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Mar 29, 20224 min read

How B Vitamins Give you Energy and Keep you Healthy


Photo by Amanda Jones


Have you ever felt tired and fatigued? Do you have difficulty focusing? You may be deficient in vitamins B.

This complex of vitamins help prevent infections and helps support:

  • Cell health

  • Growth of red blood cells

  • Energy levels

  • Good eyesight

  • Healthy brain function

  • Good digestion

  • Healthy appetite

  • Proper nerve function

  • Hormones and cholesterol production

  • Cardiovascular health

  • Muscle tone

B vitamins are important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects.

B vitamins may increase testosterone levels in men. They may also help men build muscle and increase strength.

B vitamins are a group of eight essential nutrients. They help convert food into energy and create new blood cells. They also maintain healthy skin cells, brain cells, and other body tissues. These vitamins are water soluble. Here are the eight types of B vitamins:

  • Thiamin (vitamin B1)

  • Riboflavin (vitamin B2)

  • Niacin (vitamin B3)

  • Pantothenic acid (vitamin B5)

  • Vitamin B6

  • Biotin (vitamin B7)

  • Folate (vitamin B9)

  • Vitamin B12

Thiamin

Thiamin play a critical role in energy metabolism. Thus, it's involved in the growth, development, and function of cells. The small intestine absorbs thiamin and the liver stores it. But the liver stores thiamin in very small amounts. Women should consume 1.1mg while men should consume 1.2mg every day.


Riboflavin

Riboflavin is an essential component of two major coenzymes:

  • Flavin mononucleotide (FMN)

  • Flavin adenine dinucleotide (FAD)

These coenzymes play a role in energy production, cellular function, and metabolism. The latter involves the breakdown of fats, drugs, and steroids.

The small intestine absorbs most of the riboflavin. The liver, heart, and kidneys store little amounts of riboflavin. Bacteria in the large intestine produces free riboflavin. The large intestine may absorb this riboflavin in amounts that depend on the diet. Women should consume 1.1mg while men should consume 1.3mg every day.


Niacin

Niacin works in the body as a coenzyme. More than 400 enzymes depend on niacin for various reactions. Niacin helps:

  • Convert nutrients

  • Create cholesterol and fats

  • Create and repair DNA

  • Exert antioxidant effects

Women should consume 14mg while men should consume 16mg.


Pantothenic Acid

Pantothenic acid synthesis coenzyme a (CoA) and acyl carrier protein. Both are essential for fatty acid synthesis. CoA is also important for other anabolic and catabolic processes. Both men and women should consume 5mg every day.


Vitamin B6

Vitamin B6 breaks down proteins, carbohydrates, and fats. It also maintains normal levels of homocysteine. Vitamin B6 supports immune function and brain health. Both men and women should consume 1.3mg every day.


Biotin

Biotin assists enzymes to break down proteins, carbohydrates, and fats. It also helps regulate signals sent by cells and the activity of genes. Both men and women should consume 30mcg every day.


Folate

Folate helps form DNA and RNA. It's also involved in protein metabolism. Folate breaks down homocysteine, an amino acid harmful to the body in high amounts. Folate produces healthy red blood cells. It's also critical during pregnancy and fetal development. Both men and women should consume 400mcg every day.


Vitamin B12

Vitamin B12 forms red blood cells and DNA. It's also involved in the function and development of brain and nerve cells. Both men and women should consume 2.4mcg.


Most people get enough B vitamins from food. But it's still possible to be deficient. Take a look at the following symptoms:

  • Skin rashes

  • Cracks around the mouth

  • Scaly skin on lips

  • Swollen tongue

  • Fatigue

  • Weakness

  • Anemia

  • Confusion

  • Irritability or depression

  • Nausea

  • Abdominal cramps

  • Diarrhea

  • Constipation

  • Numbness or tingling in the feet and hands

If you are experiencing any of these symptoms, talk to your doctor.


 

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References

  1. Emily Cronkleton; Why is Vitamin B Complex Important, and Where do I Get It?; Healthline; https://www.healthline.com/health/food-nutrition/vitamin-b-complex#_noHeaderPrefixedContent; Last updated on 29 March 2019; Last accessed 21 March 2022.

  2. Jennifer Berry; A Complete Guide to B Vitamins; Medical News Today; https://www.medicalnewstoday.com/articles/325292; Published 28 May 2019; Last accessed 21 March 2022.

  3. School of Public Health; B Vitamins | Vitamins and Minerals | The Nutrition Source; Harvard T.H. Chan; https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/; Last accessed 21 March 2022.

  4. Office of Dietary Supplements (OSD); Thiamin; U.S. National Institute of Health; https://ods.od.nih.gov/factsheets/thiamin-healthprofessional/#en1; Last updated 26 March 2021; Last accessed 22 March 2022.

  5. School of Public Health; Thiamin - Vitamin B1; Harvard T..H. Chan; https://www.hsph.harvard.edu/nutritionsource/vitamin-b1/; Last accessed 22 March 2022.

  6. OSD; Riboflavin; https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/; Last updated 26 March 2021; Last accessed 22 March 2022.

  7. School of Public Health; Riboflavin - Vitamin B2; https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-b2/; Last accessed 22 March 2022.

  8. OSD; Niacin; https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/; Last updated 26 March 2022; Last accessed 24 March 2022.

  9. School of Public Health; Niacin - Vitamin B3; https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/; Last accessed 24 March 2022.

  10. OSD; Pantothenic Acid; https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/; Last updated 26 March 2021; Last accessed 24 March 2022.

  11. School of Public Health; Pantothenic Acid - Vitamin B6; https://www.hsph.harvard.edu/nutritionsource/pantothenic-acid-vitamin-b5/; Last accessed 24 March 2022.

  12. OSD; Vitamin B6; https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/; Last updated 26 March 2021; Last accessed 24 March 2022.

  13. School of Public Health; Vitamin B6; https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/; Last accessed 24 March 2022.

  14. OSD; Biotin; https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/; Last updated 10 January 2022; Last accessed 24 March 2022.

  15. School of Public Health; Biotin - Vitamin B7; https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/; Last accessed 24 March 2022.

  16. OSD; Folate; https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/; Last updated 29 March 2021; Last accessed 24 March 2022.

  17. School of Public Health; Folate (Folic Acid) - Vitamin B9; https://www.hsph.harvard.edu/nutritionsource/folic-acid/; Last accessed 24 March 2022.

  18. OSD; Vitamin B12; https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/; Last updated 9 March 2022; Last accessed 24 March 2022.

  19. School of Public Health; Vitamin B12; https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/; Last accessed 24 March 2022.

  20. OSD; Dietary Supplements Fact Sheet; https://ods.od.nih.gov/factsheets/list-all/; Last accessed 25 March 2022.

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