Gaby
To increase longevity and maintain good health, we primarily need B vitamins. Collectively, they have a significant impact: differing in structure and role within the body, these essential micronutrients are functionally interconnected. What is their biological purpose, and in which foods should we look for these vital components?
What Are B Vitamins?
First, let’s clarify what vitamins are in general. The unique feature of substances that help the body function optimally lies not in their nutritional value (which they lack) but in their role in regulating metabolic processes. Catalysts for biochemical reactions, they aid in the absorption of minerals by the body. Each form of these components plays an important role in its own way.
A distinctive characteristic of the water-soluble crystalline compound discovered in 1912 is its chemical heterogeneity. When Polish-American chemist Kazimierz Funk named this new catalyst vitamin B, in contrast to the well-known vitamin A, he was unaware that he was dealing not with an individual element but with a collection of diverse substances united by the presence of nitrogen in their molecular structure.
The composition of the vitamin complex has been revised multiple times, and today the B group includes eight substances, each with its own name and ordinal number. Each vitamin in the B group has a specific effect on the body, while their overall function is to regulate cellular metabolism and manage nervous activity.
Functions and Sources
Each component of the vitamin group has its own mission and is found in specific food products.
Vitamin B1 (Thiamine)
It aids in the production of energy from proteins, fats, and carbohydrates. Found in whole grain flour and bread, bran, oatmeal, buckwheat, and green peas.
Vitamin B2 (Riboflavin)
It supports all types of metabolic reactions. Promotes the health of the eyes, skin, and mucous membranes. Sources include eggs, meat, liver, kidneys, nuts, mushrooms, yeast, broccoli, oatmeal, rice, and white bread.
Vitamin B3 (Vitamin P, Niacin)
It facilitates metabolism by participating in the biosynthesis of fats and proteins. Found in mushrooms, beets, mangoes, pineapples, meat, buckwheat, and rye bread.
Vitamin B5 (Pantothenic Acid)
garlic, buckwheat, oatmeal, and milk.
Vitamin B6 (Pyridoxine)
It regulates nerve activity, participates in carbohydrate metabolism, and is involved in the production of hemoglobin, red blood cells, and antibodies. This vitamin is naturally present in any healthy body, as it is produced by the gut microbiota. You can replenish its levels from external sources such as sprouted grains, nuts, legumes, citrus fruits, cabbage, potatoes, spinach, cherries, strawberries, eggs, meat, and dairy products.
Vitamin B7 (Biotin)
It plays a role in energy production from calories. This valuable component is provided by gut microbiota and food sources: peanuts, nuts, liver, kidneys, cauliflower, and soy.
Vitamin B9 (Folic Acid)
copper, yeast, green leafy vegetables, citrus fruits, liver, and whole grain bread.
Vitamin B12 (Cobalamin)
It forms red blood cells and supports the nervous system. Found in egg yolks, liver, and fermented dairy products.
Benefits of Vitamin B
Despite their similar functions, each B vitamin has unique properties and is indispensable in this ensemble. Since all members of this “orchestra” are interdependent, they must work together. The body gains the most benefit from a comprehensive intake of B vitamins, as they need to act in concert rather than separately.
These vitamins ensure the normal functioning of cells and energy production. Vitamin B is particularly important in sports and extreme activities, where the body needs to respond adequately to stress.
blood sugar levels: this micronutrient helps prevent diabetes.
Since B vitamins are consumed but not stored, the body constantly requires replenishment. In treating neurological disorders (inflammatory and degenerative damage to nerve tissues), as well as for the elderly and vegetarians, doctors often prescribe vitamin injections or complex supplements in the form of dietary additives.
Signs of Vitamin B Deficiency
The lack of this important micronutrient complex is felt by individuals in specific situations: during certain life stages (pregnancy, lactation, increased physical and mental stress), after illnesses, or due to poor nutrition. Symptoms of B vitamin deficiency may include early wrinkles, dry skin, rashes and itching, hair loss, lack of appetite, insomnia, irritability, concentration problems, and nervous breakdowns. The symptoms can indicate which specific B vitamin the body is lacking.
