Vitamin B is not a single vitamin, but is a group of eight water soluble vitamins that is very important in cellular metabolism. They were once referred to as a single vitamin but scientists discovered that they have different compositions even though they are present in the same foods. A complete Vitamin B is more known as Vitamin B complex and is very essential in the breakdown of carbohydrates, fats, and proteins to their simpler forms which the body can utilize. The end products are energy and the normal functioning of the nervous system, muscular system, gastrointestinal tract, and the maintenance of healthy skin, eyes, and hair. The diet is rich with Vitamin B complex vitamins. Milk, poultry products, whole-grains, meats, legumes, potatoes, liver, green leafy vegetables are dietary sources of Vitamin B except for Vitamin B12. Vitamin B12 is stored in the liver.
Nowadays, all eight vitamins can also be found in a single Vitamin B complex supplement.
The B Vitamins and their Functions
The eight vitamins that comprise the Vitamin B complex group are Vitamin B1 or thiamine, B2 or riboflavin, B3 or niacin, B6 or pyridoxine, B9 or folic acid, B12 or cyanocobalamin, panthotenic acid, and biotin.
- Vitamin B1 or Niacin is the B vitamin responsible for converting carbohydrates to energy. It is also accountable for the metabolism of fats and proteins.
- Riboflavin plays a major role on bodily growth and the production of RBC. B2 or Riboflavin also helps in releasing energy from carbohydrates.
- The metabolism of Carbohydrates is taken over by Vitamin B3, Niacin. It is also helpful in lowering cholesterol and other triglycerides.
- Vitamin B5 or pantothenic acid possesses anti-stress properties. It is also important in tissue generation and the creation of antibodies needed for wound healing.
- Vitamin B6 (pyridoxine) is very essential in normal brain development. It helps the brain to produce neurotransmitters or the chemicals that carry impulses from one nerve cell to another.
- Vitamin B7 or Biotin is also an important factor in the metabolism of carbohydrates, fats, and proteins. It is also responsible in the utilization of carbon dioxide by the body.
- B9 or Folic acid, among the Vitamin B complex is the most important for pregnant women and their developing fetus. Folic acid promotes the health of the developing fetus and aids in preventing neural tube defects like spina bifida and hydrocephalus.
- Vitamin B12 plays a major role in the development of normal and functioning red blood cells. Adequate amount of Vitamin B12 (cyanocobalamin) reduces the risk of having pernicious anemia.
Vitamin B Deficiency
Deficiency symptoms of Vitamin B won’t cause health concerns immediately. However, chronic or long term Vitamin B deficiencies are serious and can be debilitating. Beriberi, Wernicke’s encephalopathy and Korsakoff’s psychosis are conditions that affect the nervous system and is caused by severe thiamine or Vitamin B1 deficiency. Patients afflicted with these disorders experience weight loss, emotional disturbances, amnesia, confabulation, other neurologic disorders, pain in the limbs, and tissue swelling. Cracking of the lips, photophobia or light sensitivity, tongue inflammation, pharyngitis, and hyperemia are results of insufficient Vitamin B2 or Riboflavin.
Lacking Niacin or the B3 vitamin results in a condition called pellagra. Symptoms of pellagra include insomnia, mental confusion, diarrhea, and dermatitis. Vitamin B5 or pantothenic acid deficiency is very uncommon. However, there have been reports that its insufficiency may cause acne and paresthesias. Pyridoxine or Vitamin B6 deficiency is also rare and if there are symptoms, they are commonly experienced by alcoholics. These symptoms are insomnia, poor coordination, confusion, and skin problems. Biotin or the B7 vitamin deficiency symptoms can cause neurologic disorders in infants and it rarely affects adults.
Insufficient Vitamin B9 or Folic acid can cause anemia, stunted growth, and mouth irritation. It can also cause neural tube defects in growing fetus if their mothers lack Vitamin B9 before and during pregnancy. Vitamin B12 or cyanocobalamin deficiency causes pernicious anemia, mouth irritation, and brain damage.
