All things vitamin B: Its function, types, sources, and how a deficiency can negatively impact the body

What are vitamins?

But first, let’s give you a quick understanding of what vitamins are and why they are essential. Speaking with indianexpress.com, Dr Chhaya B.E, Consultant Physician, SPARSH Hospital said, “Vitamins are a group of organic compounds that are essential for the normal growth and nutrition of the human body. Essential for the normal functioning of the body, they are required in small quantities in the diet because they cannot be synthesised by the body”.

There are two types of vitamins – fat soluble and water soluble.

Fat-soluble vitamins (A, D, E, and K) are absorbed by fat, while water-soluble vitamins (everything other than these four) are dissolved in water.

The water-soluble vitamins are easily lost (i.e. through urine) and need to be replenished often, whereas the fat-soluble vitamins can be stored in the body — so make sure you don’t take too many through.

What is vitamin B?

B vitamins are a class of water-soluble vitamins that are crucial for the body’s energy production and metabolism. “B vitamins hold significant importance for our overall well-being. They play a crucial role in facilitating the body’s energy production and metabolism from the food we consume. Additionally, it aids in the formation of red blood cells,” Dr Payal Chaudhary, Senior Consultant, Obstetrics and Gynaecology, Rosewalk Healthcare by Rainbow Children’s Hospital told indianexpress.com.

Natural sources of vitamin B’s are seafood like shellfish, fish, crab, red meat, liver, kidney, egg and milk, cereals, dark green vegetables like spinach, nuts and seeds, and citrus fruits. (Pic source: Freepik)

Types of vitamin B’s

The types of B vitamins include:

Thiamine (B1),
Riboflavin (B2),
Niacin (B3),
Pantothenic acid (B5),
Pyridoxine (B6),
Biotin (B7),
Folate (B9), and
Cobalamin (B12).

Why do we need vitamin B’s?

“B-group vitamins play an essential roles in converting food into energy, sustaining a healthy nervous system, facilitating red blood cell production, supporting optimal brain function, and contributing to the synthesis of DNA and proteins,” shared Dr Chaudhary.

Adding Dr Ravi Shankerji Kesari, MD – Physician, General Physician, Apollo Spectra Hospital, Bangalore said that they also “help maintain healthy skin, hair, and eyes.” Specific function of each vitamin B, as shared by Dr Kesari:

• B1 (thiamine) aids in energy production,
• B2 (riboflavin) supports cell growth and red blood cell production,
• B3 (niacin) promotes healthy digestion and nerve function,
• B5 (pantothenic acid) helps release energy from food,
• B6 (pyridoxine) assists in brain development, and
• B12 (cobalamin) is essential for nerve function and DNA synthesis.

B vitamins convert food into energy, support the nervous system, and maintain healthy skin, hair, and eyes. (Pic source: Freepik)

Natural sources of vitamin B’s

Rich sources of B vitamins include

• Protein-rich foods such as fish, poultry, meat, eggs, and dairy products.
• Leafy green vegetables, beans, and peas are also excellent sources of B vitamins.
• Moreover, several cereals and certain breads are fortified with additional B vitamins.

Deficiency of vitamin B’s

The human body needs a certain amount of each type of vitamin B to function well. Deficiency in B vitamins can lead to several disadvantages and negative impacts on the body such as

• Fatigue,
• Weakness,
• Beriberi, pellagra,
• Poor digestion,
• Digestive issues,
• Skin and hair issues,
• Nerve damage,
• Anaemia,
• Mood disorders, and
• Impaired cognitive function.
• It can also increase the risk of cardiovascular diseases.

Sharing details of how deficiency of a specific vitamin B can impact your health, Dr Kesari shared:

• Lack of vitamin B12 can lead to anaemia, nerve damage, and neurological symptoms.
• Deficiencies in vitamin B6 and folate may increase the risk of heart disease, birth defects, and cognitive decline.

Supplements for B vitamins

B vitamin supplements are available in various forms such as pills, capsules, tablets, powders, and liquids. They serve as convenient options for preventing and treating deficiencies. However, seeking professional advice from a healthcare provider is crucial to avoid potential adverse effects associated with high doses of these supplements.

Dr Kesari shared several supplements available for B vitamins, including:

B-complex: A collection of all B vitamins.
Vitamin B12: Important for energy production and nerve health.
Folic acid: Crucial for DNA synthesis and cell division.
Biotin: Supports healthy hair, skin, and nails.
Thiamine (B1): Vital for energy metabolism and nerve function.

“To ensure optimal intake of B vitamins, maintaining a well-balanced diet is key. Nutrient-rich foods like whole grains, legumes, leafy greens, fruits, nuts, eggs, dairy products, and lean meats offer a natural and holistic approach to obtaining these essential nutrients, promoting overall health and well-being,” concluded Dr Chaudhary.

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