Vitamin B - A quick guide to Vitamin B Complex

Sometimes it’s just as important to bring your “B-game”!

Although there may seem to be an alphabet soup-sized list of vitamins, there are actually only 13 in all, 8 of which belong to the B-group.

So, what are the B-group vitamins used for, and can you get by if you do not eat them?

Let’s explore the Vitamin B-group a little more?

So, why are the B-group vitamins essential?

The eight vitamins that make up the B group aid the body in using nutrition to produce fuel. We would lack the vigour and zest to get through life without them!

They include B1, B2, B3, B5, B6, B7, B9, and B12.

Each of these have a superhero-sounding proper name. In fact, they are, if you think about it.

Thiamine (B1)

Contributes to healthy nerve function and assists the body in converting glucose into energy.

Food sources: Yeast, whole grains, legumes, nuts, seeds, pork, and peas are some foods that contain it. White and wholemeal flour are thiamine-fortified in Australia.

Riboflavin (B2)

Aids in the formation of red blood cells and energy and helps certain enzymes function properly.

Associated with strong nails, hair, and skin.

Food sources: Milk, yoghurt, cottage cheese, eggs, yeast, meat, and green leafy vegetables all contain it.

Niacin (B3)

Helps the body convert fats, carbs, and alcohol into energy; it is also linked to the good health of the skin, nerves, and digestive system.

It might aid in reducing blood cholesterol.

Food sources: Meats, fish, poultry, milk, eggs, wholegrain breads and cereals, nuts and mushrooms

Unlike other B-group vitamins, niacin is very heat stable and little is lost during cooking.

Pantothenic acid (B5)

Helps in the conversion of alcohol, protein, lipids, and carbs into energy.

It also assists in the formation of red blood cells.

Food sources: Many foods, both plant-based and animal-based, such as meat, eggs, yeast, peanuts, and legumes, contain it.

Pyridoxine (B6)

Involved in brain development and immunological function and is also related to skin and nerve health.

It also plays a part in the formation of red blood cells.

Food sources: Legumes, nuts, poultry, fish, shellfish, eggs, fruits, and green, leafy vegetables all contain it.

Biotin (B7)

Is essential to synthesise lipids and metabolise energy.

It may also be related to having healthy skin, nails, and hair

Good sources: It can be found in yeast, poultry, cauliflower, mushrooms, and peanuts.

Folate (B9)

Involved in the production of red blood cells, and the protection of the neurological system.

Essential to the feral embryonic nervous system's development.

Food sources: Green leafy vegetables, seeds, beans, eggs, cereals, and citrus all contain it.

Cyanocobalamin (B12)

Works closely with folate to perform as intended.

Essential to preserve mental acuity and red blood cell production.

Also aids in the breakdown of certain amino acids and the creation of energy.

Food sources: You can find it in practically all animal-derived products.

People who strictly adhere to a vegan diet, as well as nursing infants of vegan mums, are more likely to experience vitamin B12 deficiency because it can only be found in foods derived from animals.

The elderly are another group that is more susceptible to deficiency since the gut's ability to absorb B12 from food tends to decline with age.

If vitamin B’s are taken in excess they can sometimes have toxic effects.

Vitamin B complex overdoses typically result from consuming too many supplements. The complications that one may notice in case of a Vitamin B overdose are gastrointestinal problems, insomnia, skin rashes, tingling and numbness, extreme mood swings, and abnormal blood pressure levels.

The body only requires trace amounts of vitamins, and the majority of these requirements can be satisfied by eating a healthy diet. The best thing a person can do to prevent an overdose is to always get medical advice from your pharmacist or doctor before taking any supplements and to adhere to the recommended dosage.

There is nothing to be afraid of, because taking the recommended vitamin dosage will always work in your favour. Even while vitamin supplements are widely available and it may seem like a good idea to take them just in case you might be deficient, it's crucial to always seek the advice from your pharmacist or doctor before commencing any supplementation.

At Thomsons Lake Pharmacy we always welcome a conversation to discuss your health needs including the taking of supplements. So next time you are at the chemist, please discuss your vitamin and supplement needs with our friendly pharmacists.