Vitamins play an important role in our health and wellbeing. Among the many vitamin groups, the group of B vitamins stands out in particular. These complex and diverse nutrients are essential for a variety of bodily functions, from energy production and DNA synthesis to nervous system support. But what exactly makes vitamin B so indispensable? Let’s dive into the world of eight B vitamins, explore their health benefits, and learn how to make sure your body is getting enough vitamin B.
The B vitamins are a group of eight water-soluble vitamins that work closely together and perform important functions in the body. These vitamins need to be absorbed through food as our body cannot produce them itself. Although structurally different, they share the properties of water solubility and take on similar tasks in the body.
Together, B vitamins play a decisive role as co-factors for numerous cellular processes. In the nervous system, they are essential for the production of neurotransmitters and signal transmission. They also support energy production, synthesis and the repair of DNA and RNA, and methylation processes – all important functions for our brain.
B vitamins are mainly produced by plants. One exception is vitamin B12, which is produced by bacteria – for example in the digestive tract of ruminants – and can therefore be absorbed almost exclusively via animal foods. Most of the B vitamins we ingest through food need to be converted into biochemically active forms in the body. These activated B vitamins then serve as important co-factors for our cell metabolism.
The B vitamin group contains eight essential nutrients, each of which has a specific function for our health.
Vitamin B1 is occasionally and in popular scientific terms also called the “mood vitamin”. In fact, thiamine is significantly involved in carbohydrate metabolism and energy production, i.e. the provision of sugar. In turn, this is needed in large quantities by the heart muscle and the brain to keep them in good condition and to keep the memory fit. Vitamin B1 is also important for the conduction of stimuli in the nervous system and for the metabolism of neurotransmitters.
Riboflavin supports the metabolism of carbohydrates, amino acids and fatty acids and takes on strategic tasks in the formation of other vitamins such as vitamin B3 and B6, folic acid and vitamin K. It helps protect cells from oxidative stress and helps to form healthy hair and nails. Vitamin B2 reduces symptoms of fatigue and exhaustion.
Niacin is needed for energy generation, cell formation and muscle regeneration. Vitamin B3 is also required for the development of various neurotransmitters in the brain (especially serotonin) and promotes the ability to remember and concentrate.
Vitamin B5 is a protagonist in the entire energy metabolism. It is found as an enzyme component in all cells and is therefore involved in a variety of chemical reactions. Pantothenic acid helps in the synthesis of vitamin D and some neurotransmitters. It promotes mental performance and reduces exhaustion as a result of fatigue.
Vitamin B6 plays an important role in many processes of protein and lipid metabolism, as well as in various functions in the nervous system and in the formation of the red blood pigment haemoglobin. This in turn is responsible for transporting oxygen into the cells. Pyridoxine supports the formation of messenger substances for nerve metabolism and strengthens the immune system.
BIOGENA’s Vitamin B6 capsules contain the vitamin in its activated form. As a result, it does not have to be converted into its active form in the body and is immediately available for metabolism.
When vitamin B7 was discovered in 1898, it was first called vitamin H. The term is still used occasionally today because it fits the skin and hair so beautifully – the two “fields of work” in which biotin demonstrably provides outstanding performance. Vitamin B7 also controls enzyme functions in protein and lipid metabolism, thereby promoting the proper functioning of the nervous system.
Vitamin B9 may well be referred to as the cell vitamin, as it is important for almost all cell divisions and growth processes. Pregnant women therefore require a lot of folic acid. Together with vitamin B12 and vitamin B6, folic acid also facilitates the breakdown of the harmful amino acid homocysteine and its conversion to methionine respectively.
The brand raw materials Quatrefolic® and Extrafolate-S® contained in the folic acid preparation of BIOGENA contain folic acid (vitamin B9) in the two high-quality activated forms 5-methyltetrahydrofolate (5-MTHF)-glucosamine and calcium-L-methylfolate. As a result, the folic acid can be absorbed particularly easily and is directly available for the organism. It does not have to first be converted by the body into the active form.
Vitamin B12 is the only B vitamin member that can be stored in the body. It affects the formation and maturation of red blood cells and the structure of certain nerve cells. It also serves as a type of "activator" for folic acid. Vitamin B12 also has a major influence on subjective well-being and emotional stability.
These eight vitamins work together to support many vital processes in the body.
B vitamins are true all-rounders that perform numerous essential functions in our bodies. They are essential for energy production, support the nervous system and contribute to the maintenance of healthy skin.
Since B vitamins are involved in the structure and metabolism of the nerves, substitution of these vitamins is used during therapy for certain neurological disorders. There are clinical studies on various forms of disease that investigate this. The connection between elevated homocysteine levels and various psychopathological abnormalities is particularly discussed. In depressed patients, folate and vitamin B12 levels are often low, which leads to an increase in homocysteine. The reduction in homocysteine levels by supplementing the corresponding B vitamins can also have a positive effect on neurodegenerative diseases, for example.
Within the group of B vitamins, folic acid, vitamins B6 and B12 are particularly important for the health of the nervous system. According to studies, a serious deficiency in these vitamins can increase the risk of neurological development disorders, psychiatric disorders and dementia. In addition, genetic variants that affect the absorption and metabolism of these vitamins can lead to an increased risk of psychiatric and cognitive disorders.
B vitamins play a central role in the energy production of our body. Each step necessary to generate energy requires one or more of these vitamins. A deficiency can therefore impair the entire process. The active forms of thiamine, riboflavin, niacin and pantothenic acid are particularly important. They are essential co-factors in the mitochondria, where they are directly involved in the citric acid cycle and the electron transport chain to produce adenosine triphosphate (ATP), the energy source of the cells.
