Vitamins serve a variety of functions and are significant for maintaining adequate health. Each of the 13 vitamins has a specific role in your body, such as protecting the immune system, preventing bone loss and metabolizing foods for your daily energy supply. Consuming vitamins from foods in the form of well-balanced meals is optimal; however, supplements are also available to provide the nutrients you may miss from not eating consistently nutritious meals. The B group of vitamins are composed of eight specific nutrients, each important for supplying and maintaining energy.
Thiamine, Riboflavin and Niacin
Thiamine, riboflavin and niacin provide your body with significant energy for metabolism and food digestion. Thiamine, also known as B-1, keeps your adrenal glands, which are important for secreting hormones that regulate metabolism, functioning properly. Riboflavin, or vitamin B-2, converts carbohydrates to fuel in conjunction with the other B vitamins, and it aids in converting other B vitamins into a usable form of energy. Niacin, or vitamin B-3, also works with your adrenal glands in addition to converting food to energy. The adult daily recommended intake of thiamine is 1.1 mg for women and 1.2 mg for men. The recommended riboflavin intake is 1.1 mg for women and 1.3 mg for men, and the niacin daily recommendation is 14 mg for women and 16 mg for men. Foods containing these three B vitamins include fish, poultry and whole-grain products.
Pantothenic Acid and Pyridoxine
Pantothenic acid and pyridoxine, or vitamins B-5 and B-6 respectively, are responsible for generating energy from fats, carbohydrates and proteins in food. Pantothenic acid also plays a role in protecting your immune system and regulating stress hormones. Pyridoxine is essential for red blood cell metabolism, facilitating the regulation of blood glucose, and working with folate, or vitamin B-9, to regulate the amino acid homocysteine, which can damage your arteries. These two B vitamins are available in foods such as fish, green vegetables and nuts or as part of a B-complex supplement. Daily recommended intake for pantothenic acid in adults is 5 mg, and the recommended intake for pyridoxine is 1.3 mg.
Cobalamin, Biotin and Choline
Cobalamin, or vitamin B-12, aids in maintaining healthy nerve function as well as converting food to energy. According to the University of Maryland Medical Center, a deficiency in cobalamin can cause significant bouts of fatigue. Cobalamin is found in animal-based foods; however, supplements that provide quick release such as liquid drops or softgels are an option if you require immediate energy from this vitamin. The daily recommended intake of cobalamin is 2.4 mcg.
Biotin and choline are important for energy metabolism as well; however, these vitamins are abundant in foods containing other B vitamins. Additionally, biotin and choline are typically compounded in a B-complex supplement for easy daily use. Biotin is recommended at 30 mcg, and the recommended intake for choline is 425 to 550 mg per day. Consult your physician before taking a B-complex vitamin supplement.
References
- University of Maryland Medical Center: Vitamin B12 (Cobalamin)
- MedlinePlus: Riboflavin (Vitamin B2)
- The Vitamins and Nutrition Center: Vitamin B: The Energy Vitamin
- Office of Dietary Supplements: Vitamin B6
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- OSU Linus Pauling Institute: Pantothenic Acid
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