B Vitamins Overview

| Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B5 | Vitamin B6 | Vitamin B12 | Folic Acid

VITAMIN B1

(thiamin)

Functions: brain activity/protein absorption/muscle function/heart function
Recommended intake: DRV (EAR) - 0.3mg/1000kcal (M & F) Food sources: milk/yeast/pork/rice/peanuts/wholemeal products
Result of deficiency: poor appetite/tingling sensation in the hands legs and toes/tiredness/reduced brain function/confusion
Reduced absorption: as a result of the following, coffee/alcohol /hot temperatures/stress
Toxic: non-toxic - water soluble

Vitamin

Why you need it

Get it from

Vitamin B1 (Thiamine)

RDA*
Men: 1mg
Women: 0.8mg

Controls the enzymes that are involved in stimulating the chemical reactions which convert sugar (glucose) into energy.

Helps produce the energy needed for nerves, muscles and heart to function properly.

Plant foods:
Wholemeal bread and grains, brown rice, wholewheat pasta, bran, pulses (peas, beans), nuts, eggs.

Animal foods:
Liver, pork, fish.

VITAMIN B2

(ribflavin)

Functions: Macronutrient digestion/growth and development/vision /skin/hair/nails/sensitive mouth
Recommended Intake: DRV (EAR) - 1.0mg/d (M) - 0.9mg/d (F) Food sources: fish/milk/leaf - greens/liver/cheese/yeast
Result of deficiency: irritation of the eyes, lips, skin
Reduced absorption: as a result of alcohol/light/alkaline substances/tea/coffee/birth control pills
Toxic: water soluble - non-toxic

Vitamin

Why you need it

Get it from

Vitamin B2 (Riboflavin)

RDA*
Men: 1.3mg
Women: 1.1mg

Promotes the production of hormones by the adrenal glands (lie above the kidneys, and secrete adrenalin); stimulates the release of energy; maintains a healthy mouth, tongue and skin.

Plant foods:
Green vegetables such as broccoli, wholegrains, cereals, wheatgerm, brewer's yeast.

Animal foods:
Liver, cheese, eggs, milk.

VITAMIN B3

(niacin)

Functions: nervous system/skin/energy utilisation/reduces cholesterol/controls blood sugar levels/aids digestion and inflammation
Recommended Intake: DRV (EAR) - 5.5mg niacin equivalent/1000kcal (Males & Females)
Food sources: fish/chicken/turkey/lamb/wholewheat/green leaf vegetables/mushrooms
Result of deficiency: low energy/stress/diarrhoea/sleeplessness /skin disorders/gum disease
Reduced absorption: alcohol/tea/coffee/antibiotics/birth control pills
Toxic: water soluble- non-toxic

Vitamin

Why you need it

Get it from

Vitamin B3 (Niacin)
There are two main forms of niacin - nicotinamide and nicotinic acid.

RDA*
Men: 17mg
Women: 13mg

Helps energy production from fats and carbohydrates, helps the functioning of the nervous and digestive systems.

Promotes production of the sex hormones (eg testosterone) and also helps maintain a healthy skin.

Plant foods:
Nuts, beans.

Animal foods:
Lean meat, liver, poultry and fish.

VITAMIN B5

(pantothenic acid)

Functions: preserves healthy hair and skin/good for the nervous system and brain function/provides energy release/aids fat digestion
Recommended Intake: DRV (EAR) - no current DRV - 3 & 7 mg/d adequate
Food sources: wholewheat/mushrooms/avocados/watercress/squash/broccoli/ eggs/peas/strawberries/lentils/tomatoes
Result of deficiency: poor muscle function/tiredness/low energy/ restless/teeth grinding
Reduced absorption: processed foods/heat/tea/coffee/alcohol/ stress
Toxic: water soluble/none known

VITAMIN B6

(pyridoxine)

Functions: aids digestion of protein and carbohydrate/improves nerve function/relieves symptoms of PMS and menopause/seizures/anti-depressant/prevents skin problems Recommended intake: DRV (EAR) - 13mcg/g protein (Males & Females)
Food sources: brewers yeast/cabbage/liver/beef/milk
Result of deficiency: skin problems/feeling unsettled/water retention/poor dream recall
Reduced absorption: processed foods/smoking/alcohol/high protein diet/birth control pill
Toxic:

Vitamin

Why you need it

Get it from

Vitamin B6 (Pyridoxine)

RDA*
Men: 1.43mg
Women: 1.2mg

Helps formation of red blood cells and antibodies, aids nervous and digestive systems and helps maintain healthy skin.

Plant foods:
Most fruit and vegetables, especially bananas, potatoes, dried beans and whole grains.

Animal foods:
Liver, poultry, pork, fish.

VITAMIN B12

(cyanocobalamin)

Functions: red blood cell production/nerve growth/protein function /combats toxins
Recommended Intake: DRV (EAR) - 1.25mc/d (M&F)
Food sources: fish/cheese/liver/milk/pork/beef/egg
Result of deficiency: lethargy/feeling unsociable/nervous/muscle strain/ skin and hair problems
Reduced absorption: - sleeping pills/oestrogen/water/alcohol/smoking/sunlight
Toxic: water soluble - non-toxic

Vitamin

Why you need it

Get it from

Vitamin B12

RDA*
1.5µg

Helps keep nervous system healthy; aids production of genetic matter, which is essential for formation of new cells.

Only found in animal foods.

If you don't eat animal products, it's essential that you take a B12 vitamin supplement.

Folic Acid

Vitamin

Why you need it

Get it from

Folic acid (one of the B-complex vitamins)

RDA*
200µg

Aids production of genetic material; helps maintain a healthy nervous system. Pregnant (or trying to get) women should take a folic acid supplement.

Mostly plant foods, such as spinach, broccoli, mushrooms, dried beans, peas, whole grains. Also found in liver.

* Recommended daily allowance