Everything you need to know about vitamin B – the nerve protector and cell-growth booster

Ever wondered why we’re constantly told to make sure we get enough vitamins even though the amounts we need are tiny? Vitamins are vital compounds that the human body’s unable to produce on its own. As a consequence, we need to get them from food. This way we have a sufficient supply to keep our metabolism working normally. In addition, some vitamins have to be converted into their active form inside the body because they’re only present in food as provitamins.

What are B vitamins, and what does your body need them for?

B vitamins are a group of water-soluble, closely interacting vitamins. Though they’re mainly involved in metabolising energy, they often act as coenzymes too. They’re essential for the activation of certain enzymes, enabling biochemical reactions that can’t happen if there’s a vitamin B deficiency.

As they’re water-soluble, most B vitamins can’t be stored in large quantities in the human body. This is excluding vitamin B12 and vitamin B3, both of which are stored in the liver. While B12 stores last for several years, B3 stores in adults are used up in 2-6 weeks. Every other B vitamin needs to be taken regularly, as they’re excreted relatively quickly in urine.

Your body needs all eight B vitamins for various vital functions, including energy metabolism, blood formation and the nervous system. In some cases, a vitamin B deficiency can have serious consequences.

B vitamins and their functions

Vitamin B1 (thiamine) is important for carbohydrate and energy metabolism as well as nerve and muscle function. A deficiency can lead to nerve and muscle disorders. Chronic heavy drinkers are more susceptible to the issue.

Vitamin B2 (riboflavin) is involved in energy and protein metabolism and is important for healthy skin and mucous membranes. A deficiency often manifests itself as skin inflammation.

Vitamin B3 (niacin) regulates energy levels and fat metabolism. A severe deficiency can result in skin rashes, diarrhoea and dementia.

Vitamin B5 (pantothenic acid) is required for hormone production and energy metabolism. If the vitamin’s lacking in the body, the consequences can include muscle and nerve problems.

Vitamin B6 (pyridoxine) is important for the immune system, blood formation and protein metabolism. A deficiency can cause anaemia and depression. However, this is very rare as B6 is present in almost all foods.

Vitamin B7 (biotin) controls fat and sugar metabolism. A deficiency manifests itself as hair loss and skin problems.

Vitamin B9 (folic acid) is essential for blood formation, cell growth and cell division. This means it’s crucial for the development of an unborn child. A deficiency during pregnancy can lead to malformations.

Vitamin B12 (cobalamin) is necessary for blood formation as well as nerve and brain function. Too little of it causes a form of anaemia and neurological disorders.

Which foods are rich in vitamin B?

• Vitamin B1: muscle meat, liver, wholegrains and pulses
• Vitamin B2: milk and dairy products, meat, fish, eggs, certain vegetables (see below) and wholegrains
• Vitamin B6: meat, fish, certain vegetables (see below), potatoes and [bananas](search?q=banana chips)
• Vitamin B9: green vegetables and lettuce, cabbage, tomatoes and wholegrains
• Vitamin B12: meat, liver, fish and eggs

Other fun facts about B vitamins

Why they’re called «B» vitamins

Although they were originally identified as a related group of vitamins with similar properties (water-soluble, unable to be produced in the body), B vitamins have very different chemical structures and functions within the body. Instead of standing for a specific word, the letter B merely serves as a collective designation.

Why they aren’t simply numbered from 1 to 8

If you’ve been paying close attention so far, you might have noticed that the B vitamins aren’t numbered consecutively. For instance, despite the fact there’s a vitamin B12, there’s no B4 or B8. This is because it was initially assumed there were more than 8 different B vitamins. Some substances initially classed as B vitamins actually turned out not to be vitamins at all. These included B4, B8, B10 and B11, resulting in gaps in the numbering.

Why you shouldn’t overdose on B vitamins

It’s not just a lack of B vitamins that can have adverse health consequences – an excess of some vitamins can be harmful too. Too much vitamin B6 over a long-term period can increase the risk of lung cancer in men. Overdosing on vitamin B12 can also be risky, and provides no additional health benefits.

One for all, all for one

Although B vitamins work closely together, each one has a specific job to do in the body. A deficiency of just one B vitamin can upset the entire vitamin balance.

Not all B12 is made equal

Plant-based foods such as algae or sauerkraut contain a form of vitamin B12 humans can’t make use of. It even blocks the absorption of «real» (active) B12. Known as pseudo-B12 or vitamin B12 analogue, it differs minimally in structure. As a result, the body can’t recognise or use it. At the same time, it occupies B12 receptors, blocking them from absorbing active B12.

Want to find out more about vitamins, minerals and fibre? Read about the substances your body needs here: