B Vitamins
The B vitamin group includes eight water-soluble essential nutrients: vitamins B1, B2, B3, B5, B6, B12, biotin and folic acid. Unlike many vitamins, B vitamins cannot be stored in the body over a long period of time and must therefore be obtained daily through food. The only exception is vitamin B12, which can be stored in the liver.
It is crucial to ensure a balanced intake of all B vitamins due to their interdependent effects, but this is sometimes difficult to achieve due to their wide distribution across all food groups; only a very balanced diet can provide all B vitamins in sufficient quantities. Indeed, large nutrition studies consistently reveal clear gaps in their supply.
- Thiamine (B1)is involved in energy generation and normal functioning of the nervous system and psyche.
- Riboflavin (B2) plays a role in energy generation and reducing fatigue, maintaining healthy skin and mucous membranes, and protecting cells and DNA from oxidative damage.
- Nicotinamide (B3) is involved in the synthesis of serotonin and melatonin from L-tryptophan and is needed for proper function of the nervous system, psyche, energy, fatigue, skin and mucous membranes.
- Pantothenic acid (B5) plays a role in the energy generation of the mitochondria and is needed for the synthesis of proteins, cholesterol, steroid hormones and neurotransmitters as well as for the metabolism of vitamins A and D.
- Pyridoxine (B6) is the most important vitamin for amino acid utilisation and is involved in the immune system, hormone activity, nervous system, energy metabolism and the formation of red blood cells.
- Biotin (B7) contributes to the maintenance of healthy skin, mucous membranes and hair as well as to the normal function of the energy metabolism, nervous system and metabolism of macronutrients.
- Folic acid (B9) plays a role in cell division, blood formation and the metabolism of amino acids and homocysteine, and it is essential for the healthy development of the foetus.
- Vitamin B12 (cobalamin) is needed for the formation of red blood cells and for building DNA and proteins.
According to the European Food Safety Authority (EFSA):
B vitamins contribute to:
- maintaining normal skin and mucous membranes
- maintaining normal hair
- maintaining normal cognitive function
- normal macronutrient metabolism
- normal energy metabolism
- normal functioning of the nervous system
- normal heart function
- maintaining normal iron metabolism
- maintaining normal red blood cells
- protecting DNA, proteins and lipids from oxidative stress
- cell division
- maintaining normal cysteine synthesis
- maintaining normal amino acid synthesis
