Group B vitamins fulfill very important functions in the body , which makes them guarantors of health. It is not necessary to consume large amounts, but you do need to maintain a diet that provides adequate levels . Two nutrition experts give us the keys to achieve it.
Rosa Ribot Rodríguez, community pharmacist of the Nutrition group of the Spanish Society of Family and Community Pharmacy (Sefac) and an expert in clinical nutrition and nutritional health, explains that they are “ organic, water-soluble micronutrients with no energy value necessary for humans in very small amounts and that must be provided by the diet ”. Although some of them “can be formed in variable amounts in the body, such as vitamin B3 from tryptophan and vitamins B1, B2 and biotin synthesized by intestinal bacteria”, the truth is that generally “this synthesis is not enough to cover the needs, so they have to be provided by the diet ”.
Types of vitamin B and what they do
The various types of vitamin B fulfill, as pointed out by Rocío Planells, manager of the Official College of Dietitians-Nutritionists of the Valencian Community (Codinucova) and dietician-nutritionist, “multiple functions in the human organism: they intervene in the metabolism of hydrates carbon , protein or fatty acids; participate in detoxification processes, tissue growth and red blood cell production; and they intervene in the immune response , among others ”.
Rosa Ribot describes the main functions of the most important B vitamins:
B1 (thiamine)
- Correct functioning of the muscles and the nervous system.
- It is part of a coenzyme that is involved in the energy metabolismof carbohydrates, fats and proteins.
B2 (riboflavin)
- Maintenance of good eye healthand relief of eye fatigue.
- Maintenance of the skin, mucous membranes, nails and hair.
- It is involved in the release of energycontained in carbohydrates, fats and proteins.
- It participates in the processes of cellular respiration and in embryonic development.
- Participates in the formation of antibodies and red blood cells.
B3 (niacin)
- It is involved in the metabolism of carbohydrates, fats and proteins.
- It has functions related to the nervous system, digestive system and skin.
B5 (pantothenic acid)
- Necessary for the assimilation of carbohydrates, proteins and fatsessential for cellular life.
- It is involved in the formation of insulin.
B6 (pyridoxine)
- Regulation of fat and protein metabolism.
- It is involved in the formation of hemoglobin and antibodies and in the synthesis of DNA and RNA.
- It is necessary in the process of converting tryptophan to niacin and serotonin.
- It is related to cognitive function, as it helps maintain nerve cell function, immune function and the activity of steroid hormones.
B9 (folic acid)
- It is necessary for the synthesis of amino acids and DNAin cells in the rapidly dividing phase. Therefore, its contribution must be increased during the first weeks of gestation.
- It participates in the formation and maturation of red blood cells and white blood cells, in the functioning of the enzymatic system and in cell growth.
B12 (cobalamin)
- It is essential in the formation and maturation of red blood cellsand maturation of tissues.
- Associated with folic acid it is necessary in the phase of active division of the hematopoietic cells of the bone marrow.
- Associated with vitamins B1 and B6, it is used for the treatment of muscular dystrophies or inflammation of the nerves ( sciatica, lumbago ).
Foods rich in vitamin B
Group B vitamins are widely distributed in food and, according to Ribot, “they are not stored in the body and do not usually produce toxicity due to overdose .”
With regard to dietary sources, the expert points out that it is important to know the availability of vitamins in food, which depends “on two factors: the amount of vitamin that the food contains and the amount absorbed and used by the organism (bioavailability) ”. This second element constitutes “a complex issue” that depends, in turn, on various factors, such as the efficiency of the digestive process, the nutritional status of each person or the way the food is prepared or cooked.
Group B vitamins are found in foods of both plant and animal origin. “The main sources of animal origin are organ meats, eggs, fish and dairy, ” says Planells. “Among the foods of plant origin we can highlight nuts and legumes, and some of them can also be found in cereals, vegetables or fruits .”
