In case you had no idea, B vitamins are water soluble and therefore have to be consumed every single day. Because B vitamins are coenzymes (or helpers) 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 second part of my two part series, is a short guide to the remaining 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 help fill the gaps when your diet is less than optimal.
B6 or Pyridoxine is converted into a more active form which is essential for protein and amino acid metabolism, neurotransmitter synthesis, immune system function, the synthesis of hormones, heme synthesis and more. Bioavailability of B6 is reduced by general food processing, too much or excess dietary fiber, oral contraceptives, dyes, drugs, and engaging in these while consuming large amount of alcohol. Food sources that have a good amount of vitamin B6 include: Brewer’s yeast, organ meats, eggs, wheat germ, nuts, legumes, avocados, bananas, carrots and peas. When your body is deficient in vitamin B6 you may experience insomnia, fatigue, dermatitis, irritability, nervousness, tingling in the hands and feet, convulsions, and abnormal brain waves. People who struggle with anorexia are also deficient in B6. Like B12 and folate, B6 can also reduce homocysteine levels in the body – which is an amino acid in your blood that is mostly derived from animal products. When high, homocysteine levels can increase risk for heart disease. The RDA for B6 is 1.3-1.5 mg per day.
If you are interested in having long healthy hair or skin that is poppin’ you may have heard about biotin. B7 or Biotin is commonly known for improving the health of hair, skin, and nails but it does so much more. Biotin is needed for the metabolism of carbs, fat, and protein and is synthesized in the body by bacteria in the gut. Intestinal issues may interfere with the absorption of biotin and cause other health issues. If you have taken many rounds of antibiotics or consume a high amount of alcohol you can reduce its’ bioavailability in your body. High doses of biotin can also improve glucose tolerance and therefore be useful for diabetes or to improve crashes in energy due to insulin dysregulation. When your body is deficient in biotin you may experience dry scaly skin nausea, anorexia, hair loss or alopecia, or sebhorrea. Some excellent food sources include: chicken, lamb, brewers yeast, soybeans, milk, cheese, salt water fish. Biotin should not be taken with anti-seizure medications or antibiotics as it interacts with these medications. There is no upper limit for biotin consumption or known toxicity. The adequate intake or AI for biotin in 25-30 mcg per day.
B9 or Folate is important for pregnant women, as lack of this vitamin can cause neural tube defects in babies. It is a cofactor for red blood cell production and reduces homocysteine levels – which as I mentioned with B6– increases risk for heart attack, stroke, dementia, and Alzheimers. In some individuals with depression, folate can be beneficial and has shown positive recovery results. It is also essential for maintaining energy as it is required for carbohydrate metabolism. Some good food sources include: yeast, liver, chicken, alfalfa, dark leafy greens, spinach,legumes, asparagus, avocado, fortified products. RDA is 400 mcg per day in adults, 500 mcg in pregnant women, and 600 mcg for women who are breastfeeding.
B12 also known as cobalamin is critical for plant-based eaters, as vegans especially can easily become deficient with a limited amount of dietary sources. Vitamin B12 is vital for healthy blood formation and nervous system functioning. It is also critical for DNA synthesis, cell division, and red blood cell differentiation. When the intestines do not produce an adequate amount of intrinsic factor this limits B12 absorption. Good food sources include: meat, fish, eggs, cheese, milk, organ meats. Chronic B12 deficiency causes pernicious anemia, can impair the nervous system, depression, confusion, memory loss, moodiness, folate deficiency, and more. There is no upper safe limit for B12 and large amounts may be useful to treat anxiety, depression, and anemia. The RDA for B12 is 2.4 mcg per day for both men and women.
References:
Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.