Vitamin B

 

Vitamin B

Vitamin B actually refers to a group of eight water-soluble vitamins known as the B-complex vitamins. Each has unique functions but often work together to support metabolism, energy production, and overall health. Here’s a detailed overview:

1. Vitamin B1 (Thiamine)

• Functions: Helps convert carbohydrates into energy; supports nerve function.
• Sources: Whole grains, pork, legumes, nuts, seeds.
• Deficiency Symptoms: Fatigue, irritability, nerve damage (beriberi), muscle weakness.

2. Vitamin B2 (Riboflavin)

• Functions: Important for energy metabolism, antioxidant activity, and healthy skin and eyes.
• Sources: Eggs, milk, almonds, leafy greens, lean meats.
• Deficiency Symptoms: Cracked lips, sore throat, inflammation of the mouth/tongue, skin disorders.

3. Vitamin B3 (Niacin)

• Functions: Supports metabolism, digestive system, skin health, and nervous system.
• Sources: Poultry, fish, peanuts, whole grains.
• Deficiency Symptoms: Pellagra (diarrhea, dermatitis, dementia), fatigue, depression.

4. Vitamin B5 (Pantothenic Acid)

• Functions: Helps produce energy from carbohydrates, proteins, and fats; supports hormone and red blood cell production.
• Sources: Meat, eggs, whole grains, avocados, broccoli.
• Deficiency Symptoms: Fatigue, irritability, numbness, burning sensation in hands/feet (rare).

5. Vitamin B6 (Pyridoxine)

• Functions: Involved in amino acid metabolism, neurotransmitter synthesis, red blood cell formation.
• Sources: Poultry, fish, bananas, potatoes, fortified cereals.
• Deficiency Symptoms: Irritability, depression, confusion, anemia, weakened immune system.

6. Vitamin B7 (Biotin)

• Functions: Supports metabolism of fats, carbohydrates, and proteins; promotes healthy hair, skin, and nails.
• Sources: Eggs, nuts, seeds, salmon, sweet potatoes.
• Deficiency Symptoms: Hair thinning, brittle nails, skin rash, fatigue.

7. Vitamin B9 (Folate / Folic Acid)

• Functions: Crucial for DNA synthesis, cell division, and fetal development during pregnancy.
• Sources: Leafy greens, legumes, citrus fruits, fortified cereals.
• Deficiency Symptoms: Megaloblastic anemia, fatigue, weakness, birth defects in pregnancy.

8. Vitamin B12 (Cobalamin)

• Functions: Important for red blood cell formation, nerve function, and DNA synthesis.
• Sources: Meat, fish, eggs, dairy, fortified plant-based foods.
• Deficiency Symptoms: Fatigue, weakness, numbness or tingling in hands/feet, memory problems, anemia.

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Key Points

• Water-soluble → excess is usually excreted in urine, so daily intake is important.
• Deficiency can affect energy levels, brain function, cardiovascular health, and skin/hair health.
• Supplementation may be needed for vegans (B12) or those with absorption issues.

Here’s a comprehensive table of B vitamins, summarizing their functions, sources, and deficiency symptoms for easy reference:

Vitamin	Functions	Food Sources	Deficiency Symptoms
B1 (Thiamine)	Converts carbs into energy; supports nerves	Whole grains, pork, legumes, nuts, seeds	Fatigue, irritability, nerve damage (beriberi), muscle weakness
B2 (Riboflavin)	Energy metabolism; antioxidant; skin & eye health	Eggs, milk, almonds, leafy greens, lean meats	Cracked lips, sore throat, mouth/tongue inflammation, skin disorders
B3 (Niacin)	Metabolism, digestion, skin & nervous system	Poultry, fish, peanuts, whole grains	Pellagra (diarrhea, dermatitis, dementia), fatigue, depression
B5 (Pantothenic Acid)	Energy production; hormone & RBC synthesis	Meat, eggs, whole grains, avocados, broccoli	Fatigue, irritability, numbness, burning sensation in hands/feet (rare)
B6 (Pyridoxine)	Amino acid metabolism, neurotransmitters, RBC formation	Poultry, fish, bananas, potatoes, fortified cereals	Irritability, depression, confusion, anemia, weakened immunity
B7 (Biotin)	Metabolism of fats, carbs, proteins; hair, skin, nails	Eggs, nuts, seeds, salmon, sweet potatoes	Hair thinning, brittle nails, skin rash, fatigue
B9 (Folate / Folic Acid)	DNA synthesis, cell division, fetal development	Leafy greens, legumes, citrus fruits, fortified cereals	Megaloblastic anemia, fatigue, weakness, birth defects in pregnancy
B12 (Cobalamin)	RBC formation, nerve function, DNA synthesis	Meat, fish, eggs, dairy, fortified plant foods	Fatigue, weakness, numbness/tingling, memory problems, anemia