B GROUP VITAMINS
The science of nutrition approves the most effective is all food matrix. The greater variety of different natural products you consume the greater variety of vitamins and minerals your body will receive.
Supplements should be supplementary to a healthy diet not to replace some certain food groups.
B GROUP VITAMINS - are water soluble vitamins. They can not be stored in our body, we have to take them every day. B group vitamins are essential for energy metabolism as well as carbohydrate and protein metabolism.
Vitamin B1 (thiamine)
Like other B vitamins thiamine acts as a coenzyme (Coenzymes are organic compounds required by many enzymes for catalytic activity). It plays an essential role in many metabolic processes, including those that convert nutrients into energy.
Natural food sources of Thiamine - nuts, seed, whole grains, liver and pork.
Vitamin B2 (Riboflavin) - a coenzyme with various essential functions. For instance, it is required for converting nutrients to energy.
Sources - liver, meat, dairy products, eggs, leafy vegetables, almonds, legumes.
Vitamin B3 (Niacin) - the only B vitamin our body can produce from another nutrient - the amino acid Tryptophan. Vitamin B3 serves many vital functions in the body.
Sources - liver, fish, poultry, eggs, dairy products, sunflower seeds and peanuts. Also often added as a fortifier to cereal.
Vitamin B5 (Panthotenic acid) - found in literally all foods. It’s name is derived from the Greek word 'panthoten' which means ‘from every side’. Plays a key role in a wide range of metabolic functions - it is required for the formation of coenzyme A, which is necessary for the synthesis of fatty acids, amino acids, steroid hormones, neurotransmitters and various of the important compounds.
Vitamin B6 - required for the formation of pyridoxal phosphate, as coenzyme that plays a vital role in numerous metabolic pathways.
Sources - liver, salmon, sunflower seeds aand pistachio nuts.
Vitamin B7 (Biotin) - a coenzyme required for many key metabolic processes. Biotin is considered the 'hair and skin vitamin’. however strong evidence for these benefits is lacking. In fact, it was historically called vitamin H after the German 'haut', meaning ‘skin’.
Sources - meat, egg yolk, legumes, cauliflower, mushrooms, nuts.
Vitamin B9 (Folate) - first discovered in yeast, but later isolated from spinach leaves. For this reason it was given the names folic acid or folate, words derived from the Latin ‘folium’. Meaning ‘leaf’. Vitamin B9 acts as a coenzyme. It is essential for cell growth and various key metabolic functions. Sources - liver, legumes, leafy greens.
Vitamin B12 (Cobalamin) - the only vitamin containing a metal element - Cobalt (Co). Vitamin B12 plays an important role in several metabolic pathways. Helps to maintain neurological function and formation of red blood cells.
Natural sources - all animal sourced foods, but is absent from plant foods. Vegans might be at risk of B12 deficiency. Also older people might be a risk group for B12 deficiency because of limited absorption.
B12 vitamin deficiency symptoms are anemia and impaired neurological function.
VITAMIN B RDA (Recommended Daily Allowance):
According to the National Institute of Health (NIH), the recommended daily intake of Vitamin B for women is:
B1: 1.1 milligrams (mg)
B2: 1.1 mg
B3: 14 mg NE (Niacin equivalents)
B5: 5 mg
B6: 1.3 mg
Biotin: 30 micrograms (mcg)
Folic acid: 400 mcg DFE (Dietary folate equivalents)
B12: 2.4 mcg
For men, the NIH recommends the following daily intake of B group vitamins:
B1: 1.2 mg
B2: 1.3 mg
B3: 16 mg NE
B5: 5 mg
B6: 1.3 mg
Biotin: 30 mcg
Folic acid: 400 mcg DFE
B12: 2.4 mcg
These are general recommendations. In order to treat or improve specific medical conditions, we always recommend working with a bariatric dietician.