1. The B vitamins are a group of water-soluble vitamins that
play important roles in cell metabolism. The B vitamins
were once thought to be a single vitamin, referred to as
vitamin B (much as people refer tovitamin C orvitamin D).
Later research showed that they are chemically distinct
vitamins that often coexist in the same foods. In general,
supplements containing all eight are referred to as a
vitamin B complex. Individual B vitamin supplements are
referred to by the specific name of each vitamin (e.g., B1, B2,
B3 etc.).
2. List of B vitamins
⚫Vitamin B1 (thiamine)
⚫Vitamin B2 (riboflavin)
⚫Vitamin B3 (niacin or niacinamide)
⚫Vitamin B5 (pantothenic acid)
⚫Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine,
or pyridoxine hydrochloride)
⚫Vitamin B7 (biotin)
⚫Vitamin B9 (folic acid)
⚫Vitamin B12 (various cobalamins; commonly
cyanocobalamin in vitamin supplements)
3. The B vitamins may be necessary in
order to:
⚫Support and increase the rate of metabolism
⚫Maintain healthy skin and muscle tone
⚫Enhance immune and nervous system function
⚫Promote cell growth and division, including that of
the red blood cells that help prevent anemia
⚫Reduce the risk of pancreatic cancer - one of the most
lethal forms of cancer- when consumed in food, but
not when ingested in vitamin tablet form.
8. Sources
⚫Whole unprocessed foods (Processed carbohydrates such
as sugar and white flour tend to have lower B vitamin
than their unprocessed counterparts)
⚫Particularly concentrated in meat such as turkey and
tuna, in liver and meat products
⚫Good sources include whole grains, potatoes, bananas,
chili peppers, beans, nutritional yeast and molasses
⚫bioavailability ranges from poor to negative as drinking
ethanol inhibits absorption of thiamine (B1),riboflavin
(B2), niacin (B3), biotin (B7), and folic acid (B9)
⚫The B12 vitamin is of note because it is not available from
plant products
9.
10.
11.
12.
13.
14. Vitamin B9
Sources:
⚫Folic acid is found in many
foods, including yeast,
liver, green vegetables, and
whole grain cereals.
⚫Women who are pregnant
have an increased need for
folic acid.
Deficiency of Vitamin B9:
⚫Deficiency of folic acid
causes anemia, poor growth,
and irritation of the mouth.
Deficiency of folic acid is
common in alcoholics, the
elderly, and people who are
malnourished.
Toxicity:
• High doses of folic acid can cause convulsions, and disrupt zinc
absorption.
15. Vitamin B5 : Pantothenic acid
Use:
⚫Used in the breakdown
of carbohydrates, lipids
and some amino acids.
Pantothenic acid is
produced by bacteria in
the intestines.
Sources:
⚫Found in meats,
legumes and whole-
grain cereals.
