About Vitamin B

The B vitamin is actually an active complex of several vitamins, which were grouped together because they have similar functions in the body. Vitamin B1 was one of the first ones to ever be discovered, thanks to chemist Casimir Funk, who also coined the term vitamin after the words "vita" (life) and "amine" (special compounds he found in rice husks).

Types

There are eight B vitamins, numbered from 1 to 12. Some of them are also known by alternative names, such as riboflavin (B2), biotin (B7) and folic acid (B9). There were originally two additional B vitamins: B4 and B8, which are now known to be synthesized naturally by the human body and thus not longer considered a vitamin. Up until recent history, the B vitamins were considered a single group, rather than a complex.

Warning

Deficiency of B vitamins can cause a variety of health problems. Because each B vitamin works in a very specific way at the cellular level, you need to consume enough of all eight to ensure optimal health. Severe deficiencies can lead to serious diseases such as beriberi (B1), pellagra (B3) and neurological disorders (B7). Several B vitamins, including B6, B9 and B12, are closely related to iron content in the body. Deficiencies of any of those can lead to anemia and depression.

Function

Although each B vitamin has a special cellular function in the body, they also work together to benefit metabolism and the nervous system. B vitamins are also responsible for the health of skin and muscles, as well as that of the immune system. As a group, they also work to prevent different types of anemia, including severe cases that can lead to low oxygen levels, heart problems and learning disabilities.

Features

B vitamins should be consumed with other nutrients to make the most of them. For example, vitamins B and E are known to help increase energy, which is why many recommend taking them together in the morning. If you are taking B vitamins individually, rather than as a complex, you should make sure that you consume equal amount of folic acid and vitamin B12, because they need each other to combine and work properly in the production of red blood cells.

Sources

Most vitamins can be obtained from both plant and animal sources. Anything from potatoes to tuna to brewer's yeast or tempeh, can provide different levels and combinations of vitamins B. Most people eating a varied diet should be able to obtain the needed amount of B vitamins from their food. The only exception is B12, which is only present in dairy products, eggs and meats. This can pose a problem for vegetarians, who should consider supplements. Another option is to consume foods that have been fortified with B12, such as whole grain breads and cereals, soymilk and some brands of veggie burgers.