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B Vitamins

May 11th, 2004

As seen on BCTV Noon News

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
B3 (niacin) helps transform food into energy, necessary for growth and hormone production
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
Biotin essential for metabolism of carbohydrates, proteins and fats
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+	Best Food Sources
Thiamin (B1)	1.1 mg	Pork, liver, whole grain and enriched breads and cereals, dried peas, beans and lentils
Riboflavin (B2)	1.1 mg	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	Most foods
Pantothenic Acid	5 mg	Most foods

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!