamin B2) assists many enzymes with various daily functions involved in bodily processes. It is also essential for the growth of cells, the release of energy from proteins, and the conversion of nutrients into energy.
Deficiency: A deficiency in riboflavin can cause brain and heart disorders, such as migraines.
Food sources: Nuts, legumes, cereals, poultry, beef, and fish
Recommended amounts (for adults over age 18): 16 mg/day for men, 14 mg/day for women.
Function: Niacin has antioxidant effects and can convert nutrients into energy. It also can lower cholesterol, improve blood circulation, and lower cardiovascular health risks.
Deficiency: A lack of niacin can cause fatigue, abnormal thinking, headaches, skin problems, etc. Severe niacin deficiency can lead to pellagra, with dementia, diarrhea and dermatitis as the main symptoms.
- Pantothenic acid (Vitamin B5)
Food sources: Liver, kidneys, yeast, eggs, dairy milk, legumes, brown rice, broccoli, peanuts.
Recommended amounts (for adults over age 18): 5 mg/day.
Function: In addition to being important in metabolism of fats, proteins and carbohydrates, pantothenic acid also contributes to cholesterol synthesis and hormone synthesis.
Deficiency: For people who eat a normal diet, pantothenic acid deficiency is rare. It may occurs in people who have genetic mutations.
Food sources: cereal grains, legumes, leafy vegetables, shellfish, meat and poultry, nuts, liver, fruit.
Recommended amounts (for adults over age 18): 1.3–1.7 mg/day.
Function: Vitamin B6 benefits the central nervous system and metabolism, it can participate in gluconeogenesis, glycogenolysis, and break down an excess of homocysteine, thereby reducing the risk of cardiovascular disease.
Deficiency: Possible signs of B6 deficiency include impaired immune function, peripheral neuropathy, pellagra-like syndrome, skin rashes, confusion, mood changes.
Food sources: Liver, cauliflower, egg yolks, peanuts, chicken, yeast, mushrooms and so on.
Recommended amounts (for adults over age 18): 30 mcg/day.
Function: Vitamin B7 is essential for the body's metabolism. It acts as a coenzyme in some metabolic pathways involving fatty acids, carbohydrates, essential amino acids and promotes appropriate function of the nervous system as well.
Deficiency: Symptoms of vitamin B7 deficiency include thinning hair, skin issues (dry, scaly), cracked lips, loss of appetite, fatigue, and insomnia.
- Folate or folic acid (Vitamin B9)
Food sources: Green leafy vegetables, legumes, seeds, liver, poultry, eggs, cereals, citrus fruits and so on.
Recommended amounts (for adults over age 18): 400 mcg DFE/day. (DFE, dietary folate equivalents)
Function: Folic acid is the synthetic form of folate, widely used in dietary supplements. Vitamin B9 contributes to the formation of red blood cells which contribute to the development of the fetal nervous system and the synthesis of DNA and RNA. Therefore, women of child-bearing age need to supplement enough folate to reduce the risk of baby brain defect and spina bifida.
Deficiency: Signs of deficiency include anaemia, weakness, fatigue, shortness of breath, heart palpitations, and difficulty concentrating.
Food sources: Eggs, meat, fish, poultry, milk, liver, almost anything of animal origin, and fortified breakfast cereals
Recommended amounts (for adults over age 18): 2.4 mcg/day
Function: Vitamin B12 can promote the formation and regeneration of red blood cells and reduce pernicious anemia. It also plays a key role in the functional development of the brain and nerve cells, helping people to concentrate as well as enhancing memory.
Deficiency: Symptoms of vitamin B12 deficiency include glossitis, mouth ulcers, fatigue, headaches, anemia, difficulty walking.
In order to ensure the normal function of the body, it is imperative to consume adequate amounts of vitamin B. Taking supplements containing B vitamins is necessary when sufficient B vitamins cannot be consumed through diet alone. Therefore, these B vitamins are widely used as nutritional ingredients in dietary supplements.
Alfa Chemistry provides high-quality B vitamins ingredients, including thiamin (Vitamin B1), riboflavin (Vitamin B2), and niacin (Vitamin B3). You can view specific information about B vitamins through the link at the top of the page. If you are in need of assistance, please do not hesitate to contact us.
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