There are more B vitamins than you think, most people have heard of B12 and B6 – but there are a lot more. Also, B vitamins are crucial to our health and well-being in several ways. In particular, they help our body release energy from the carbohydrates we eat and help to manage stress.
What are B Vitamins?
There are eight different types of B vitamins. These are all essential nutrients that play many roles in the body. They are responsible for converting our food into energy, creating new blood cells, and more. When these vitamins are combined, they form vitamin B complex – which may sound familiar because often this is how many people take them.
Thiamin – vitamin B1
Thiamin, also known as vitamin B1 is a water-soluble vitamin. Vitamin B1 plays a role in the growth and function of various cells. Vitamin B1 deficiency can cause issues in the brain and heart.
Foods containing thiamin include:
- Meats
- Pork
- Fish
- Lentils
- Beans
- Green peas
- Sunflower seeds
- Yogurt
- Cereals and bread that are enriched
Riboflavin – vitamin B2
Vitamin B2, also known as is a key component of coenzymes that are involved in cell growth, energy production, and the breakdown of fats, steroids, and medications. Riboflavin is used immediately and not stored in the body. Most people can get enough riboflavin through their diet, however, some may have been deficient including strict vegetarians (those who avoid dairy), pregnant women, breastfeeding mothers, those with vegan diets, and people with riboflavin transporter deficiency. Symptoms of vitamin B2 deficiency include cracked lips, sore throat, swollen tongue, hair loss, skin rash, and anemia.
Foods that contain B2 include:
- Eggs
- Lean meats
- Dairy milk
- Yogurt
- Cheese
- Asparagus
- Broccoli
- Spinach
- Salmon
- Almonds
- Organ Meats including kidneys and liver
- Bread and grains that are fortified
Niacin - vitamin B3
Vitamin B3, also known as niacin is a water-soluble B vitamin that is found in various forms – in food and supplements – the forms found are nicotinamide and nicotinic acid. Niacin works as a coenzyme and 400 + enzymes depend on it for various reasons. Niacin converts nutrients into energy, creates fats and cholesterol, helps create and repair DNA, and has antioxidant properties. Niacin deficiency is very rare.
Foods with niacin include:
- Red meats including beef and pork
- Poultry
- Fish
- Brown rice
- Nuts
- Seeds
- Legumes
- Bananas
Pantothenic acid – vitamin B5
Vitamin B5, also known as pantothenic acid, is used to make coenzyme A or CoA – a chemical compound that helps enzymes to break down and build fatty acids, support metabolic functions, and acyl carrier protein. Pantothenic acid is found in many foods and it is rare for deficiency to be present.
Foods containing Vitamin B5 include:
- Organ meats
- Beef
- Chicken breast
- Mushrooms
- Dairy milk
- Nuts
- Seeds
- Avocado
- Broccoli
- Oats
- Eggs
- Brown rice
- Potatoes
- Yogurt
Vitamin B6
A water-soluble vitamin found in many foods, vitamin B6, also known as pyridoxine, is a coenzyme. The active coenzyme form, pyridoxal 5’ phosphate (PLP) is the most common measure of B6 blood levels. B6 assists more than 100 enzymes to perform various functions in the body. These include the breakdown of carbohydrates, proteins, and fats, as well as maintaining normal levels of homocysteine and supporting normal brain and immune functions.
B6 can be found in the following foods:
- Salmon
- Tuna
- Beef liver
- Chickpeas
- Poultry
- Dark leafy greens
- Papayas
- Bananas
- Oranges
- Cantaloupe
Biotin – vitamin B7
Vitamin B7, also known as biotin is a water-soluble vitamin that assists enzymes in breakdown fats, carbohydrates, and proteins. Also, B7 regulates signals sent by cells. Biotin deficiency is rare in the U.S. however, alcoholism increase the risk of deficiency.
Foods containing B7 include:
- Sweet potato
- Eggs
- Salmon
- Beef liver
- Pork
- Avocados
- Nuts
- Seeds
Folate – Vitamin B9
Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin and found in a variety of foods. However, the absorption rate is better in supplement form, 85% vs. 50%. Folate is involved in protein metabolism and helps to form DNA and RNA. It also plays a role in breaking down homocysteine, helps to produce healthy red blood cells, and is crucial during fetal growth and development. Folate deficiency is rare but can be found in those with alcoholism, pregnancy, intestinal injuries, and genetic variants.
