B vitamins are essential for optimal body function. Although they work together, each has its own unique role—from supporting metabolism to strengthening the brain and immune system. These key vitamins are essential for your energy, vitality, and overall well-being.
1. What are B vitamins?
The B vitamin group includes eight essential vitamins:
- Vitamin B1 (Thiamine): essential for energy metabolism and nervous system function.
- Vitamin B2 (Riboflavin): helps break down fats and proteins and protects cells from oxidative stress.
- Vitamin B3 (Niacin): contributes to the normal functioning of the nervous system and skin.
- Vitamin B5 (Pantothenic acid): supports hormone production and skin regeneration.
- Vitamin B6 (Pyridoxine): helps in the synthesis of hemoglobin and supports the functioning of the immune system.
- Vitamin B7 (Biotin): essential for healthy skin, hair and nails.
- Vitamin B9 (Folic acid): supports cell growth and is crucial in pregnancy.
- Vitamin B12 (Cobalamin): important for the formation of red blood cells and the health of the nervous system.
2. How do B vitamins affect our body?
- 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)
- Nervous system support: B vitamins are essential for maintaining healthy nerves and brain function, reducing feelings of stress and improving mood (*2).
- Skin, hair and nail health: Biotin and niacin promote skin regeneration and strengthen hair and nails. (*4)
- Immune system support: Vitamin B6 and B12 help in the formation of white blood cells, which protect the body from infections.(*3, *6)
- Heart health: Folic acid, vitamin B6 and B12 help regulate homocysteine levels, which reduces the risk of cardiovascular disease. (*5)
3. 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.
4. 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.
5.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/
