What are All of the B Vitamins?

  Contributed by: Elizabeth Taylor, Pharm.D.  Candidate

                        KU School of Pharmacy
Text Box: WHAT IS VITAMIN B? It is a group of water soluble vitamins that are formed from bacteria, yeast, fungi, or molds. Vitamin B participates in many of the chemical reactions in the body, which are responsible for providing energy to the body during the conversion of glucose from carbohydrates. These vitamins are also critically required for the metabolism of fats and proteins, as well as, the health and maintenance of the body’s nervous system. TYPES OF VITAMIN B: B1: Thiamine B2: Riboflavin B3: Niacin B6: Pyridoxine B9: Folic acid B12: Cyanocobalamin Text Box: B-complex vitamins: are a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. These complex vitamins are essential for: The breakdown of carbohydrates into glucose (this provides energy for the body) The breakdown of fats and proteins (which aids the normal functioning of the nervous system) Muscle tone in the stomach and intestinal tract Skin Hair Eyes Mouth Liver Text Box: WHO SHOULD TAKE VITAMIN B? Doctors and nutritionists suggest that everyone should take B-complex vitamins as a group for overall good health. However, most agree that the best way to get our B vitamins is naturally -- through the foods we eat! For further information contact your doctor, pharmacist, or visit www.mamashealth.com or home.howstuffworks.com Text Box: Next Page Text Box: Previous Page

FUNCTIONS AND FOOD SOURCES:

VITAMIN

FUNCTION

FOOD SOURCE

B1: Thiamine

Heart, muscles, and nervous system

Breads, cereals, pasta, whole grains, lean meats, fish, dried beans, peas, and soybeans

B2: Riboflavin

Body growth, red blood cell production, and helps in releasing energy from carbohydrates

Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk

B3: Niacin

Assists in function of digestive system, skin, and nerves. Converts food to energy

Dairy products, poultry, fish, lean meats, nuts, and eggs

B6: Pyridoxine

Synthesis of antibodies in the immune system helps maintain normal brain function and acts in the formation of red blood cells. Required for the chemical reaction of proteins

Beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals

B9: Folic acid

Coenzyme with B12 and vitamin C in the breakdown of proteins, production of red blood cells, DNA synthesis, stimulates the formation of digestive acids

Beans, legumes, citrus fruits, juices, whole grains, dark green leafy vegetables, poultry, pork, and shell fish

B12: Cyanocobalamin

Metabolism, formation of red blood cells, and maintenance of central nervous system

Eggs, meat, poultry, shellfish, milk, and milk products