What Do B Vitamins Do?

Different types of B vitamins are found in a variety of foods. The American Dietetic Association explains that B vitamins play an important role in how your body functions and protects itself from illnesses. Furthermore, B vitamins are vital to a developing fetus. Although B vitamins are readily available in supplements and energy drinks, the best way to consume them is by eating a healthy diet varied in plant-based foods, as reported by the American Cancer Society.

Basic Functions

B vitamins assist your body in metabolizing, or deriving energy, from the foods you eat. According to the journal "Understanding Nutrition," B vitamins create molecules that help your body gain energy from the proteins, carbohydrates and fats you eat. Without B vitamins, your body will not be able to gain energy from food. "Understanding Nutrition" reports that a deficiency in B vitamins is apparent on the skin and the tongue. Your tongue will appear smooth and your skin may break out into lesions and develop a rash. Individual B vitamins also affect your body in different ways.

Types

B vitamins come in eight varieties: thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folic acid (vitamin B9) and cobalamin (vitamin B12). According to the American Cancer Society, vitamins B1 and B2 assist in muscle and nerve development, as well as heart function. Vitamin B3 assists in food digestion. Vitamins B5 and B12 aid in human growth and development. Vitamins B6 and B9 help increase your immunity to diseases and help create red blood cells. Vitamin B7 helps create hormones from the carbs and proteins you eat.

Food Sources

"Understanding Nutrition" outlines different food sources containing each of the B vitamins. Foods containing optimal levels of vitamin B1 include fortified cereals, tomato juice, soy milk, pork chops and squash. Vitamin B2 is found in broccoli, plain yogurt, milk, mushrooms, liver and eggs. According to the American Cancer Society, vitamin B3 is found in whole grains, nuts and lean meats, while vitamin B5 is contained in all food sources. "Understanding Nutrition" reports that lean meats, fruits and soy are sources of vitamin B6; green leafy vegetables contain vitamin B7; asparagus, broccoli and tomato juice contain high levels of vitamin B9; and vitamin B12 is derived from animal products.

Alternative Uses

B vitamins are sought after for energy boosts as well as for the prevention of cancer. According to "Understanding Nutrition," B vitamins alone do not increase energy levels. The American Cancer Society reports that a diet rich in B vitamins may help prevent diseases, but that no vitamins are proven to cure cancer. Furthermore, the health advantages of B vitamins are best derived from natural food sources as opposed to supplemental pills. The American Cancer Society recommends taking a multivitamin if you feel your diet lacks in B vitamins, but that you should check with your doctor beforehand.

Potential Side Effects

According to the American Cancer Society, an excess dosage of a B vitamin will end up in your urine as waste, due to the fact that all B vitamins are water-soluble. However, a risk of side effects comes with taking B vitamin supplements, which may include increased blood sugar, liver and heart problems, gout, vomiting, nausea and blurred vision. If you experience any of these symptoms, stop taking your supplement and call a doctor.