B Vitamins: B12, B6, Niacin and Many More
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B VITAMINS
Have you ever heard of B vitamins? We imagine you have, and today we want to take a closer look at the subject.
What are the B vitamins, and why do we talk about a group of vitamins rather than a single one?
The B vitamins, or more simply vitamin B, comprise eight vitamins, which is why we speak of a group, and they make up most of the water-soluble vitamins. Specifically, they are vitamin B1, B2, niacin, pantothenic acid, B6, biotin, folic acid and B12.
Foods rich in vitamin B
Foods in the diet that are rich in B vitamins generally include brewer's yeast, tuna, hazelnuts, almonds, bananas, potatoes and brown rice.
Foods rich in vitamin B also include egg yolk, pork, fish and whole wheat. The amount of a specific B vitamin can vary from one food to another.
What are B vitamins for? And what, in particular, are vitamins B12, B2, B6 and niacin for?
Below we look at the functions of the main B vitamins, starting with the most important:
Vitamin B12 ( cobalamin )
This vitamin has several claims approved by EFSA. In particular, cobalamin helps the synthesis of haemoglobin and contributes to normal energy-yielding metabolism, the normal functioning of the nervous system, normal homocysteine metabolism, normal red blood cell formation, the normal function of the immune system, the reduction of tiredness and fatigue and normal psychological function, and it has a role in the process of cell division.
As you can see, the benefits really are many and few nutrients can boast such a track record. As we will see, this feature is shared by many of the B vitamins.
Vitamin B12 may be present in small amounts in plant foods, but only as a result of possible contamination; otherwise it is absent. Foods rich in vitamin B12, on the other hand, with a high percentage of it, are meat, fish and dairy products.
For this reason it is common to find low levels of vitamin B12 in people who have followed a vegetarian dietfor a long time, but not only them. Older people and those with coeliac disease can also have low vitamin B12.
A vitamin B12 deficiency can cause anaemia and neurological symptoms.
Vitamin B2 ( riboflavin )
Vitamin B2 also has several approved claims : it contributes to normal energy-yielding metabolism, the normal functioning of the nervous system, the maintenance of normal mucous membranes, the maintenance of normal red blood cells, the maintenance of normal skin and normal vision, normal metabolism of iron, the protection of cells from oxidative stress and the reduction of tiredness and fatigue, and it supports oxidative metabolism and the electron transport system.
A vitamin B2 deficiency is rare and can cause changes to the skin, mucous membranes and nervous system.
Niacin:
Niacin is another important member of the B vitamins. These are its approved claims: it contributes to normal psychological function and the normal functioning of the nervous system, normal energy-yielding metabolism, the maintenance of normal skin and mucous membranes and the reduction of tiredness and fatigue, and it plays a role in oxidative metabolism and the electron transport system.
A niacin deficiency can cause irritability and, in its most severe forms, pellagra, a disease characterised by dermatitis, diarrhoea and dementia.
Vitamin B6 ( pyridoxine )
This vitamin is found in many foods, which is why deficiency is rare. It has many approved claims : it contributes to the reduction of tiredness and fatigue, the regulation of hormonal activity, normal cysteine synthesis and normal homocysteine metabolism, normal energy-yielding metabolism, the normal functioning of the nervous system and normal psychological function, normal red blood cell formation and the normal function of the immune system; it contributes to the regulation of hormonal activity and the reduction of tiredness, is involved in gluconeogenesis, and contributes to normal glycogen metabolism and normal protein metabolism.
A vitamin B6 deficiency is linked to forms of dermatitis.
Vitamin B9 ( folic acid )
It helps the synthesis of haemoglobin and nucleic acids. During pregnancy the requirement for folic acid increases, and for this reason pregnant women are usually prescribed vitamin B9 supplementation.
Folic acid deficiency during pregnancy can increase the risk of neural tube defects in the foetus.
In general, a vitamin B9 deficiency can cause anaemia and a sense of fatigue that considerably reduces endurance in prolonged sporting activities.
Vitamin B1 ( thiamine )
It helps the metabolism of carbohydrates and amino acids, so it is particularly recommended in larger amounts for people who eat a lot of carbohydrates, in cases of fever, during pregnancy or for those who do intense physical activity.
A dietary deficiency of vitamin B1 can cause weakness, reduced endurance, asthenia and weight loss. In the most severe cases it can lead to mental confusion, ophthalmoplegia ( loss of eye movement coordination ) and ataxia ( inability to control motor function ), symptoms typical in particular of Wernicke-Korsakoff syndrome, which is very common among chronic alcoholics.
For pantothenic acid and biotin there are currently no specific authorised claims .
B vitamins and supplements
How do you choose the best vitamin B supplement? There is obviously no single answer, but there are very precise parameters and guidelines on the characteristics a vitamin B supplement must have, and these are the ones set by the Italian Ministry of Health.
At present, the maximum recommended daily dose for each B vitamin in supplements is as follows: vitamin B1 25 mg, vitamin B2 25 mg, niacin 54 mg, vitamin B6 10 mg, vitamin B9 400 μg, vitamin B12 1000 μg, biotin 450 μg, pantothenic acid 18 mg.
B vitamins and contraindications
To date no contraindications have been reported in connection with taking B vitamins, and no significant toxicity has been found. In any case, it is good practice not to overdo the amounts taken through supplements but to follow the directions for use established by law, so as not to overload the body, especially the kidneys, and not to waste money needlessly.
Have you ever heard of B vitamins? We imagine you have, and today we want to take a closer look at the subject.
