Vitamins are essential compounds for the proper functioning of the human body . Found in two different types, B vitamins are part of the water-soluble vitamins and are distinguished by their large number . In fact, they are the only vitamins found in groups. There are eight of them: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B8), folic acid (B9) and finally cobalamin (B12).
What exactly is vitamin B?
This vitamin complex exists in only one form: they are water-soluble . They cannot be stored or stored by the body and are excreted in the urine . This is why it is essential to take them every day, particularly through food. A healthy, balanced diet is normally able to provide all these vitamins in sufficient quantities.
Each has its own use with its different daily needs . All used independently of each other, their combination has no particular therapeutic indication.
What are the sources of B vitamins?
Their origins are diverse , but the vast majority of these vitamins are present in both plant and animal sources . Only vitamin B12 is found only in animal sources. Vitamins B3, B5, B6 and B8 are found in meat, offal and eggs, but are also found in plant sources (cereals, fruits and vegetables). Vitamins B1, B2 and B9 , for their part, are found almost exclusively in plant sources : citrus fruits, green vegetables, oilseeds and even in potatoes.
On the surface, sources of B vitamins appear similar . However, animal products are actually better absorbed than plant-based products .
Due to the poorer assimilation of plant sources , it is essential for vegetarians and vegans to turn to food supplements to avoid deficiencies, particularly vitamin B12.
What are the roles of these vitamins?
They all play an essential role in maintaining our health . Generally speaking, they play a similar role in participating in the production of energy for the body . They are involved in energy metabolism by playing a key role in the assimilation of nutrients (carbohydrate metabolism, lipids and protein synthesis) and in the production of energy in the body.
Some will help the proper functioning of the nervous system, such as vitamins B1, B2, B3, B6, B8, and B12, or even manage fatigue with vitamins B3, B5, B6, and B12 by stimulating physical and mental performance. Ensuring the production of red blood cells is also one of the main roles of vitamins B2, B6, B9, and B12.
Some also have more specific functions , which is particularly the case with vitamin B6 which will stimulate the synthesis of sex hormones , vitamin B5 for steroid hormones and vitamin B1 for the functioning of the heart .
Psst, they are known for having healthy skin and hair !
How much should I bring?
As mentioned above, B vitamins must be taken daily because most of them cannot be stored by the body. Therefore, recommended intakes have been established based on age, gender , and type of vitamin to cover all the body's needs. This dose will depend on the individual's physiological state , which is why pregnant or breastfeeding women will have higher needs.
For an adult, the amounts of B vitamins are as follows:
- Vitamin B1 - 0.1 mg per day
- Vitamin B2 - 1.6 mg per day
- Vitamin B3 - 1.6 mg per day
- Vitamin B5 - 6 mg for a man and 5 mg for a woman per day
- Vitamin B6 - 1.7 mg for a man and 1.6 mg for a woman per day
- Vitamin B8 - 40 µg per day
- Vitamin B9 - 330 µg per day
- Vitamin B12 - 4 mg per day
The risk of vitamin B deficiency is quite low since a varied diet is enough to meet these needs. However, in certain situations such as poor diet, pregnancy or certain health problems (Crohn's disease, etc.), it is more complicated to provide them in sufficient quantities. To combat deficiencies, it will then be necessary to turn to supplementation through food supplements to reach the recommended dose. The main symptoms of a vitamin B deficiency are cardiac and neurological disorders, inflammation of the skin and mucous membranes, loss of appetite and weight loss, etc.
On the contrary, excess can also have an impact on health , even if it is very difficult to reach this stage. It is therefore important to follow the recommended intakes but also the maximum tolerable intakes for certain vitamins:
- Vitamin B3 - 35 mg
- Vitamin B6 - 100 mg
- Vitamin B9 - 1,000 mg
In short, vitamins are essential components for ensuring good health . A healthy and balanced diet will help you provide everything your body needs to function. Choose a selection of responsibly sourced meat and seasonal fruits and vegetables to ensure a complete vitamin intake. Your body will thank you!
