by Merlyn Gabriel Miller

Did you know there are 8 different types of vitamin B?
All with their own specific function in your body?

Read on to find out how these vitamins act to keep you healthy, how much vitamin B you really need, and which food sources you should include in your diet.

Vitamin B Function: What It Is And How It Works

Vitamin B is the name for a class of 8 water-soluble vitamins.

Unlike fat-soluble vitamins, these are not stored in your body. They easily dissolve into water, and are transported to the parts of the body where they are needed. Any excess is usually flushed out when you urinate, so overdosing is rare.

Vitamin B Benefits: How It Keeps You Healthy

All vitamin B compounds are essential for your cell metabolism, and turning food into fuel for the body. They are also responsible for creating new blood cells, maintaining healthy hair, skin and nails. Share on X

But all vitamin B’s are not equal, and don’t work exactly the same way. Some have very specific functions that are not shared with the other types of B-vitamins. And you need ALL of them to stay healthy.

So, let’s see how they differ.

Vitamin B1 (Thiamine)

Vitamin B1, or Thiamine, helps metabolise glucose, which is the sugar that your cells use for fuel.

Thiamine also helps maintain the proper function of the heart, muscles and nervous system. And some athletes swear to it, claiming it improves athletic performance. Share on X

Recent research suggests that vitamin B1 helps the body fight stress, improves your memory and your mood.

As for the best vitamin B1 sources, there are some foods that you should add to your diet.These are whole grain foods, yeast, beef, liver, nuts, legumes, oranges, peas, cauliflower and potatoes.

Vitamin B1 deficiency is quite rare in the West, but alcoholics and people with a poor diet could be at risk. Muscle weakness, blurry vision and constipation are not uncommon symptoms of this. Depression, headaches, nausea and stomach problems are also common. And you may feel irritable and tired as well.

If the vitamin B1 deficiency is left untreated, it could develop into serious health issues. Like Beriberi and Wernicke-Korsakoff Syndrome.

The lack of thiamine is also associated with an increased risk of heart failure, Alzheimer and other neurological disorders.

To make sure you stay on the safe side, get the recommended dosage of Vitamin B1, which is 1 – 1.2 milligrams per day.

Vitamin B2 (Riboflavin)

Vitamin B2 helps you absorb the nutrients that the body needs, maintain healthy body tissues, skin, hair and nails. It also transports oxygen to your cells.

The best foods for Vitamin B2 are cow’s milk and cheese. Other good sources of Riboflavin are cruciferous vegetables, almonds, eggs, mushrooms, organ meats, beef and clams.

Riboflavin deficiency is quite rare, as most get all they need via their diet. But there are some illnesses that can make it difficult for your body to absorb and make use of Vitamin B2. Thyroid problems being the most common.

Signs that you are not getting enough Riboflavin can be sore throat, dry eyes, issues with the liver and nervous system, hair loss, cracked lips and skin inflammation. Share on X

Unless the lack of Vitamin B2 is addressed, it could lead to cataracts and anaemia.

The recommended daily dosage of vitamin B2 is 1.1 – 1.3mg per day for most adults. Pregnant and breastfeeding women need a little more, around 1.4 – 1.6mg.

Vitamin B3 (Niacin/Nicotinic Acid)

Niacin is an important antioxidant, and a necessary ingredient in hormone production.

Also,

• It repairs the DNA in your cells,
• Reduces inflammation in the body,
• Helps lower your cholesterol levels,
• May protect you from type 1 diabetes
• Boosts cognitive functions
• Improves overall life quality for arthritis patients

Some vitamin B3 rich foods that you should add to your diet are: Beef and beef liver, pork, chicken and turkey, eggs, milk, flour, beets, peanuts, sunflower seeds and brown rice.

But what happens if you don’t get enough Niacin?

Mild vitamin B3 deficiency can cause symptoms like canker sores, indigestion, red tongue, headaches, poor circulation, fatigue and depression. Share on X

Long term lack of Niacin can cause Pellagra, which is a potentially deadly condition.

But, be careful with taking too much Vitamin B3, as this does have more side-effects than some of the other b-vitamins. Like upset stomach, dizziness, increased heart rate, gout and liver damage. Stay within the recommended daily dosage of B3, which is 14 – 18mg.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 helps create red blood cells, maintains hormone production and is important for healthy skin.