What are the B vitamins, and why do we talk about a group of vitamins rather than a single one?
The B vitamins, or more simply vitamin B, comprise eight vitamins, which is why we speak of a group, and they make up most of the water-soluble vitamins. Specifically, they are vitamin B1, B2, niacin, pantothenic acid, B6, biotin, folic acid and B12.
Foods rich in vitamin B
Foods in the diet that are rich in B vitamins generally include brewer's yeast, tuna, hazelnuts, almonds, bananas, potatoes and brown rice.
Foods rich in vitamin B also include egg yolk, pork, fish and whole wheat. The amount of a specific B vitamin can vary from one food to another.
What are B vitamins for? And what, in particular, are vitamins B12, B2, B6 and niacin for?
Below we look at the functions of the main B vitamins, starting with the most important:
Vitamin B12 ( cobalamin )
This vitamin has several claims approved by EFSA. In particular, cobalamin helps the synthesis of haemoglobin and contributes to normal energy-yielding metabolism, the normal functioning of the nervous system, normal homocysteine metabolism, normal red blood cell formation, the normal function of the immune system, the reduction of tiredness and fatigue and normal psychological function, and it has a role in the process of cell division.
As you can see, the benefits really are many and few nutrients can boast such a track record. As we will see, this feature is shared by many of the B vitamins.
Vitamin B12 may be present in small amounts in plant foods, but only as a result of possible contamination; otherwise it is absent. Foods rich in vitamin B12, on the other hand, with a high percentage of it, are meat, fish and dairy products.
For this reason it is common to find low levels of vitamin B12 in people who have followed a vegetarian dietfor a long time, but not only them. Older people and those with coeliac disease can also have low vitamin B12.
A vitamin B12 deficiency can cause anaemia and neurological symptoms.
Vitamin B2 ( riboflavin )
Vitamin B2 also has several approved claims : it contributes to normal energy-yielding metabolism, the normal functioning of the nervous system, the maintenance of normal mucous membranes, the maintenance of normal red blood cells, the maintenance of normal skin and normal vision, normal metabolism of iron, the protection of cells from oxidative stress and the reduction of tiredness and fatigue, and it supports oxidative metabolism and the electron transport system.
A vitamin B2 deficiency is rare and can cause changes to the skin, mucous membranes and nervous system.
Niacin:
Niacin is another important member of the B vitamins. These are its approved claims: it contributes to normal psychological function and the normal functioning of the nervous system, normal energy-yielding metabolism, the maintenance of normal skin and mucous membranes and the reduction of tiredness and fatigue, and it plays a role in oxidative metabolism and the electron transport system.
A niacin deficiency can cause irritability and, in its most severe forms, pellagra, a disease characterised by dermatitis, diarrhoea and dementia.
Vitamin B6 ( pyridoxine )
This vitamin is found in many foods, which is why deficiency is rare. It has many approved claims : it contributes to the reduction of tiredness and fatigue, the regulation of hormonal activity, normal cysteine synthesis and normal homocysteine metabolism, normal energy-yielding metabolism, the normal functioning of the nervous system and normal psychological function, normal red blood cell formation and the normal function of the immune system; it contributes to the regulation of hormonal activity and the reduction of tiredness, is involved in gluconeogenesis, and contributes to normal glycogen metabolism and normal protein metabolism.
A vitamin B6 deficiency is linked to forms of dermatitis.
Vitamin B9 ( folic acid )
It helps the synthesis of haemoglobin and nucleic acids. During pregnancy the requirement for folic acid increases, and for this reason pregnant women are usually prescribed vitamin B9 supplementation.
Folic acid deficiency during pregnancy can increase the risk of neural tube defects in the foetus.
In general, a vitamin B9 deficiency can cause anaemia and a sense of fatigue that considerably reduces endurance in prolonged sporting activities.
Vitamin B1 ( thiamine )
It helps the metabolism of carbohydrates and amino acids, so it is particularly recommended in larger amounts for people who eat a lot of carbohydrates, in cases of fever, during pregnancy or for those who do intense physical activity.
A dietary deficiency of vitamin B1 can cause weakness, reduced endurance, asthenia and weight loss. In the most severe cases it can lead to mental confusion, ophthalmoplegia ( loss of eye movement coordination ) and ataxia ( inability to control motor function ), symptoms typical in particular of Wernicke-Korsakoff syndrome, which is very common among chronic alcoholics.
For pantothenic acid and biotin there are currently no specific authorised claims .
B vitamins and supplements
How do you choose the best vitamin B supplement? There is obviously no single answer, but there are very precise parameters and guidelines on the characteristics a vitamin B supplement must have, and these are the ones set by the Italian Ministry of Health.
At present, the maximum recommended daily dose for each B vitamin in supplements is as follows: vitamin B1 25 mg, vitamin B2 25 mg, niacin 54 mg, vitamin B6 10 mg, vitamin B9 400 μg, vitamin B12 1000 μg, biotin 450 μg, pantothenic acid 18 mg.
B vitamins and contraindications
To date no contraindications have been reported in connection with taking B vitamins, and no significant toxicity has been found. In any case, it is good practice not to overdo the amounts taken through supplements but to follow the directions for use established by law, so as not to overload the body, especially the kidneys, and not to waste money needlessly.
-Alimentazione per lo sport e la salute by Pierluigi Biagi, Antonio Di Giulio, Amelia Fiorilli, Antonello Lorenzini".
-EFSA.
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