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General practitioner
Have you ever wondered why doctors always place so much emphasis on a balanced diet?
Quite simply, the building blocks for a healthy body can be found in many different foods, even if they come from the same nutrient family. This applies to vitamin B, for example, which plays a key role in healthy cells and ensures that you have enough energy.
However, not all types of vitamin B fulfill the same function. In addition, the various B vitamins are found in very different foods. Vitamin B12, for example, is mainly found in meat and dairy products. Fruit and vegetables contain B7 and B9 (and B1 and B2 to a certain extent).
The B vitamin family consists of eight vitamins. Although they are often referred to and perceived as a group and work together in the body in many ways, each B vitamin fulfills its own function in the body. To help you better understand the role of each individual B vitamin, we have put together this useful guide. We will explain the symptoms, causes and risks of vitamin B deficiency and introduce you to each member of this important family of vitamins. In this way, we will clarify what role B vitamins play in the body.
The term "vitamin B complex" refers to all known essential, water-soluble vitamins except vitamin C. These include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and cobalamin (vitamin B12).
It used to be believed that vitamin B was a single nutrient. Later, scientists discovered that the extracts under investigation contained several vitamins. They then numbered them so that they could be distinguished from each other. This has led most people to believe that these vitamins are related. The confusion only increased after other non-essential vitamins such as choline, inositol and para-aminobenzoic acid (PABA) were "unofficially" added to the B complex.
Each member of the B complex has a unique structure and fulfills its own functions in the human body.
B vitamins are essential in the conversion of food into energy. Proponents believe that they can also help with a range of ailments, including anxiety, depression, heart disease and PMS (premenstrual syndrome).
Some people take vitamin B supplements to get through the day with more energy, to brighten their mood, to improve their memory, for more beautiful skin and hair and to stimulate the immune system.
All vitamins of the vitamin B complex, with the exception of vitamin B12, are contained in many foods. Nevertheless, an adequate supply cannot be taken for granted, especially if you have poor eating habits. Only those who eat a balanced diet - including animal products, vegetables, nuts and pulses - can be sure of getting all the nutrients they need.
B vitamins are extremely important. An overdose is hardly possible with conventional means, which is why it is recommended for most people to take a vitamin B complex regularly.
A deficiency occurs when not enough vitamins can be absorbed in the body. There are various reasons for this:
An unbalanced diet is probably the most common reason for a lack of nutrients. If there are too few vegetables on the menu, a deficiency of several B vitamins can occur. A vitamin B12 deficiency is very common in vegetarian or vegan diets.
Even if you think you are eating a healthy and balanced diet, a deficiency can occur. This is because it is not only the selection of the right foods that is important for an adequate supply of vitamins. Correct preparation is just as important. As all B vitamins are water-soluble, a large loss of vitamins occurs during cooking, for example, as these are transferred to the cooking water. Valuable vitamins are also lost during intensive washing or soaking.
Even if you supply your body with enough vitamins, a deficiency can occur. This happens when the body is unable to absorb and utilize the nutrients. For example, if the intestinal flora is not in balance, the absorption of B vitamins can be limited. A vitamin B12 absorption disorder can also be genetic.
Diseases such as infections or autoimmune disorders can lead to an increased need for vitamins of the B group. For example, in chronic gastrointestinal diseases such as chronic gastritis or Crohn's disease, vitamin B absorption is impaired. In addition, some medications reduce the absorption of vitamins and thus cause a deficiency.
The symptoms vary depending on which B vitamin you are deficient in. They range from tiredness and confusion to anemia or a weak immune system.
Many B vitamins are essential for healthy skin. A deficiency of these vitamins causes various skin problems: Dermatitis, dry skin, chapped lips, frequent bruising and wounds that take a long time to heal - according to explanations from Colorado State University. Strawy, thin hair and brittle nails can also be symptoms of low biotin and pantothenic acid levels.
A deficiency in many of these vitamins can cause fatigue. It can lead to muscle weakness, loss of coordination and muscle atrophy, or pain in muscles and joints. The US Office of Dietary Supplements reports that numbness or tingling in fingers or toes sometimes occurs.
Mood can also suffer from a vitamin B deficiency, as the production of the "happiness hormones" dopamine and serotonin is dependent on vitamin B intake.
Mental effects such as confusion, headaches, insomnia or irritability can also be caused by a lack of B vitamins. Another possible symptom is increased sensitivity to light. Anemia often develops. Colorado State University also speaks of disorders of the digestive tract, i.e. nausea, vomiting or diarrhea. A folic acid deficiency is very harmful, especially for pregnant women, as it can cause neurological defects in the unborn child.
