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The complete guide to vitamin B

Introduction

B vitamins, like all other vitamins, are natural compounds that the body needs to help us stay healthy. Bacteria in the gut microbiome produce B vitamins that can be easily absorbed. But, in general, the microbiome does not produce enough B vitamins to meet our daily needs, so you need to get them directly from food. A healthy and balanced diet that includes whole grains, legumes, seeds, nuts and dark leafy vegetables is the perfect way to maintain adequate dietary levels of B vitamins. But if these are not your favorite foods, you can always refuel with a B complex nutritional supplement.

What are B vitamins?

B vitamins were once considered a single vitamin called vitamin B. However, scientific research has since identified vitamin B as a group of eight different water-soluble compounds, collectively called the B vitamin complex. Being water-soluble, B vitamins are quickly eliminated through urine and are not easily stored in the body, which means that you need to regularly supplement your intake to avoid penalties.

Although each B vitamin offers essential functions in the body, it is generally recognized that they often work best in synergy, which is why, in nutritional supplements, they are usually found together, as a complex. As a combined force, they help promote normal growth and metabolism. A B vitamin complex supplement usually provides all eight B vitamins.

Although B vitamins work effectively as a team, decades of research have identified that each B vitamin has a unique and important function in the body. Let's take a closer look at how each B vitamin influences health and well-being.

1. Vitamin B1-thiamine

Thiamine acts as a cofactor of the enzyme thiamine pyrophosphate, also known as the active form of vitamin B1. Thiamine has many important health benefits, including :

• convert carbohydrates into energy
• support the nervous system
• support heart function
• contribute to normal psychological functioning1

Severe thiamine deficiency is relatively rare (except in alcoholics) and leads to a pathology known as beriberi. If you have low thiamine levels, you may first experience fatigue, sleep disturbances, a bad mood and constipation.

2. Vitamin B2-Riboflavin

Riboflavin is needed by the body to help produce two main coenzymes, flavin mononucleotide and flavin adenine dinucleotide. These important enzymes help to release energy from fats, proteins and carbohydrates.2 Riboflavin is also necessary for tryptophan metabolism, and by and large it helps the nervous system to function normally. Other areas of health in which riboflavin contributes are :

• protect cells from oxidative stress
• support iron metabolism and red blood cell production
• support the normal function of the skin
• support normal mucous membranes
• maintain normal vision2, 3

The lack of riboflavin can lead to a decrease in energy production, especially in cells that replicate frequently, such as those present in mucous membranes and skin. If you have a deficiency, you may notice that your lips and the corners of your mouth crack or that your tongue and eyes are sore and inflamed.

3. Vitamin B3-niacin

Many B vitamins help promote the action of important cellular enzymes that play a key role in the way our cells produce energy. Vitamin B3, also known as niacin, helps support the action of two coenzymes - nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). These coenzymes are involved in more than fifty different metabolic reactions in the body, ranging from energy production to maintaining the skin and mucous membranes and maintaining a healthy nervous system.2,3 Studies show that niacin also contributes to normal psychological functioning and that a serious deficiency can lead to confusion and even contribute to dementia, which are common features of a pathology called pellagra.

4. Vitamin B5-pantothenic acid

Vitamin B5, also known as pantothenic acid, is part of a natural compound called coenzyme A (CoA) that is used by all cells in the body during the energy production process. This vitamin also contributes to the normal functioning of the following functions :

• adrenal activity
• production of several steroid hormones, cholesterol and vitamin D
• production of vitamin D
• synthesis of the neurotransmitter acetylcholin2, 3

Studies show that B5 helps reduce fatigue and signs of deficiency can include weakness, fatigue, sleep disturbances and nausea. However, vitamin B5 deficiency is relatively rare because this vitamin is found in a very wide range of foods.4

5. Vitamin B6-pyridoxine

Just like most B vitamins, the roles of vitamin B6 include contributing to energy production, metabolism, reducing fatigue and exhaustion, as well as contributing to normal psychological functioning. But vitamin B6, also known as pyridoxine or P-5-P, is also involved in :

• the formation of cysteine, body proteins and structural compounds
• the support of the synthesis of chemicals involved in the transmission of nerve signals in the nervous system
• support the normal formation of red blood cells
• an aid to the regulation of hormones
• support of normal immune function

Studies show that vitamin B6 deficiency is relatively rare, but characterized by mental confusion, depression and impaired nerve function.

6. Vitamin B7-biotin

As a member of the B vitamin family, biotin also contributes to metabolic processes in which proteins and carbohydrates are broken down and converted into energy. But this vitamin B is a real celebrity in the field of beauty because it contributes to the normal functioning of hair and skin. Biotin also contributes to the normal functioning of the nervous system and plays an important role in normal psychological functioning.

