B vitamins are water soluble and therefore have to be consumed daily. Because B vitamins are coenzymes in important metabolic pathways, they are essential to maintain many functions in the body, for proper brain functioning, and for the daily the optimal conversion of food to energy. There are eight B vitamins (including B1,B2,B3,B5,B6,B7,B9,B12), and it is essential to get a multivitamin that includes all of them or take an additional B-complex. In this two part article, is a short guide to each of the B vitamins and why each of them should be an essential part of your daily supplementation. Consuming whole food sources is also ideal, but supplementation can really help fill the gaps when your diet is less than optimal. If you are plant-based, you’ll notice many sources are from animal products, but you can also consume adequate amounts of:
- Dark, leafy green vegetables
- Citrus fruits
- Avocados
- Nuts and seeds
- Legumes
In addition to consuming a well balanced plant-based diet, a supplement with the adequate amount of B vitamins is ideal, or taking a seperate B-complex every day.
B1 or Thiamine, is incredibly important for blood sugar control. In fact, most people with pre-diabetes along with type 1 and type 2 diabetes are B1 deficient. B1 is the main cofactor for enzymes needed for carbohydrate and glucose metabolism and is essential for several metabolic pathways to function. Consumption of this vitamin supports the myelin sheath, the protective lining on our nerves. If we are deficient in thiamine, this can cause eyesight issues, edema, sleep apnea, issues with the autonomic nervous system. Severe deficiencies can lead to wet or dry beri beri, megoblastic anemia, and when combined with alcoholism Korsakoff syndrome or Wernicke’s disease, both of which involve mental confusion, delusions and even amnesia. Some good food sources of thiamine include: nutritional yeast, wheat germ, rice bran, legumes, eggs, poultry, fish. The RDA for B1 is 1.0 -1.2 mg per day.
B2 or Riboflavin is essential for the proper development of skin, maintaining healthy blood cells, and is essential for the breakdown of carbs, protein, ketones, and fats as it is a key vitamin needed for proper functioning of the TCA cycle. Consuming adequate amounts can help with blood pressure, carpal tunnel syndrome, memory loss or Alzheimers, migraines, reduce cardiovascular risk and more. Deficiency can lead to preeclampsia in pregnant women, cause dermatitis, migraines, glossitis or swelling and enlargement of the tongue, blurred vision or myopia, eczema on the face or genitalia. Good food sources include: green leafy vegetables, eggs, legumes, nuts, whole grains, fortified foods, organ meats. The RDA for B2 is 1.0 -1.3 mg per day.
B3 or Niacin is incredibly essential for metabolic pathways and a coenzyme or essential vitamin needed for proper carb metabolism, DNA metabolism, fatty acid oxidation, lipolysis, lipogenesis, cholesterol metabolism, vitamin metabolism, thyroxine or thyroid hormone creation, hormone production and more. Vitamin B3 can be helpful with treatment of high blood sugar levels, osteoarthritis, regulating digestion, and lowering cholesterol levels as it will lower bad LDL and VLDL in larger doses while increasing good HDL cholesterol. If you are deficient in niacin you may have depression, digestive issues, skin issues, pellegra which includes dermatiti, diarrhea, dementia, and finally death. Sources: eggs, meat, fish, dairy, potatoes, corn, legumes, peanuts, cereal. The RDA for women is 14 mg and for men is 16 mg per day.
B5 or Pantothenic Acid is critical in the utilization of fats and carbs for energy and is also a precursor to stress hormones. Pantothenic acid is converted by intestinal cells, so if you have leaky gut or gut issues overall you may have trouble with absorption. Have issues with recovery after workouts? B5 actually reduces lactic acid accumulation and also increases oxygen utilization which will help you perform better and recover faster. When you are deficient in this vitamin you may experience fatigue, nausea, burning feet syndrome, insomnia, adrenal fatigue, and acne or skin issues. Some good food sources include: yeast, whole grains, egg yolks, organ meats, cauliflower, avocado, legumes, mushrooms, salt water fish. The RDA is 5 mg per day.
References:
Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.