Vitamin B's - The Essentials
- Breanne Balser
- Jun 7, 2023
- 4 min read
This post is all about the basics of B vitamins. First, note that all B vitamins are water-soluble vitamins. Essentially, this means that when you go to the bathroom, B vitamins are excreted. Therefore be mindful of how often you intake B vitamins. I will mention the food sources of each B vitamin towards the end of this blog post.
Vitamins can be confusing sometimes and B vitamins are no exception. Most B vitamins you have probably heard by multiple different names but are actually the same vitamin. I have created a simplified list below of the common names you have probably heard of each B vitamin named.
B1 is the same as thiamine
B2 is the same as riboflavin
B3 is the same as niacin
B5 is the same as pantothenic acid
B6 is the same as pyridoxine
B7 is the same as biotin
B9 is the same as folate
B12 is the same as cyanocobalamin
I bet you recognize most of these in one form or the other. Now that you realize you are familiar with most of the B vitamins different names let's further strip down the functions and importance of each.
B1 is the same as thiamine - important for the metabolism of carbohydrates to provide energy to our body and essential for pyruvate metabolism which is a molecule important in several different chemical reactions in the body.
B2 is the same as riboflavin - important for red blood cell production, energy metabolism, and protein metabolism.
B3 is the same as niacin - important for energy metabolism and is a precursor for tryptophan
B5 is the same as pantothenic acid - important for energy metabolism and lipid metabolism
B6 is the same as pyridoxine - important for protein metabolism
B7 is the same as biotin - important for lipid metabolism
B9 is the same as folate - important for the formation of red blood cells and DNA
B12 is the same as cyanocobalamin - important for the production of red blood cells, protein metabolism
As you can see, B vitamins are very important for metabolism. The word metabolism refers to the chemical reactions that occur in our body. These reactions help us function, create energy, create backup energy storage for survival, and more. Low energy levels can often be related to poor B vitamin intake. For each B vitamin, I have listed what are common signs and symptoms related to poor B vitamin intake.
B1 is the same as thiamine - memory loss, loss of appetite, weakness in limbs, shortness of breath, swollen limbs
B2 is the same as riboflavin - Red cracks in mouth corners and growth failure in children and pregnant woman
B3 is the same as niacin - dementia, diarrhea, dermatitis, skin rash
B5 is same as pantothenic acid - *rare - tingling in feet
B6 is the same as pyridoxine - peripheral neuropathy (pain or numbness in hands or feet), anemia, seizures, dermatitis, inflammation of the tongue
B7 is the same as biotin- dermatitis, muscle pain
B9 is the same as folate - anemia, fatigue, diarrhea, irritability
B12 is the same as cyanocobalamin-anemia
Now you may be wondering what food sources contain B vitamins so you can prevent poor vitamin B intake. Here is a list of foods for each B vitamin.
B1 is the same as thiamine - pork, whole grains, wheat germ, liver
B2 is the same as riboflavin - milk, meat, fish, liver
B3 is the same as niacin - grains, yeast, peanuts, milk, rice
B5 is the same as pantothenic acid - animal products (egg, dairy, meat, fish), legumes, grains
B6 is the same as pyridoxine - pork, wheat, yeast, meat
B7 is the same as biotin - egg yolk, yeast, liver, kidney
B9 is the same as folate - fortified cereals, grains and juices, vegetables and fruits, legumes, citrus, liver
B12 is the same as cyanocobalamin - animal products (egg, dairy, meat, fish)
After scanning this list you may have noticed that a majority of these vitamins come from animal products. If you are on a vegetarian, vegan, or a low meat diet it is important to be aware of this and supplement your B vitamins with a supplement that aligns with your unique values and needs. Feel free to reach out to me if you are concerned about your vitamin B intake and would like help finding a supplement that would work best for you. Below I have made an adjusted list for vegetarians, vegans, or people who prefer to limit meat or animal products in their diet. I have bolded the most common vitamin B deficiencies associated with low animal product intake.
B1 is the same as thiamine - whole grains, wheat germ,
B2 is the same as riboflavin - milk or if no dairy intake then supplement or find a food source that is fortified with riboflavin
B3 is the same as niacin - grains, yeast, peanuts, milk, rice
B5 is the same as pantothenic acid - legumes, grains
B6 is the same as pyridoxine - wheat, yeast
*B7 is the same as biotin - Supplement or find a food source that is fortified with biotin
B9 is the same as folate - fortified cereals, grains and juices, vegetables and fruits, legumes, citrus,
*B12 is the same as cyanocobalamin - Supplement or find a food source that is fortified with biotin
If you want to get B vitamins in your diet the simplest way is by eating balanced meals, also known as mindful eating. Emphasizing B vitamins in your meals would include simply eating whole grains, legumes, dairy, fruits and vegetables, peanuts, rice, fortified foods, and organ meats throughout your week.
Are you overwhelmed by this information? Go ahead and reach out to me! Getting all your essential nutrients is important to me. I love when people ask me nutrition questions and I genuinely want getting a variety of nutrients to be easy for everyone.
If you are interested in taking a new supplement it is best to speak to your health care provider. In most cases, supplements will be tailored to your individual needs because not everyone will have the same effect from the same recommended intake. Your health should be tailored to your unique needs.
Eliminating the fluff and going directly to the essential information using evidence-based sources. If you liked this post and have other nutrients that may have conflicting information and you want to know the essentials of it, let me know! Keep an eye out for these posts. I will include in the title - the essentials.
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