B vitamins are vital for energy production, development, growth and a variety of other body functions. These essential nutrients play a key role in the production of enzymes and chemical messengers in the brain. There are several types of B vitamins that are found in plant and animal food sources. Most individuals obtain adequate amounts of these nutrients in the diet. However, your doctor may recommend supplements if you have a deficiency.
Types of B-Complex Vitamins
The B vitamins are found in both animal and plant food sources. There are several types of B vitamins that have both numbered and chemical names. These are vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine) and vitamin B7 (biotin). Two other important B vitamins are B9 (folic acid) and B12 (cobalamin).
Functions of B Vitamins
The B vitamins are important overall for energy metabolism in the body and to maintain and support several body structures. All the B vitamins interact and work together; however, each nutrient also has specific functions. Vitamin B1 and B2 produce enzymes that affect the muscles, heart and nerves. Vitamin B3 is essential for digestive and nervous system health and vitamin B5 is important for normal development and growth. Vitamin B6 is necessary for red blood cell or erythrocyte production; both vitamin B6 and B7 help the body digest proteins and carbohydrates in the diet. Vitamin B9 is vital in DNA and RNA production and is important for the development of the spinal cord in the fetus. Vitamin B12 plays a significant role in maintaining nerve health, a balanced mood and the immune system.
Effects of Vitamin B Deficiency
A deficiency of B vitamins can cause varying symptoms and signs in the body. These deficiencies are most commonly caused by an imbalanced diet or inadequate vitamin absorption in the digestive tract. Vitamin B12 deficiency can lead to or worsen neuropsychiatric disorders such as depression and anxiety. A vitamin B9 (folate) deficiency can have severe effects in pregnant women, as B9 is critical for the formation of the spinal cord in developing babies. A lack of vitamin B6 and other B vitamins can lead to low energy levels, confusion, digestive symptoms and fatigue.
Sources of B Vitamins
The B vitamins are essential nutrients that cannot be stored in the body and must be obtained through a daily balanced diet. Vitamin B1 and B2 are found in whole grains, fortified breads and cereals, potatoes, dairy products, kidney beans, seafood, liver and green leafy vegetables. Vitamin B3 is found in foods such as meats, poultry, whole grains, nuts and beans, while B5 is found in almost all foods. Foods such as meats, poultry, wheat germ, potatoes, beans and bananas are rich in vitamin B6. Vitamin B7 is the only B vitamin that is produced in the body by intestinal bacteria; it is also in nuts, egg yolks, watermelon and grapefruit. Vitamin B9 is found in green leafy vegetables, citrus fruits, nuts, beans and whole-wheat bread, and B12 is primarily found in meats, poultry, eggs, milk and dairy products.
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