Vitamin B-Complex: Benefits and Food Sources

Vitamin B-complex group comprises of the following water soluble vitamins:

1. Vitamin B1: Thiamine
2. Vitamin B2: Riboflavin
3. Vitamin B3: Niacin
4. Vitamin B5: Pantothenic acid
5. Vitamin B6: Pyridoxine
6. Vitamin B7: Biotin
7. Vitamin B9: Folic acid (folate)
8. Vitamin B12: Cobalamin

Vitamin B complex is involved in the processes of conversion of food to energy. B-complex vitamins are essential for the normal appetite, healthy skin, good vision, proper functioning of the nervous system and for the formation of red blood cells.

Vitamin B1: Thiamine

Vitamin B1, aids in releasing the energy from foods, it is crucial for the functioning of the nervous system and promoting the normal appetite. Foods sources of vitamin B1 include legumes, peas, liver and pork.

The Recommended Dietary Allowance (RDA) for thiamine is 1.2 mg/day for males (adult) and 1.1 mg/day for females (adult). The deficiency of thiamine results in muscle wasting, weakness, oedema, mental confusion, and beriberi.

Vitamin B2: Riboflavin

Vitamin B2 is needed for energy release from foods, promoting good vision, and healthy skin. Foods rich in vitamin B2 are eggs, dark green vegetables, liver, fortified cereals, legumes and milk. The RDA for vitamin B2 is 1.3 mg/day for males (adult) and 1.1 mg/day for females (adult). Deficiency of vitamin B2 causes cracks at the mouth corners, dermatitis on lips and nose, cataracts, and red tongue.

Vitamin B3: Niacin

Niacin plays a role in energy production, normal enzyme functioning, promotion of normal appetite, digestion, healthy skin and nerves. Food sources of niacin include peanuts, poultry, fish, liver, meat, whole and fortified grain products. The RDA for niacin is 16 mg/day for males (adult) and 14 mg/day for females (adult). Deficiency of niacin results in pellagra.

Vitamin B5: Pantothenic acid

Vitamin B5 plays a role in energy production and metabolism of proteins, fats and carbohydrates from food. Food sources of vitamin B5 include egg yolk, meat, legumes and whole grains. The Adequate Intake (AI) for vitamin B5 is 5 mg/day for both males and females (adults).

Vitamin B6: Pyridoxine

Vitamin B6 helps in the metabolism of protein and red blood cell formation. It is also involved in the production of insulin and haemoglobin. Food sources of vitamin B6 include meat, cereals, whole grains, green leafy vegetables and legumes. The vitamin B6 RDA is 1.3 mg/day for males and females up to the age of 50 years.

Vitamin B7: Biotin

Biotin is involved in energy release from carbohydrates and helps in the metabolism of fats, proteins and carbohydrates from food. The food sources of biotin include milk, liver, egg yolk, fresh vegetables and cereals. The biotin's Adequate Intake (AI) is 30 mcg/day for both adult males and females. Deficiency of biotin includes nausea, vomiting, depression, fatigue, heart abnormalities, muscle pains, and anaemia.

Vitamin B9: Folic Acid (Folate)

Folate helps in protein metabolism, the formation of red blood cells, and in decreasing the risk of birth defects related to neural tube formation. Folate can be found in foods like dark green leafy vegetables, liver, legumes, citrus fruits, fish, and meat. The RDA for folate is 400 mcg/day for both adult males and females. During pregnancy, the RDA increases to 600 mcg/day.

Vitamin B12: Cobalamin

Vitamin B12 helps in genetic material building, red blood cell production, and is required for the maintenance of the structure and functions of the nervous system. Vitamin B12 is found solely in foods of animal origin like milk, liver, meat, liver, fish, eggs, shellfish and oysters. The vitamin B12 RDA is 2.4 mcg/day for both adult males and females.

Vitamin B12 deficiency commonly affects individuals who are strict vegetarians and the elderly. Symptoms of vitamin B12 deficiency include anaemia, degeneration of nerves leading to numbness and tingling, and neurological disorders.

Contact your doctor if you intend to take additional vitamin B as the RDA values are dependent on your energy requirements and lifestyle.