Vitamin B

Vitamin B description, sources, deficiency, toxicity, etc.

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 to vitamin C or vitamin 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., B
1
, B
2
,
B
3
etc.).

2. List of B vitamins
Vitamin B
1
(thiamine)
Vitamin B
2
(riboflavin)
Vitamin B
3
(niacin or niacinamide)
Vitamin B
5
(pantothenic acid)
Vitamin B
6
(pyridoxine, pyridoxal, or pyridoxamine,
or pyridoxine hydrochloride)
Vitamin B
7
(biotin)
Vitamin B
9 (folic acid)
Vitamin B
12
(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.

4. Vitamin B Deficiency

6. Vitamin B Toxicity

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 (B
1
),riboflavin
(B
2
), niacin (B
3
), biotin (B
7
), and folic acid (B
9
)
The B
12
vitamin is of note because it is not available from
plant products

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.

16. By Farhan Nadaf
Thank You