Vitamin B Complex: We Break it Down for You

Vitamins are vital for normal cell function and overall development. There are 13 essential vitamins in total. These are required in small quantities to fulfil the body's nutrient intake. Eight of these make up the B-complex. The B-group of vitamins is vital for regulating energy. They facilitate the use of energy-yielding nutrients such as fat, carbohydrates, and protein.

The complexity of vitamin B complex is the unique set of roles each vitamin plays. It is about how they work together to maintain a healthy nervous system. This blog gives you a complete picture of the vitamin B complex and how to incorporate it into your diet.

Types of Vitamin B

Eight types of vitamin B make up the complex group. All of them together fulfil the diverse nutrient needs of your body.

1. Vitamin B1 (Thiamine)

Vitamin B1 is essential for converting carbohydrates into energy. It also supports the functioning of the nervous system, helping maintain healthy nerve cells and muscle contraction.

2. Vitamin B2 (Riboflavin)

Vitamin B2 contributes to breaking down fats, carbs, and proteins, which are used as energy. It also has antioxidant properties, which help protect skin and vision health.

3. Vitamin B3 (Niacin)

Vitamin B3 is involved in over 400 enzymatic reactions in the body. It is essential in DNA repair, cell health, and hormonal balance. It also lowers the cholesterol levels and protects heart health.

4. Vitamin B5 (Pantothenic Acid)

Vitamin B5 is essential for metabolising fat and producing energy. Without enough of this vitamin, our metabolism slows down, causing fatigue and lack of energy.

5. Vitamin B6 (Pyridoxine)

Vitamin B6 helps produce neurotransmitters like serotonin and dopamine, which regulate mood and cognitive function. It also aids in haemoglobin production, improving oxygen supply.

6. Vitamin B7 (Biotin)

Popularly known as a beauty vitamin, vitamin B7 or Biotin supports skin, hair, and nail health. It facilitates fat and carbohydrate metabolism for healthy hair and skin.

7. Vitamin B9 (Folate)

Vitamin B9 is best known for its role in pregnancy. It is crucial in DNA synthesis and repair, making it vital for rapidly dividing cells and foetal repair. Doctors often recommend Vitamin B9 supplementation for pregnant women to reduce the risk of birth defects.

8. Vitamin B12 (Cobalamin)

Vitamin B12 is vital for producing healthy red blood cells and maintaining a healthy nervous system. Like folate (Vitamin B9), it is involved in DNA synthesis and energy production. Vitamin 12 deficiency causes severe health problems, such as anaemia, fatigue, and neurological disorders.

Benefits of Vitamin B Complex

Vitamin B complex serves as the building blocks to a healthy mind and body. The multifaceted benefits of this vitamin group are as follows:

• Energy Production and Metabolism

Vitamin B complex is often referred to as the energy vitamin because it can convert food into energy. Most B vitamins, such as B1, B2, B3, and B5, work together to help you metabolise fats, carbohydrates, and proteins and regulate your bodily functions.

• Nervous System Support

Vitamin B, especially B6 and B12, is crucial for maintaining a healthy nervous system. It helps produce neurotransmitters that regulate sleep, mood, and cognitive function. Vitamin B12 maintains the myelin sheath—a protective layer around nerves that affects nerve signal transmission.

• Red Blood Cell Formulation

Most B vitamins contribute to increasing the levels of healthy red blood cells. These vitamins ensure the red blood cells are produced in the right shape and size, allowing oxygen to be carried efficiently throughout the body.

• Improved Skin, Hair, and Nail Health

Vitamin B7 is often associated with healthy skin, hair, and nails. It supports the production of fatty acids that nourish the skin and hair. Vitamin B2 and B3 also protect the skin from oxidative stress and help maintain the natural moisture barrier.

• Boosted Cardiovascular Health

Regular consumption of vitamin B complex has a positive impact on cardiovascular health. Vitamin B3 lowers bad cholesterol, while vitamins B6 and B12 help lower homocysteine levels. By reducing this amino acid, they reduce the risk of heart disease.

• Better Cognitive and Mental Function

Vitamin B6 and B12 are essential in producing neurotransmitters like dopamine and serotonin, which regulate mood and help prevent depression. Hence, the vitamin B complex has a positive impact on mental well-being.

How much Vitamin B Do You Need?

The amount of vitamin B required for your body depends on age, sex, and life stage. The doses for each vitamin B differ for males and females. Also, the requirement is higher for certain groups as they are at a higher risk of deficiency. They include:

• Older adults

As we age, our bodies lose the ability to efficiently absorb vitamin B12 from food. The same goes for other crucial vitamins, especially for people over 60.

• Pregnant women

Pregnant women need higher levels of folate or vitamin B9 because folate plays a role in the growth of the foetus and the prevention of birth defects. Vitamin B12 is also essential in boosting red blood cells and supporting the mother's nervous system.

• Vegans and vegetarians

Vegans and vegetarians primarily struggle to get vitamin B12, as it is found in animal products. Fortified foods like cereals and plant-based milk curb the needs. However, due to excessive deficiency, doctors may recommend vitamin B12 supplements.

• People with certain medical conditions

Certain conditions, such as Crohn's disease, celiac disease, and pernicious anaemia, make it difficult to absorb vitamin B complex from food. Hence, supplements are necessary to maintain adequate levels.