If you think you suffer from a vitamin B deficiency or belong to a risk group (e.g. vegans), you should talk to your doctor about it.
Most people who eat a balanced diet get enough B vitamins from their food. However, some people have an increased risk of developing deficiency symptoms: People over the age of 50 and patients who regularly take stomach acid medication or suffer from coeliac disease, Crohn's disease, HIV, gastritis or other digestive disorders.
People who suffer from pernicious anemia may have a vitamin B12 deficiency. This is an autoimmune disease that affects the blood. Affected people lack a certain protein (the intrinsic factor) that is responsible for the absorption of vitamin B12.
Even very active people sometimes develop deficiency symptoms. Sport can lead to stress in the body's energy pathways. Changes also take place in the body's tissues during physical activity. The body consumes more nutrients or excretes them through sweat, urine or feces. More nutrients are also needed to build up lean muscle mass or to repair damage. All this can lead to athletes and other active people having a higher need for certain B vitamins.
If you have had stomach surgery or weight loss surgery, drink alcohol regularly or follow a vegetarian or vegan diet, you have an increased risk of vitamin B deficiency.
Pregnant and breastfeeding women have an increased need for vitamin B6, B12 and folic acid.
A long-term vitamin B deficiency can have a negative effect on health and, in addition to the symptoms, can lead to the following health complaints:
A vitamin B deficiency during pregnancy can lead to malformations in the fetus and embryos, such as cleft lip or neural tube defects.
In order to be able to absorb the valuable vitamins from food at all, intact intestinal flora is the be-all and end-all. A vitamin B deficiency can only be effectively compensated for if our digestive system is functioning properly. This is because the vitamins of the B group are absorbed via the intestinal wall. Diarrhea or other prolonged digestive problems can quickly lead to a loss of B vitamins, as they are not absorbed and are excreted unused.
For a healthy intestinal flora, the bacteria in the intestine must be in a good balance. This means that probiotic and prebiotic bacteria should be present in a balanced ratio. Fermented foods such as sauerkraut, miso or tempeh support your intestinal bacteria due to the high proportion of probiotics. Fermented dairy products such as yogurt, cheese, kefir and sour cream contain both pro- and prebiotics. Fiber and omega-3 fatty acids are also important for intestinal health.
Lack of sleep and too much stress increase the need for vital substances. To compensate for a vitamin B deficiency, physical and mental exertion should be reduced to a healthy level. Moderate exercise, preferably in the fresh air, helps to reduce stress. Additional physical exertion such as smoking or excessive alcohol consumption should be avoided.
Some foods provide a high proportion of a particular B vitamin, while others contain several different B vitamins. Fortunately, B vitamins are found in many different foods. With a balanced diet that covers all food groups, you can probably cover your requirements well. If you do not eat certain foods, it is therefore important that the missing vitamins are supplied to the body with other foods or - if this is not possible - in the form of food supplements (vitamin B complex).
Below you can find out more about the effects of the individual B-group vitamins and which foods contain them.
Vitamin B12 or cobalamin is a water-soluble vitamin and plays a crucial role in the body's energy pathways in which cell energy is produced. It is also required for DNA synthesis, the formation of red blood cells, cell metabolism and the normal functioning of the nervous system. Vegetarians and vegans benefit from B12 supplements, as the vitamin is mainly found in animal foods. Older people or people who suffer from digestive disorders and are unable to absorb nutrients in the desired form often also develop a B12 deficiency. If left untreated, such a deficiency leads to anaemia, tiredness, muscle weakness, digestive problems, nerve damage and mood swings.
Vitamin B12 is contained in:
As you can see, vitamin B12 comes from animals. Vegetarians and vegans sometimes try to obtain it from plant sources such as seaweed, fermented soy, spirulina or brewer's yeast. However, they only obtain B12 replicas, so-called cobamides. However, these can block the absorption of B12 and increase the need for 'real' B12 accordingly. Medications for heartburn and stomach ulcers have a similar effect, as do medications for diabetes, such as metformin, which is often used for type 2 diabetes. It inhibits absorption by blocking the calcium-dependent transport pathway of vitamin B12 through the intestinal mucosa into the bloodstream.
The recommended daily dose of vitamin B12 for adults is 2.4 micrograms.
Vitamin B6 or pyridoxine is one of the essential B vitamins and is required for vital functions. This includes the normal development of the brain and the maintenance of a healthy nervous and immune system. It also helps to reduce stress and maintain a good general state of health. Vitamin B6 is involved in over one hundred cell reactions throughout the body. It ensures that the various bodily functions can perform their tasks in the best possible way. B6 is needed, for example, in the metabolism of amino acids and glycogen (the body's store of glucose), as well as in the formation of red blood cells and for normal nerve function. There is an increased risk of B6 deficiency in the case of kidney disease or malabsorption disorders, where nutrients cannot be sufficiently absorbed in the small intestine. However, certain genetic diseases or some drugs used to treat epilepsy can also cause a deficiency, which can lead to anemia. This means that not enough healthy red blood cells are formed to transport oxygen to all parts of the body. However, confusion, depression or a weak immune system are also symptoms of a B6 deficiency.
