Your Complete Guide to B Vitamins
B vitamins play a starring role when it comes to energy, brain function, and metabolism. These essential vitamins help your body convert food to fuel, support healthy cells, and keep your nervous system functioning at its best.
Because they are water-soluble, they are not stored in your body long term, which means they need to be replaced daily. Luckily, B vitamins can be found in many of the foods you eat.
The eight B vitamins include:
B1 (Thiamine)
B2 (Riboflavin)
B3 (Niacin)
B5 (Pantothenic acid)
B6 (Pyridoxine)
B7 (Biotin)
B9 (Folate)
B12 (Cobalamin)
Each one has a specific and essential role in the function of your body.
B Vitamins and Their Benefits
Vitamin B1 (Thiamine)
Thiamine helps your body convert carbohydrates into energy.
Benefits
Converting food into adenosine triphosphate (ATP) for your cells
Supports nerve cell function
Deficiency in Thiamin can cause swelling, loss of muscle coordination, weight loss, and lowered immunity. Great sources of thiamin can be found in pork chops, black beans, and certain fortified cereals and bread products.
Vitamin B2 (Riboflavin)
Riboflavin is essential for growth and overall cell function. It is part of two coenzymes that assist in energy production, metabolism, and cellular function. Deficiency in B2 is rare in the U.S. and is commonly found in meat and dairy products. It can be found in fortified foods, yogurt, almonds, and cheese.
Vitamin B3 (Niacin)
Niacin supports metabolic and cardiovascular health. It converts into a coenzyme that is then used throughout the body in different processes.
Benefits
Helps convert nutrients into energy
Supports healthy skin
Creates and repairs DNA
Deficiency in B3 is uncommon, however, undernourishment can put you at risk for deficiency. You may be at risk if you have: alcohol use disorder, anorexia, HIV and AIDS, inflammatory bowel disease, or cirrhosis of the liver. Chicken breast, salmon, brown rice, and peanuts are a good source of B3.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is involved in production of coenzyme A, which is crucial to build and break down fatty acids.
Benefits
Supports metabolism
Helps produce hormones
Assists in energy production
Deficiency in B5 is uncommon as it is found in many foods like sunflower seeds, chicken breast, mushrooms, and milk.
Vitamin B7 (Biotin)
Vitamin B7, or Biotin, is widely known for its association with hair and nail health.
Benefits
Helps break down fats, carbs, and proteins in food
Assists in cell function
Biotin can be found in eggs, salmon, sweet potatoes, or almonds.
Vitamin B9 (Folate and Folic Acid)
Vitamin B9 is most associated with women who are pregnant or planning pregnancy. Folate is essential for the proper formation of the brain and spine in a developing fetus. It is also essential for cell growth and DNA formation.
Benefits
Supports DNA and RNA production
Helps form red blood cells and keep them healthy
Prevents defects in neural tube development in a fetus
Supplements for B9 are only recommended for women who are pregnant or may become pregnant as they can mask B12 deficiency when taken for long periods of time. B9 can be found in spinach, brussel sprouts, asparagus, or avocado.
Vitamin B12
Vitamin B12 is among the most talked about B vitamins.
Benefits
Supports red blood cell production
Maintains healthy nerve cells
Plays a role in DNA production
Supports the metabolism
A deficiency in B12 can cause fatigue, weakness, and nerve problems. B12 is found primarily in animal-based foods, which is why vegetarians and vegans are at higher risk for deficiency. Salmon, nutritional yeast, beef, or even yogurt and good sources of B12. Supplementation through IV therapy or B12 injections with us at Sierra IV are a great alternative to normal supplements.
Prioritizing a balanced diet and supplementing when appropriate can help ensure your body performs at its best. For those who may benefit from additional support, IV therapy offers an efficient way to replenish key nutrients and promote whole-body wellness. Our experienced nursing team is here to help you determine the IV therapy or injection that best aligns with your individual health goals. Contact us today to learn how we can support you in feeling your best from the inside out.
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