Manifestations of Deficiency:
Thiamine (B1) – memory decreases, muscles weaken, coordination is impaired, appetite is lost, and nervousness increases;
Riboflavin (B2) – immunity decreases, skin flakes, mucous membranes dry out, skin rashes and cracks in the mouth appear;
Niacin (B3) – brain function is impaired, digestion becomes difficult, and skin deteriorates;
Pantothenic Acid (B5) – fingers of the hands and feet become numb, a burning sensation occurs, weakness increases, fatigue develops, and apathy sets in;
Pyridoxine (B6) – hair falls out, cracks in the corners of the mouth do not heal, and depressive syndrome forms;
Biotin (B7) – muscle tone decreases, constant drowsiness occurs, and hair loss is accompanied by brittle nails and dry skin;
Folic Acid (B9) – appetite disappears, nervousness and fatigue increase;
Cobalamin (B12) – cognitive abilities weaken, limbs become numb, vision blurs, and muscles weaken.
How to Take Vitamin B
The main source of this valuable element is animal-based food. Among plant products, leafy greens are the leaders in vitamin B concentration. When replenishing this component through food, the risk of hypervitaminosis is absent.
Meat
Beef contains all B vitamins except B7 and B9. Pork is particularly rich in thiamine.
Liver
Regular consumption of beef, pork, or chicken liver can help avoid a deficiency of the B vitamin complex.
Eggs
Egg yolks are rich in vitamin B7, but to “extract” it, the product must be cooked. This is because raw eggs (specifically their whites) contain the glycoprotein avidin, which blocks the absorption of biotin.
Yeast
This product contains nearly the entire B group, especially high in vitamin B12, which is crucial for nervous system health. Yeast as a dietary supplement is recommended for those who do not consume meat.
Seafood
You will find a complete B vitamin complex in salmon, while trout contains B1, B2, B3, B5, and B12, and oysters are rich in vitamin B12.
Sunflower Seeds
These seeds contain vitamin B5. Thanks to fats, it is actively absorbed by the intestines. Moderation is key for those prone to weight gain.
Leafy Greens
Folic acid breaks down during cooking, so its natural sources should not be boiled, baked, or fried. Spinach, cabbage, and lettuce will provide their vitamin B when consumed fresh.
It is difficult to overdose on B vitamins, as they are water-soluble and are regularly excreted from the body (only B12 accumulates in the liver, and this is completely safe). The need for this component varies based on lifestyle, age, and even gender. Athletes, pregnant women, and nursing mothers have a higher demand for this nutrient.
Why Take Vitamin B
Even with a regular and balanced diet, one can still miss out on important vitamins due to dysbiosis or age-related declines in absorption capacity. Chronic deficiency of B vitamins can lead to increased cholesterol and sugar levels, as well as the onset of anemia and psychoneurological disorders.
For pregnant women, a deficiency in B vitamins poses serious risks of fetal developmental defects and miscarriage. For children and adolescents, hypovitaminosis can slow physical development.
There are seven categories of individuals for whom taking pharmacy-grade B vitamin supplements is especially important.
Elderly Individuals
As people age, their bodies become less efficient at absorbing cobalamin from food. This is explained by a decrease in stomach acid, and the result of a deficiency in this vital substance often manifests as a depressed state common among many elderly individuals.
Patients
Individuals suffering from alcoholism, hyperthyroidism, Crohn’s disease, anorexia, and those recovering from infectious diseases often experience a deficiency in B vitamins.
Pregnant Women
During pregnancy, a woman’s body requires an above-normal amount of vitamin B. A deficiency in vitamins B9 and B12 is particularly dangerous, as it can lead to developmental anomalies during pregnancy.
Athletes
Vitamin B increases muscle mass, strengthens the heart muscle, enhances endurance, and speeds up recovery after injuries. On the flip side, increased physical exertion and constant stress quickly deplete vitamin B from the body, exhausting the athlete and necessitating greater replenishment.
Vegetarians
Individuals who do not consume meat, dairy, and eggs miss out on important components found in animal products, which are the richest natural sources of B vitamins. The most significant deficiency in this case is vitamin B12.
Caffeine Enthusiasts
tea and coffee contain caffeine, which, when consumed daily, leads to the breakdown of vitamin B. Those who enjoy “energy-boosting drinks” often experience symptoms of this important element’s deficiency.
Individuals on Medication and Diabetics
A deficiency in vitamin B is also observed in people taking medications to reduce stomach acidity and those undergoing comprehensive diabetes therapy.
In such cases, one can turn to dietary supplements containing a complex of B vitamins: they quickly replenish deficiencies and restore health. When purchasing products from well-known manufacturers at the pharmacy, be sure to follow the instructions for use provided with the supplements.
