All about Vitamin B

19 october 2023

Vitamin B: the energy booster that plays a crucial role in the proper functioning of our body. Whether you are an athlete, student, mother, father, or businesswoman, vitamin B is important for everyone. Read on to discover the role vitamin B plays in your health, from your brain to your muscles and more.

What is Vitamin B?

Vitamin B is not a single vitamin like vitamin A or C, but a family of eight different vitamins. Each of these B vitamins has its own unique functions in the body. Together they are referred to as the vitamin B complex, a powerful team that supports your body from head to toe.

For example, B vitamins help the body convert food into energy, thereby reducing fatigue. Additionally, they play a role in maintaining a healthy nervous system and mental functions. Some B vitamins are also important for supporting skin, hair, and nails.

What are the different B vitamins?

It was once thought there was only one vitamin B. This vitamin was named after vitamin A was discovered. However, it later became clear that there were several distinct types of vitamin B. These were then each given a number to distinguish them. Later, certain numbers were dropped as they were found not to be vitamins. Today, there are a total of eight different B vitamins, each with their own unique role:

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B8 (biotin)
Vitamin B11 (folic acid)
Vitamin B12 (cobalamin)

B Vitamins in Food

You will mainly find B vitamins in animal products such as meat, fish, dairy, and eggs. But also in various types of vegetables, fruits, and nuts.

Foods per B vitamin:

Vitamin B1 is found in whole grain bread, pork, and nuts.
Vitamin B2 is found in dairy products, green vegetables, and meat.
Vitamin B3 is present in meat, fish, and whole grain products.
Vitamin B5 is found in meat, eggs, dairy, and potatoes.
Vitamin B6 is found in fish, meat, legumes, and bananas.
Vitamin B8 is found in eggs, nuts, and dairy.
Vitamin B11 is mainly found in green vegetables, whole grain products, and meat.
Vitamin B12 is almost exclusively found in animal products such as meat, eggs, and dairy.

What is Vitamin B good for?

The different B vitamins each have their own functions that contribute to the optimal functioning of our body. Here is an overview of the health benefits per B vitamin:

Health Effects of Vitamin B1 (thiamine)

Vitamin B1 supports the normal functioning of the heart.
Vitamin B1 is good for concentration.
Vitamin B1 contributes to the normal functioning of the nervous system.
Vitamin B1 activates the natural energy in the body.

Health Effects of Vitamin B2 (riboflavin)

Vitamin B2 activates the natural energy in the body.
Vitamin B2 helps to reduce tiredness and fatigue.
Vitamin B2 contributes to the maintenance of normal red blood cells.
Vitamin B2 is good for vision and helps to see sharply.
Vitamin B2 helps to keep the skin healthy and aids its repair.
Vitamin B2 is beneficial for iron metabolism.
Vitamin B2 is good for the mucous membranes.
Vitamin B2 contributes to the normal functioning of the nervous system.

Health Effects of Vitamin B3 (niacinamide)

Vitamin B3 activates the natural energy in the body.
Vitamin B3 helps to keep the skin healthy.
Vitamin B3 is good for mood, concentration, memory, and a good mental balance.
Vitamin B3 helps to reduce tiredness and fatigue.
Vitamin B3 is good for the mucous membranes.
Vitamin B3 contributes to the normal functioning of the nervous system.

Health Effects of Vitamin B5 (pantothenic acid)

Vitamin B5 activates the natural energy in the body.
Vitamin B5 supports during stress and exertion.
Vitamin B5 helps to reduce tiredness and fatigue.

Health Effects of Vitamin B6 (pyridoxine)

Vitamin B6 contributes to normal red blood cell formation.
Vitamin B6 contributes to hormone activity.
Vitamin B6 contributes to good energy provision in the muscles.
Vitamin B6 contributes to normal psychological function.
Vitamin B6 is good for mood and memory.
Vitamin B6 plays an important role in nerve function.

Health Effects of Vitamin B8 (biotin)

Vitamin B8 activates the natural energy in the body.
Vitamin B8 contributes to the maintenance of normal hair.
Vitamin B8 contributes to the maintenance of normal skin.
Vitamin B8 contributes to normal macronutrient metabolism.
Vitamin B8 contributes to normal psychological function.
Vitamin B8 helps maintain normal mucous membranes.
Vitamin B8 contributes to the normal functioning of the nervous system.

