B Vitamins
The B vitamin group includes eight water-soluble essential nutrients: vitamins B1, B2, B3, B5, B6, B12, biotin and folic acid. Unlike many vitamins, B vitamins cannot be stored in the body over a long period of time and must therefore be obtained daily through food. The only exception is vitamin B12, which can be stored in the liver.
It is crucial to ensure a balanced intake of all B vitamins due to their interdependent effects, but this is sometimes difficult to achieve due to their wide distribution across all food groups; only a very balanced diet can provide all B vitamins in sufficient quantities. Indeed, large nutrition studies consistently reveal clear gaps in their supply.
- Thiamine (B1) is involved in energy production as well as the normal functioning of the nervous system and brain.
- Riboflavin (B2) helps protect cells and DNA against oxidative stress and plays a role in energy production and the reduction of fatigue as well as in maintaining healthy skin and mucous membranes.
- Nicotinamide (B3) contributes to the regulation of energy and fatigue and is needed for the function of the nervous system, brain, skin and mucous membranes as well as being involved in serotonin and melatonin synthesis from L-tryptophan.
- Pantothenic acid (B5) plays a role in energy production in the mitochondria and is required for the synthesis of protein, cholesterol, steroid hormones and neurotransmitters as well as for the metabolism of vitamins A and D.
- Pyridoxine (B6) contributes to erythropoiesis and supports energy metabolism, hormone activity and the immune and nervous systems as well as playing a crucial role in amino acid metabolism.
- Biotin (B7) contributes to the maintenance of normal skin, mucous membranes and hair as well as to the normal functioning of energy and macronutrient metabolism and the nervous system.
- Folic acid (B9) plays a role in cell division, blood formation and amino acid and homocysteine metabolism as well as being essential for healthy pregnancies. Cobalamin (B12) is required for erythropoiesis and for building DNA and proteins.
Health Benefits of B Vitamins
According to the European Food Safety Authority (EFSA), B vitamins contribute to:
- Maintaining normal skin and mucous membranes
- Maintaining normal hair
- Maintaining normal cognitive function
- Normal macronutrient metabolism
- Normal energy metabolism
- Normal functioning of the nervous system
- Normal heart function
- Maintaining normal iron metabolism
- Maintaining normal red blood cells
- Protecting DNA, proteins and lipids against oxidative stress
- Cell division
- Maintaining normal cysteine synthesis
- Maintaining normal amino acid synthesis
