The B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. The B vitamins were once thought to be a single vitamin, referred to as vitamin B (much as people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g., B1, B2, B3 etc.).

List of B vitamins

Vitamin B1 (thiamine)

Vitamin B2 (riboflavin)

Vitamin B3 (niacin or niacinamide)

Vitamin B5 (pantothenic acid)

Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)

Vitamin B7 (biotin)

Vitamin B9 (folic acid)

Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

The B vitamins may be necessary in order to:

Support and increase the rate of metabolismMaintain healthy skin and muscle toneEnhance immune and nervous system functionPromote cell growth and division, including

that of the red blood cells that help prevent anemia

Reduce the risk of pancreatic cancer - one of the most lethal forms of cancer- when consumed in food, but not when ingested in vitamin tablet form.

Vitamin B Deficiency

Vitamin B Toxicity

SourcesWhole unprocessed foods (Processed carbohydrates

such as sugar and white flour tend to have lower B vitamin than their unprocessed counterparts)

Particularly concentrated in meat such as turkey and tuna, in liver and meat products

Good sources include whole grains, potatoes, bananas, chili peppers, beans, nutritional yeast and molasses

bioavailability ranges from poor to negative as drinking ethanol inhibits absorption of thiamine (B1),riboflavin (B2), niacin (B3), biotin (B7), and folic acid (B9)

The B12 vitamin is of note because it is not available from plant products

Vitamin B9

Sources:

Folic acid is found in many foods, including yeast, liver, green vegetables, and whole grain cereals.

Women who are pregnant have an increased need for folic acid.

Deficiency of Vitamin B9:

Deficiency of folic acid causes anemia, poor growth, and irritation of the mouth. Deficiency of folic acid is common in alcoholics, the elderly, and people who are malnourished.

Toxicity:• High doses of folic acid can cause convulsions, and disrupt zinc absorption.

Vitamin B5 : Pantothenic acid

Use:

Used in the breakdown of carbohydrates, lipids and some amino acids. Pantothenic acid is produced by bacteria in the intestines.

Sources:

Found in meats, legumes and whole-grain cereals.

By Farhan Nadaf

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