Dry and scaly skin, poor condition and hair loss, as well as conjunctivitis and neurological problems are just some of the symptoms that can be associated with a lack of biotin.4

7. Vitamin B9-folate

Folate, also known as folic acid, tends to associate and function with vitamin B12 in many processes in the body. Just like vitamin B6, folate helps reduce fatigue and exhaustion, promotes the production of new red blood cells and promotes normal immune function. But this specific vitamin B has an important role to play during pregnancy during which it is vitally important for DNA synthesis, cell growth and fetal development and participates in the normal development of the baby's nervous system.

Without folate, cells do not divide and reproduce properly, which affects all cells and tissues in the body, but it is the cells with high turnover, such as red blood cells and the cells that line the insides and genital tracts, that could be most affected.4

Women who are planning a lump need a diet rich in folate and it is recommended to take a folic acid supplement to help reduce the risk of fetal neural abnormalities. Symptoms of folate deficiency include fatigue, exhaustion and weight loss.

8. Vitamin B12-cobalamin

Vitamin B12 is usually known as cobalamin, but there are many variations of vitamin B12, including methylcobalamin, adenosylcobalamin, cyanocobalamin, hydroxocobalamin.5 In its natural state, vitamin B12 is found bound to proteins in food, the action of stomach acid during digestion releases B12 which then associates with a substance in the stomach called intrinsic factor, before being absorbed into the blood.

Vitamin B12, like most other B vitamins, contributes to the production of new red blood cells. In addition to this, vitamin B12 is a coenzyme for a variety of metabolic functions, including carbohydrate and fat metabolism, as well as protein synthesis. Vitamin B12 is responsible for the reactivation of folate and they work together to help synthesize DNA.4 Vitamin B12 deficiency is frequently observed in the elderly and some patients, and it can lead to a form of anemia. Signs and symptoms of low vitamin B12 levels may include numbness, tingling, fatigue, diarrhea, depression, mental confusion, and a smooth tongue.

The many roles of B vitamins

Generally speaking, B vitamins tend to interact with enzymes and allow enzymes to function more efficiently. They facilitate and influence vital cellular chemical reactions such as energy production and help regulate metabolic and physiological processes considered essential for the proper functioning of the body.

1. How do B vitamins promote fitness levels?

When it comes to sports, physical performance and the pursuit of a more active lifestyle, B vitamins are extremely important, regardless of whether you are a top athlete or just regular workouts at the gym. This is due to the fact that vitamins B1, B2, B3, B5, B6 and B12 contribute to normal energy metabolism. In addition, vitamins B2, B3, B5, B6 and B12 also contribute to the reduction of fatigue and exhaustion, which could be useful to support motivation, help develop endurance or promote recovery after training.

2. Could B vitamins help achieve premenstrual hormone balance?

Some women experience a series of symptoms during the premenstrual phase of their cycle, such as a bad mood, breast tenderness and bloating, which may be associated with a change in hormonal levels. There are two B vitamins that can be useful for supporting menstrual hormonal balance. Studies have shown that vitamin B5 is necessary for the normal synthesis of reproductive steroid hormones (estrogen, progesterone, testosterone), and vitamin B6 is involved in the regulation of hormonal activity, which makes it an ideal combination for hormonally difficult months.

3. How are B vitamins good for mood, concentration and memory?

Maintaining optimal brain health during all stages of life is probably at the top of most people's list. There are several dietary and lifestyle factors that could impact cognitive function and state of mind, including your intake of certain nutrients like vitamins B3, B6, B12 and folates. These are especially important because they contribute to normal psychological function, while vitamin B5 contributes to normal mental performance.

4. What is the connection between B vitamins and heart health?

It is believed that high levels of a substance called homocysteine make it possible to increase the risk of heart attacks and strokes by contributing to hardening of the arteries. Like cholesterol, prolonged high levels of homocysteine can irritate the inner lining of blood vessels, which can lead to the formation of plaques that narrow and harden the arteries.8 Researchers have found that folic acid, vitamins B6 and B12 all contribute to the normal metabolism of homocysteine, so they play a very important role in maintaining a healthy heart. Vitamin B1 has also been shown to contribute to the normal functioning of the heart.

5. Could the eyes get benefits from B vitamins?

Many of us take our 20:20 vision for granted, but as soon as you reach a certain age, you can start thinking about ways to preserve your eyesight. Studies show that vitamin B2 contributes to the maintenance of normal vision, so this vitamin helps to keep your eyes healthy.

6. Do B vitamins contribute to resilience in the face of stress?

If you are constantly stressed, B-complex vitamins could be the nutritional support you need. Vitamins B6, B12, thiamine and niacin all contribute to the normal functioning of the nervous system.

How much B vitamins do you need?

The nutrient reference value (NRV) for B vitamins varies depending on each B vitamin and is considered to be the dietary level required to help maintain normal health for healthy individuals. B vitamins are found in many natural foods, including complex carbohydrates such as whole grains, legumes and lentils.

