Belonging to the water-soluble class of vitamins, the B vitamins can easily be absorbed and processed by your body. Acting as coenzymes, these essential vitamins help your body's enzymes complete various life-sustaining tasks. According to Sareen Groper, Ph.D., author of "Advanced Nutrition and Human Metabolism," taking more than the recommended dietary allowance of B vitamins does not provide an added benefit; however, when the RDA is not met, the resulting deficiencies can prove to be quite harmful.
Vitamins B1 and B2
More commonly known as thiamin and riboflavin, vitamins B1 and B2, act as coenzymes used in your body's energy metabolism. Thiamin helps regulate appetite and nervous system function, while riboflavin is responsible for supporting skin health and vision. An RDA amount of 1 to 2 mg for each vitamin prevents the deficiency diseases beriberi and ariboflavinosis. The former can be fatal with symptoms including enlarged heart and paralysis, while the latter produces a much less severe skin rash.
Biotin and Pantothenic Acid
Similar to vitamins B1 and B2, biotin and pantothenic acid play an important role in your body's energy metabolism. Biotin assists as an enzyme cofactor in metabolizing the carbohydrates, proteins and fats from the food you eat. Once broken down, pantothenic acid helps release energy your body can use from the metabolized nutrients. An RDA of 5 to 20 mg for both biotin and pantothenic acid will prevent associated deficiency symptoms such as insomnia, fatigue, nausea, arrhythmias and loss of appetite.
Vitamin B-12
Referred to in clinical terms as cyanocobalamin, vitamin B-12 works in conjunction with the vitamin folate to form new red blood cells inside bone tissue. Alone, vitamin B-12 helps maintain the myelin sheath, a protective covering around your nerve fibers. According to Frances Sizer, author of "Nutrition: Concepts and Controversies," vitamin B-12 deficiency symptoms such as anemia, or low red blood cell count, nervous twitching and fatigue can be prevented by following the RDA guideline of 3 to 10 micrograms.
Vitamin B6
Also known as pyridoxine, vitamin B6 is involved with amino acid metabolism by helping convert surplus amino acids into ones your body is running low on. In addition, vitamin B6 helps break down carbohydrates into usable energy and produces hemoglobin, an important oxygen-carrying molecule found in your blood. An RDA of 1.5 to 2.5 mg will prevent vitamin B6 deficiency symptoms, which include mental disorders, anemia, nervous twitches and rashes.
References
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper, Ph.D.; 2008
- "Nutrition: Concepts and Controversies"; Frances Sizer, R.D.; 2007
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