B vitamins, known collectively as B, complex, produce energy from food. They also play a role in the formation of red blood cells that carry oxygen to nourish cells and organs. Deficiency in any of the B vitamins can lead to health problems. The B vitamins include B-1, B-2, B-3, B-5, B-6, B-7, B-9 and folic acid. B vitamins are water soluble, meaning the body does not store them.
Thiamine and Riboflavin
Thiamine, or vitamin B-1, creates energy in the body by helping to break down sugar. It also plays a role in nerve conduction and muscle function. Deficiency causes beriberi. Symptoms include gait disturbance, sensation loss in the hands and feet, pain, confusion and muscle weakness. Riboflavin is another name for vitamin B-2. Riboflavin helps the body get rid of free radicals that cause inflammation and cell damage. Deficiency can cause vision problems, anemia, premature aging and may contribute to heart disease and cancer, according to the University of Maryland Medical Center.
Niacin and Pantothenic Acid
Another name for B-3 is nicotinic acid, or niacin. Vitamin B-3 helps regulate cholesterol, sex and stress hormones in the body. Supplements can raise levels of beneficial HDL cholesterol. Fatigue, depression, mouth burning and sore red tongue are signs of inadequate levels. Severe deficiency causes pellagra. Symptoms include skin sores, delusions, scaly skin and diarrhea. Vitamin B-5, which is pantothenic acid, helps synthesize fats, cholesterol and steroid hormones. According to the Linus Pauling Institute, deficiency in animal experiments caused anemia, low blood sugar levels and seizures and is rare in humans.
Pyridoxine and Biotin
Pyridoxine, or vitamin B-6, is essential for digestion, healthy skin and immune function. It also helps to maintain nervous system function and hormonal balance. Low levels can cause nerve damage, weakness, depression, anemia and skin disorders. Vitamin B-7 or biotin, also known as vitamin H, is a major contributor to healthy skin, hair and nails. Deficiency is extremely rare because the body efficiently manufacturers adequate quantities of B-7 from food.
Folic Acid
Vitamin B-9, folate or folic acid, is necessary for normal fetal development and important during pregnancy. The Department of Health and Human Services Office on Women's Health cautions that most women do not get enough folate from food. Because of the vitamin's role in fertility and preventing birth defects, women of childbearing age should supplement even if not planning a pregnancy. B-9 might prevent cancer and is necessary for making new and healthy cells as old ones die.
Cobalamin
Cobalamin, or vitamin B-12, contributes to healthy nerve cells. It also produces RNA and DNA that are the building blocks of cells. B-12 stimulates production of healthy red blood cells along with folate and facilitates iron storage in red blood cells. Together, folic acid and B-12 support immune function, mood and energy levels. B-12 works in conjunction with B-6 and B-9 to regulate levels of homocysteine, an amino acid associated with an increased risk of heart disease.
Member Comments