Vitamin B complex is a group of eight water-soluble vitamins including B1,B2, B3, B5, B6, B7, B9 and B12. These vitamins are otherwise known as thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate and cobalamin, respectively. Once thought to be joined in a single B vitamin, these vitamins are now known to be a related group of separate nutrients that work together. B12 has some qualities that distinguish it from the other B vitamins.
Water Vs. Fat Soluble
Vitamins A, D, E, and K are fat-soluble vitamins, meaning they are not easily excreted and can build up in your body. These vitamins can be toxic in high doses, so keeping tabs on their intake is important. Vitamin C and the B are water soluble, meaning that any excess amounts are excreted in your urine. Water-soluble vitamins must be constantly replenished through your diet, because your body doesn't store them. B12 is an exception to this. Your liver stores B12 in amounts sufficient to last as long as five years.
Functions of B Vitamins
B vitamins help your cells metabolize fats and glucose into energy, and are needed for the production of neurotransmitters such as serotonin. They contribute to mood and mental function, help prevent neural tube birth defects and regulate blood sugar. B12 specifically is used in the production of red blood cells, the function of the nervous system and the synthesis of your genetic code.
Deficiency Effects
A deficiency in B vitamins can drain your energy and dampen your mood. If your B deficiency is chronic or severe, more repercussions can arise. B12 deficiency can cause megaloblastic anemia, a condition characterized by a lower red blood cell count, and the appearance of abnormally large, immature red blood cells. B12 deficiency is also associated with neurological symptoms such as tingling in the hands and feet. If a chronic B12 deficiency goes unremedied, permanent nerve damage can result.
Causes of Deficiency
Vitamin B deficiencies can result from inadequate diet. B12 is only present in animal based food sources and a deficiency can occur if a strict vegetarian or vegan does not fortify her diet with B12 enriched foods. For some people, B12 absorption can be hampered by gastrointestinal malabsorption. Older adults may have difficult absorbing B12 due to a decrease in hydrochloric acid production caused by atrophic gastritis. People with pernicious anemia lack an enzyme called intrinsic factor, which is necessary for the intestines to absorb B12. A person with any of these conditions may need B12 injections to re-establish their B12 levels. If you're concerned that you may have a vitamin deficiency, consult your doctor to determine what supplement dosages are right for you
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