Unlocking Vitality: The Comprehensive Guide to B Vitamins and Their Impact on Health
B vitamins are building blocks vital in maintaining good health and well-being. They directly impact energy levels, brain function, and cell metabolism. B vitamins promote cell health, growth of red blood cells, energy levels, eyesight, digestion, appetite, proper nerve function, hormones and cholesterol production, cardiovascular health, and muscle tone. There are eight different B vitamins:
- B1 (thiamine) – Thiamine is an essential nutrient that all tissue in the body needs to function. Its main job is to help turn food into energy. The body needs thiamine to make ATP, which is the molecule that transports energy within cells. Scientists have looked at thiamine as a possible treatment for everything from Alzheimer's to cataracts and kidney disease. Heavy alcohol and caffeine intake can lead to low thiamine levels, impacting the heart, brain, and nervous system.[1]
- B2 (riboflavin) – Riboflavin helps your body build red blood cells and supports other cellular functions that give you energy. It also helps manage stress. Riboflavin is involved in processing nutrients, so having a deficiency can lead to further nutrient deficiencies, such as iron. It is essential to fetal development and insufficient levels can also lead to preeclampsia, a condition characterized by dangerously high blood pressure during pregnancy.[2]
- B3 (niacin) – One of Niacin's primary functions is to create coenzymes called nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), which play vital roles in many biochemical reactions related to energy production. Niacin also plays a role in cell signaling, making and repairing DNA, and acts as an antioxidant. It may help to improve lipids by raising HDL and lowering LDL and triglycerides, reduce blood pressure by releasing prostaglandins (chemicals that help your blood vessels widen), boost brain function and help treat schizophrenia and Alzheimer’s, and help protect skin cells from sun damage and cancer. Most of the niacin your body needs comes from food, but it also makes small amounts from the amino acid tryptophan. You may have heard of niacin flush, which occurs when taking more than 30-50mg of supplemental niacin in a single dose. Niacin flush causes skin reddening and a burning or itching sensation but is completely harmless.[3]
- B5 (pantothenic acid) – Pantothenic acid is necessary for making blood cells, and like other B vitamins, it helps convert food to energy. It also helps manufacture sex and stress-related hormones in the adrenal glands and synthesizes cholesterol by way of Coenzyme A. B5 is vital for a healthy digestive system and aids in the absorption of other vitamins, especially vitamin B2. Some studies show that B5 contributes to skin health and can even help reduce facial acne.[4] B5 is widely available in food but is lost in processing, which is another reason to eat whole, unprocessed foods.[5]
- B6 (pyridoxine) – Pyridoxine supports brain function, the immune system, and the transportation of oxygen around the body and is essential for fetal and infant brain development. It also helps create neurotransmitters and helps regulate energy usage in the brain.[6]
- B7 (biotin) – Biotin is necessary for the function of several enzymes known as carboxylases, which are part of critical metabolic processes such as glucose and fatty acid production. Most people know biotin for its effect on skin, hair, and nail health, but it also helps keep the liver and nervous system healthy. Biotin is vital for embryonic growth, and low levels of biotin are typical during pregnancy.[7]
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B9 (folate) – Folate is necessary to produce red and white blood cells in bone marrow, produce DNA and RNA, and transform carbohydrates into energy. Folate is especially important during rapid growth, such as in pregnancy, infancy, and adolescence. Adequate folate intake is essential during pregnancy to help prevent neural tube defects. In addition to adverse effects during pregnancy, a folate deficiency can cause muscle weakness, cognitive problems, fatigue, paresthesia, vision problems, depression, and confusion. Folate supplements can also help lower your levels of homocysteine, high levels of which are linked to an increased risk of cardiovascular disease and stroke. There is also a link between elevated levels of homocysteine and an increased likelihood of developing dementia.[8]
Folate is the form that occurs naturally in food, while folic acid is the synthetic version that is often added to food and used in supplements. Some people have a polymorphism in the MTHFR gene that reduces how effectively the body converts folic acid or folate into its active form, methylfolate. This is especially worrisome because a high amount of unmetabolized folic acid in the body has been linked to immune system impairment and cognitive decline. Folic acid can also mask a B12 deficiency by treating many symptoms of anemia, except for the neurological damage it can cause if left untreated. High folic acid intake has been linked to faster progression of preneoplastic lesions, which consist of altered cells that are more likely to become cancerous. Because of these risks, you should try to consume the active form of folate, methylfolate, whenever possible.
- B12 (cobalamin) – B12 is crucial for nerve tissue and brain function. It is the largest and most structurally complex vitamin. B12 is critical for many bodily processes, including normal brain and nervous system functioning, cognitive function, formation of red blood cells, creating and regulating DNA, avoiding macular degeneration, and energy production. Low levels of B12 can trigger symptoms such as depression, confusion, memory problems, fatigue, headaches, moodiness, difficulty concentrating, and anemia. Long-term B12 deficiency can lead to cognitive impairment and depression. Foods high in B12 include meat, dairy, eggs, and seafood. Therefore, vegans and vegetarians are especially at risk of developing B12 deficiency. There are several forms of supplemental cobalamin, but one to avoid is cyanocobalamin, which breaks down into cyanide in the gut.[9]
Certain conditions can prevent your body from adequately absorbing B vitamins, including celiac disease, HIV, Chron’s disease, alcohol use, kidney dysregulation, rheumatoid arthritis, ulcerative colitis, and IBD. Taking proton pump inhibitors and following a vegan diet can also put you at risk for B vitamin deficiencies. As you age, your body absorbs fewer nutrients, making it difficult to get enough B vitamins through diet alone. During pregnancy, the demand for B vitamins increases. B9 and B12, in particular, are needed for fetal development, and a deficiency during pregnancy can lead to severe neurological damage or birth defects.Â
Research shows that taking a B complex supplement is helpful even for people without a deficiency. It reduces stress and mental fatigue, boosts mood, and improves cognitive performance. It also significantly improves anxiety and depression symptoms and can enhance treatment response with antidepressants.[10]Â THRIVE contains a full spectrum of B vitamins in therapeutic forms and dosages to help your body function optimally.
Note: This article is for educational purposes only and does not constitute medical advice. Always consult a physician before taking any supplement. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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[1] https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
[2] https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
[3] https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065280/
[5] https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
[6] https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
[7] https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
[8] https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
[9] https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/