What Is The Purpose Of Vitamin B – You are probably familiar with Vitamin B6 and B12, but did you know that there are actually eight B vitamins?

These vitamins help various enzymes do their jobs, from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-rich nutrients around the body.

What Is The Purpose Of Vitamin B

One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.

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Folate is the natural form of vitamin B9, soluble in water and found naturally in many foods. It is also added to foods and sold as a supplement in the form of folic acid; This form is actually better absorbed than the form from food sources—85% vs. 50%, respectively.

Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, examines their roles in reducing some types of cancer and heart disease.

Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements.

Vitamin B12, or cobalamin, is found naturally in animal foods. It can also be added to foods or supplements. Vitamin B12 is needed for the formation of Red Blood Cells and DNA. It also plays a central role in the function and development of brain and nerve cells.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek advice from your doctor or other qualified health provider regarding any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Certain food sources rich in vitamin B are beef liver, tuna, salmon, poultry, and chickpeas, as well as some fruits and vegetables. Adobe Stock

Vitamin B allows your body to use energy. But what is confusing is that there is only one type of vitamin B, but a group of eight. Adequate levels of these dietary micronutrients are essential for the body to function at its best, according to a study published in the journal Nutrients

The group includes B1 (also known as thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxal phosphate), B7 (biotin), B9 (folic acid or folate) , and B12 (cobalamin)—often called B-complex vitamins—which help form red blood cells, working with enzymes to turn the foods we eat into energy. They play a vital role in releasing energy from carbohydrates, fats and proteins. B vitamins may also reduce the risk of heart disease, according to MedlinePlus, while helping to lower bad cholesterol (LDL) and increase good cholesterol (HDL).

Insufficient vitamin B can cause anemia, or a lack of healthy red blood cells. A simple blood or urine test can confirm whether you have a vitamin B deficiency, notes MedlinePlus.

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“Since a large percentage of Vitamin B comes from animal sources, many vegetarians and vegans are deficient in Vitamin B, and the only way to meet the recommended daily allowance is through supplements,” says Leah Kaufman, RD, registered dietitian and nutritionist at NYU Langone Health in New York City. A doctor can advise you on what level of vitamin supplementation you may need.

All B vitamins are water soluble, according to the State of Colorado, meaning they are absorbed into the body for immediate use. Because these nutrients are eliminated through urine, they must be constantly replenished. (While fat-soluble vitamins, such as A, D, E, and K, dissolve in fat and are absorbed by tissues so the body can use them as needed.)

To get a better idea of ​​how much of the various Bonds you should be getting, the National Institutes of Health provides Dietary Supplement Fact Sheets that detail the recommended daily allowances and the food sources that provide them. While all B vitamins may boost energy levels, they have other benefits that may surprise you.

Medical experts say at Mt. Sinai that B6, along with B12 and B9, may boost heart health. B vitamins help your body produce new red blood cells that deliver oxygen to your tissues and organs, which benefits your circulation.

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Research published in the journal Nutrients in 2019 looked at 9,000 Korean men who filled out regular surveys about their food consumption, and found that increased intake of B6 was associated with a lower risk of heart disease. In another analysis, published in 2018 in Critical Reviews of Food Science and Nutrition, researchers looked at 11 previous studies on coronary heart disease risk in relation to B vitamins and concluded that a higher intake is associated higher folate and vitamin B6 with lower risk. heart disease. More than 5,000 cases of heart disease were shown in the study.

Some food sources rich in B6 are beef liver, tuna, salmon, poultry, and chickpeas, as well as some fruits and vegetables, such as dark leafy greens, bananas, papayas, oranges, and cantaloupes, according to Harvard University.

B vitamins are also associated with a lower incidence of stroke. In a review published in 2021 in Neural Degeneration Research, which included more than 5,000 older adults (age 60 and older), researchers found that low levels of vitamin B12 put them at a higher risk for ischemic stroke. An analysis in Stroke and Vascular Neurology published in 2018 showed that taking vitamins B9, B12, and vitamin B6 reduced blood homocysteine ​​concentrations by about 25 percent and reduced the relative risk of stroke by about 10 percent.

“Vitamin B12, B6, and folate are important for keeping blood vessels healthy and preventing the buildup of a substance called homocysteine ​​in the blood,” says Venuka Wick, MD, assistant clinical professor in the Department of Medicine family at UW Medicine in Seattle. . “When homocysteine ​​levels are high, it can damage the blood vessels and increase the risk of blood clots, which can lead to stroke.”

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Some research suggests that vitamin B3 [niacin] can help improve cholesterol levels and reduce the risk of cardiovascular events, adds Dr. Wick.

In general, she recommends that most people get their daily B vitamin intake from a balanced and healthy diet. If, however, a health care provider determines that a patient is deficient, a regimen of supplements may be recommended to improve levels.

But only take supplements under the guidance of a healthcare provider, as too much of certain vitamins can be harmful, warns Wick.

Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. Without enough red blood cells, your tissues and organs don’t get enough oxygen, and your body doesn’t work as well as it should. Sometimes people can develop anemia (lack of healthy red blood cells) and feel tired and weak. Other symptoms of B12 deficiency include constipation, weight loss, loss of appetite, rash, shortness of breath, diarrhea, tingling or burning of the hands or feet, chapped lips or mouth sores, and mood changes.

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“The best way to find out if you are deficient is through a blood test, however, many people who are deficient in B vitamins complain of a severe lack of energy even before those blood results are available,” a says Kaufman. “In some severe cases, the vitamin deficiency may lead to severe nausea or vomiting.”

Older adults are more likely to not have enough B12. The National Institutes of Health estimates that about 6 percent of adults under the age of 60 in the United States and the United Kingdom have vitamin B12 deficiency, but that number drops to about 20 percent among people who are older than 60. People of low socio-economic status, women, i.e. and non-Hispanic blacks are also likely to have low vitamin B12 intake.

To get more B12 in their diets, individuals can turn to natural sources rich in the vitamin, such as dairy products, fish, meat, and – especially – beef liver and clams. This type of B vitamin can also be found in fortified items such as breakfast cereals and nutritional yeast.

Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in wholegrain cereals, yeast, beans, nuts and meat. As MedlinePlus notes, too little vitamin B1 causes beriberi, a disease that affects the heart, digestive system, and nervous system. Beriberi is found in people who are malnourished, as well as those who are heavy drinkers of alcohol. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs – and can even lead to congestive heart failure.

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Taking any one of the B vitamins for a long period of time can lead to an imbalance in other important B vitamins, so a B-complex vitamin, which includes all the B vitamins, may be the choice the best. When you start any vitamin regimen, however, be sure to consult your doctor.

Vitamin B2, also known as riboflavin, produces powerful antioxidant activity so that the immune system can function properly, according to a study published in 2020 in the International Journal of Molecular Science. Antioxidants destroy “free radicals,” unstable molecules that can increase the risk of cancer and other diseases, according to the National Cancer Institute.

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