Water-soluble vitamins of the B group, e.g., thiamin, riboflavin, niacin, and others.
A group of vitamins such as folic acid, riboflavine and thiamine.
The group of B vitamins, including vitamins B1, B2, B3, BS, B6 and B12 involved in energy production, needed to fuel brain power.
A group of water-soluble vitamins isolated from liver, yeast, and other sources. Only grain-made yeast preserves its potency if dried. Among vitamins included are thiamine (Bt), riboflavin (B2), niacin (nicotinic acid), pyridoxine (B6), biotin, folic acid, and cyanocobalamin (B12).
Within the realm of essential nutrients, there exists a collective of water-soluble vitamins that frequently collaborate in various bodily functions. This group encompasses thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7 or commonly referred to as vitamin H), folate or folic acid (B9), and cobalamin (B12).
The B complex is a set of water-soluble vitamins that includes thiamine (B1), riboflavin (B2), niacin, pantothenic acid, pyridoxine (B6), biotin (also known as vitamin H), and folic acid. Vitamin B12 has been discussed separately.
Thiamine is involved in the function of several enzymes that help the body use carbohydrates, which in turn supports the operation of nerves, muscles, and the heart. You can find thiamine in foods like whole-grain cereals, wholemeal bread, brown rice, pasta, liver, kidney, pork, fish, beans, nuts, and eggs.
People at risk for a deficiency in thiamine include the elderly who have inadequate diets, as well as individuals with conditions like hyperthyroidism, malabsorption issues, or severe alcohol dependency. A deficiency can also arise from situations like serious illnesses, surgeries, or injuries.
A mild shortage of these vitamins can lead to symptoms like fatigue, mood swings, and reduced appetite. In more severe cases, it can result in abdominal discomfort, constipation, depression, memory issues, and conditions like beriberi. Among alcoholics, a severe deficiency may lead to Wernicke-Korsakoff syndrome. Consuming these vitamins in excess is not known to have harmful consequences.
Riboflavin is essential for the function of several enzymes involved in the metabolism of carbohydrates, fats, and proteins. It also plays a role in cellular energy production, the effective use of other B vitamins, and hormone synthesis in the adrenal glands. Good sources of riboflavin include liver, whole grains, milk, eggs, and brewer’s yeast.
Individuals at risk for riboflavin deficiency include those on medications like phenothiazine antipsychotics, tricyclic antidepressants, or estrogen-based oral contraceptives, as well as those with malabsorption issues or severe alcohol dependency. A deficiency can also result from significant illnesses, surgical procedures, or injuries.
An extended lack of riboflavin can lead to symptoms like a sore tongue, mouth corner irritation, and eye issues including amblyopia and sensitivity to light (photophobia). Consuming riboflavin in excess is not known to cause any adverse effects.
Niacin is crucial for the function of multiple enzymes that are involved in metabolizing carbohydrates and fats. It also supports the nervous and digestive systems, aids in the production of sex hormones, and helps maintain healthy skin. Primary sources of niacin in the diet include liver, lean meats, fish, nuts, and dried beans. The body can also synthesize niacin from the amino acid tryptophan.
The majority of niacin deficiencies are usually linked to malabsorption issues or severe alcohol dependency. A long-term lack of niacin can lead to pellagra, characterized by symptoms such as skin soreness and cracking, inflammation in the mouth and tongue, as well as mental disarray. Consuming niacin in excessive amounts is not known to have any detrimental effects.
Pantothenic acid is crucial for the function of several enzymes involved in the metabolism of carbohydrates and fats. It also plays a role in the production of corticosteroids and sex hormones, the effective use of other vitamins, and the health of the nervous system and adrenal glands. Additionally, it contributes to growth and development. This nutrient is found in a wide range of foods, including nearly all vegetables, grains, and animal-based products.
A deficiency in pantothenic acid is most commonly due to malabsorption issues or alcohol dependency, though it can also result from severe illness, surgical procedures, or injuries. Symptoms of deficiency can include feelings of fatigue, headaches, nausea, abdominal discomfort, tingling or numbness, muscle cramps, and an increased vulnerability to respiratory infections. Consuming pantothenic acid in excessive amounts is not known to cause any adverse effects.
Pyridoxine supports the function of various enzymes and hormones that help in metabolizing carbohydrates, fats, and proteins. It also aids in the production of red blood cells and antibodies, as well as the proper functioning of the digestive and nervous systems and skin health. You can find pyridoxine in foods such as liver, chicken, pork, fish, whole grains, wheat germ, bananas, potatoes, and dried beans. Additionally, pyridoxine is produced by bacteria in the intestine.
Individuals at risk for pyridoxine deficiency often include the elderly with inadequate diets, those experiencing malabsorption or severe alcohol addiction, and those on specific medications like penicillamine and isoniazid. A lack of pyridoxine can lead to symptoms such as weakness, irritability, depression, skin issues, mouth and tongue inflammation, anemia, and seizures in infants. Excessive intake of pyridoxine can result in neuritis, which is inflammation of the nerves.
Biotin plays a crucial role in the function of enzymes that are responsible for breaking down fats and carbohydrates, as well as for eliminating waste products from protein metabolism. Common food sources of biotin include liver, peanuts, dried beans, egg yolks, mushrooms, bananas, grapefruit, and watermelon. Additionally, intestinal bacteria also produce biotin.
A lack of biotin can happen with extended use of antibiotics or sulfa drugs. Symptoms may include fatigue, low energy, reduced appetite, hair loss, depression, tongue inflammation, and eczema. There are no known adverse effects from consuming too much biotin.
Folic acid is essential for several enzymes that are responsible for creating nucleic acids, which are crucial for growth, reproduction, red blood cell formation, and the proper functioning of the nervous system. Foods rich in folic acid include leafy green vegetables, mushrooms, liver, nuts, legumes, egg yolks, and whole-grain bread.
Mild deficiencies in folic acid are relatively common but can typically be addressed through dietary adjustments. More severe shortages may arise during pregnancy or lactation, in premature or low-birthweight babies, among individuals undergoing dialysis, or those suffering from certain blood conditions, skin issues like psoriasis, malabsorption problems, or severe alcohol dependence. Additionally, certain medications can also lead to a significant deficiency in folic acid.
The primary symptoms of folic acid deficiency are anemia, mouth ulcers, and stunted growth in children. Taking folic acid supplements right before and during the first 12 weeks of pregnancy has been proven to lower the risk of neural tube defects in the newborn.