Benefits of Vitamin B for health

Benefits of Lymphatic Drainage / Fluid Retention for health
August 13, 2019

Vitamins naturally occur in food and are needed in very small amounts for various bodily functions such as energy production and making red blood cells. There are 13 vitamins that our body needs, eight of which make up the B-group (or B-complex) vitamins.

The B-group vitamins do not provide the body with fuel for energy, even though supplement advertisements often claim they do. It is true though that without B-group vitamins the body lacks energy. The body uses energy-yielding nutrients such as carbohydrates, fat and protein for fuel. The B-group vitamins help the body to use that fuel. Other B-group vitamins play necessary roles such as helping cells to multiply by making new DNA.

Vitamin B in food

Even though the B-group vitamins are found in many foods, they are water soluble and delicate. They are easily destroyed, particularly by alcohol and cooking. Food processing can also reduce the amount of B-group vitamins in foods, making white flours, breads and rice less nutritious than their wholegrain counterparts.

The body has a limited capacity to store most of the B-group vitamins (except B12 and folate, which are stored in the liver). A person who has a poor diet for a few months may end up with B-group vitamins deficiency. For this reason, it is important that adequate amounts of these vitamins be eaten regularly as part of a well-balanced, nutritious diet.

Taking B-group vitamin supplements can sometimes mask deficiencies of other vitamins. It is also important not to self-diagnose a vitamin deficiency because some vitamins can be toxic if taken incorrectly. See your doctor or dietitian for advice.

There are eight types of vitamin B:

  • thiamin (B1)
  • riboflavin
  • niacin
  • pantothenic acid
  • biotin
  • vitamin B6 (pyridoxine)
  • folate (called folic acid when included in supplements)
  • vitamin B12 (cyanocobalamin).

People with low levels of B vitamins might have:

  • anaemia (low red blood cell count)
  • skin problems
  • hair problems
  • tiredness (fatigue) and irritability

Who might get B vitamin deficiencies?

Certain groups of people are more at risk of B vitamin deficiencies, such as those who:

  • are on vegetarian or vegan diets
  • have diets that include large amounts of high-sugar and processed foods
  • drink too much alcohol
  • Vitamin B deficiency diagnosis

If your doctor suspects you have a B vitamin deficiency because of your diet or symptoms, they may ask you to have some blood tests to check your B vitamin levels.

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