B Vitamins are made up of 8 different vitamins:
B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B6 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate) and B12
Generally, B vitamins are essential for energy production. Each of them carry their own specific use and the food source for each vary. B vitamins are water soluble, meaning that they can dissolve easily in water. Toxicities in water soluble vitamins are typically rare because the body eliminates the amounts that are not needed.
B1 or Thiamin
B1 is needed to help convert food into energy (specifically carbohydrates) and its critical for nerve function. A deficiency in B1 causes a condition called beriberi, which can impact muscular function and may cause cardiovascular issues. Deficiencies are rare, but those who suffer from alcoholism tend to be at most risk.
Food sources of B1 include pork, soy, watermelon, tomato, potatoes, legumes, nuts, seeds, oatmeal and spinach.
B2 or Riboflavin
B2 is needed to help convert food into energy and supports the health of our skin, hair, blood and brain. A deficiency in B2 can lead to a condition called photophobia, which is an increased sensitivity to light.
Food sources include dairy, beef, green leafy vegetables, enriched wheat, almonds and oysters.
B3 or Niacin
B3 is needed to help convert food into energy and its essential for a healthy nervous system. You can obtain B3 through foods, however a small amount can actually be synthesized in the body by converting into the amino acid called tryptophan (the one turkey has that makes you sleepy after Thanksgiving dinner). A deficiency in B3 will lead to a condition called pellagra, which can cause skin issues and gastrointestinal tract issues.
Food sources include beef, chicken, liver, turkey, pork, shrimp, avocado, peanuts, tomato, potatoes, mushrooms, cottage cheese and spinach.
B5 or Pantothenic Acid
B5 is necessary for making blood cells and to convert food into energy. It also helps to restore the skin's natural hydration balance, while repairing damaged skin tissue.
Food sources include: whole grains, legumes, avocado, potatoes, tomatoes, broccoli, egg yolks, chicken and beef
B6 or Pyridoxine
B6 is needed to metabolism protein, help make red blood cells and neurotransmitters and improve sleep, appetite and mood. It is also involved in a variety of enzymatic reactions throughout the body that support the immune function.
Food sources include chicken, liver, salmon, avocado, chickpeas, navy beans, pistachios, walnuts, tofu, banana, watermelon, fish and legumes.
B7 or Biotin
B7 is needed to help convert food to energy and break down glucose.
Food sources include legumes, egg yolks, organ meats, whole grains, almonds, soybeans and fish.
B9 or Folate
B9 is vital for new cell creation and DNA synthesis. It is essential especially for women who are hoping to become pregnant, in order to support new fetal development. A deficiency can lead to decreased immunity and a type of anemia where the blood cells appear enlarged.
Food sources include asparagus, edamame, spinach, okra, broccoli, lettuce, avocado, turnip greens, liver, black eyed peas, chickpeas and tomato.
B12
B12 is needed to help break down fatty acids and amino acids, and to make red blood cells. Proper vitamin B12 absorption relies on intrinsic factor (IF) which is produced in the stomach. As we age, IF production decreases, affecting the proper absorption of B12. Those who follow a vegetarian and vegan diet are more likely to be at risk for deficiency, because the most adequate sources of B12 are found in animal products. Therefore if you are vegan or vegetarian, supplementing with B12 would be of consideration.
Food sources include dairy, liver, clams, salmon, tuna, trout, beef, pork, poultry and eggs.
If you are considering supplementing with a complex B vitamin, please be sure to have your values checked to see where you stand and check with your healthcare provider before introducing a new supplement or vitamin to your intake.