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
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ deficiency
https://bmjopen.bmj.com/content/6/8/e011247
