What Is Vitamin B Good For In The Human Body – Some food sources rich in vitamin B are beef liver, fish, salmon, chicken and chickpeas, as well as fruits and vegetables. Adobe Stock

Vitamin B helps your body use energy. But what is confusing is that there is not only one type of vitamin B, but an octogenarian number. Adequate levels of all these micronutrients in clean foods are necessary for the body to function optimally, according to a study published in the journal Nutrients.

What Is Vitamin B Good For In The Human Body

Among the groups are B1 (also known as thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxal phosphate), B7 (biotin), B9 (folic acid or folate), and B12 ( (folic acid or folate) Cobalamin) are often referred to as B complex vitamins – which help form red blood cells by working with enzymes to make energy from the foods we eat. Carbohydrates, fats, and proteins play vital roles in the energy metabolism. B vitamins can also reduce the risk of heart disease, according to MedlinePlus, while helping to lower bad cholesterol (LDL) and increase good cholesterol (HDL).

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Insufficient vitamin B can cause anemia, or a lack of healthy red blood cells. A simple blood or urine test can confirm if you have a B vitamin deficiency, notes MedlinePlus.

“Since a large percentage of B vitamins come from animal sources, many vegetarians and vegans are deficient in B vitamins, and one way is to get a daily supplement,” says Leah Kaufman, RD, registered dietician and nutritionist. NYU Langone Health in New York City. A doctor can advise what level of vitamin supplementation you need.

B vitamins are all water soluble, by Colorado State, they are absorbed into the body for immediate use. But since these nutrients are eliminated through the urine, they need to be constantly replenished. (While fat-soluble vitamins, such as A, D, E, K, are dissolved in fat and absorbed by the tissue, so that the body can use them for what they need).

In order to better understand how much you should be getting from the various Bts, the National Institutes of Health offer a Purity Supplement Fact Sheet detailing the daily foods and food sources that provide them. While B vitamins all boost energy levels, they have other benefits that can be surprising.

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Medical experts at Mount Sinai say that B6, along with B12 and B9, can boost heart health. B vitamins help your body produce new red blood cells, which deliver oxygen to your tissues and organs, helping your circulation.

Research published in the journal Nutrients in 2019 looked at 9,000 Korean people who completed regular food consumption surveys and found that increased B6 intake was associated with a lower risk of heart disease. In another analysis, published in 2018 in Critical Reviews of Food Science and Nutrition, researchers looked at 11 previous studies on the risk of coronary heart disease in B vitamins and concluded that a higher intake of folate and vitamin B6 was associated with a lower risk. heart disease More than 5,000 cases of heart disease have been represented in the study.

Some food sources rich in B6 are beef liver, fish, salmon, chicken, and chickpeas, as well as fruits and vegetables, such as dark leafy greens, bananas, papayas, oranges, and cantaloupes, according to Harvard University.

B vitamins have also been linked to a lower incidence of stroke. In a review published in 2021 in Neural Degeneration Research, which included more than 5,000 older adults (age 60 and up), researchers found that low levels of vitamin B12 put them at a higher risk of ischemic stroke. An analysis published in Stroke and Vascular Neurology in 2018 showed that vitamin B9, B12, and vitamin B6 lowered blood homocysteine ​​concentrations by about 25 percent and reduced the relative risk of a higher stroke by about 10 percent.

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“Vitamins B12, B6, and folate are important for maintaining healthy blood vessels and preventing the buildup of a substance called homocysteine ​​in the blood,” says Venuka Wick, MD, assistant clinical professor of medicine in the department of medicine at UW Medicine in Seattle. . “When homocysteine ​​levels are high, it can damage the veins and increase the risk of blood clots, which can lead to stroke.”

Some research suggests that vitamin B3 [niacin] can improve cholesterol levels and reduce the risk of cardiovascular events, adds Dr. Wick.

In general, he recommends that most people get their daily B vitamin intake through a balanced and healthy diet. However, if the health care provider deems it deficient, the government may recommend supplements to improve levels.

But take supplements only under the guidance of a health care provider, as too much of certain vitamins can be harmful, advises Wick.

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Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. Without enough red blood cells, your tissues and organs don’t get enough oxygen, and your body doesn’t function as well as it should. People can sometimes develop anemia (lack of healthy red blood cells) and feel tired and weak. Other symptoms of B12 deficiency include constipation, weight loss, loss of appetite, rash, shortness of breath, diarrhea, tingling or burning of the hands or feet, cracked lips or mouth ulcers, and mood changes.

“The best way to know if there is a deficiency is through a blood test, however, many people who are deficient in B vitamins complain of a severe lack of energy even before the blood test is available,” says Kaufman. “In some severe cases, vitamin deficiency can lead to severe nausea or vomiting.”

Older adults are more likely to not have enough B12. The National Institutes of Health estimate that about 6 percent of adults younger than 60 in the United States and the United States have vitamin B12 deficiency, but the number jumps to about 20 percent in those older than 60. People of low economic status, women; and non-Hispanic Black individuals are also likely to have low vitamin B12 intakes.

To get more B12 in their diet, people should turn to natural sources rich in the vitamin, such as dairy products, fish, meat, and – in particular – beef liver and clams. This type of B vitamin can also be found in fortified foods such as breakfast cereals and nutritional yeast.

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Vitamin B1 plays a major role in metabolizing food for energy. B1 is found in whole grains, yeast, beans, nuts, and meats. As MedlinePlus notes, too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and nervous system. Beriberi is found in those who are malnourished, and also in those who are heavy drinkers of alcohol. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs – and it can also lead to congestive heart failure.

The action of any B vitamins over a long period of time can result in an imbalance of other important B vitamins, so a vitamin B-complex, which includes all the B vitamins, can be the best option. Be sure to consult your doctor before starting any vitamin regimen.

Vitamin B2, also known as riboflavin, produces powerful antioxidant activity so that the immune system can function properly, according to a study published in 2020 in the International Journal of Molecular Sciences. They easily destroy “free radicals,” unstable molecules that can increase the risk of cancer and other diseases, according to the National Cancer Institute. A lab analysis published in 2015 in the Journal of Physiology and Pharmacology of macrophages (signaling cells that are part of the immune system) suggests that riboflavin deficiency impairs the proper immune response, while riboflavin enrichment reduces inflammation.

“B2 can also improve the body’s ability to produce antibodies, which are proteins that fight infections and defend against future infections,” says Wick.

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He notes, however, that much more research is needed to fully understand the impact of vitamin B2 on immune function.

In addition to boosting the immune system, getting enough riboflavin can help prevent migraines and cataracts, according to MedlinePlus.

“Some studies have found that high-dose riboflavin supplements can reduce the frequency and severity of migraines,” says Wick. “[In addition to B2], vitamin B12 and folate have also been shown to act in preventing age-related macular degeneration, the leading cause of blindness in older adults.

In research published in 2016 in the International Journal of Vitamin and Nutrition Research, researchers looked at seven previous studies and found that B2 supplements in adults can help reduce the frequency and duration of migraine attacks without serious side effects. The National Institute of Neurological Disorders and Stroke lists riboflavin as a possible natural treatment for migraines.

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Riboflavin can also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.

Not getting enough niacin in your diet causes a disorder known as pellagra. Pellagra is a systemic disease, as Cleveland describes it, affecting the entire body because the cells lack the energy they need to perform body functions. This eventually affects the brain and nervous system. Symptoms of pellagra include both physical and mental problems;

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