Vitamin B6 is contained in:
The recommended daily dose of vitamin B6 for adults is 1.3 micrograms.
Vitamin B1 is also known as thiamine. It is needed to convert food into cell energy and supports normal nerve function.
Vitamin B1 is contained in:
Alcoholics are particularly affected by a vitamin B1 deficiency. Symptoms include confusion and cracks in the mouth. People with thiamine deficiency also have difficulty digesting carbohydrates. As a result, more and more pyruvic acid builds up in the bloodstream, weakening mental alertness and causing breathing problems and heart damage. This condition is known as beriberi.
The recommended daily dose of vitamin B1 is 1.2 micrograms for men and 1.1 micrograms for women.
Vitamin B5 or pantothenic acid is abundant in plant and animal foods. It is needed to convert food into energy. It is also involved in the formation of fatty acids and plays an important role in hormone and cholesterol production.
The name "pantothenic acid" is derived from the Greek word "pantos". This means "everywhere" - after all, the vitamin is found in a wide range of foods. However, vitamin B5 is lost as soon as food is processed. Fresh meat, vegetables and unprocessed whole grains contain more vitamin B5 than processed, canned or frozen foods.
Vitamin B5 is contained in:
The recommended daily dose of vitamin B5 for adults is 5 micrograms.
Vitamin B2 is also called riboflavin. It supports the production of cell energy and the maintenance of healthy visual function.
Vitamin B2 is contained in:
Riboflavin deficiency occurs if you do not consume enough of the vitamin in your diet or suffer from certain diseases or hormonal disorders.
Symptoms of a deficiency include skin problems, mouth sores, swollen and chapped lips, hair loss, sore throat, liver problems, nerve problems and impairment of the reproductive system.
The recommended daily dose of vitamin B2 is 1.3 micrograms for men and 1.1 micrograms for women.
Vitamin B3, also known as niacin, supports the production of cellular energy. It helps the digestive tract, skin and nerves. It is also needed to convert food into energy. As nicotinic acid, it supports a healthy cardiovascular system and has a positive effect on cholesterol levels.
A lack of niacin leads to pellagra. In German, pellagra means "rough skin", which is also the main symptom of this disease. Pellagra is characterized by diarrhoea, dementia, dermatitis, poor concentration, anxiety and depression.
In the 18th century, the disease was omnipresent. This was due to the fact that corn from the New World became the staple food and main source of carbohydrates for Europeans. The disease still occurs today in poor, malnourished regions of the world.
Alcoholics and HIV patients have an increased risk of developing a niacin deficiency.
However, the main risk group includes all those who eat almost exclusively processed foods. Sugary foods, processed cereal products, white bread, white flour, wheat products and corn syrup cause niacin levels to be too low.
Vitamin B3 is contained in:
The recommended daily dose of vitamin B3 for adults is between 16 and 18 micrograms.
Vitamin B9 is also known as folate or folic acid. The water-soluble vitamin occurs naturally in food. Folic acid is the synthesized form and is often found in fortified, processed foods. Like most B vitamins, B9 also supports the formation of red blood cells. The body needs folate to form DNA and other genetic material as well as for cell division.
It is generally known that folic acid is important for the development of the unborn child; taking it during pregnancy prevents birth defects. The vitamin is crucial for the development of the nervous system. As this develops in the early stages of pregnancy, it is particularly important that women of childbearing age ensure they have a sufficient intake of folic acid. A balanced diet with sufficient folic acid can reduce the risk of newborns with neural tube defects. However, you should also not take excessive amounts of folic acid. Too much can also damage the baby's nervous system.
Too little folate can lead to megaloblastic anemia, which causes weakness, fatigue, difficulty concentrating, irritability, headaches, palpitations and shortness of breath. Symptoms also include sores on the tongue or in the mouth and discoloration of the skin, hair and nails.
Vitamin B9 is contained in:
The recommended daily dose of vitamin B9 for adults is 400 micrograms.
Vitamin B7 is also known as biotin or vitamin H. The vitamin ensures healthy hair, skin and nails. Biotin supports the metabolism of carbohydrates, proteins and fats and is required for histone modifications, gene regulation (by modifying the activity of transcription factors) and cell communication. Without biotin as a cofactor, many enzymes cannot work properly. This can have serious consequences: various skin diseases as well as disorders of the digestive tract and nervous system.