Pantothenic acid is often used in skin creams, to treat acne, insect bites and rashes. It may also help with wound healing, especially if combined with vitamin C. Share on X

It’s been used to treat symptoms associated with a range of illnesses, although not all results are clinically proven. Some of the conditions treated with Vitamin B5 are:

• ADHD
• Autism
• Parkinson’s
• PMS
• Insomnia
• Leg cramps
• Headaches
• Obesity
• Hypothyroidism
• Nerve pain
• Arthritis

Food sources rich in vitamin B5: Meat, beef liver, shiitake mushrooms, tuna, avocado, eggs, potatoes, carrots, lentils, cabbage, whole grain, fish and shellfish.

Some symptoms of Vitamin B5 deficiency are hypoglycaemia, numbness, muscle cramps, grey hair, and insomnia.

The recommended daily dosage of B5, is 5 – 7 mg.

Vitamin B6 (Pyridoxine)

Vitamin B6 is essential for the development of the brain (especially the neurotransmitters), the nervous system, red blood cells, and skin.

It has been used to treat PMS and morning sickness. There is also some evidence to suggest that it may reduce the risk of heart disease, and prevent fat from clinging to your arteries.

Good sources of vitamin B6 are chickpeas, pistachios, beef liver, turkey, tuna, salmon, chicken, potatoes, banana, bulgur, cottage cheese, onions, spinach, raisins and watermelon.

People with celiac disease, and other conditions that make it hard to absorb nutrients, could develop a vitamin B6 deficiency. But symptoms rarely show straight away.

Scaly and itchy rashes may appear on the body and face. Dry and cracked lips. Numbness in the hands or feet. Tiredness, slow thinking and memory problems may appear.

In the long term, a lack of vitamin B6 can cause microcytic anaemia, and a weakened immune system. So, make sure you get the recommended daily dosage of 1.3 – 2mg.

Vitamin B7 (Biotin/Vitamin H/Coensyme R/Vitamin B8)

This compound has many names, yet they all refer to the same vitamin.

It is a common ingredient in cosmetic and dietary supplements for hair (hence, vitamin H), skin and nails. Biotin is also responsible for keeping your mucous membranes and digestive tract in order. And it’s an important vitamin for maintaining a healthy psychology.

Some Biotin rich foods you should be adding to your diet are: Sweet potato, nuts, seeds, cauliflower, raspberries, wheat germ, beef liver, dairy products, salmon, whole grain, pork and eggs.

If you are not getting enough vitamin B7, you could experience some of these symptoms: Thin hair, hair loss, brittle nails, sore tongue, dry eyes, fatigue, red rashes, dry and scaly skin.

To make sure you don’t end up with a vitamin B7 deficiency, stay within the recommended daily dosage , which is 30 – 35mcg.

Vitamin B9 (Folate/Folic Acid)

Vitamin B9 is necessary for proper cell division, and the formation of DNA and RNA. Protein production and metabolism, and the maturation of red blood cells, are other areas where B9 is needed.

Folate is especially important for pregnant women. It could protect the growing foetus from developing severe birth defects affecting the spine, skull and brain. Share on X

Vitamin B9 rich food sources are green vegetables, meat, eggs, citrus fruits, beans, liver, sea food, poultry and peas.

A vitamin B9 deficiency could lead to growth problems, gingivitis, memory issues, reduced physical performance, anaemia, and neural tube defects.

400 – 600mcg is the daily recommended dosage of vitamin B9.

Vitamin B12 (Cobalamin)

Vitamin B12 is another compound that helps create your DNA and red blood cells.

Other areas where Cobalamin is vital, is in maintaining your nerve tissues and nervous system, your brain function, and in preventing megaloblastic anaemia.

Some have even suggested that vitamin B12 helps people lose weight, by increasing energy and metabolism. Although, these weight loss claims have to be taken with a grain of salt. There is still no hard evidence to support this.

If you eat a plant-based diet, you will have to supplement with B12, as this vitamin is not found naturally in plant foods. Share on X

For those who are not vegan, the best food sources of B12 are beef, liver and kidneys, clams, sardines, eggs and dairy.

Signs that you are not getting enough B12 are:

• Unintentional weight loss,
• Fatigue
• Heart palpitations
• Pale skin
• Mouth ulcers
• Blurry vision
• Loss of appetite
• Confusion
• Depression
• Memory issues

If you lack vitamin B12, you may also have an increased risk of mania and psychosis. And in severe cases, a vitamin B12 deficiency can lead to anaemia, dementia, and irreparable nerve and brain damage. To avoid this, make sure you get at least 2.4 – 2.8mcg of vitamin B12 every day, as this is the recommended dosage.