Vitamin B complex: eight essential nutrients for your body
That's team spirit! All eight B vitamins boost each other to achieve the best possible effect on the immune system, energy levels, nervous system, and our mental well-being. It's even more practical that the full spectrum is united in a Vitamin B Complex. Learn about the functions of each individual B vitamin and find out which foods you can use as Vitamin B sources. But beware! There are also foods that can inhibit the absorption of some B vitamins.
What is the Vitamin B Complex?
Did you know that, strictly speaking, the term Vitamin B doesn't refer to a single vitamin, but rather conceals an entire group of vitamins? This group is referred to as the Vitamin B Complex and consists of the following eight B vitamins:
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine, Pyridoxamine and Pyridoxal)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic Acid)
- Vitamin B12 (Cobalamin)
These are completely different substances. With the exception of Vitamin B12, these water-soluble B vitamins are not stored in the body. Therefore, we rely daily on a new intake of vitamins through food or, depending on diet, with the help of food supplements.
Important to know: The absence of even a single B vitamin can already disrupt the balance of the other B vitamins.
An Overview of the Eight B Vitamins and Their Properties
As you now know, not all B vitamins are the same. Nevertheless, some of these vitamins have the same or a similar influence on the body. All of them carry out vital tasks and are, among other things, indispensable for many metabolic processes and the normal functioning of our nervous system. But we won't keep you in suspense any longer – here's an overview of the specific functions of the eight B vitamins.
1. Vitamin B1
Every blink of an eye, heartbeat, or breath requires energy. In the powerhouses of our cells, the mitochondria, large amounts of energy are stored in the form of ATP, which we can access at any time. But how is this ATP actually created? This is where Vitamin B1 comes into play: It contributes to a normal energy metabolism by helping the body convert carbohydrates, fats, and proteins absorbed from food into ATP.
Another benefit: When we are completely at rest, for example, relaxing on the sofa, our heart pumps approximately five litres of blood per minute through the body. During physical exertion, this volume can quickly quadruple. Vitamin B1 is a decisive factor here: It contributes to normal heart function.
Good to know: Those who consume a lot of coffee, including decaffeinated, or black tea, inhibit the optimal absorption of the vitamin. Whereas Ascorbic Acid or citric acid found in many vegetables can protect thiamine and facilitate its absorption.
2. Vitamin B2
Riboflavin contributes to the maintenance of normal mucous membranes. This is particularly important because mucous membranes primarily protect tissues in, for example, the gastrointestinal tract, the oral cavity, or the reproductive organs. Additionally, the secreted mucous substances support the absorption of nutrients or the transport of food through the digestive tract.
Like the Omega-3 Fatty Acid DHA, Vitamin B2 also supports us in maintaining normal vision.
In addition, Vitamin B2 contributes
- to the maintenance of normal energy metabolism.
- to the normal functioning of the nervous system.
- to the maintenance of red blood cells.
- to the maintenance of normal skin.
- to normal iron metabolism.
- to the protection of cells from oxidative stress.
- to the reduction of tiredness and fatigue.
Although Vitamin B2 is light-sensitive, it is extremely heat-stable. However, if we consume it simultaneously with alcohol, its absorption in the body is significantly weakened.
A rule of thumb for daily requirement: 0.5 milligrams of Vitamin B2 per 1,000 kilocalories consumed. (1) An increased requirement exists for pregnant and breastfeeding women, as well as during physical activity or heavy alcohol consumption.
3. Vitamin B3
Nerve impulse transmission and signal relay at lightning speed: Niacin contributes both to the maintenance of normal psychological functions and to the normal functioning of the nervous system.
The fundamentals of psychological functions include, among others, our thinking, memory, emotions, motivation, cognitive actions, perception, and imagination. With sufficient Vitamin B3, we also feel less tired.*
Additional functions for Vitamin B3 in the body:
- It contributes to a normal energy metabolism.
- It contributes to the maintenance of normal mucous membranes.
- It contributes to the maintenance of normal skin.
4. Vitamin B5
Next Energy Level! Pantothenic acid actively supports the breakdown of food energy and contributes to the normal functioning of energy metabolism. Additionally, it ensures that we feel less tired.* On top of that, Vitamin B5 contributes both to a normal metabolism of steroid hormones – testosterone, oestrogen, and Cortisol (stress hormone) – as well as to the metabolism of Vitamin D.
Vitamin B5 can be found in almost every food.
