The metabolism is a complex set of processes that convert calories to energy for the efficient functioning of all the body's systems. Changes in calorie intake, physical activity and diet can boost the effectiveness of the metabolism, increasing the rate at which calories and fat are burned. Although a diet rich in a wide variety of vitamins and minerals is essential for good health, according to the American Dietetic Association, the B vitamin group plays an especially important role in supporting the body's metabolic rate.
Significance
Originally believed to be only one vitamin, the B vitamin group includes B1 or thiamin, B2 or riboflavin, B3 or niacin, B6 or pyridoxine, B12 or cyanocobalamin and folate. Also included in this group are pantothenic acid and biotin. Found in a variety of foods, the B vitamins are water-soluble, so the body's supply must be replenished regularly. Because the vitamins in this group support all systems in the body, a healthy intake of B vitamins keeps the metabolism burning fat and producing energy at peak efficiency.
Whole Grain Sources
According to the American Dietetic Association, significant amounts of B vitamins are found in a variety of whole grains and whole-grain products. Such grains as rice, wheat, wheat germ and bran provide thiamine, riboflavin, niacin, folate and pyridoxine. Many commercially produced grain products, such as breads and cereals, are strongly fortified with B vitamins, particularly folate or folic acid.
Protein Sources
Low-fat dairy, lean meats and other protein rich foods such as eggs, avocado and peanut butter offer good sources of some members of the B vitamin family, including niacin, B12 and pyridoxine. For this reason, according to Harvard University's School of Public Health, vegans and vegetarians may have deficiencies of these vitamins.
Vegetable and Fruit Sources
Green, leafy vegetables such as spinach, kale and Romaine lettuce contain riboflavin and folate, while potatoes offer a rich source of pyridoxine. The American Dietetic Association states that some fruits and fruit products provide B vitamins as well; bananas contain pyridoxine, and oranges offer a good source of folate.
B Vitamin Supplements
Vitamin B supplements, containing one or all of the B family of vitamins, are available in tablet, capsule, liquid and injection forms. Harvard University's report on vitamin B points out that although severe deficiencies of the B vitamins can occur in specific populations, adequate amounts of these vitamins for most people can be obtained through a healthy diet, with added support from a general multivitamin.
Considerations
Although the B vitamins provide essential metabolism support, Harvard University warns that high-dose supplements, particularly of folate, can have serious effects such as nerve damage, and may be linked to some types of cancers. Since many grain products are heavily fortified with B vitamins, consuming these foods while also taking supplements can overload the body. MayoClinic.com reports that vitamin B12 injections, offered by some weight-loss clinics to jump-start weight loss, are unlikely to have a significant impact on the metabolism and may interfere with some medications.
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