The B-complex vitamins -- B-1, B-2, B-3, B-5, B-6, B-7, B-9 and B-12 -- are among the most beneficial vitamins for growth and development. Each B-complex vitamin has an essential role, whether it's monitoring chemical reactions or helping turn food into energy. The metabolism uses the three most common B-complex vitamins, B-1, B-9 and B-12, in numerous ways. Inadequate intake of these essential vitamins can lead to life-threatening conditions.
Vitamin B-1 (Thiamine)
Vitamin B-1 was one of the first organic compounds to be recognized as a B-complex water-soluble vitamin. The vitamin, better known as thiamine, can be found in an array of foods, including yeast, whole grain cereals, legumes, milk and meat. The RDA for thiamine for adult men aged 19 years and older is 1.2 mcg per day, and it's 1.1 mcg per day for women.Thiamine is part of the coenzyme thiamine pyrophosphate, or TPP, and plays a critical role in the breakdown of glucose for energy. The body uses thiamine for other functions, such as producing DNA, nervous system and muscle functioning, flow of electrolytes, and production of hydrochloric acid for proper digestion.
Vitamin B-9 (Folate)
Vitamin B-9, better known as folate, is a water soluble B-complex vitamin. Foods high in folate include enriched cereals, leafy vegetables, okra, asparagus, fruits, legumes, yeast, mushrooms, and meat. The RDA for folate for adult men and women aged 19 years and older is 400 mcg per day.
Folate is associated with DNA synthesis and amino acid metabolism. The vitamin assists with cell growth and division, making it essential during the first few weeks of pregnancy for preventing neural tube defects.Folate also plays an important role in formation of red blood cells, protein metabolism and reduction of homocysteine levels.
Vitamin B-12
Vitamin B-12, an essential water-soluble vitamin, is found in an assortment of foods, such as fish, shellfish, meat and dairy products. The RDA for vitamin B-12 for adult men and women 19 years and older is 2.4 mcg a day.
Vitamin B-12 maintains healthy nerve cells and red blood cells, and is a coenzyme that aids in the formation of blood. Bonded to protein in food, vitamin B-12 gets released during digestion. Once released, vitamin B-12 combines with a glycoprotein called the intrinsic factor prior to being absorbed by the bloodstream.
B-Complex Deficiencies
Deficient thiamine levels cause a condition known as beriberi. There are two types of beriberi, wet and dry. Wet beriberi affects the cardiovascular system, while dry beriberi affects the nervous system.
Folate deficiencies may cause macrocystic anemia and increased homocysteine levels associated with heart disease. Inadequate folate consumption in pregnant women causes neural tube defects. Neural tube defects disrupt the central nervous system and impact the growth and development of the fetus.
Vitamin B-12 deficiency results when the body is unable to absorb vitamin B-12 from the intestinal tract. Pernicious anemia usually causes this condition.
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