The B list: Understanding the functions of B-vitamins
The B-List
Understanding the functions of B-vitamins
B vitamins are essential for overall health and play a critical role in many functions throughout the body. A deficiency in any of the B vitamins can cause a range of health problems, from neurological issues to birth defects. While a balanced diet can provide most of the necessary B vitamins, some individuals may need to supplement their diet with B vitamins to ensure adequate intake. As always, it is essential to speak with a healthcare professional before starting any new supplement regimen.
B1 (thiamin)helps the body convert food into energy. It is essential for the proper functioning of the nervous system and plays a critical role in muscle function. A deficiency in thiamine can lead to a condition known as beriberi, which can cause muscle weakness, nerve damage, and heart problems. RDA: The Recommended Dietary Allowance (RDA) for men ages 19 and older is 1.2 mg daily, and for women in the same age range 1.1 mg daily. For pregnancy and lactation, the amount increases to 1.4 mg daily.
B2 (riboflavin) necessary for the production of energy and the maintenance of healthy skin, eyes, and the nervous system. It also helps the body break down fats, carbohydrates, and proteins. A deficiency in riboflavin can lead to a condition known as ariboflavinosis, which can cause sore throat, swollen tongue, and cracked lips. The Recommended Dietary Allowance (RDA) for men and women ages 19+ years is 1.3 mg and 1.1 mg daily, respectively. For pregnancy and lactation, the amount increases to 1.4 mg and 1.6 mg daily, respectively.
B3 (niacin) helps the body convert food into energy and is necessary for the proper functioning of the nervous system. It also helps lower cholesterol levels and can improve cardiovascular health. A deficiency in niacin can lead to a condition known as pellagra, which can cause diarrhea, dermatitis, and dementia.RDA: Niacin is measured in milligrams (mg) of niacin equivalents (NE). One NE equals 1 milligram of niacin or 60 mg of tryptophan. The Recommended Dietary Allowance (RDA) for adults 19+ years is 16 mg NE for men, 14 mg NE for women, 18 mg NE for pregnant women, and 17 mg NE for lactating women.
B5 (pantothenic acid) essential for fatty acid metabolism – as well as to, in general, synthesize and metabolize all macronutrients, synthesis of cholesterol, hormones, and neurotransmitters. It also helps maintain healthy skin and can reduce stress levels. A deficiency in pantothenic acid is rare but can cause symptoms such as fatigue, irritability, and gastrointestinal problems.RDA: The Recommended Dietary Allowance (RDA) for men and women ages 19+ years is 5 mg daily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg daily, respectively.
B6 (pyridoxine) plays a critical role in brain function and the production of neurotransmitters that regulate mood. It is also necessary for the production of red blood cells and DNA. A deficiency in pyridoxine can cause anemia, depression, and neurological problems. RDA: The Recommended Dietary Allowance (RDA) for men ages 14-50 years is 1.3 mg daily; 51+ years, 1.7 mg. The RDA for women ages 14-18 years is 1.2 mg; 19-50 years, 1.3 mg; and 51+ years, 1.5 mg. For pregnancy and lactation, the amount increases to 1.9 mg mcg and 2.0 mg, respectively.
B7 (biotin) essential for the metabolism of fats, carbohydrates, and proteins. It also plays a crucial role in maintaining healthy skin, hair, and nails. A deficiency in biotin is rare but can cause symptoms such as hair loss, skin rashes, and neurological problems.RDA (Recommended Dietary Allowance) does not exist for biotin because there is not enough evidence to suggest a daily amount needed by most healthy people
B9 (folate [folic acid]) is necessary for cell growth and development. It is particularly important for pregnant women, as a deficiency in folate can lead to birth defects such as neural tube defects. It can also reduce the risk of certain types of cancer and improve brain function.The Recommended Dietary Allowance for folate is listed as micrograms (mcg) of dietary folate equivalents (DFE). Men and women ages 19 years and older should aim for 400 mcg DFE. Pregnant and lactating women require 600 mcg DFE and 500 mcg DFE, respectively. People who regularly drink alcohol should aim for at least 600 mcg DFE of folate daily since alcohol can impair its absorption.
B12 (cobalamin) is naturally found in animal foods. It can also be added to foods or supplements. Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells. B12 is primarily found in animal products, which means that vegans and vegetarians may need to supplement their diet with B12. RDA: The Recommended Dietary Allowance for men and women ages 14 years and older is 2.4 micrograms (mcg) daily. For pregnancy and lactation, the amount increases to 2.6 mcg and 2.8 mcg daily, respectively.
This next part is is for my fellow health enthusiasts who enjoy gossip, B17 is illegal don’t try it but I collect information the same way Jerry Seinfeld collects porsches, I’m done when I say I’m done. There’s a lot of videos online of people ordering B17 and the supplement industry is not well regulated and just because it’s easy to find doesn’t mean you need to buy it.
B17(amygdalin ) used to make a chemical called laetrile. Illegal in the United States Vitamin B17 is sourced from apricot pits and bitter almonds. It was first used in Europe and later in the United States as an alternative cancer therapy. Amygdalin (Laetrile) has not been shown to treat or prevent cancer. It is associated with serious adverse effects. Amygdalin (also called Laetrile®) can be broken down by enzymes in the intestine to produce cyanide, a known poison. Cyanide is a rapidly acting, potentially deadly chemical that interferes with the body's ability to use oxygen.