Vitamin B: Advantages, Potential Issues, and Additional Information
B vitamins serve as a collection of essential nutrients that contribute to the proper functioning of various organs and bodily systems. They are instrumental in numerous roles, such as transforming food into energy, producing blood cells, and maintaining skin health.
In this article, we delve into the functions of B vitamins within the human body, as well as highlight some primary dietary sources for each type. Additionally, we examine the symptoms that may arise due to deficiencies in these vital nutrients.
What are B vitamins?
B vitamins form an integral part of ensuring that cells in the body are functioning properly. They are responsible for facilitating metabolic processes, creating new blood cells, and preserving the skin, brain, and various tissues in the body.
Eight distinct types of B vitamins exist, each with its unique function:
- Thiamin (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Pantothenic acid (vitamin B5)
- Vitamin B6
- Biotin (vitamin B7)
- Folate (vitamin B9)
- Vitamin B12
Together, they are collectively known as the vitamin B complex.
As B vitamins tend to coexist within the same food sources, many individuals can satisfy their daily requirements through a variety of nutritious foods.
However, individuals who are unable to consume adequate levels through their diet or supplementation may develop B vitamin deficiencies as a result of various factors, such as difficulty absorbing nutrients or excessive elimination due to specific health conditions or medications.
Daily Values
Healthcare experts recommend that individuals consume specific daily amounts of each vitamin to maintain their overall well-being. The following table outlines the daily values (DVs), as established by the Food and Drug Administration (FDA), in milligrams (mg) or micrograms (mcg):
| Vitamins | DVs for adults and children aged 4 | DVs if pregnant or breastfeeding || --- | --- | --- || Thiamin (B1) | 1.2 mg | 1.4 mg || Riboflavin (B2) | 1.3 mg | 1.6 mg || Niacin (B3) | 16 mg or equivalent | 18 mg or equivalent || Pantothenic acid (B5) | 5 mg | 7 mg || Vitamin B6 | 1.7 mg | 2 mg || Biotin (B7) | 30 mcg | 35 mcg || Folate (B9) | 400 mcg or equivalent | 600 mcg or equivalent || Vitamin B12 | 2.4 mcg | 2.8 mcg |
In the subsequent sections, we examine each B vitamin more thoroughly.
Thiamin (vitamin B1)
Thiamin is abundant in various organs, such as the heart, liver, kidney, and brain, where it plays a significant role in several critical processes, including:
- Breaking down sugar (carbohydrate) molecules from food
- Creating certain neurotransmitters (brain chemicals)
- Producing fatty acids
- Synthesizing hormones
Vitamins
Foods with thiamin
Thiamin can be found in:
- Whole grains and fortified bread, cereal, pasta, and rice
- Pork
- Trout
- Mussels
- Acorn squash
- Legumes, such as black beans and soybeans
- Seeds
- Nuts
DVs for adults and children ages 4
Thiamin deficiency is relatively uncommon in the United States; however, certain groups of individuals may not receive adequate amounts of thiamin, including:
- Individuals with alcohol dependence
- Older adults
- Individuals with HIV or AIDS
- Individuals with diabetes
- Individuals with heart failure
- Individuals who have undergone bariatric surgery
Symptoms of thiamin deficiency
DVs if pregnant or breastfeeding
An individual suffering from thiamin deficiency may exhibit the following symptoms:
- Weight loss
- Lack of, or decreased, appetite
- Memory problems or confusion
- Heart problems
- Tingling and numbness in the hands and feet
- Loss of muscle mass
- Poor reflexes
Alcohol dependence can contribute to the development of a thiamin deficiency, leading to Wernicke-Korsakoff syndrome (WKS), which may result in tingling and numbness, memory loss, and confusion. In severe cases, WKS can manifest as Wernicke’s encephalopathy, which can be life-threatening.
Riboflavin (vitamin B2)
Riboflavin is involved in several processes, including:
- Energy production
- Helping the body break down fats, drugs, and steroid hormones
- Converting tryptophan into niacin (vitamin B3)
- Converting vitamin B6 into a coenzyme the body requires
thiamin (B1)
Foods with riboflavin
Riboflavin can be found in:
- Organ meats
- Fortified breakfast cereals
- Oatmeal
- Yogurt and milk
- Mushrooms
- Almonds
1.2 mg
Symptoms of riboflavin deficiency
Riboflavin deficiency is relatively rare, except in individuals with endocrine disorders, such as thyroid problems, or certain other conditions.
