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As seen on BCTV Noon News
B VITAMINS – THEIR ROLE IN OUR
BODIES AND FOOD SOURCES
B vitamins help us use the energy
we consume. Vitamins do not provide us with energy directly but they
are involved in the conversion of carbohydrates, proteins and fats
into energy. There are 8 B vitamins.
-
B1 (thiamin) helps transform
carbohydrates into energy
-
B2 (riboflavin) for energy
release, healthy skin, mucous membranes and nervous system
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B3 (niacin) helps transform
food into energy, necessary for growth and hormone production
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B6 (pyridoxine) essential
for synthesis and breakdown of amino acids, aids metabolism. Involved
in the production of serotonin.
-
Folic acid essential
for blood cell production, healthy nervous system
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Biotin essential for
metabolism of carbohydrates, proteins and fats
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B12 essential for the
synthesis of red and white blood cells and for the metabolism of
food
-
Pantothenic acid is necessary
for metabolism of carbohydrates, proteins and fats
Why are these vitamins linked
together?
They have any common traits such
as they are all water soluble, they are often found in the same food
sources, most function as co-enzymes (working together with enzymes)
to perform functions such as carbohydrate, protein and fat metabolism.
Food Sources and recommended
intakes
|
B Vitamin
|
Dietary Reference
Intake (DRI) for women aged 19+
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Best Food Sources
|
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Thiamin (B1)
|
1.1 mg
|
Pork, liver, whole grain and
enriched breads and cereals, dried peas, beans and lentils
|
|
Riboflavin (B2)
|
1.1 mg
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Milk, yogurt, cottage cheese,
meat, leafy greens, whole grains and enriched breads and cereals
|
|
Niacin (B3)
|
14 mg
|
Milk, eggs, poultry, fish, whole
grains and enriched breads and cereals, nuts, all protein
foods
|
|
B6
|
1.3-1.5 mg
|
Whole grains, bananas, potatoes,
legumes, fish, meat, poultry
|
|
Folate
|
0.4 mg
|
Spinach, orange juice, lentils,
asparagus, artichokes, avocado, leafy greens, wheat germ,
whole grains
|
|
B12
|
2.4 mcg
|
Meat, poultry, fish, dairy products,
eggs, fortified soy and rice milk
|
|
Biotin
|
30 mcg
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Most foods
|
|
Pantothenic Acid
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5 mg
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Most foods
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Should you supplement with B
vitamins?
-
If you are eliminating whole
food groups or feel you aren’t getting enough B vitamins you should
take a multivitamin with all the B vitamins. To get extra Bs take
a high potency multi or a B complex.
-
If you are vegan you should
take B12 as a supplement
-
If you have part of your ileum
resected you may require B12 supplementation via injections into
the muscle
-
If you are a female in the childbearing
years and/or pregnant you should supplement with folic acid to prevent
neural tube defects. Ensure there is 0.4-7 mg folic acid in your
multivitamin
-
Folic acid may also help reduce
the risk of heart disease. Take folic acid with B12. Both are
dependent on each other.
-
If you take birth control pills
you should consider B6 and folic acid supplements
Note: niacin in supplements can
cause flushing of the face and chest. To avoid this take your B supplements
right after a meal or find a supplement with niacinamide (a form of
niacin that does not cause flushing).
Can you get too much of any of
the B vitamins?
Yes. Although they are water soluble,
you can still take too much in supplement form. Excess B3 (niacin)
can lead to liver damage, ulcers and increased blood sugars, while
large doses can cause rashes and stinging sensations. Excess B6 can
cause irreversible nerve damage. Excess folic acid can mask a B12
deficiency. Take a B complex rather than one single B vitamin as
all the B vitamins work together and taking only one could upset their
balance.
Watch for the Eating for
Energy segment every Tuesday on BCTV's Noon News
Hour!
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