B Vitamins: 9 Essential Points

Published November 3, 2016

What roles do B vitamins play? Which foods should you choose? Here is everything you need to know.

The B Vitamin Group

When we talk about vitamin B, we are actually referring to the 8 vitamins that make up the "B-complex": vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B8 (biotin), vitamin B9 (folic acid or folate), and vitamin B12 (cobalamin).

B Vitamin Stores Are Replenished Daily

B vitamins are water-soluble (they dissolve in water) and are therefore quickly eliminated by the body through urine. Since they are not stored in significant amounts (except for B12), it is essential to consume them daily to maintain adequate levels for proper body function.

B Vitamins and Skin

Consuming B vitamins may help maintain healthy-looking skin. B vitamins are thought to play a role in skin elasticity, overall hydration of the epidermis, cell growth, and protection against external factors (such as sun exposure). Vitamin B6 may also help regulate sebum production.

B Vitamins Are Essential

The 8 B vitamins act at different levels in the body but all play important roles:

Vitamin B1 may be involved in carbohydrate metabolism;
Vitamin B2 may contribute to energy production;
Vitamin B3 may be involved in the respiratory chain;
Vitamin B5 and vitamin B8 may play a role in the metabolism of carbohydrates, fats, and proteins;
Vitamin B6 may contribute to immune function and the metabolism of amino acids;
Vitamin B9 may play a role in DNA synthesis;
Vitamin B12 may contribute to the formation of red blood cells.

B Vitamins Are Obtained Through Diet

B vitamins should primarily come from dietary sources. In theory, a varied and balanced diet should cover B vitamin needs if it includes foods rich in these nutrients: liver, eggs, pork, veal, brewer’s yeast, green vegetables (especially leafy greens), legumes, organ meats, milk, seafood (B12), wheat germ (B6), cereals, etc.

Fatigue May Indicate Low B Vitamin Levels

Fatigue may be a sign of vitamin B12 deficiency. Although rare, lack of vitamin B can still affect certain groups of people more frequently: vegans (vitamin B12), individuals who consume alcohol regularly (vitamin B1), pregnant and/or breastfeeding women (vitamin B9), etc.

Vitamin B9 Supplementation May Be Recommended Before Pregnancy

Vitamin B9 (also known as folic acid or folate) may play a role in fetal neurological development. Requirements for vitamin B9 may therefore increase during pregnancy (around 400 µg per day compared to 200 µg for an adult).

Vegan Diets and Vitamin B12

Vitamin B12 is found in animal-based products (eggs, milk, meat, seafood). Vegans, who exclude all animal-derived foods from their diet, may be more likely to have low vitamin B12 intake.

It is therefore possible to rely on foods fortified with vitamin B12 or consider supplementation.

B Vitamins Are Sensitive

B vitamins are water-soluble, meaning they can be lost in cooking or soaking water. You can reuse cooking water to prepare sauces or broths, and prefer steaming methods, which better preserve B vitamins.

Grilled meats also tend to retain their B vitamin content better.

Keywords

Brain Health Lists