It is contained in:
The recommended daily dose of vitamin B7 for adults is 30 micrograms.
Make sure you consume enough B vitamins every day. This is the only way your body can perform all its functions normally.
The importance of B vitamins in reducing stress has been well researched. A study by Swinburne University in Melbourne came to the conclusion that taking a vitamin B complex led to a twenty percent reduction in work-related stress. This is in contrast to the control group, which received a placebo and reported no significant change in stress levels. By taking a vitamin B complex, you can increase the levels of all B vitamins. Scientists suggest that by doing this, you can lower your stress levels (or at least provide your body with all the nutrients it needs to effectively reduce stress).
Vitamin B12 plays a crucial role in melatonin production. Melatonin is the body's so-called sleep hormone and allows you to fall asleep in the evening. It ensures a deep, relaxing rest until the morning. The older we get, the more difficult it is to fall asleep and stay asleep in the evening. This is because the body's melatonin production decreases with age. Doctors have recently discovered that a high proportion of the American population over the age of 60 - as much as a quarter - suffer from a B12 deficiency. Without B12, the body cannot produce enough melatonin for the entire night.
Energy drinks boasting the miraculous effects of vitamin B can be found on every corner these days. They all claim to give you the energy boost you need to power through the day.
Unfortunately, this is nothing more than a marketing gimmick. The "quick" energy that these drinks promise usually comes from their high sugar and artificial caffeine content.
Of course, vitamin B is essential for your body's energy metabolism - vitamin B12 in particular is an important source of energy. If you take it, assuming it is of an appropriately high quality, you release the energy stored in your food and convert it into glucose that you can burn. But artificially enriched fast food is not a source of vitamins!
B vitamins make an important contribution to your beauty. They strengthen hair, skin and nails by combating damage caused by free radicals. Free radicals are molecules that break down healthy cells and thus contribute to the ageing process and the development of diseases.
B vitamins help the body to digest food and ensure that the entire body - including the hair and hair follicles - is supplied with nutrients. A deficiency of vitamins B1, B2, B3 and B5 can lead to poorly nourished hair follicle cells. Too little vitamin B9 or folic acid can slow down cell division within the hair follicles. This also slows down hair growth.
Vitamin B7 (biotin) is important for maintaining beautiful, strong hair. A deficiency can cause hair loss. Biotin can also be used to treat cradle cap, which often affects babies.
Chronic skin diseases or pale, unhealthy-looking skin are often caused by a vitamin B deficiency. Vitamin B12 supports the regulation of pigment production in the skin and thus prevents hyperpigmentation - dark patches of skin in certain areas of the body.
A study by Bisset et al., presented at the 2003 Annual Meeting of Dermatologists, showed that the external application of vitamin B drastically improved the effects of the ageing process on the skin.
Research has shown that nicotinamide, a B3 derivative (niacin), improves the ability of the epidermis (top layer of skin) to retain moisture. This leads to softer, smoother skin with fewer dry patches and less flaking. Fine lines are also reduced. When added to moisturizers, nicotinamide has a skin-brightening effect. Vitamin B3 can improve the appearance or severity of some skin conditions; vitamin B5 can help treat acne by helping the body break down oils in the form of triglycerides and cholesterol. The University of Maryland Medical Center reported research showing that taking vitamin B5 supplements also helps to lower triglyceride and cholesterol levels, indirectly promoting healthy skin.
Vitamin B5 ensures faster wound healing of the skin and is particularly effective in combination with vitamin C.
Healthy nails require a balanced, nutrient-rich diet.
A whole range of different B vitamins ensure healthy nails. Vitamin B12 (riboflavin) helps the body to absorb iron. Strong nails need this vital mineral. Without sufficient iron, fingernails become white, brittle and thin. Nail growth is also impaired.
Vitamin B12 is required for the formation of red blood cells; a deficiency can lead to anemia. Symptoms of anemia include pale, unhealthy or unsightly fingernails. Vitamin B9 (folate) is also important for nail health and growth as it promotes the formation of new cells.
B vitamins are essential for cell metabolism. Vitamins B6 (pyridoxine), B9 (folic acid) and B12 (cobalamin) can also reduce homocysteine levels. Excessive levels of this amino acid are associated with strokes, coronary heart disease and dementia. The level is often elevated, especially in seniors over 65. In clinical trials, vitamin B supplements did not lead to any improvement in cognition. However, other studies suggest that they can protect against cognitive decline in people with high homocysteine levels.
B vitamins for increased stress resistance and a healthy pregnancy.
B12 to support the nervous system and red blood cell production.
Folic acid supports the development of the unborn child.