It is common knowledge for most that we should aim to have a diet rich in vitamins and nutrients. However, sometimes it can feel overwhelming trying to understand the mechanisms and functions of most vitamins.
The B-group vitamins are a collection of eight water-soluble vitamins essential for various metabolic processes. Most of these vitamins can’t be stored in the body and must be consumed regularly in the diet.
We will note however it is important not to self-diagnose a vitamin deficiency because some vitamins can be toxic if taken incorrectly. That’s why we always advise to speak to a health professional before considering supplementation.
Types of B Vitamins:
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate or folic acid (B9)
- Cyanocobalamin (B12)
Thiamin (B1)
- Thiamin also known as B1 has a main function in the body which include converting glucose into energy and plays a large role in nerve function.
Riboflavin (B2)
- Riboflavin is primarily involved in energy production and helps support vision and skin health.
Niacin (B3)
- Niacin is an essential nutrient for the body to convert carbohydrates, fat and alcohol into energy. It helps maintain skin health and supports the nervous and digestive system. Unlike other B-group vitamins, niacin is very heat stable and little is lost in cooking.
Pantothenic acid (B5)
- B5 is similar to other B vitamins in the fact that it is needed to metabolise carbohydrates, proteins, fats and alcohol. It also plays a role in the production of red blood cells and steroid hormones.
Pyridoxine (B6)
- B6 is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. If influences brain processes and development, immune function and steroid hormone activity.
Biotin (B7)
- B7 is required for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. High biotin intake can contribute to raised blood cholesterol levels.
Folate or Folic Acid (B9)
- Folate or folic acid (the synthetic form of folate most commonly used in dietary supplements) is needed to form red blood cells, which carry oxygen around the body. It helps the development of the foetal nervous system, as well as DNA synthesis and cell growth. Women of child-bearing age need a diet rich in folate for this reason.
Cyanocobalamin (B12)
- B12 helps to produce and maintain the myelin surrounding nerve cells, mental ability, red blood cells formation and the breaking down of some fatty acids and amino acids to produce energy. Vitamin B12 has a close relationship with folate, as both depend on the other to work properly.
Food sources of B vitamins include; meat, poultry, fish, milk, yogurt, wholegrain breads and cereals, eggs, legumes, nuts, seeds, mushrooms and cauliflower.
ANC’s Super B 50 contains a blend of B1, B2, B3, B5, B6, B7 and B12 to cover all your nutritional needs and our Activated B12 is also a great supplement to support B12 levels in the body.
