B-vitamins play an important role in maintaining optimal health
There are eight distinct and essential vitamins in the B-vitamins group, from vitamin B1 through to vitamin B7, B9 (also known as Folic Acid) and B12.
B-vitamins are water soluble, which means what the body doesn’t use, is passed in our urine. Only small amounts can be stored. As a result, our reserves of B-vitamins can quickly become depleted. This could lead to a number of health complications, ranging from minor to severe, such as weight loss, sore throats, insomnia, and high blood pressure. Therefore, keeping levels topped up is important.
Why are B-vitamins important?
The key functions of B-vitamins include aiding cell growth and division, supporting the metabolism, immune and nervous systems, and maintaining healthy skin, hair and muscle tone.
“The B-vitamins are a group of vitamins that have a range of functions including helping release energy from food, thus providing the body with the energy it needs to function, and helping make healthy red blood cells,” explains Priya Tew, a registered dietician. “B-vitamins are also needed for healthy nervous system and brain function.”
Who needs B-vitamins?
Everybody should ensure they have sufficient levels of B-vitamins, but for some groups this is even more important. Women are advised to increase their intake of vitamin B9 (Folic Acid) during pregnancy as deficiencies could lead to birth defects. The elderly are particularly at risk of vitamin B12 deficiency, as absorption through the gut decreases with age, while vegans or anybody who doesn’t eat dairy products, meat, fish or eggs – all natural sources of vitamin B12 - should be aware of the risks too.
B-vitamin deficiencies
People with B-vitamin deficiencies could suffer unexplained mental and physical exhaustion. Some of the other common symptoms of B-vitamin deficiency include confusion, mild depression, aching limbs and heart palpitations.
“A low level of B-vitamins can lead to a person feeling low in energy, lethargic and to have poor memory,” says Priya. “A low level of vitamin B12 is called pernicious anaemia where the body produces larger than normal red blood cells that cannot function properly.”
Long term deficiency of B-vitamins could lead to irreversible and fatal complications. Much of this centres on the role that B-vitamins play in controlling levels of the amino acid homocysteine in the blood. High levels of homocysteine could damage blood vessels and lead to health complications such as heart disease.
Sources of B-vitamins
B-vitamins can be found in many of the foods we eat in our daily diet, including whole grains, potatoes and bananas. Lentils are also a good source of B-vitamins, as are other whole unprocessed foods. B-vitamins can also be found in meat such as turkey and tuna. Supplements which contain a balance of all eight of the B-vitamins are known as Vitamin-BComplex.
back to the top »