What is Vitamin B-complex and where to get it naturally

Vitamin B is one of the essential micronutrients required by the body. Since Vitamin B is a micronutrient, our body requires it in very small amounts on a daily basis, yet it is vital for the efficient functioning of metabolic processes. B vitamins are a group consisting of eight major nutrients that have similar structures but different metabolic functions; Hence, it is called vitamin B complex. Since B vitamins are water-soluble and do not stay in the body for long periods of time, it is necessary to take the required dosage daily. It is essential as it is one of the co-factors required by the body in the form of co-factors (non-protein enzymes). Fruits, meat and dairy products are all rich sources of it. Given that Vitamin B Complex is heated, it should not be overcooked.

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Here we have listed each B vitamin, its functions, requirements of the body and the natural sources of these vitamins:

1. Vitamin B1

Vitamin B1, often referred to as thiamine, is essential for the proper functioning of the nervous system. In the UK the NHS recommends a daily dose of 1 mg for healthy adult men and 0.8 mg for healthy adult women. Vitamin B1 deficiency causes beriberi, a disease that damages the nervous system and the cardiovascular system. Excessive alcohol consumption also leads to thiamine malabsorption, which results in cracks on the sides of the mouth.

Natural sources of Vitamin B1: Peas, pork, sunflower seeds, nuts, liver and whole grain breads.

2. Vitamin B2

Vitamin B2, medically known as riboflavin, is essential for releasing energy from carbohydrates and fats. The NHS recommends 1.3 mg of vitamin B2 per day for healthy adult men and 1.1 mg per day for healthy adult women. Deficiency of this vitamin leads to glossitis, high sensitivity to sunlight, chapped lips and similar skin problems.

Natural sources of Vitamin B2: Dairy products such as milk and yogurt, mushrooms, grains, and animal products such as organ meats, and eggs are natural sources of vitamin B2.

Since sunlight can potentially destroy riboflavin, exposure of milk and other vitamin B2-rich foods to direct and indirect sunlight should be avoided.

3. Vitamin B3

Also known as niacin, vitamin B complex also includes vitamin B3. It is found in two forms: nicotinic acid and nicotinamide. It is necessary for the release of energy from digested food, healthy skin, and proper functioning of the nervous system. A healthy man and woman are recommended to consume 16.5 mg and 13.2 mg of niacin, respectively. Niacin deficiency causes a disorder called pellagra. However, it should be consumed in limited quantity, otherwise the blood sugar level may jump and liver damage may occur.

Natural sources of Vitamin B3: Chicken, wheat, fish, eggs, lentils, meat and tuna are some of the foods that naturally contain vitamin B3.

4. Vitamin B5

Also called pantothenic acid, vitamin B5 is essential for releasing energy from carbs and fats. It is required in small quantities. Vitamin B5 is also needed for proper function of the body’s organs, including the nervous system, liver, healthy digestive system and formation of red blood cells, as well as making sex- and stress-related hormones in the adrenal glands.

Natural sources of Vitamin B5: Pantothenic acid is found naturally in animal products such as chicken, liver, kidney, fish and eggs. Avocados, mushrooms and yogurt are natural sources of vitamin B5 for vegetarians. Deficiency of pantothenic acid can cause skin problems.

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5. Vitamin B6

Pyridoxine, or vitamin B6, is another essential vitamin needed by the body to properly assimilate proteins and carbohydrates. In addition, it aids in hemoglobin production and boosts immunity. It also helps in the brain development of babies. According to NHS, UK, the daily body requirement for Vitamin B6 is 1.4 mg for biological males and 1.2 mg for biological females. Vitamin B6 deficiency can lead to dermatitis, a weakened immune system, and anemia.

Natural sources of Vitamin B6: Major natural sources of vitamin B6 are fish, poultry, pork, peanuts, soybeans, wheat, oats, bananas, milk, chickpeas, salmon, potatoes and other starchy vegetables, fruits except citrus fruits; and organ meats.

6. Vitamin B7

Vitamin B7 or Biotin is required in very small amounts. It helps the body make essential fatty acids. Biotin is naturally produced by bacteria present in our intestines. Adults are unlikely to suffer from vitamin B7 deficiency, however, biotin deficiency can lead to neurological disorders in infants.

Natural sources of Vitamin B7: Some natural sources of biotin include yeast, eggs, salmon, cheese and liver.

7. Vitamin B9

The human body requires at least 200 micrograms of vitamin B9 (folic acid/folate) per day. Vitamin B9 is required by the body for the production of red blood cells. Consuming less than the recommended folate can lead to megaloblastic anemia, which leads to weakness, concentration problems, open sores in the mouth, shortness of breath and changes in the color of hair, skin and nails, among other issues. Folate deficiency during pregnancy can result in birth defects in babies.

Natural Sources of Vitamin B9: It is found naturally in vegetarian sources such as green leafy vegetables, broccoli, Brussels sprouts, chickpeas, kidney beans, liver, peas, asparagus, and fruits such as oranges.

8. Cobalamin – B12

One of the most essential components of the vitamin B complex is cobalamin. Our body needs it for the synthesis of red blood cells and to maintain a healthy nervous system. It allows proper metabolism of food. The recommended daily intake for a healthy adult is approximately 1.5 micrograms of cobalamin (NHS, UK).

Vitamin B12 deficiency from cobalamin deficiency can cause anemia, fatigue, poor memory, unusual weight loss and loss of appetite. In severe cases, it can damage the brain and nervous system. As we age, the absorption of vitamin B12 gradually decreases.

Natural Sources of Cobalamin – B12: Cobalamin is abundant in animal sources such as clams, meat (including fish and poultry), eggs, yeast, and dairy products such as milk and cheese. Since it is not present in plant sources, if you are a vegetarian, consider taking it in supplement form as prescribed by your nutritionist.

Bottom-line

Vitamin B complex is a water-soluble vitamin, so an overdose is unlikely. Through excretion, your body will eliminate its excess. It is generally better to use natural sources rather than lab-made supplements. The amount of B vitamins a person requires depends on factors such as age, biological gender, current health status and nutritional requirements of the body, hence one should not take vitamin B supplements without a doctor’s prescription .

Now you have a list of natural sources of B complex vitamins. So choose the option that fits you and eat healthy!

Disclaimer: This content provides general information only including advice. It is in no way a substitute for qualified medical opinion. Always consult an expert or your own physician for more details. NDTV does not claim responsibility for this information.