Here are some of the main dietary sources for each of the vitamins:
B1 (thiamine)
Whole wheat yeast, rice and wheat, sunflower seeds, pork (sirloin), peanuts.
B2 (riboflavin)
Milk and dairy products, organ meats (chicken, pork and beef liver), meats (beef tenderloin).
B3 (niacin)
Whole wheat and rice, scampi, pork liver, tuna, lean meats, legumes.
B5 (pantothenic acid)
Beef loin , whole grains, legumes.
B6 (pyridoxine)
Chicken, spinach , avocado, whole grains.
B8 (biotin)
Liver, yeast, egg, soy flour , cereals.
B9 (folic acid)
Green leafy vegetables ( spinach , turnip greens), fruits (citrus, melon, banana), legumes, whole grains.
B12 (cobalamin)
Liver, seafood (mussels), fish ( sardines , mackerel), meat (sirloin).
Recommended daily allowance
The recommended daily amount of B vitamins is different according to age, sex, physical activity performed and physiological state (pregnancy and lactation). For example, a woman between 20 and 39 years of age who is not pregnant or breastfeeding will require 1.1 milligrams of vitamin B1, 1.2 mg of B2, 5 mg of B5, 400 micrograms of B9, and 2.4 micrograms of B12.
Logically, it is not possible to know at all times the foods and rations that allow meeting these needs. For this reason, experts recommend following a diet as varied as possible to ensure that no nutrient is lacking and bear in mind that in certain circumstances an extra intake of any of these vitamins is recommended. For example, vitamin B9 or folic acid intervenes in the prevention of congenital malformations and that is why supplements containing it are prescribed to pregnant women.
Deficiency of B vitamins
A deficiency of group B vitamins can cause anemia and alterations in the skin or mucosa of some tissues, among other problems. Specifically, B12 deficiency produces pernicious anemia , which manifests itself with the following symptoms: numbness and tingling of arms and legs, weakness, diarrhea, tiredness, paleness, shortness of breath and loss of balance.
The lack of vitamin B1, which is common in people with alcoholism, gives rise to the so-called Wernicke-Korsakoff syndrome , which generates weakness, fatigue, and what is more relevant, neurological disorders.
Dermatitis, alopecia, drowsiness and candida infections are the main disorders that can cause a deficiency of vitamin B5, while the lack of B6 leads to ulcers in the mouth and tongue, irritability, confusion or depression. Those with insufficient levels of vitamin B8 may experience hair loss , red or scaly skin around mucous membranes, depression, lethargy, and even hallucinations.
The deficiency of folic acid (vitamin B9) can trigger, in addition to malformations in the fetus such as spina bifida, an increase in the concentration of homocysteine and, as a consequence, promote coagulation and the deterioration of the arterial wall.
Do vegetarians get enough B vitamins?
The contribution of B vitamins in people who follow a vegetarian diet is a controversial issue. The representative of SEFAC clarifies that the risk of nutritional deficiencies “is greater the more restrictive the diet and, above all, in some stages of life , such as childhood, adolescence, pregnancy, lactation and the elderly” .
In line with this appreciation, it is important to differentiate the different types of vegetarian diets. The most restrictive is vegan , which is based on not consuming any type of food of animal origin, while the lacto-vegetarian diet includes dairy products and the ovo- lacto-vegetarian diet , both dairy and eggs.
The two most difficult vitamins to obtain for those who do not consume foods of animal origin are B2, which is mainly found in dairy, liver, meat, eggs and nuts, and B12, which can only be found naturally in products animals . With the most restrictive vegetarian diets “it is difficult to meet the needs of these vitamins, so in most cases supplementation would have to be considered,” says Ribot.
In theory, there would be no need to consume supplements in vegetarian diets that add eggs and milk, but the expert points out that it is debated “ whether or not lacto-ovo-vegetarians need to receive vitamin B12 supplements . In some studies it is concluded that, although they receive this vitamin through dairy products and eggs, in some cases this contribution may be insufficient, so it would be recommended to supplement ”.
