B Vitamins

Next up in our A-Z of vitamins are the 8 B vitamins.

πŸ” What is the function of the 8 B vitamins?

There are eight types of B vitamin, each with its own function:

πŸ’ͺ Thiamin (B1) – helps to convert glucose into energy and has a role in nerve function.
πŸ‘€ Riboflavin (B2) – is involved in energy production and helps vision and skin health.
πŸ’† Niacin (B3) – helps the body to convert carbohydrates, fat and alcohol into energy and helps maintain skin health and supports the nervous systems.
🩸 Pantothenic acid (B5) – helps metabolise carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones.
🦠 Pyridoxine (B6) – helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong.
πŸ’… Biotin (B7) – is needed for healthy hair, nails, and nerve function.
πŸ‘Ά Folate or folic acid (B9) – is needed to make red blood cells and DNA. Helps to reduce the risk of certain birth defects during pregnancy.
🧠 Cobalamin (B12) – helps to produce and maintain the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy.

πŸ₯£ Where does it come from?
You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many breakfast cereals and some breads are also fortified with B vitamins.

B vitamins often occur together in the same foods. Many people can get enough B vitamins by eating a variety of nutrient-dense foods.

πŸ₯„ How much do you need?

B1 – 1mg/day for men, 0.8mg/day for women
B2 – 1.3mg/day for men, 1.1mg/day for women
B3 – 16.5mg/day for men, 13.2mg/day for women
B5 – No set amount, should be able to get all the B5 you need from your diet
B6 – 1.4mg/day for men, 1.2mg/day for women
B7 – No set amount, should be able to get all the B7 you need from your diet
B9 – 200 Β΅g/day for men, 200 Β΅g/day for women, 400 Β΅g/day for pregnant women or those trying for a baby
B12 – 1.5mg/day for men and women

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