Why are B vitamins essential to consume on a daily basis?
Is it possible that they can benefit the heart and arteries?
B-complex vitamins are water soluble vitamins and include the 8, which are B1, B2, niacin, Folate, biotin, B6, B12 and pantothenic acid.
Water soluble vitamins are not stored in the body and humans are unable to make most of the B vitamins, therefore they need to be consumed from the diet and/or supplement on a daily basis. B vitamins have many important functions and are imperative for maintaining healthy bodies.
The B vitamins play a significant role in the maintenance of good health. They are the building blocks to help increase energy levels, and necessary for the metabolism of nutrients and for brain function. It is important to know that vegetarians may not be consuming enough of certain B vitamins such as vitamin B12.
The Nervous System
B vitamins are considered neurotropic (Calderón-Ospina CA, Nava-Mesa MO, 2020), involved in important roles as coenzymes in the body. The nervous system is composed of your brain, spinal cord and all the nerves of your body.
Mainly vitamin B1 (thiamine), B6 (pyridoxine) and B12 (Methylcobalamin) contribute essentially to the maintenance of a healthy nervous system. Their importance is highlighted by many neurological problems that occur when there are deficiencies in one or more of these vitamins. These B vitamins help to support neurological processes.
Energy – The B vitamins are important in manufacturing energy in the body. Certain B vitamins operate in the Krebs Cycle in enzymatic reactions. The Krebs Cycle is the major energy (ATP) yielding metabolic pathway in cells.
The Immune System – The B vitamins have demonstrated to be important for the immune system. There is research that shows that vitamin B6 and pantothenic acid have an effect on the immune system’s antibody-forming cells.
Vitamin B6, B12 and folate for the heart and blood vessels - Homocysteine is an amino acid in the blood, which causes health problems. When levels are elevated it causes problems with the heart, brain, bones and some other body tissues. These 3 B complex vitamins has demonstrated to help lower homocysteine levels in the body. Although, riboflavin has stepped up and has also demonstrated benefits to help ward off elevated homocysteine levels.
Provides support for the Brain – It has been shared that the B vitamins have a joint effect in providing support to brain function, which includes brain energy production, manufacturing of many brain neurotransmitters and signaling molecules, and DNA and RNA synthesis.
Some research suggests that there is an association between certain B vitamins and cognitive performance especially in older adults. In addition, they may help with mood.
Helps with Eye Health – B vitamins such as B6, B12 and folate have been shown to help improve eye health including vision by supporting the retina.
Helps protect the skin – One form of niacin, nicotinamide has been shown to help prevent skin damage caused by the sun. The ultraviolet rays reduces ATP energy levels in the body. ATP is necessary to repair damaged DNA. Nicotinamide has been shown to help stop the loss of ATP.
Individual B Complex Vitamins
B1 (thiamine): It is used during metabolism to help nutrients convert to energy. It is found in foods such as sunflower seeds, pork and wheat germ.
B2 (riboflavin): It helps convert food into energy and also acts as an antioxidant, which most people are not aware of, helping to quench free radicals. Foods highest in riboflavin include organ meats, beef and mushrooms.
Niacin (niacinamide): It is a nutrient that has a key role in cellular signaling, producing and repairing DNA. Niacin is needed by the body to help maintain healthy digestion, skin and nerves. In addition, it is used during metabolism.
In the body, niacin is used as a precursor to make nicotinamide adenine dinucleotide (NAD). NAD is a compound required by over 400 enzymes to conduct cellular activities and needed during the aging process. It is found in foods such as tuna, chicken and lentils.
Pantothenic acid: It is used to help make energy from food and is needed in producing hormones. It is required to manufacture coenzyme A (CoA), needed for making and breaking down fatty acids. Sources are found in fish, yogurt and avocado.
B6 (pyridoxine): It is used in the metabolism of amino acids, making brain neurotransmitters and in red blood cell production. Good sources are salmon, chickpeas and potatoes.
Biotin: It is utilized in carbohydrate and fat metabolism and also helps to regulate gene expression. It is also used to benefit the hair and nails. It is found in foods such as eggs, cheese and salmon.
Folate: It is an important B vitamin since it is necessary for cell growth and division, forming red and white blood cells and amino acid metabolism. Sources are leafy green vegetables, garbanzo beans and Brussel sprouts.
B12 (Methylcobalamin): An important B vitamin for the functioning of nerves, cellular metabolism, the formation of red blood cells and helping in the production of DNA. If the production of red blood cells is negatively affected, it can influence the transport of oxygen to essential organs and tissues.
It helps the immune system by assisting with the delivery of oxygen to the tissues via the red blood cells. It is found chicken, other meats, dairy, eggs and seafood. Vegetarians or those who focus on eating a plant-based diet may not be consuming enough vitamin B12.
Other supporting nutrients sometimes provided with B vitamins
Inositol: It is similar to a B vitamin, although it is not one, the body is able to manufacture it. It plays a role in cell membranes and is found in foods like grains, nuts, fruits and beans.
Citrus Bioflavonoids: They help to extinguish free radicals acting as antioxidants to support the body. They are found in citrus fruits such as oranges, tangerines and grapefruit.
Choline Bitartrate: The compound choline is similar to a B vitamin and is used to make an important substance for cell membranes called phosphatidylcholine.
Rutin: It is a plant pigment that is obtained from some vegetables and fruits having antioxidant properties. It may be found in Eucalyptus and Buckwheat.
If you have a health condition and or take medication, it’s always best to check with your healthcare provider prior to taking supplements.
References
Axelrod AE. Role of the B vitamins in the immune response. Adv Exp Med Biol. 1981;135:93-106.
Calderón-Ospina CA, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 2020;26(1):5-13.
Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68.
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