B Vitamins – Benefits, Deficiencies & Food

What are B vitamins?

B vitamins are a group of vitamins which are water soluble and essential for maintaining healthy bodily functions. Being water soluble means that they cannot be stored up in the body – apart from B12, which can be stored for longer. B vitamins, therefore, need to be replaced regularly.
A supplement which contains some or all B vitamins is known as a B Complex supplement. These complexes can be beneficial for individuals who cannot solely rely on B vitamin consumption from their diet. If you are someone who suffers from celiac disease, Crohn’s disease, ulcerative colitis or you are pregnant, adding in a good B complex supplement is a great way to increase your daily amount, and reducing further risk of deficiencies.


What are the health benefits of B Vitamins?

  • Energy production
  • Proper nerve and brain function
  • Cardiovascular health
  • Cell Health and growth
  • Detoxification
  • Muscle function

How much of each B Vitamin should I take each day?

The daily amount of each vitamin varies depending on a number of factors such as age, sex or pre-existing health condition. Some individuals will need more of certain B vitamins than others.

The general recommended daily NI (nutrient intake) for each B Vitamin:

B1 (Thiamine): 0.8mg

B2 (Riboflavin): 1.1-1.3mg

B3 (Niacin): 12-16mg

B5 (pantothenic acid): 5mg

B6 (Pyridoxine): 1.2-1.4mg

B7 (Biotin): 0.5-15mg

B9 (Folate): 1-5mg

B12 (Cobalamin): 1.5μg


What are the symptoms of a B vitamin deficiency?

Signs of deficiency can vary depending on which group of B vitamins are lacking. Possible signs can include:

  • Seborrheic dermatitis
  • Hair loss
  • Extreme fatigue/ anaemia
  • Headaches
  • Muscle weakness

People who follow a restricted diet such as vegetarians or vegans, need to ensure they are consuming enough B vitamins from a variety of sources.


What are the best food sources of B vitamins?

  • Milk, Cheese, Eggs
  • Meat (Beef, Chicken, Liver, Kidney)
  • Fish
  • Dark green vegetables
  • Avocado
  • Nuts
  • Nutritional yeast
  • Legumes
  • Whole grains


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ deficiency




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