Health Effects of Vitamin B11 (folic acid)

Vitamin B11 contributes to normal blood formation.
Vitamin B11 is good for the cell division process.
Vitamin B11 has a positive influence on the immune system.
Vitamin B11 contributes to stress resistance.
Vitamin B11 is good for mood.
Vitamin B11 contributes to tissue growth during pregnancy.
Vitamin B11 helps to reduce tiredness and fatigue.

Health Effects of Vitamin B12 (cobalamin)

Vitamin B12 supports the production of red blood cells.
Vitamin B12 contributes to normal cell division.
Vitamin B12 has a positive influence on the immune system.
Vitamin B12 contributes to brain and nerve functions involved in learning ability.
Vitamin B12 plays an important role in the formation of nerve cells.
Vitamin B12 helps release energy from food.
Vitamin B12 helps to reduce tiredness and fatigue.

Did you know that all B vitamins are water-soluble? This means you can hardly store reserves of these vitamins in your body, except for vitamin B12.

What is the recommended daily intake of Vitamin B?

The recommended daily intake (RDI) varies per B vitamin. Sometimes it may be necessary to take a higher dose of a specific B vitamin. On the other hand, it can be beneficial to consider a supplement that contains all B vitamins, as these vitamins often work synergistically. It's good to know that not all B vitamins are available individually and you can only find them in a vitamin B complex. In most cases, a daily dose of 50 micrograms for all B vitamins is more than sufficient. One capsule a day of a vitamin B complex is usually enough.

Vitamin B Deficiency

If you eat healthily and varied, you generally get enough B vitamins. Therefore, a vitamin B deficiency is rare, but there are exceptions. For example, vitamin B12. A deficiency of this vitamin occurs relatively more often. Especially if you eat vegan, you are at risk of a deficiency. This is because the well-absorbed form of vitamin B12 is only found in animal products. Vegans are therefore advised to take a vitamin B12 supplement.

What are the symptoms of a vitamin B deficiency?

A deficiency of one or more B vitamins in the body can lead to various complaints. The exact symptoms differ per B vitamin. A deficiency of vitamin B1 can result in psychological complaints such as anxiety and memory loss, while a lack of vitamin B2 can cause skin inflammations. A deficiency of vitamin B11 (folic acid) can lead to fatigue and anaemia, and in pregnant women, it can lead to birth defects in the baby. A deficiency of vitamin B12 is often characterised by fatigue, concentration problems, and muscle cramps. In the Netherlands, deficiencies of vitamins B3, B5, B6, and B8 are almost non-existent.

What are the consequences of an excess of Vitamin B?

Vitamin B1: No negative effects are known. An excess is excreted again.
Vitamin B2: No negative effects are known. An excess is excreted again.
Vitamin B3: In excess, your blood vessels may dilate. This can cause hot flushes.
Vitamin B5: At very high daily doses, you may experience diarrhoea. You can only get too much vitamin B5 if you use supplements.
Vitamin B6: For vitamin B6, a maximum of 21 milligrams per day has been established. If you use supplements with more than this amount daily for a long time, you risk peripheral neuropathy. This is a condition that affects the nervous system and can lead to numbness, tingling, or severe nerve pain in hands and feet. It's good to know that there are different forms of vitamin B6, some of which are safer than others at high doses. Read here about the bio-active and non-bio-active forms of vitamin B6.
Vitamin B8: No negative effects are known. An excess is excreted again.
Vitamin B11: There are no indications that too much vitamin B11 (folic acid) from food is harmful. However, folic acid, especially in high doses, can mask a vitamin B12 deficiency.
Vitamin B12: The risk of side effects from too much vitamin B12 is very small. There are no known side effects in people who have taken too much vitamin B12 for a long time. The body prevents excessive amounts from being absorbed from the gastrointestinal tract.

Can I take Vitamin B supplements during pregnancy?

Especially vitamin B11 (folic acid) is recommended during pregnancy. Adding folic acid to your diet increases the folate status of the mother. A low folate status in the mother is a risk factor for the development of a neural tube defect in the growing foetus. Additionally, folic acid contributes to the growth of tissues during pregnancy.

Besides folic acid, it is also important to get enough other B vitamins. For example, vitamin B12 plays a role in the process of tissue growth and development, while vitamin B2 supports the formation of nerve cells. Discover here other supplements that are important during pregnancy. Always consult your healthcare provider for the correct dosage and combination of B vitamins during pregnancy.

In Conclusion

Vitamin B is a powerful group of nutrients, each making its unique contribution to your health. From influencing your mood to supporting your physical condition, vitamin B is a must for anyone pursuing a healthy lifestyle.

Do you have a question or would you like personal advice? Feel free to contact our health coaches via the online chat or visit one of our stores.