In the citric acid cycle, which depends on B vitamins, not only is energy obtained, but important intermediate metabolic products are also created for the production of amino acids, fatty acids and DNA components. In addition, several B vitamins support the folate and methionine cycle, which are crucial for various cell functions. A B vitamin deficiency, for example, can lead to homocysteine not being broken down properly, which can have a negative effect on the cells. High homocysteine levels are often observed in people with cardiovascular or neurodegenerative diseases.
B vitamins can influence the perception of pain and contribute to the relief of pain. Vitamins B1, B6 and B12 in particular have shown an anti-inflammatory and analgesic effect in animal models. In clinical studies, these vitamins have been successfully used in the treatment of painful conditions such as carpal tunnel syndrome and neuropathies. For this reason, B vitamins are also used, for example, in the case of diabetic neuropathy and back pain.
B vitamins are essential for the health of hair, skin and nails. They promote cell growth and division, resulting in stronger hair, healthy skin and strong nails.
B vitamins are found in a variety of foods that make up a balanced diet. Here are some of the best sources of different B vitamins:
Vitamin B |
Foodstuffs |
|
Vitamin B1 (thiamine) |
Whole grain products, legumes, nuts, seeds, pork |
|
Vitamin B2 (riboflavin) |
Dairy products, eggs, green leafy vegetables, almonds |
|
Vitamin B3 (niacin) |
Meat (especially poultry), fish, whole grain products, peanuts |
|
Vitamin B5 (pantothenic acid) |
Meat, whole grain products, avocados, broccoli, eggs |
|
Vitamin B6 (pyridoxine) |
Poultry, fish, potatoes, bananas, chickpeas, avocados |
|
Vitamin B7 (biotin) |
Eggs, nuts, seeds, oats, mushrooms |
|
Vitamin B9 (folic acid) |
Green leafy vegetables, citrus fruits, beans, avocados, whole grain products |
|
Vitamin B12 (cobalamin) |
Meat, fish, dairy products, eggs, enriched plant-based milk alternatives |
A B vitamin deficiency can be caused by various factors, often by inadequate food intake or nutrient absorption problems.
Typical western diets with a lot of processed meat, high-fat dairy products, carbohydrates and sugar often cause a vitamin deficiency. Although B12 is abundant in meat, other B vitamins are often not sufficiently absorbed.
Certain medications can also lead to a lack of B vitamins. For example, the antidiabetic metformin may impair the absorption of vitamin B12. Other medications such as proton pump inhibitors, antiepileptics and some antibiotics can also have negative effects on vitamin B levels. In addition, diseases such as diabetes, malabsorption syndromes, depression and chronic infections as well as prolonged alcohol consumption can increase the consumption of B vitamins in the body, which can subsequently increase the risk of vitamin B deficiency.
B vitamins are water-soluble – therefore an excess is usually excreted directly via the urine. Smaller amounts above the recommended daily dose are therefore generally unproblematic. It is important to take these vitamins regularly to ensure a stable supply. Food supplements should not exceed the specified dosage.
Taking vitamin B can be useful in various situations to ensure that the body is functioning optimally. Here are some important circumstances in which vitamin B is recommended:
Further reading:
Kennedy, D. O. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy – A Review. Nutrients. 8(2):68.
Chung, K.-H. et al. 2017. Associations between serum homocysteine levels and anxiety and depression among children and adolescents in Taiwan. Sci Rep. 7(1):8330.
Smith, A. D. et al. 2010. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS ONE. 5(9):e12244.
Geller, M. et al. 2017. B Vitamins for Neuropathy and Neuropathic Pain. Vitam Miner. 6(2):1000161.
Mitchell, E. S. et al. 2014. B vitamin polymorphisms and behavior: evidence of associations with neurodevelopment, depression, schizophrenia, bipolar disorder and cognitive decline. Neurosci Biobehav Rev. 47:307–20.
Hu, J. et al. 2016. Application of the Key Events Dose-response Framework to Folate Metabolism. Crit Rev Food Sci Nutr. 56(8):1325–33.
Wang, Y. et al. 2015. Variants in MTHFR gene and neural tube defects susceptibility in China. Metab Brain Dis. 30(4):1017–26.
Tsang, B. L. et al. 2015. Assessing the association between the methylenetetrahydrofolate reductase (MTHFR) 677C>T polymorphism and blood folate concentrations: a systematic review and meta-analysis of trials and observational studies. Am J Clin Nutr. 101(6): 1286–94.
Bowling, F. G. 2011. Pyridoxine supply in human development. Semin Cell Dev Biol. 22(6):611–8.
Pinto, J. T., Rivlin, R. S. 2013. Riboflavin (Vitamin B2). In: Zempleni, J. et al. (Hrsg.) Handbook of Vitamins. CRC Press, 5. Auflage, S. 191–266.
Schloss, J., Colosimo, M. 2017. B Vitamin Complex and ChemotherapyInduced Peripheral Neuropathy. Curr Oncol Rep. 19(12):76.
Maladkar, M. et al. 2014. Post-Marketing Surveillance of Fixed Dose Combination of Methylcobalamin, Alpha Lipoic Acid, Folic Acid, Biotin, Ben fotiamine & Vitamin B6-Nutripathy for the Management of Peripheral Neuropathy. J Diabetes Mellitus. 4(2):124–32.
Altun, I., Kurutaş, E. B. 2016. Vitamin B complex and vitamin B12 levels after peripheral nerve injury. Neural Regen Res. 11(5):842–5.
Buesing, S. et al. 2019. Vitamin B12 as a Treatment for Pain. Pain Physician. 22(1):E45–52.