Folate can be found in the following foods:
- Sunflower seeds
- Whole grains
- Peanuts
- Beans
- Dark leafy greens
- Liver
- Seafood
- Eggs
- Fresh fruits
Vitamin B12
Vitamin B12, also known as cobalamin is found in animal foods. B12 is needed to form red blood cells and DNA, development of brain cells, and development of nerve cells. B12 is also involved in the breakdown of the protein homocysteine, regeneration of bone marrow, and regeneration of the gastrointestinal and respiratory tract linings.
About 15% of the U.S. population has vitamin B12 deficiency, factors include those who do not eat meat, vegans, pernicious anemia, celiac disease, Crohn’s disease, HIV, inadequate stomach acid, and intestinal surgeries.
Symptoms of vitamin B12 deficiency include muscle weakness, muscle stiffness, muscle spasticity, fatigue, shakiness, low blood pressure, incontinence, and mood disturbances.
Foods containing vitamin B12 include:
- Red meat
- Liver
- Fish
- Shellfish
- Poultry
- Eggs
- Milk
- Cheese
- Yogurt
B Vitamins and Energy
Since B vitamins are involved in so many energy-producing functions in the body, they can boost your energy levels or maintain proper levels to avoid deficiencies that may lower energy.
Vitamin B1 – B1 or thiamine converts carbohydrates and fats in your body into glucose. Glucose in turn gives your body the energy it needs to function.
Pantothenic acid or vitamin B5 – Since B5 works with other B vitamins to convert food into energy, it is crucial for energy levels and helps boost energy conversion.
Vitamin B3 or niacin – B3 helps to rev up your metabolism and stimulate blood flow
Vitamin B6 – B6 manages the energy we use and helps to prolong energy
Vitamin B12 – This is the best-known vitamin for energy since every cell in your body uses B12. B12 converts protein and fats into energy. Deficiency of vitamin B12 can cause anemia, fatigue, and tiredness.
B Vitamins and Stress
Burn-out and stress are on the rise, especially since the pandemic started. According to statistics in 2021, “64% of people say they are frequently stressed at work” According to a survey done by the American Psychological Association, “more than 8 in 10 Americans reported feelings of stress in the last two weeks.” Parents have been truly stretched thin during this time and statistics show that pressures of working from home while taking care of small children, homeschooling, and helping children with virtual learning – the stress levels for both mothers and fathers rise.
What is stress?
Stress is a feeling of emotional or physical tension – our body’s way of reacting to a challenge. When our body reacts to stress, hormones are released from our adrenal glands. One of these hormones is called cortisol and is our primary stress hormone – it stops any function that could stop our fight or flight response that helps keep us out of danger. The other hormone released is adrenaline which helps with the fight or flight as well.
There are two kinds of stress:
Acute stress occurs in short bursts and goes away quickly – like when you slam on your brakes or go on a roller coaster.
Chronic stress occurs over a long period due to a range of issues including marriage problems, money worries, and work stress. This kind of stress can last for weeks or months and can lead to depletion of cortisol and conditions like high blood pressure, heart disease, obesity, diabetes, depression, anxiety, acne, and menstruation issues.
Reduce stress with B vitamins
First B vitamins are natural mood boosters they help to boost your brain chemistry and balance your neurotransmitters.
Studies show that chronic stress reduces the levels of vitamin B6 in the body. They also show reduced work stress when people took higher levels of B vitamins.
- Thiamine or B1 – helps support the nervous system, boosts mood, and helps with concentration and memory
- Riboflavin or B2 – calms the nervous system, regulates mood, and regulates energy levels
- Niacin or B3 – Low levels can lead to stress, supports the nervous system, regulates mood, and helps control blood sugar levels
- Pyridoxine or B6 – makes neurotransmitters including serotonin, supports adrenal function, and helps with the immune system during anxiety
- Folate or B9 – improves mood and supports normal brain function
- Cyanocobalamin or B12 – Supports brain function and helps with melatonin and serotonin production
