B vitamins are a group of related nutrients that come from a variety of animal and plant sources. You rely on these nutrients for basic body functions such as carrying oxygen to your tissues and accessing the energy stored in your food. Before your body can absorb B vitamins from food or supplements, they must be dissolved in water.
Basics
There are eight different nutrients in the B vitamin family, including thiamine or B-1, riboflavin or B-2, niacin, pyridoxine or B-6, folic acid, biotin, pantothenic acid and vitamin B-12. Foods particularly rich in these nutrients include fish and other forms of seafood, eggs, milk and other dairy products, meat, poultry, whole grains, peas, beans and leafy greens. In addition to breaking down your food and creating oxygen-carrying red blood cells, you need B vitamins for purposes such as formation of a tissue component called collagen, maintenance of your skin, prevention of certain birth defects, formation of substances called hormones and proper function of your nervous system.
Water Solubility
All of the B vitamins belong to a class of substances called water-soluble vitamins. In the presence of water or water-containing fluids, these substances break down and become available for absorption or assimilation into your body. However, once you absorb them, B vitamins and other water-soluble vitamins don't stay in your body for long; instead, you use enough to meet your short-term nutrient needs and excrete the remainder in your urine. For this reason, you must consume these vitamins on a daily basis.
B Vitamin Deficiencies
Insufficient intake of the various B vitamins can leave you with a range of deficiency-related problems. For instance, if you don't maintain your intake of vitamin B-1, you can develop a disorder called beriberi, as well as nervous system and heart problems. Potential effects of a niacin deficiency include diarrhea, skin problems, dementia and death. A vitamin B-6 deficiency can trigger the formation of kidney stones, as well as skin problems and a blood disorder called anemia. If you don't get enough B-12, you can develop anemia or significant nerve problems in your hands and feet.
Considerations
The only water-soluble vitamin outside of the B family is vitamin C. These nutrients differ from a second class of vitamins called fat-soluble vitamins. As their name indicates, these vitamins are absorbed in your body's fat supplies. Unlike water-soluble vitamins, fat-soluble vitamins stay in your body for extended periods of time that can last as long as half a year. Nutrients in this category include vitamins A, D, E and K. Ask your doctor for more information on water-soluble vitamins, as well as specific intake recommendations for each member of the B vitamin family.
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