B Vitamins

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

๐Ÿ” What is the function of the 8 B vitamins?

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

๐Ÿ’ช Thiamin (B1) – helps to convert glucose into energy and has a role in nerve function.
๐Ÿ‘€ Riboflavin (B2) – is involved in energy production and helps vision and skin health.
๐Ÿ’† Niacin (B3) – helps the body to convert carbohydrates, fat and alcohol into energy and helps maintain skin health and supports the nervous systems.
๐Ÿฉธ Pantothenic acid (B5) – helps metabolise carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones.
๐Ÿฆ  Pyridoxine (B6) – helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong.
๐Ÿ’… Biotin (B7) – is needed for healthy hair, nails, and nerve function.
๐Ÿ‘ถ 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.
๐Ÿง  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.

๐Ÿฅฃ 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.

๐Ÿฅ„ 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 ยตg/day for men, 200 ยตg/day for women, 400 ยตg/day for pregnant women or those trying for a baby
B12 – 1.5mg/day for men and women

Let us know in the comments below how this helped you today.

Share on facebook
Share on twitter
Share on linkedin

Leave a Reply

Your email address will not be published.

you may also like...


This website uses cookies to ensure you get the best experience on our website. For more information, see our Privacy Policy.