B Vitamins - What They Do and Where to Find Them

Posted on June 16th, 2024

We frequently hear that B vitamins are essential to health, yet perhaps it is not clear why. In this post, we will explore the benefits of the B vitamins as well as include common foods that contain them.

B1 (Thiamine) - Thiamine is needed in the conversion of carbohydrates into cellular energy. It is water-soluble and needs to be supplied daily in our diet. Absorption of thiamine occurs in the small intestine and therefore the health of the digestive system is critical to obtaining this vitamin. Deficiency of this vitamin can present as muscle weakness or swelling. Food sources of thiamine include pork, fish, beans, whole grains, sunflower seeds, and yogurt.

B2 (Riboflavin) - Riboflavin is a key component in cellular energy production and acts as a coenzyme allowing reactions to occur. It is also active in detoxification processes and long-term deficiency can cause brain and heart dysfunction. Deficiency can also lead to skin concerns, anemia or swollen tongue. Individuals following a vegan diet need to evaluate intake. Some individuals with migraines respond to high dose riboflavin. Food sources of riboflavin include dairy products, eggs, red meat, salmon, cod, chicken, almonds, and quinoa.

B3 (Niacin) - A key factor in creating two forms of coenzymes that help to create cellular energy from food. It is so vital that there is a back-up system to create this vitamin from the amino acid tryptophan (found in animal foods). Niacin can help to maintain cholesterol levels in the blood. Deficiency is rare and can manifest as fatigue, diarrhea, memory loss or dermatitis. Food sources include most vegetables, mushrooms, brown rice, peanuts, avocados, chicken, fish, nuts and legumes.

B5 (Pantothenic Acid) - Pantothenic acid is another B-vitamin necessary in the conversion of food to energy. It also plays a role in sex and stress hormone production, as well as red blood cell formation. Deficiency can manifest as burning in the hands and feeds, headache, muscle cramps, and loss of appetite. Food sources of pantothenic acid include mushrooms, salmon, avocados, chicken breast, sunflower seeds, milk, pork chops, lentils, and sweet potatoes. 

B6 (Pyridoxine) - Pyridoxine helps more than 100 enzymes function in the body and plays a key role in the breakdown of macronutrients. One of its key roles is in neurotransmitter production, and prolonged stress can drive depletion. Additionally, low B6 levels can elevate homocysteine, which is an independent marker of cardiovascular disease risk. Deficiency can cause anemia, cracks at the mouth corners, and swollen tongue. Food sources include liver, chicken, tuna, salmon, chickpeas, bananas, dark leafy greens, potatoes, avocadoes, and pistachios.

B7 (Biotin) - Biotin also participates in macronutrient metabolism, cell signaling and gene regulation. It is available through the diet and can also be produced by gut bacteria. Deficiency usually results in thinning hair, brittle nails, depression, and a scaly red rash around body orifices. Food sources include organ meats, legumes, eggs, seeds, mushrooms, bananas, pork chops, sweet potatoes, almonds, and salmon.

B9 (Folate) - Folate is a key coenzyme in cell division, helps form red blood cells and DNA, and helps the body use /create proteins. Folate is key in fetal development and anyone wishing to become pregnant should consider supplementation, especially in the context of possible dietary insufficiency. Deficiency of folate can result in anemia, gray hair, poor growth, swollen tongue, mouth ulcers, and diarrhea. Food sources include green leafy vegetables, citrus fruit, beans, asparagus, spinach, broccoli, avocados, and mangoes.

B12 (Cobalamin) - Cobalamin is supportive of nerve cell function, helps form red blood cells, and helps form DNA. Deficiency of B12 can result in fatigue, anemia, and depression. Adequate stomach acid is necessary for proper B12 absorption and some medications like PPIs can hamper this process. Food sources of B12 include clams, tuna, crab, beef, fortified tofu, nutritional yeast, and eggs. Supplements are advised for those following a vegan dietary pattern.

It is vital to recognize that deficiencies of the B vitamins typically do not occur in the context of a well-rounded diet, however, some medications cause depletion and supplementation may be necessary. The aging process can impact eating behavior and absorption, so nutrient density becomes more important the older we get. Certain dietary patterns can create deficiencies and yearly bloodwork can help to elucidate any concerns. Speaking with our in-house nutritionist about testing and diet can ensure that you are eating to support your body’s needs.