The eight vitamins in the B-complex family include thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin and pantothenic acid. Collectively, the B-complex vitamins are known as the "energy vitamins" because they help the body with energy metabolism, or the conversion of food into energy. The B-complex vitamins also play individual roles in maintaining good health.
Function
B-complex vitamins are important co-factors, or coenzymes, in many different body processes. Without the B vitamins, the body could not perform many of its day-to-day functions, such as digestion and production of healthy red blood cells. As coenzymes, B vitamins attach themselves to enzymes in the body, and this activates the enzymes. Once activated, enzymes go on to perform thousands of essential activities in every body cell. Each B vitamin also has individual functions in the body. For instance, riboflavin supports healthy skin and eyes, and niacin helps maintain a healthy digestive and nervous system.
Sources
The B complex vitamins are found in a wide variety of plant and animal foods. Pork, poultry and other meats; dairy products; grains; legumes; and leafy green vegetables are all good sources. Vitamin B12 is unique in that it is found only in animal products such as meat, poultry, fish, dairy products and eggs. B vitamins are available in B-complex and multivitamin supplements in tablet, capsule and liquid forms. Some grain foods, such as cereals and breads, are enriched with B vitamins.
Benefits
When Japanese researchers looked at the effects of B vitamins on cardiovascular health, they found that a diet high in vitamins B6 and folate reduced the risk of dying from stroke, coronary heart disease and heart failure. The study, published in a 2010 issue of "Stroke," a journal of the American Heart Association, found that these B vitamins protected men from death due to heart failure, in particular, and women from death due to all heart-related diseases.
Deficiencies
Deficiencies of most B-complex vitamins are rare because they are widely available in the food supply. When a deficiency of one or more B vitamins occurs, symptoms may include skin disorders, fatigue, mental confusion and gastrointestinal disturbances such as nausea and diarrhea. Alcoholics are at risk of thiamine deficiency, and people who eat no animal foods may be at risk of vitamin B12 deficiency. Severe vitamin B12 and folate deficiencies can lead to forms of anemia known as pernicious anemia and macrocytic anemia.
Misconceptions
Although the B-complex vitamins assist in energy production, they do not actually provide energy to the body. Only calories provide energy, and the only nutrients that provide calories are carbohydrates, proteins and fats.
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