B Vitamins and their health benefits in everyday life

B Vitamins and their health benefits in everyday life

B vitamins are a group of eight essential nutrients. These can be of great importance for many organs and body systems if you need to prevent nutrient deficiency. Although these can work together in the body, they also perform their own unique functions. For this reason, we will examine this function of the B vitamins in the body and other important food sources in this article.

What are B vitamins?

The so-called vitamin B complex is especially important if you want to make sure that your body cells are functioning properly. Accordingly, these help the body convert food into energy through metabolism, form new blood cells and maintain healthy skin and brain cells and other body tissues. For this reason, it is important to know that with such preparations that contain such a vitamin B complex and with a smart supplement, you can prevent a vitamin deficiency.

There are eight important B vitamins, each of which plays its own role in many processes in the organism. Together they are referred to as a vitamin B complex. B Vitamins are often found together in the same food. Many people can get enough of it naturally by eating a variety of nutritious foods. However, those who have difficulty meeting their daily needs can use supplements.

• Thiamine (vitamin B1)
• Riboflavin (vitamin B2)
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5)
• Vitamin B6
• Biotin (vitamin B7)
• Folic acid (vitamin B9)
• Vitamin B12

In addition, people can develop a vitamin deficiency if they do not get enough B vitamins from their diet or nutritional supplements. A deficiency can also occur if the body cannot absorb nutrients properly or if it eliminates too much of it due to certain health conditions or medication.

Recommended daily values

Health experts recommend that people receive a certain amount of each vitamin every day to improve their general condition. The following table summarizes the recommended daily values ​​of each B vitamin in milligrams (mg) or micrograms (mcg):

In the following we take a closer look at the most important B vitamins.

Vitamin B6

Also known as pyridoxine, vitamin B6 helps produce insulin, fight infections, and produce non-essential amino acids (the building blocks of the protein). Beans, chicken, bananas, baked potatoes, pork, fish, nuts and fortified breakfast cereals contain vitamin B6.

Folic acid

Folic acid is particularly important during pregnancy. Consuming sufficient amounts of it helps to reduce the risk of spinal and brain deformities (so-called neural tube defects). Sources of folic acid are many types of fruits and vegetables, including beans, oranges, avocado and spinach, as well as fortified whole grains such as bread and rice.

Vitamin B12

The biochemical name of vitamin B12 is cobalamin. It also plays an important role in the formation of new red blood cells, and its deficiency could lead to anemia. Such a vitamin is mainly found in animal products such as milk, yoghurt and cheese, meat, fish, poultry and eggs.

However, many whole grains and cereals are also enriched with vitamin B12. Most of them are an important source of this vitamin for vegetarians and vegans. However, a vitamin B12 supplement may also be required for people who eat vegetarian food.

The following B vitamins, which have already been listed above, are also common under their biochemical names, but they are all found in a variety of foods. For this reason, a deficiency can be observed relatively rarely thanks to the consumption of the following foods and the nutrients they contain:

• Thiamine: Pork, peas, whole grains and fortified cereals such as bread, rice, pasta and fortified cereals.
• Riboflavin: Cheese, yogurt, fortified cereals, lean meat, eggs, almonds and green leafy vegetables.

• Niacin: Protein-rich foods such as peanut butter, beef, poultry and fish as well as fortified cereal products
• Pantothenic acid: Yogurt, sweet potato, milk, avocado, corn, eggs and beans.
• Biotin: Eggs, peanuts, fish, sweet potatoes and almonds.

B vitamins as food supplements

Most multivitamin supplements contain part of every B vitamin, and many provide 100% or more of a person's daily needs for each vitamin. People can buy B vitamins as individual supplements if they lack one type. However, some evidence suggests that complete B complex supplementation may be a better choice, even if a person is deficient. The researchers also state that most people have vitamin deficiencies and would benefit from a high-dose B-complex supplement. Check with a doctor before taking supplements to make sure they don't interact with medication.

B Vitamins have their own unique functions, but they are interdependent. With controlled supplementation, you can allow your body to absorb properly and get the best health benefits of these important nutrients. However, a healthy, varied diet generally provides all the B vitamins a person needs. Most people can therefore successfully treat and prevent a vitamin deficiency by increasing the intake of foods rich in vitamins or by taking vitamin supplements.

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