Do you understand what is B12 and breaking down the B vitamins

You’ve heard about the vitamin B complex, you’ve seen advertisements endorsing the medicinal benefits of biotin and vitamin B12; but why are there so many types of B vitamins? How do they differ?

What are the different types of B vitamins?

B vitamins are essential nutrients that the body needs to function properly but cannot synthesize on its own. They can be broken down into B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12 and folic acid. Although grouped into the same family, B vitamins all possess distinct chemical compositions. A vitamin B complex refers to any dietary supplement including all 8 compounds.

B1

Also known as thiamine, deficiencies of this vitamin can manifest in a variety of disorders such Korsakoff’s syndrome, beriberi and Leigh’s disease. B1 helps orchestrate the conversion of carbohydrates into usable energy throughout the body, as well as assisting nerve signal transduction. It is most often found in whole grains, legumes, nuts and seeds.

B2

Riboflavin is involved in numerous processes, primarily cell growth and functioning. In particular, it helps prevent cataracts and decreases headaches and some neurocognitive deficits associated with aging. B2 is also implicated in the maintenance of healthy skin, nails and hair. Milk, eggs, meat nuts and various green vegetables are all abundant sources of riboflavin.

B3

Certain hormones produced by the adrenal glands rely on niacin for proper functioning. Additionally, niacin assists circulation and reduces inflammatory responses. Individuals not consuming adequate B3 can develop pellagra, a condition involving cracked and dry skin, diarrhea and dementia. Niacin is found in meats such as turkey and pork, as well as sesame seeds, ginger, whole grain flours and breakfast cereals.

B5

Deficiencies in pantothetic acid are exceptionally rare, however if present can manifest with symptoms such as fatigue, stomach pains and vomiting, depression and irritability, respiratory infections and burning feet sensation. These arise as B5 is paramount to the production of red blood cells, hormone production and digestive properties. Moreover, it is necessary for the generation of cholesterol. B5 can be found in numerous foods but is especially persistent in turkey, whole grain breads and cereals, lentils, broccoli, tomatoes, eggs, legumes and salmon.

B6

Vitamin B6 participates in over 100 different enzyme reactions with most of these pertaining to metabolism of proteins. Furthermore, it is involved in immune function, neurotransmitter synthesis, and glucose formation and breakdown. Rich sources of B6 include fish, organ meats, starch vegetables and non-citrus fruit.

B7

While biotin deficiency itself is rare, studies have demonstrated taking biotin supplementation can aid in healing some skin diseases, intestinal abnormalities and nervous system functioning. It works as a co-factor for several enzymes and further can reduce elevated blood sugar levels. It also promotes healthy nails and hair. B7 is found in organ meats, cereals, egg, milk, avocado, cheese, fish and legumes.

B12

Insufficient levels of vitamin B12 can result with a condition known as pernicious anemia, a severe form of anemia in which production of red blood cells is significantly decreased. B12 supplementation is used for a wide array of symptoms and diseases, such as Alzheimer’s, heart disease, multiple sclerosis, mood, focus, immunity and energy. Foods containing B12 are milk, meat, eggs, cereals, fish and nutritional yeast.

Folic Acid

Folic acid is the synthetic version of folate, the naturally occurring vitamin in food. It is added to cereals, bread, pasta and other processed products as mandated by the law. Folate naturally occurs in leafy vegetables, fruits, beans and meats. Low levels of folate leads to anemia and malnutrition from hindered absorption. It is additionally used to treat other problems of the brain, liver, colon and kidneys.