Foods High in Vitamin B

Different food sources are high in varied vitamins. To receive a broad spectrum of vitamin B complex for overall well-being, you can incorporate the following food items in your diet:

• Legumes and Pulses

Lentils, chickpeas, kidney beans, and mung beans are excellent sources of B vitamins. They are particularly rich in vitamin B9 and vitamin B6.

• Meat, Poultry, and Fish

Chicken, goat meat, eggs, and fish like mackerel, sardines, and salmon are rich in vitamin B. These vitamins play a crucial role in helping the body maintain healthy blood cells, nerve function, and skin health.

• Dairy Products

Milk, curd, paneer, and cheese are rich sources of vitamin B2 and vitamin B12. You can easily incorporate them into your diet daily to get your vitamin B fix.

• Whole Grains and Cereals

Brown rice, whole wheat, oats, and millets like bajra and jowar provide several B vitamins under the complex group. They are easy to incorporate into the diet as they form a stable of various Indian households in chapati, dosa, and khichdi.

• Fruits and Leafy Vegetables

Bananas, avocados, and citrus fruits like oranges and lemons are good sources of vitamins B6 and B9. You can incorporate them into your snacks or make fruit salads. Vegetables such as spinach, fenugreek leaves, mustard greens, and beetroots are good sources of vitamin B9 and vitamin B2, boosting cell function and red blood cell production.

• Nuts and Seeds

Almonds, walnuts, flaxseeds, and sunflower seeds are reliable sources of vitamins B7 and B3. They provide healthy fats and proteins. You can include them as a healthy snack or in addition to meals like poha, upma or salads.

Causes of Vitamin B Deficiency

Vitamin D deficiency can occur due to a variety of factors. Here are some common causes:

• Inadequate Diet

A diet lacking in variety, especially essential whole grains, meats, dairy, and vegetables, leads to deficiencies in several B vitamins. As discussed earlier, a vegetarian or vegan diet also lacks vitamin B12. Additionally, diets high in processed and refined foods strip you of essential vitamin B complex.

• Malabsorption Syndrome

Malabsorption syndrome refers to digestive disorders like gastrointestinal issues that prevent the body from absorbing essential nutrients, including vitamin B complex. Bariatric surgery and excessive alcohol consumption also cause this issue.

• Use of Medications

Long-term use of medications like antacids, Proton Pump Inhibitors (PPIs), Metformin, oral contraceptives, etc., can interfere with vitamin B's absorption. If long-term use is unavoidable, as in the case of diabetes, your doctor would prescribe vitamin B supplements.

• Genetic Factors

Some people have genetic mutations that can affect the metabolism of vitamin B in the system. An example is the Methylenetetrahydrofolate reductase (MTHFR) mutation, which impairs the body's ability to convert vitamin B9 into its active form.

• Chronic Ailments

Chronic ailments like kidney disease and autoimmune diseases impact natural bodily functions like metabolism and stomach lining. Hence, they affect vitamin B absorption, leading to deficiency.

Symptoms of Vitamin B Deficiency

If you are not getting enough vitamin B complex, you are likely to experience the following symptoms:

• A general feeling of fatigue and weakness.

• Anaemia: A condition of low healthy red blood cells or haemoglobin.

• Stress, anxiety, irritability, cognitive decline, and other impact on mental health.

• Skin and hair problems like dry and flaky skin, rashes, thinning hair, and brittle nails.

• Digestive issues like loss of appetite, diarrhoea, nausea, abdominal cramps, etc.

• Nerve damage issues like numbness or tingling in hands and feet and muscle weakness.

• Cardiovascular problems like rapid heart rate and shortness of breath.

• Mouth ulcers and tongue soreness.

• Weakened immune system, mainly due to Vitamin B6 deficiency.

Treating Vitamin B Deficiency

The treatment for vitamin B deficiency involves dietary adjustments and a healthy lifestyle. It is the most natural and safest way to address the deficiency. However, if your underlying health condition or existing medications hinder the process of meeting vitamin B requirements, you can consult your doctor. Depending on your deficiency, they may prescribe you vitamin B supplements or single vitamin supplements.

Fulfil your Vitamin B Intake Today!

Vitamin B complex affects various aspects of your body, affecting overall function. The constructive collaboration of these eight vitamins is essential for effective nervous system function and energy production that regulates other operations. You can incorporate diverse foods into your diet to ensure you get enough vitamin B. It is also essential to get a regular check-up to identify vitamin B deficiency and take corrective action.

If you encounter health complications due to vitamin B deficiency, you can ensure adequate financial protection through ManipalCigna Health Insurance. With plans designed to meet your unique health needs, medical protection is in the right hands!

FAQs

Is vitamin B complex the same as vitamin B?

No, the Vitamin B complex is a group of eight different B vitamins that work together. Vitamin B, while referred to as vitamin B complex, is one of the vitamins in the complex group. Hence, they do not mean the same thing.

Is it okay to take a vitamin B supplement every day?

In most cases, taking a vitamin B supplement daily is okay as it is water-soluble, which means the body does not retain the vitamin. It absorbs it in small quantities. However, it is best to consult a doctor regarding the intake to get the right advice based on your health condition.

Can I get too much Vitamin B from supplements?

Yes, it is possible to consume excessive amounts of certain vitamin B supplements, especially B6, B7, and B12, available over the counter. High doses can cause side effects or interact with other medications. To stay on the right track, it is best to consult with your doctor before starting your supplements.