Vitamin B

Vitamin B - energy, metabolism and nervous system health

Vitamin B is a group of eight essential, water-soluble vitamins that play a key role in many of the body's metabolic processes. Each B vitamin has its own unique properties and functions, but all together they are irreplaceable for energy production, nervous system support, skin health, hair health, cardiovascular health and proper cell function. B vitamins also support immunity, improve mood and overall wellbeing.

Dietary supplements containing B vitamins are a popular choice for people with active lifestyles, those struggling with stress, fatigue and those wishing to maintain overall vitality.

B vitamins and their key functions

🟧 Vitamin B1 (thiamine)

• • Functions: Thiamine is essential for the normal metabolism of carbohydrates, allowing the body to convert food into energy. It also supports the normal functioning of the nervous system, heart and muscles.
  • Health benefits: Regular supplementation with vitamin B1 helps reduce fatigue, supports cognitive function and improves mood. Thiamine is also key in the prevention of nervous system diseases such as neuropathy and beri-beri disease.

🟧 Vitamin B2 (riboflavin)

• • Functions: Riboflavin is involved in energy production and helps convert proteins, fats and carbohydrates into fuel for the body. It supports skin health, vision and iron metabolism.
  • Health benefits: Vitamin B2 helps maintain healthy skin, supports the immune system and helps reduce symptoms of fatigue. It is also important for eye health and can prevent cataracts.

🟧 Vitamin B3 (niacin)

• • Functions: Niacin is involved in the conversion of carbohydrates, fats and proteins into energy. It also supports the health of the cardiovascular system, skin and the proper functioning of the nervous system.
  • Health benefits: Niacin helps regulate blood cholesterol levels, supports circulation and helps prevent atherosclerosis. Regular supplementation can improve skin condition and reduce symptoms of stress.

🟧 Vitamin B5 (pantothenic acid)

• • Functions: Pantothenic acid supports hormone production and metabolic processes, participating in the conversion of fats and carbohydrates into energy. It is also crucial for skin health.
  • Health benefits: Vitamin B5 helps the body cope with stress and fatigue, improves the skin's ability to recover and supports a healthy metabolism.

🟧 Vitamin B6 (pyridoxine)

• • Functions: Pyridoxine is involved in the metabolism of proteins, fats and carbohydrates. It is crucial for the production of neurotransmitters such as serotonin and dopamine, which affect mood, sleep and cognitive function.
  • Health benefits: Vitamin B6 supports brain health, improves mood, reduces symptoms of depression and fatigue and supports a healthy immune response in the body.

🟧 Vitamin B7 (biotin)

• • Functions: Biotin supports the metabolism of fats, proteins and carbohydrates and plays a key role in maintaining healthy hair, skin and nails.
  • Health benefits: Biotin helps prevent hair loss, strengthens nails and improves skin condition. It is also important for glucose metabolism and supports metabolic health.

🟧 Vitamin B9 (folic acid, folate)

• • Functions: Folic acid is crucial for the production of DNA and RNA, and supports normal cell development. It is particularly important for pregnant women as it supports the normal development of the foetus.
  • Health benefits: Folic acid supplementation prevents neural tube defects in newborns, promotes healthy foetal development and helps in the production of red blood cells, preventing anaemia.

🟧 Vitamin B12 (cobalamin)

• • Functions: Vitamin B12 supports the production of red blood cells and also supports nervous system health and energy metabolism. It is crucial for proper brain function and DNA production.
  • Health benefits: Vitamin B12 helps prevent anaemia, supports heart health, improves mood and cognitive function. It is also essential for those on a vegan diet, as its natural sources are mainly animal products.

Health benefits of B vitamin supplementation

✅ Increase energy and reduce fatigue: B vitamins support the metabolism of carbohydrates, fats and proteins, which contributes to increased energy levels and improved performance. People with a B vitamin deficiency may experience chronic fatigue, lethargy and lack of energy.

✅ Nervous system support: B vitamins (especially B1, B6 and B12) are key to nervous system health. They support the production of neurotransmitters that affect mood, sleep, concentration and overall wellbeing. Regular supplementation with B vitamins can help reduce stress, reduce symptoms of depression and improve cognitive function.

✅ Improve skin, hair and nail health: B vitamins, especially biotin, riboflavin and niacin, are essential for maintaining healthy skin, hair and nails. Supplementation with B vitamins can help reduce acne, strengthen hair, prevent hair loss and improve nail health.

✅ Cardiovascular support: Vitamins B6, B9 and B12 help to regulate levels of homocysteine - an amino acid whose elevated levels can lead to cardiovascular disease. Regular supplementation with B vitamins helps reduce the risk of atherosclerosis and supports healthy blood circulation.

✅ Supporting mental health: B vitamins, especially B6 and B12, have a significant impact on mental health, supporting the production of serotonin and dopamine, which affects mood and overall wellbeing. Their deficiency can lead to symptoms of depression, anxiety, irritability and mental fatigue.

✅ Supporting metabolic health: B vitamins, especially biotin, play a key role in glucose and fat metabolism, supporting healthy blood sugar control and preventing insulin resistance.

Who should consider supplementation with B vitamins?

❎ People with B vitamin deficiencies : B vitamin deficiencies can lead to fatigue, weakness, anaemia, skin problems, and nervous system disorders. People with B vitamin deficiencies should consider supplementation.

❎ People with busy lifestyles: People exposed to stress, intense physical and mental exertion, working under time pressure may experience an increased need for B vitamins, which support brain function and energy metabolism.

❎ Vegetarians and vegans: Those on a plant-based diet may be at risk of deficiency of vitamin B12, which is naturally found mainly in animal products.

❎ Pregnant women: Folic acid (B9) is crucial for proper foetal development, so women who are pregnant or planning a pregnancy should ensure adequate levels of this vitamin.

❎ People with skin and hair problems: B vitamins, especially biotin, can support the health of skin, hair and nails, preventing them from weakening.

Summary

B vitamins are key micronutrients that support energy metabolism, nervous system health, skin and hair health, as well as cognitive function and immunity. Supplementation with B vitamins can help fight fatigue, stress and improve overall wellbeing. They are essential for people with busy lifestyles, vegans, people with skin problems and those who want to take care of their heart and nervous system health.