B Vitamins
Today, the B vitamins include 8 water-soluble bioactives known as vitamins B1, B2, B3, B5, B6, B12, biotin and folic acid. In contrast to other vitamins, the B vitamins cannot be stored in the body over a longer period of time and must therefore be supplied daily through food. The only exception is vitamin B12, which can be stored in the liver.
Some of the B vitamins work very closely together and their effects are interdependent; it is therefore important to ensure an adequate supply of all B vitamins. As the B vitamins are distributed across all food groups, only a very balanced diet provides all B vitamins in sufficient quantities. Consequently, even large nutritional studies repeatedly show significant gaps in the supply of B vitamins.
- Thiamin (B1) is involved in energy production and the normal functioning of the nervous system and psyche.
- Riboflavin (B2) plays a role in energy production and reducing fatigue, maintaining healthy skin and mucous membranes, and protecting cells and DNA from oxidative damage.
- Nicotinamide (B3) is involved in the synthesis of serotonin and melatonin from L-tryptophan and is required for the function of the nervous system, psyche, energy, fatigue, skin and mucous membranes.
- Pantothenic acid (B5) plays a role in the energy production of the mitochondria and is required for the synthesis of proteins, cholesterol, steroid hormones and neurotransmitters as well as for the metabolism of vitamins A and D.
- Pyridoxine (B6) is the most important vitamin for amino acid utilisation and is involved in the immune system, hormone activity, nervous system, energy metabolism and the formation of red blood cells.
- Biotin (B7) contributes to the maintenance of normal skin, mucous membranes and hair as well as to the normal function of the energy metabolism, nervous system and metabolism of macronutrients.
- Folic Acid (B9) plays a role in the process of cell division, contributes to normal blood formation, amino acid synthesis and homocysteine metabolism, and is essential for healthy foetal development.
- Vitamin B12 (cobalamin) is required for the formation of red blood cells and for building DNA and proteins.
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 from oxidative stress
- Cell division
- Maintaining normal cysteine synthesis
- Maintaining normal amino acid synthesis
