B Vitamins under the Microscope: They Are Powerful Allies of the Body, Needed for All Generations

Essential Elements of Great Importance to the Body

B vitamins are among the essential elements. They must be ingested through diet or food supplements in order to be metabolised. Their balanced daily intake is crucial for the functioning of many bodily processes, which you will read about below. They are water-soluble vitamins. In the form of food supplements, you can buy them as a complex or individually (for example folic acid), in combinations with other vitamins and minerals, and a great source is also organ nutrition.

The benefit of supplementation depends on the specific situation. During pregnancy, you will have different needs than when you are active athletes or want to supplement B vitamins in children. Decisive for determining the suitability of starting a food supplement are overall health status, physical activity, and age. In general, the B vitamin complex can be fairly well supplemented through a balanced diet; you will find them in eggs, mushrooms, meat, organs, cheeses, and some non-animal products like vegetables, cereals, and yeast (brewer’s yeast). Daily supplementation is recommended for vegans and vegetarians.

B Vitamins and Their Role in Body Functioning

Each of the B vitamins has its own specific role in the body, but it is true that some have very similar effects (specifically B6 and B12). Generally speaking, B vitamins influence the nervous system, immune responses, and are also part of the production of energy reserves. B vitamins work synergistically. They are thus cofactors for each other and mutually enhance their assimilation. So how do the individual types function in the body?

B Vitamins B1 to B5

• Vitamin B1 (thiamine) is essential for energy production in mitochondria and carbohydrate metabolism; it also supports the natural functions of the immune and nervous systems. In the body, it acts as a coenzyme. It plays a role in protein and lipid metabolism. The need for supplementation typically increases during intense sports activity, alcohol consumption, pregnancy, and breastfeeding. It is found in offal, egg yolks, brewer’s yeast, potatoes, many types of nuts, legumes, as well as meat, poultry, and fish, and oily seeds.
• Vitamin B2 (riboflavin) contributes to the maintenance of good eye health and is responsible for skin, nails, and hair. It is also part of energy production and protein, carbohydrate, and lipid metabolism. It helps combat oxidative stress through activation of glutathione peroxidase enzyme in the liver and is also involved in the metabolism of vitamins B3 and B6. Like thiamine, it is essential for energy production and can help “kickstart” energy reserves. Its main food sources are mushrooms, veal liver, raw milk, brewer’s yeast, legumes, eggs, and nuts.
• Vitamin B3 (niacin) is a water-soluble vitamin needed for the overall functioning of the nervous system and proper production of neurotransmitters. Neurotransmitters act as biochemical messengers that transfer information between neurons. It is also important for successful cholesterol regulation in the blood and sex hormone synthesis, contributes to effective skin and mucous membrane renewal, and helps reduce mental fatigue. You will find it in peanuts, wheat, whole grains, milk and dairy products, potatoes, poultry meat, fish, and seafood. It is often synthesised in the body from tryptophan, so you can also eat foods rich in this as poultry, brown rice, and dairy products.
• Vitamin B5 (pantothenic acid) is synthesised by intestial flora bacteria and is present in all living cells, but the body metabolises it very limitedly. Its absorption is reduced and a large part is excreted in urine. Pantothenic acid stimulates the adrenal glands, which play a role in stress situations. It is responsible for brain system functioning and cholesterol and sex hormone synthesis, plays a role in steroid hormone metabolism, vitamin D, and some neurotransmitter functions. Vitamin B5 may help intellectual performance and helps reduce fatigue. Main dietary sources are egg yolk, peanuts, liver, legumes, hazelnuts, brewer’s yeast, meat, bakery products, or dairy products.

B Vitamins B6 to B12

• Vitamin B6 (pyridoxine) needs to be taken daily by the body. It contributes to the conversion of tryptophan to niacin and also to the synthesis of several neurotransmitters and antibodies, making it an excellent helper for immunity. It is also a cofactor for the absorption of vitamin B12 and magnesium. It balances potassium and sodium ratios in the body. It also participates in energy system functions, nervous system, and red blood cell formation. It helps with hormonal regulation. Its best food sources are bananas, wholegrain products, mushrooms, liver, green leafy vegetables, molasses, potatoes, and meat.
• Vitamin B8 (biotin) is known for its beneficial effects on hair; it is stored in the liver, kidneys, and adrenal glands. It acts as a cofactor for folic acid and vitamins B5 and B12; it participates in the balance of intestinal microflora. It contributes to body energy production, enables macronutrient metabolism, supports the natural functions of the nervous system, contributes to balanced mental functions, and is a helpful maintainer of skin, hair, and mucous membranes. It is present in these food sources: offal, whole grains, egg yolk, nuts, and dairy products.
• Vitamin B9 (also folic acid or folate) is mainly mentioned in connection with pregnant women because it is essential for the formation of the nervous system of the fetus and for the functioning of the nervous and immune systems not only in children. It participates in cell renewal and healing processes. It especially contributes to amino acid synthesis, and works in the immune system, cell division, tissue formation, and blood creation. Vitamin B9 is found in liver and offal, but also in chestnut pollen and chestnuts, egg yolk, cooked spinach, hazelnuts, and peas.
• Vitamin B12 (cobalamin) is well known among vegetarians and vegans, for whom daily supplementation via food supplement is strongly recommended. It is an ally of the energy, immune, and nervous systems. It participates in red blood cell formation and allows cell division. It contributes to maintaining good mental function and may help reduce fatigue. Among its main roles in energy metabolism are DNA and RNA synthesis, iron metabolism, and the already mentioned red blood cell formation. It is also necessary for the conversion of beta-carotene to active vitamin A and acts synergistically with folic acid and vitamin B6 to help prevent homocysteine formation. Vitamin B12 is found only in animal products, such as organ meat, eggs, fish, and dairy products.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347248/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573099/
https://www.ncbi.nlm.nih.gov/books/NBK114324/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839250/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9227236/
https://www.ncbi.nlm.nih.gov/books/NBK538510/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/