An individual deficient in riboflavin may experience:
1.4 mg
- Sensitivity to light
- Cracks at the corners of the mouth
- Red, swollen, tender, and sore lips
- Cheilosis (cracking and swelling of the corners of the mouth)
- Angular stomatitis (inflammation of the inner corners of the mouth)
- Seborrheic dermatitis (a types of follicular eczema)
- Glossitis (inflammation of the tongue)
- Anemia
- Eye damage
- Fatigue
- Cognitive decline
In summary, B vitamins are essential nutrients that play a significant role in numerous bodily functions. By consuming a balanced diet and ensuring an adequate intake of these nutrients, individuals can maintain overall health and well-being.
Having a severe biotin deficiency can lead to skin rashes, hair loss, and neurological symptoms. This deficiency may also cause:
- thinning hair
- scalp irritation
- skin rashes
- nausea
- muscle pain
- seizures
People at highest risk of biotin deficiency include:
- individuals who consume raw egg whites regularly – avid egg-white consumers may develop a condition called biotinidase deficiency
- infants born to mothers who consume raw egg whites during pregnancy
- people with intestinal infections or cystic fibrosis
- those receiving total parenteral nutrition (TPN) without biotin supplementation
riboflavin (B2)
Vitamin B12 (cobalamin)
Vitamin B12 plays a role in producing red blood cells and preventing them from being broken down too quickly. It also aids in DNA synthesis and nerve function.
Foods with vitamin B12
1.3 mg
Animal-based foods such as meat, poultry, fish, and dairy products are good sources of vitamin B12. Plant-based sources are less reliable, but some include:
- fermented soy products like tempeh or natto
- fortified breakfast cereals
- nutritional yeast
Symptoms of vitamin B12 deficiency
1.6 mg
Getting too little vitamin B12 can cause a deficiency, which may cause:
- weakness, tiredness, or lightheadedness
- heart palpitations and shortness of breath
- pale skin
- a lack of appetite
- weight loss
- constipation, diarrhea, or unexplained weight loss
- numbness or tingling in the hands and feet
- difficulty walking
- confusion, memory loss, or dementia
- depression, irritability, or other mood changes
People at risk of vitamin B12 deficiency include those with:
- pernicious anemia – an autoimmune disorder in which the body cannot absorb vitamin B12 from food
- atrophic gastritis – a condition in which the stomach lining becomes thin
- intestinal infections or inflammatory bowel disease (IBD)
- surgery to remove part of the stomach or intestines
- an infection in the colon or ileum
- alcohol dependence
- vegan or vegetarian diets without proper fortification or supplementation
Folic acid (vitamin B9)
Folic acid aid in the production of new cells and the growth of cells, including red blood cells. The body also needs it for proper brain function.
niacin (B3)
Foods with folic acid
Good sources of folic acid include:
- dark leafy greens like spinach or kale
- fortified cereals and breads
- legumes such as lentils, chickpeas, or black-eyed peas
- orange juice
- beets
- pinto beans
- peanuts
16 mg or equivalent
Symptoms of folic acid deficiency
Folic acid deficiency is rare in developed countries. Symptoms of folic acid deficiency in pregnant women include:
- pastilles at the corners of the mouth
- inflammation of the tongue
- swelling of the mouth and throat
- weakness, tiredness, or lightheadedness
- numbness or tingling in the hands or feet
- memory trouble
- confusion
- hallucinations or other changes in mental function
18 mg or equivalent
People at risk of folic acid deficiency include those with:
- sickle cell disease
- pregnancy and birth defects – folic acid reduces the risk of neural tube defects in unborn children
- liver disease
- alcohol dependence
- malabsorption syndromes
- people following a severely restrictive diet
Vitamin C
Vitamin C is a powerful antioxidant that protects cells from damage by unstable molecules called free radicals. It also important for wound healing, immune function, and skin health.
