To "B" or Not to "B" - Benefits of the B Vitamins
To "B" or Not to "B" - Benefits of the B Vitamins
by: Kathy G. Wise, RD, LD
When most people think about B vitamins they tend to refer to Vitamin B as if it were one vitamin. There is actually a group of vitamins referred to as "Vitamin B Complex" because they are found in similar foods and work together as a team in the body. For a long time B vitamins were all grouped together. But now scientists are identifying the importance of each individual one and you are hearing more about B vitamins.
Folic acid is a perfect example of a B vitamin getting individualized attention. You might have heard of folic acid referred to as folate. Folate is the natural form of the vitamin found in food, while folic acid is the man-made form used in fortification. Folic acid's earliest known role in health was in preventing anemia. Both folic acid and vitamin B-12 are needed to make hemoglobin, which is the iron-containing component of red blood cells. Folic acid gained major attention in the early 1990's, when studies proved that adequate levels of folic acid (400 micrograms) actually prevented birth defects. Now it is a standard recommendation for women of childbearing age to consume at least 400 mcg of folic acid daily or at least one month prior to the beginning of pregnancy. The reason for this recommendation is that it is important for a woman to get adequate levels before getting pregnant since birth defects occur early in pregnancy.
Folic acid, along with B6 (pyridoxine) and B12 (cobalamin) has been identified for their role in the prevention of cardiovascular disease by keeping homocysteine levels in check. Abnormally high blood levels of the amino acid homocysteine are strongly linked to an increased risk of coronary artery disease and stroke. Homocysteine may harm the lining of the arteries and contribute to blood clotting. Excessive levels occur with deficiencies of vitamins B6, B12, and folic acid. Some experts believe that high levels of homocysteine are only indicators, not causes, of heart disease, although some studies have suggested that taking daily supplements of vitamins B6 (3 mg) and folic acid (at least 400 micrograms) can reduce its risk.
Other B vitamins of importance include B1 (thiamin), B2 (riboflavin), biotin, B4 (niacin), and pantothenic acid. (See the chart below for the best sources from food, their recommended intake and functions). After viewing the chart you will see that B vitamins complement each other and are responsible for healthy nerve function, proper metabolism and production of energy. They work very nicely together and often depend on each other, which is why it is recommended to supplement with a Vitamin B-complex rather than one individualized B vitamin. There are some cases when taking a single supplement such as B12 or B6 is appropriate. Vegetarians or people who restrict meat may need to supplement with B12. Women taking oral contraceptives or undergoing hormone replacement therapy may need additional B6 since both can cause a decline in nutrient levels. It is recommended for people over the age of 50 to consume at least 150% of the recommended amount since absorption and utilization decrease with age. Most cereals and many grain products are fortified with B vitamins. If you have cut these carbohydrates out of your diet, you may want to consider taking a B-complex supplement.
Vitamin B Guide
Vitamin
Recommended
Dose
Best
Sources
Functions

B1 - Thiamin

1.0 to 1.2 mg
Wheat germ, pork whole and enriched grains, dried beans
Carbohydrate metabolism; appetite maintenance; nerve function; growth and muscle tone

B2 - Riboflavin

1.1 to 1.3 mg
Low fat milk products, green leafy vegetables, whole and enriched grains, eggs, meat, fish and poultry
Carbohydrate, fat and protein metabolism; needed for cell respiration; production of mucus

B6 - Pyridoxine

1.3 to 3 mg
Fish, poultry, lean meat, whole grains, potatoes
Carbohydrate and protein metabolism; formation of antibodies, red blood cells, nerve function

B12 - Cobalamin

2.4 mcg
Lean meat, fish, poultry, eggs, low-fat and non-fat milk
Carbohydrate, fat and protein metabolism; maintains healthy nervous system; blood cell formation

Biotin

30 mcg
Egg yolks, cereals, dark green vegetables
Carbohydrate, fat and protein metabolism; needed in formation of fatty acids and utilization of B vitamins

Folic Acid

400 mcg
Broccoli, green leafy vegetables, dried beans fortified cereals, oranges, orange juice and nuts
Red blood cell formation; protein metabolism; growth and cell division

Niacin

14 - 16 mg
Poultry, fish, whole and enriched grains, dried beans and peas
Carbohydrate, fat and protein metabolism; health of digestive system; blood circulation; nerve function; appetite

Panththenic Acid

5 mg
Most unprocessed plant and animal foods especially lean meats, whole grains, legumes
Converts nutrients into energy; vitamin utilization; healthy nerve function
This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition.

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