Eight vitamins are grouped as B vitamins because they have similar properties, occur in the same natural sources, have physiological actions that overlap and are all soluble in water. Because your body does not make these vitamins, you must obtain them from your diet. They participate in enzyme activities that regulate your growth, development and other aspects of your metabolism.
History
The vitamins in the B complex are: B1, or thiamin; B2, or riboflavin; B3, or niacin; B5, or pantothenic acid; B6, or pyridoxine; B7, or biotin; B9, or folic acid; and B12, or cobalamin. Discovery of almost all the B vitamins occurred in the early 20th century. While some were previously linked to deficiency diseases, subsequent studies have concentrated on their actual functions and effects on the body.
Dietary Sources
B vitamins occur in many foods such as meat, fish, poultry, dairy foods and eggs. Some are also found in grains, vegetables and legumes. Folic acid also occurs in citrus fruits, while pantothenic acid and biotin are also made by intestinal bacteria. If you eat a balanced diet with a variety of foods, you are not likely to experience B vitamin deficiencies. However, if you are a strict vegan, you may lack B12 , which occurs only in animal foods. You can avoid this by taking B12 supplements.
Losses from Cooking
Many of the B vitamins, such as B1, B2, B5, B6 and B9, are lost or destroyed by cooking, milling, heat or other processing. Like other water-soluble vitamins, they can be affected by factors like light, alkalinity, and length and mode of cooking. Food processors often enrich or add vitamins back into foods that lose them during processing. Milk, grains and cereals are common examples of such foods.
Additional Information
The B vitamins participate in the metabolism of protein, fat and carbohydrate for energy production, and they help to maintain the health and function of your nervous system, mucous membranes and skin. Vitamin B3 is also important for fatty acid and steroid synthesis. B5 is important in the synthesis of hormones. Supplements for B vitamins are widely available and are recommended for adults older than 50. Pregnant or lactating women, have an increased need for folic acid in particular, about 400 micrograms each day.
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