Foods with vitamin C
Fruits and vegetables are excellent sources of vitamin C. Some of the highest-antioxidant fruits include:
pantothenic acid (B5)
- oranges
- strawberries
- grapefruits
- kiwis
- bell peppers
- pineapple
- mango
Symptoms of vitamin C deficiency
Getting too little vitamin C can cause a deficiency, which may cause:
5 mg
- fatigue
- swollen gums
- bleeding gums or easy bruising
- joint and muscle pain
- slow wound healing
- skin lesions
- weakened immune system
People at risk of vitamin C deficiency include those with:
- malnutrition
- anorexia nervosa
- alcohol use disorder
- people with inflammatory bowel disease
- cancer patients undergoing immunosuppressive therapy
- smokers
- premature infants
7 mg
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Skin disorders can manifest as cracked lips, sores at the corners of the mouth, and swollen, inflamed eyes. This can also include hair loss.
A severe deficiency in riboflavin can lead to anemia and cataracts. Pregnant women with riboflavin deficiency may face higher risks of certain birth defects.
Individuals at highest risk of riboflavin deficiency include those with vegan diets or lacking dairy products, athletes not consuming meat or other animal sources, and pregnant or lactating women who also avoid meat and dairy.
Niacin deficiency can cause a condition known as pellagra, marked by diarrhea, vomiting, fatigue, and headaches. Risk factors for nicotinic acid deficiency include malnutrition, anorexia nervosa, alcohol use disorder, and inflammatory bowel disease.
Pantothenic acid deficiency is rare in the U.S., yet it may affect those with severe malnutrition. Symptoms include depression, irritability, numbness and burning of the hands and feet, and a lack of appetite.
vitamin B6
Vitamin B6 deficiency can result in symptoms like anemia, scaliness of the lips, mouth sores, and tongue swelling. Those with conditions such as kidney disease or ulcerative colitis may be at risk.
Biotin deficiency can cause skin rashes and neurological issues. This deficiency may be a concern for people who consume raw egg whites regularly, those with intestinal infections or cystic fibrosis, and others.
Vitamin B12 is crucial for red blood cell production and energy production. Deficiency can lead to symptoms including weakness, heart palpitations, and depression. Risk factors include pernicious anemia and alcohol dependence.
1.7 mg
Pregnant women and developing fetuses require folic acid for growth and brain development. Deficiency may lead to birth defects, such as spina bifida. Group B vitamins are essential for overall health and well-being.
Signs of a biotin deficiency can include:
- noticeable hair loss
- a scaly rash appearing around the eyes, nose, and mouth
- brittle, fragile nails
- feelings of depression
- constant fatigue
2 mg
Risk factors for biotin deficiency are more prevalent in:
- people suffering from biotinidase deficiency
- individuals with alcohol use disorder
- pregnant or lactating women
Folic Acid (vitamin B9)
In its natural state, vitamin B9 is called folate. Folic acid, derived from synthetic sources and found in enriched foods and supplements, is an alternate form of the vitamin.
As one can hardly consume the necessary amounts of leafy green vegetables for prenatal needs, experts recommend that all women of reproductive age consume 400 mcg of folic acid each day, in conjunction with a varied diet rich in folate.
Folate also plays a role in:
biotin (B7)
- replication of DNA
- metabolism of vitamins
- metabolism of amino acids
- proper cell division
Food sources of folate
Enriched grain products, per FDA regulations, are required to add folic acid to standardized enriched grains to help mitigate the risk of neural tube defects. People can obtain folic acid from fortified breads and cereals.
30 mcg
Natural sources of folate include:
- dark green leafy vegetables
- beef liver
- avocado
- papaya
- orange juice
- eggs
- beans
- nuts
Indications of folate deficiency
35 mcg
Due to the addition of folic acid to grain products, folate deficiency is now uncommon. However, potential indications of a folate deficiency can include:
- weakness
- a persistent headache
- heart palpitations
- irritability
- mouth sores
- alterations in skin, hair, and nails
The CDC advises that women of reproductive age consume 400 mcg of folic acid daily. Other groups who may require additional folate include:
- alcohol use disorder sufferers
- individuals with celiac disease
- people with conditions that interfere with nutrient absorption
- those with IBD
It's essential to avoid exceeding the daily intake of 1,000 mcg of folic acid. Consuming more than this amount may mask signs of vitamin B12 deficiency and, as a result, cause permanent nerve damage.