5. Vitamin B6
Vitamin B6 is the only B vitamin with the function of participating in the regulation of hormonal activity. Furthermore, it is the most important vitamin for amino acid utilisation – it contributes to normal homocysteine metabolism and to normal cysteine synthesis. It is also the main player for normal protein and glycogen metabolism. This means: Since glucose found in food cannot be stored in the body, it must first convert it into glycogen to then store it in the liver or muscle cells – with muscles being able to absorb twice as much glycogen. This is interesting for all athletes: If the body needs energy super quickly, it draws it from the glycogen stores of the muscle cells. Therefore, it is important to fully replenish these stores after exercise to protect the muscles. The greater your muscle mass, the larger the capacity of the glycogen stores!
6. Vitamin B7
Brings out your inner beauty: Biotin is widely known as the 'beauty vitamin'. The main job of Vitamin B7 is the maintenance of normal hair and normal skin. It plays an important role, especially in keratin synthesis.** (3) Keratin is the main protein our hair is made of. Furthermore, Biotin controls normal macronutrient and energy metabolism and contributes to the smooth, normal functioning of our nervous system as well as to our psychological well-being.
7. Vitamin B9
We all know it by the names Folate or Folic Acid. Folic Acid plays a role in blood formation, cell division, amino acid and homocysteine metabolism. You can imagine the latter as follows: Homocysteine is an amino acid and an intermediate product in protein metabolism, which is formed during the breakdown of the amino acid methionine and is then converted back into methionine. Our body is a masterpiece!
Furthermore, folic acid is essential for foetal development and for the growth of maternal tissue during pregnancy.
Our immune system also benefits from Vitamin B9 – it contributes to the normal functioning of the immune system. During absorption in the body, Vitamin C protects folic acid from possible oxidation. (1) Hence the tip: Combine kale, broccoli & co. with Vitamin C-rich foods.
8. Vitamin B12
Vitamin B12, also known as Cobalamin, is the only team member of the water-soluble B vitamins that can be stored by the body. This vitamin is one of the 'doers': It influences the normal formation of red blood cells, which can transport oxygen to every single tiny cell. Furthermore, Vitamin B12 is essential for the structure of our DNA as well as proteins. Cobalamin additionally contributes to the body feeling less tired* and to the immune system functioning normally. Good to know: Without Vitamin B12, absorbed folic acid cannot be converted into its active form in the body to carry out its functions.
People following a vegan diet rely on Vitamin B12 food supplements because this B vitamin is found exclusively in animal products.
Which Foods Contain B Vitamins?
Since we cannot store most B vitamins, we should include foods in our daily diet that best provide us with the entire Vitamin B Complex. The following foods are optimal sources (4):
Vitamin B1: Whole grain products, oats, soybeans, sunflower seeds, brewer's yeast, rice, pork, or fish (e.g., salmon)
Vitamin B2: Milk and dairy products, eggs, meat, fish, spinach, mushrooms, potatoes, broccoli, lentils, grains, or nuts
Vitamin B3: Peanuts, fish (sardines, mackerel), meat, liver, wheat, barley, mushrooms, apricots, green peas, soy sprouts, potatoes, Camembert
Vitamin B5: Offal, yeast, peanuts, hazelnuts, rice, mushrooms, watermelon, lentils, broccoli, cauliflower, wheat bran, whole wheat flour, quark
Vitamin B6: Fish (salmon, tuna), meat, liver, walnuts, lentils, chickpeas, wheat bran, whole wheat flour, bananas, carrots, potatoes, broccoli
Vitamin B7 (Biotin): Yeast (brewer's yeast), liver, eggs, peanuts, milk and dairy products, avocados, whole grain products, oats, legumes, beans, spinach, cauliflower
Vitamin B9 (Folic Acid): Kale, Brussels sprouts, green peas, parsley, lamb's lettuce, spinach, cauliflower, broccoli, asparagus, leeks, spinach, beetroot, cherries, strawberries, raspberries, tomatoes, potatoes, cucumber, bananas
Vitamin B12: Animal products, minimal traces in fermented foods
Important Note: The information in this article contains general guidelines only. For further questions, we recommend professional advice.
*Vitamins B3, B5, and B12 contribute to the reduction of tiredness and fatigue.
**Biotin contributes to the maintenance of normal hair.
All About Our Vitamins
Sources:
(1) I. Elmadfa, C. Leitzmann (2019): Ernährung des Menschen, Verlag Eugen Ulmer Stuttgart, 6. Auflage, S. 429–489.
(2) Deutsche Gesellschaft für Ernährung: Ausgewählte Fragen und Antworten zu Niacin, abgerufen am 28.09.2022: https://www.dge.de/gesunde-ernaehrung/faq/niacin/
(3) D. P. Patel et al. (2017): A review of the use of biotin for hair loss, abgerufen am 28.09.2022: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/
(4) I. Elmadfa et al. (2011): Die große GU Nährwert-Kalorien-Tabelle, Gräfer und Unzer Verlag, 1. Auflage.