Daily NRV for B vitamins :

• B1 - men = 1 mg, women = 0.8 mg
• B2 - men = 1.3 mg, women = 1.1 mg
• B3 - men = 17 mg, women = 13 mg
• B5 - no UK NRV for vitamin B5 but the European RDA is 6 mg
• B6 - men = 1.4 mg, women = 1.2 mg
• Biotin - no UK NRV for biotin but the European RDA is 150 mcg
• Folate - adults = 200 mcg plus an additional 100 mcg during pregnancy and 60 mcg during lactation. The recommended preconception levels are 400 mcg up to the 12th week of pregnancy
• B12 - men = 1.5 mcg, women = 1.5 mcg

Are there any risk factors for vitamin B deficiency?

Since B vitamins are water-soluble, they are not easily stored in the body for significant periods of time (with the exception of vitamin B12 and folate, which are stored in the liver).9 Therefore, a daily intake of B vitamins should be consumed as part of a healthy, balanced and nutritious diet. The elderly, vegans, alcoholics and people with Crohn's disease and celiac disease are most at risk of B vitamin deficiencies.

Six quick facts about B vitamins

1. An excess of riboflavin can give urine a bright yellow-green coloring!
2. B vitamins from food are easily lost during cooking and are destroyed by exposure to air and light.4
3. Thiamine is extremely sensitive to alcohol and sulfites, both of which can interfere with the absorption and use of thiamine in the body.
4. Despite its presence in a wide variety of foods, folic acid deficiency is widespread throughout the world.10
5. It is estimated that 50-70% of vegetarians and vegans have insufficient levels of vitamin B12.11
6. Although tempeh, miso and seaweed contain vitamin B12, it is unlikely that the B12 present in these foods will be well absorbed. Savvy vegans should include a vitamin B12 supplement to supplement their diet.

Are there different types of vitamin B supplements?

It is possible to purchase individual B vitamins, but the body uses many B vitamins in combination to perform certain functions and, due to their interdependence, supplementation in a high dose may have a low value and could potentially increase the risk of deficiency of others. The ideal option is to take a B-complex supplement, which contains a little of the eight B vitamins, and then supplement with individual B vitamins according to the recommendations of a medical professional.

Vitamin B supplements like other vitamins are available in many different forms, including liposomes, tablets, capsules, powders, liquids, sprays and gels. Many supplements (with the exception of liposomes) contain different synthetic excipients, which are ingredients that do not have any active nutritional functions. They are added to improve flavor, stability, manufacturing processes and shelf life, but they can also affect the bioavailability of the vitamin.

Liposomes, on the other hand, use phospholipid excipients, which are natural compounds that provide additional health benefits and guarantee maximum absorption.

Liposomes, what exactly are they?

Liposomes are spherical nanoparticles that encapsulate nutrients by transporting them quickly into the bloodstream, while protecting the nutrients inside from oxidation and degradation. The outer shells of liposomes are very similar in structure to human cell membranes, so they easily fuse to create an opening so that the nutrient is efficiently delivered into the cell. The unique delivery system of liposomal technology ensures a much higher absorption of nutrients compared to standard oral B-complex supplements.

Altrient B liposomal is manufactured in the USA by LivOn Laboratories using the unique patented liposomal encapsulation (LET) technology.

Why are phospholipids so important?

Phospholipids are a class of lipids (fats) that are major components of cell membranes, they provide structure, flexibility and protection for all cells. Maintaining the fluidity of cell membranes ensures efficient transport of nutrients, hormones and neurotransmitters. Phospholipids are also an important source of the main omega 3 fatty acids found in membranes and known to contribute to the normal functioning of the heart.

Why choose a liposomal B complex?

The body's ability to store B vitamins is limited, which is why, if your diet is poor in foods that naturally contain good levels of B vitamins, you may be prone to deficiency. A high-quality, well-absorbed B-complex supplement, such as liposomal Altrient B, can help fill the gap when you can not regularly follow a balanced and nutritious diet. A growing body of evidence confirms the benefits of liposomal supplements for efficient nutrient distribution and maximized absorption.

The top 5 benefits of Altrient B vitamins

1. Superior Absorption - it uses state-of-the-art liposomal encapsulation, clinically studied to allow for much higher absorption than other oral forms of B vitamins
2. Meets daily needs - it contains a full spectrum of B vitamins to maintain the achieved levels
3. Promotes immune function - the unique formula is enhanced with zinc and selenium
4. Helps maintain normal blood sugar levels - with the addition of chromium and cinnamon
5. Convenient - single-dose gel sachets are easy to take with you for a demanding and busy lifestyle

Are B vitamins safe?

Although B vitamins are generally considered safe, you should be careful with the following: 12

Vitamin B3 - also known as nicotinic acid, it can cause skin redness and damage the liver if high doses are consumed over a long period of time

Vitamin B6 - in the long term, a dose of more than 200 mg/day can lead to numbness in the arms and legs

Folate - doses above 1 mg/day could mask the symptoms of vitamin B12 deficiency