Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9) and Cobalamin (B12).

All are involved in converting the food that we eat (carbohydrate, protein & fat) into fuel (glucose) and into energy.  The energy is known as ATP and can be used, or stored (as fuel, in the form of glycogen) for later use. As well as this, the B-Vitamins have a number of other roles in our body, and benefits on and for our health.

We cannot store B-Vitamins in our body, so this is why we must restore our body’s supply. So this post will focus of 4 of the 8 B-Vitamins, and we will look at the foods you can find them in and the role of them in our body and benefits for our health!

Thiamine B1

Is found in: meat, nuts, whole grains, beans and legumes.

Thiamine is involved in energy production, immune health, nervous system function and the stress response due to its role in the production of acetycholine a neurotransmitter.

A neurotransmitter is a molecule used by the nervous system (nerves & specialised cells within the body) to transmit messages between cells  and muscles which can help with the movement and contraction of muscles.

During infection acetycholine is produced by immune cells, and this then allows these immune cells, known as T-cells to migrate into the infected cells, and kill the infected cells – protecting against infection and disease.

Riboflavin B2

Is found in: nuts, whole grains, brussels sprouts, spinach, eggs, mushrooms.

Riboflavin is involved in energy production, red blood cell production and use, and eye health. A low red blood cell count can lead to anemia, and can make you feel tired and weak as your body cannot enough oxygen to the cells for use.

Red blood cells carry oxygen from the lungs to the tissues, allowing us to create energy and to remove carbon dioxide from the body, when you breathe out to prevent respiration failure and organ damage.

Evidence suggests that riboflavin is an antioxidant (a molecule that protects cells against free radicals which cause damage and disease) and may reduce the risk of the development of cataracts, which develops slowly, can effect one or two eyes, and can cause blurry or double vision, and trouble with bright lights. Higher intakes of riboflavin have been linked to a reduced risk of cataract.

Niacin B3

Is found in: Beef liver and kidney, salmon, swordfish, tuna, sunflower seeds, peanuts.

Niacin is involved in energy production, circulation and the heart system. It is thought that niacin raises High Density Lipoprotein (HDL) levels, a type of cholesterol that is thought to protect against heart disease and stroke.

Niacin also makes various sex and stress-related hormones. Sex hormones are not only important for reproduction, but also influence both physical and mental health and well-being.

For example, estrogen (a female sex hormone) increases the body’s level of serotonin – a neurotransmitter involved in mood regulation. Low levels of serotonin have been associated with depression, low energy, depression, anxiety, obsessive disorders and sleeping problems.

Niacin is also vital for the male sex hormone, testosterone – a hormone involved with again regulating mood, and also helping to build muscle and bone mass. Reduced levels of testerone can result in a loss of muscle mass and depression and irritability.

Pantothenic Acid (B5)

Is found in: beef, cauliflower, kale, broccoli, tomatoes, avocado, legumes, sweet potatoes, whole grains, brewer’s yeast

Pantothenic Acid is involved in energy production, cell and digestive health, and helps to maintain healthy skin and blood lipid levels. It is essential for the making of coenzyme A (coA) and acyl carrier protein. CoA is needed for the making and breaking down of fatty acids which B-Vitamins help to break down to create a source of energy which the body can use.

It is also thought to regulate the loss of water and other components from the skin, and help to control the rate or ketionocyte specialisation, which produce keratin, an important protein which helps to protect the outside of the skin. A lack of keratin can lead to dullness and wrinkles of the skin.

Panthothenic Acid also is thought to lower Low Density Lipoprotein (LDL) levels. LDL tend to buildup in your arteries and cause a blockage, preventing blood from being able to flow through to your heart and brain, which can lead to a heart attack or stroke, from the loss of blood.

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