Vitamin B12
folate (B9)
Containing the mineral cobalt, vitamin B12 is a "cobalamin." The body utilizes vitamin B12 for:
- formation of red blood cells
- DNA synthesis
- brain and neurological function
- fat and protein metabolism
Food sources of vitamin B12
400 mcg or equivalent
Naturally occurring sources of vitamin B12 are animal products, including:
- clams
- beef liver
- salmon
- beef
- milk and yogurt
Vegetarians and vegans may need to seek out vitamin B12 from supplements or fortified foods like breakfast cereals and nutritional yeast.
600 mcg or equivalent
Explore vegetarian and vegan sources of vitamin B12 here.
Symptoms of vitamin B12 deficiency
Vitamin B12 deficiency often results in a condition called megaloblastic anemia. Symptoms of a potential vitamin B12 deficiency may include:
- extreme fatigue
- weight loss
- constipation
- loss of appetite
- numbness or tingling in the hands and feet
- memory problems
- depression
Individuals who are prone to B12 deficiency include those with:
- conditions that interfere with nutrient absorption
- older adults
- celiac disease
- Crohn’s disease
- those who have undergone gastric bypass surgery or stomach surgery
vitamin B12
Vegetarians, vegans, and pregnant or lactating women may also require additional vitamin B12.
Vitamin B Supplements
Many people can obtain adequate B vitamins through a balanced diet.
2.4 mcg
Supplementation is typically unnecessary unless a healthcare professional confirms a deficiency in an individual B vitamin. If a person is deficient, their healthcare provider will usually recommend whether they should take a vitamin B complex supplement or a specific B vitamin supplement.
Various factors can increase the likelihood of requiring supplementation. These factors include:
- reaching 65 years of age or older
- pregnancy
- presence of specific chronic health conditions
- long-term use of certain medications
- adherence to a vegan diet
2.8 mcg
It's essential to remember that dietary supplements are not subject to regulation by the Food and Drug Administration (FDA). Therefore, one should only purchase supplements from a reputable brand to ensure they're using a high-quality product.
Frequently Asked Questions
Below are some commonly asked questions about B vitamins.
What are the symptoms of vitamin B complex deficiency?
There is no such thing as a vitamin B complex deficiency. One may have a deficiency in one or more specific B vitamins, and the symptoms will depend on the vitamin(s) in question.
For example, a vitamin B9 deficiency may cause headaches and heart palpitations, while a vitamin B2 deficiency may result in cracked lips and hair loss. One can simultaneously experience more than one B vitamin deficiency.
Is vitamin B the same as vitamin B12?
No, vitamin B is not the same as vitamin B12.
Vitamin B12 is one of many B vitamins, collectively known as the B vitamin complex. Vitamin B12 plays a critical role in supporting brain and neurological function, producing new red blood cells, and synthesizing DNA.
All B vitamins are essential for health.
- bacon (B1, B7)
- peanuts (B1, B3, B9)
- lentils (B1, B3)
- greek yogurt (B2, B12)
- avocado (B5, B9)
- garbanzo beans (B6)
- steak (B7, B12)
Overview
Each B vitamin plays a distinct role, yet they rely on each other for optimal absorption and maximum wellness advantages. Maintaining a balanced, diverse diet typically satisfies a person's demand for all B vitamins.
Individuals may combat and avert B vitamin deficiencies by enhancing their consumption of vitamin-rich foods or relying on vitamin supplements.
It's essential to consult a physician prior to starting any supplements to ensure compatibility with medications.
- Individuals with malnutrition due to conditions like anorexia nervosa or cancer undergoing immunosuppressive therapy may lack sufficient vitamin C, leading to fatigue, swollen gums, and impaired wound healing.
- A severe deficiency in riboflavin can cause anemia and cataracts, with vegan diets, lack of dairy products, and pregnancy or lactation without meat and dairy as potential risk factors.
- Pantothenic acid deficiency is rare, but it can affect those with severe malnutrition, causing symptoms such as depression, irritability, and numbness and burning in the feet.
- Vitamin B6 deficiency can result in anemia, scaliness of the lips, mouth sores, and tongue swelling, affecting people with conditions like kidney disease or ulcerative colitis.
- Biotin deficiency, often associated with raw egg white consumption, can cause skin rashes, hair loss, and neurological symptoms in individuals with intestinal infections, cystic fibrosis, or following parenteral nutrition without biotin supplementation.
- Vitamin B12 is crucial for red blood cell production and energy production. Deficiency can lead to weakness, heart palpitations, depression, and other issues, with risk factors including pernicious anemia and alcohol dependence.
