Next up in our A-Z of vitamins are the 8 B vitamins.
🔍 What is the function of the 8 B vitamins?
There are eight types of B vitamin, each with its own function:
💪 Thiamin (B1) – helps to convert glucose into energy and has a role in nerve function.
👀 Riboflavin (B2) – is involved in energy production and helps vision and skin health.
💆 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.
💅 Biotin (B7) – is needed for healthy hair, nails, and nerve function.
👶 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.
🥣 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.
🥄 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 µg/day for men, 200 µg/day for women, 400 µg/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.