B vitamins are a group of eight water-soluble vitamins that play a key role in maintaining the proper functioning of the body. Each has unique functions, and their synergistic action affects energy metabolism, the nervous system, immunity and even the appearance of skin, hair and nails.
Why are B vitamins so important?
B vitamins are essential for many metabolic processes. They influence:
- Energy production: Vitamins B1, B2, B3, B5 and B7 are involved in the conversion of carbohydrates, fats and proteins into energy, which the body uses.
- Nervous system function: Vitamins B1, B6, B9 and B12 support brain function, improve memory and concentration, and regulate mood.
- Immune enhancement: Vitamins B6 and B9 support the production of antibodies that protect the body from infections.
- Skin, hair and nail health: Biotin (B7) affects the condition of skin, hair and nails, and vitamin B2 helps maintain healthy mucous membranes.
- Red blood cell production: Vitamin B9 and B12 are essential for the formation of red blood cells, which transport oxygen in the body.
Learn more about B vitamins:
Each of the B vitamins has its own unique properties and functions:
- B1 (thiamine): Supports nervous system, heart and muscle function. Its deficiency can lead to beri-beri.
- B2 (riboflavin): Influences vision, the condition of the skin and mucous membranes. Its deficiency can manifest as inflammation of the tongue, corners of the mouth and skin.
- B3 (niacin): Participates in energy metabolism, lowers cholesterol and affects nervous system function. Its deficiency can lead to pelagia.
- B5 (pantothenic acid): Supports hormone production, wound healing and immune system function.
- B6 (pyridoxine): Influences protein metabolism, red blood cell production and nervous system function. Its deficiency can lead to anemia and neurological disorders.
- B7 (biotin): Supports the health of skin, hair and nails, and participates in carbohydrate, fat and protein metabolism.
- B9 (folic acid): It is essential for the proper development of the fetus, DNA production and the functioning of the nervous system. Its deficiency during pregnancy can lead to neural tube defects in the baby.
- B12 (cobalamin): Influences red blood cell production, nervous system function and fatty acid metabolism. Its deficiency can lead to megaloblastic anemia.
Sources of B vitamins in the diet
B vitamins are found in many foods. Here are some of them:
- Cereal products: whole grain bread, oatmeal, buckwheat groats, brown rice
- Meat: poultry, beef, pork, liver
- Fish: salmon, tuna, mackerel, sardines
- Eggs: chicken, quail
- Dairy: milk, yogurt, cheese
- Vegetables: broccoli, spinach, kale, Brussels sprouts, beans, lentils
- Fruits: bananas, avocados, oranges
- Nuts and seeds: almonds, walnuts, sunflower seeds
When is B vitamin supplementation necessary?
In most cases, a balanced diet provides an adequate supply of B vitamins. However, supplementation may be necessary in some situations:
- Pregnancy and breastfeeding: the demand for B vitamins, especially folic acid and vitamin B12, increases during this period.
- Vegetarianism and veganism: People on a plant-based diet may have trouble getting enough vitamin B12, which is mainly found in animal products.
- Elderly: As we age, the absorption of vitamin B12 decreases.
- Chronic diseases: Some diseases, such as celiac disease or Crohn’s disease, can impede the absorption of B vitamins.
- Taking certain medications: Some medications, such as birth control or high blood pressure medications, can affect the levels of B vitamins in the body.
Summary
B vitamins are essential for maintaining health and vitality. A balanced diet rich in products containing these vitamins should ensure an adequate supply. If you are in doubt about a deficiency or an increased need, it is worth consulting your doctor or nutritionist, who can help you choose the right supplementation.
