B VITAMINS: ENERGY AND HEALTH FOR EVERYDAY LIFE
Written by: Iva Živanović, 16 Nov. 2024
B vitamins are essential for the body to function properly. Although they often work in tandem, each B vitamin has a specific role in maintaining health. From supporting metabolism to promoting brain and immune health, these vitamins are essential for your well-being.
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What are B vitamins?
The B vitamin group includes eight essential vitamins:
1. Vitamin B1 (Thiamine): essential for energy metabolism and nervous system function.
2. Vitamin B2 (Riboflavin): helps break down fats and proteins and protects cells from oxidative stress.
3. Vitamin B3 (Niacin): contributes to the normal functioning of the nervous system and skin.
4. Vitamin B5 (Pantothenic acid): supports hormone production and skin regeneration.
5. Vitamin B6 (Pyridoxine): helps in the synthesis of hemoglobin and supports the functioning of the immune system.
6. Vitamin B7 (Biotin): essential for healthy skin, hair and nails.
7. Vitamin B9 (Folic acid): supports cell growth and is crucial in pregnancy.
8. Vitamin B12 (Cobalamin): important for the formation of red blood cells and the health of the nervous system.
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How do B vitamins affect our body?
1. Energy boost: B vitamins are essential for converting food into energy. They help break down carbohydrates, fats and proteins, allowing you to stay energetic throughout the day.(*1)
2. Nervous system support: B vitamins are essential for maintaining healthy nerves and brain function, reducing feelings of stress and improving mood (*2).
3. Skin, hair and nail health: Biotin and niacin promote skin regeneration and strengthen hair and nails. (*4)
4. Immune system support: Vitamins B6 and B12 help produce white blood cells, which protect the body from infections.(*3, *6)
5. Heart health: Folic acid, vitamin B6 and B12 help regulate homocysteine levels, which reduces the risk of cardiovascular disease. (*5)
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Symptoms of B vitamin deficiency
A deficiency of B vitamins can manifest itself in various ways:
• Fatigue and lack of energy.
• Problems with concentration and memory.
• Dry skin, hair loss or brittle nails.
• Irritability and mood swings
• Anemia or feeling weak.
If you notice these symptoms, it may be time to increase your intake of these key nutrients.
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Natural sources of B vitamins
The best way to get B vitamins is through a balanced diet that includes:
• Meat and fish: Chicken, beef, pork, salmon.
• Eggs and dairy products: Rich source of B2, B12 and biotin.
• Whole grain foods: Oatmeal, brown rice, whole grain bread.
• Legumes: Lentils, beans, and peas are excellent sources of folic acid.
• Vegetables: Spinach, broccoli, asparagus and avocado.
• Nuts and seeds: Almonds, sunflower seeds and walnuts.
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Do we need nutritional supplements?
Although we can obtain B vitamins from food, dietary supplements are useful in cases of:
• Increased stress or exertion.
• Pregnancy or breastfeeding.
• Special dietary restrictions, such as a vegan diet.
• Chronic illnesses or problems with nutrient absorption.
Supplements such as
B vitamins are the foundation of your health and energy. With a balanced diet and, if necessary, nutritional supplements, you can support your body and live a full life. Let B vitamins be your daily ally on the path to health and vitality!
Literature (*):
1. Source: Main nutritional deficiencies: (Kiani AK, Dhuli K, Donato K, Aquilanti B, Velluti V, Matera G, Iaconelli A, Connelly ST, Bellinato F, Gisondi P, Bertelli M.), https://pubmed.ncbi.nlm.nih.gov/36479498/
2. Source: The Effects of Vitamin B in Depression (Mikkelsen K, Stojanovska L, Apostolopoulos V.), https://pubmed.ncbi.nlm.nih.gov/27655070/
3. Source: Riboflavin: The Health Benefits of a Forgotten Natural Vitamin (Suwannasom N, Kao I, Pruß A, Georgieva R, Bäumler H.), https://pubmed.ncbi.nlm.nih.gov/32023913/
4. Source: Cosmeceutical Aptitudes of Niacinamide: A Review (Madaan P, Sikka P, Malik DS.), https://pubmed.ncbi.nlm.nih.gov/34844552/
5. Source: https://pubmed.ncbi.nlm.nih.gov/?term=folic%20acid%20
6. Source: B Vitamins and Their Role in Immune Regulation and Cancer (Peterson CT, Rodionov DA, Osterman AL, Peterson SN.), https://pubmed.ncbi.nlm.nih.gov/33158037/
