A to Z of why we need vitamin B
Food is essential to nourish our bodies providing vital nutrients and minerals to drive the thousands of biochemical reactions in the body; it also supplies us with energy. Any food we eat is converted to energy, in the form of Adenosine Triphosphate (ATP.)
There are many nutrients involved in the body’s ability to produce ATP. The most important group of nutrients for the conversion of food into ATP is B vitamins.
Thiamine (B1), riboflavin (B2) and niacin (B3) are three B vitamins that are essential in the conversion of food to energy.
Without sufficient B vitamin consumption energy conversion can be slow, leaving us feeling sluggish and tired.
All the B vitamins are watersoluble, meaning that the body does not store them. The best place to get B vitamins is from our food, when vitamins are obtained through food they are easily absorbed and utilised because you are also consuming co-nutrients that assist with the uptake and absorption.
Thiamine rich foods include beans and lentils, nuts and seeds and pork. If you eat pork, be sure to always choose free range. Leafy green vegetables, tomatoes, almonds and eggs are a good source of Riboflavin. Niacin is found in the highest concentrations in meat such as beef, pork, chicken and fish. Some can also be found in peanuts and beans. Grains such as spelt, oats and rye will also boost your B vitamin intake, if your digestive system can tolerate them. Alternatively, quinoa is a gluten free source of B vitamins.
Here’s an overview of the different B vitamins and some of their main functions, as well as some of the symptoms associated with a deficiency.
Thiamin B1
Energy production. Anti-stress effect. Immune system support. Deficiency symptoms can include fatigue, irritability, low mood and abdominal discomfort.
Riboflavin B2
Healthy vision. May help migraine sufferers. Deficiency symptoms can include cracks and sores around the mouth, swollen, purple coloured tongue and eye fatigue.
Niacin B3
Sex and stress hormone production.
Healthy circulation.
Deficiency symptoms can include indigestion, fatigue and low mood. Severe deficiency can cause a condition known as pellagra.
Pantothenic acid B5
Red blood cell production. Healthy digestive tract. Wound healing. Helps the body to use other vitamins (namely B2).
Deficiency symptoms can include fatigue, insomnia, low mood, irritability, stomach discomfort, burning feet, and upper respiratory infections.
Pyridoxine B6
Neurotransmitter production. Helps control homocysteine levels. Red blood cell production. Deficiency symptoms (mildmoderate) can include muscle weakness, nervousness, irritability, low mood, difficulty concentrating and short-term memory loss.
Biotin B7
Embroynic growth. Protein metabolism. Healthy skin, hair and nails. Deficiency symptoms can include hair loss, dry scaly skin, cracking in the corners of the mouth (cheilitis), swollen and painful tongue, dry eyes and loss of appetite.
Folate B9
Brain function. DNA production. Deficiency symptoms can include poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhoea, irritability, forgetfulness, and mental sluggishness.
Cobalamin B12
Healthy nerve cells. Red blood cell/iron health. Supports low mood/depression (SAMe).
Deficiency symptoms can include fatigue, shortness of breath, diarrhoea, nervousness, numbness, or a tingling sensation in the fingers and toes. Deriving your B vitamins from food is a good first step if there is a deficiency. If nutrient absorption is a problem, this will need to be addressed by an experienced health professional.
Supplementation can be wonderful support and a health professional can guide you with this.
Dr Libby is a nutritional biochemist, best-selling author and speaker. She is a regular contributor to Well & Good. See http://www.drlibby.com drlibby.com for more information. Learn more about great energy in Dr Libby’s book Exhausted to Energized, available from all good bookstores and www.drlibby.com