‘Vitamin B’ is definitely eight completely different nutritional vitamins, and every performs a unique function in lots of capabilities within the physique.
All the time converse to your GP or healthcare supplier earlier than taking a brand new complement or in case you are involved about dietary deficiencies.
What are B nutritional vitamins – what are the different sorts?
Vitamin B just isn’t a single vitamin it is an umbrella time period that features eight nutritional vitamins: thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12. They’ve essential roles within the physique and are concerned in lots of metabolic processes. They’re all water soluble, which suggests they can’t be saved within the physique.
Why do we’d like B nutritional vitamins?
The completely different B nutritional vitamins have completely different capabilities throughout the physique:
- Thiamine (B1) performs a task in carbohydrate metabolism, muscle contraction and conduction of nerve alerts.
- Riboflavin (B2) performs a task in carbohydrate, fats and protein metabolism and is concerned within the manufacturing of B3 and B6.
- Niacin (B3) performs a task in carbohydrate, fats and protein metabolism, DNA manufacturing, and is concerned within the perform of the digestive system, pores and skin and nerves.
- Pantothenic acid (B5) performs a task in carbohydrate, lipid and amino acid metabolism, manufacturing of hormones, ldl cholesterol and bile acids.
- Pyridoxine (B6) performs a task within the manufacturing and use of protein and glycogen in addition to haemoglobin formation within the blood.
- Biotin (B7) performs a task in carbohydrate and fats utilisation.
- Folate (B9) performs a task in DNA synthesis, cell division and purple blood cell formation.
- Cobalamin (B12) performs a task in DNA copy, cell formation and nerve perform.
How a lot of the completely different B nutritional vitamins do we’d like?
Age
B1
B2
B3
B6
B9
B12
Male
19-50
1mg
1.3mg
17mg
1.4mg
200mcg
1.5mcg
50+
0.9mg
1.3mg
16mg
1.4mg
200mcg
1.5mcg
Feminine
19-50
0.8mg
1.1mg
13mg
1.2mg
200mcg
1.5mcg
50+
0.8mg
1.1mg
12mg
1.2mg
200mcg
1.5mcg
Pregnant
0.9mg
1.4mg
13mg
1.2mg
400mcg*
2mcg
Breastfeeding
1mg
1.6mg
15mg
1.2mg
260mcg
2mcg
*300mcg in second and third trimester
There are not any set suggestions for B5 and B7.
This group of B nutritional vitamins contribute many well being advantages, together with:
- Pink blood cell progress
- Power stage regulation
- Eases digestion
- Maintains cardiovascular well being
- The manufacturing of hormones and ldl cholesterol
Can now we have too many B nutritional vitamins?
As B nutritional vitamins are water-soluble, they’re unable to be saved within the physique and are as an alternative excreted within the urine. Subsequently, if the really helpful every day dose is exceeded, the physique will naturally do away with the surplus.
Nonetheless, that is barely completely different the place niacin is worried. Taking excessive doses of nicotinic acid dietary supplements has been reported to trigger liver injury.
Which meals are good sources of the completely different B nutritional vitamins?
- Thiamine (B1) might be present in wholegrain bread, fruit, liver, peas and a few fortified breakfast cereals.
- Riboflavin (B2) might be present in some fortified breakfast cereals, eggs, milk and rice.
- Niacin (B3) might be present in meat, fish, wheat flour, milk and eggs.
- Pantothenic acid (B5) might be present in meat, tomatoes, porridge and potatoes.
- Pyridoxine (B6) might be present in meat, fish, organ meats, some fortified breakfast cereals, peanuts, lentils, eggs, potatoes, banana and avocado.
- Biotin (B7) might be present in a variety of meals however in very small quantities.
- Folate (B9) might be present in inexperienced leafy greens, liver, some fortified breakfast cereals and chickpeas.
- Cobalamin (B12) might be present in meat, eggs, cheese, milk, fish, shellfish and a few fortified breakfast cereals.
B-vitamin wealthy recipes
Egg curry
Shellfish, orzo & saffron stew
Liver & mash
Thai pork & peanut curry
Thai-style steamed fish
Sesame spinach
Chickpea curry
Shellfish soup
Wholesome porridge bowl
Baked banana porridge
Steak & kidney pudding
Extra on nutritional vitamins and minerals
What’s manganese?
What’s zinc?
What’s folic acid?
What’s phosphorous?
What’s potassium?
This content material was up to date on 19 October 2023.
Emer Delaney BSc (Hons), RD has an honours diploma in Human Diet and Dietetics from the College of Ulster. She has labored as a dietitian in a few of London’s high instructing hospitals and is presently primarily based in Chelsea.
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