Vitamin B Complex

Description and class

Vitamin B, known as thiamine, is a water-soluble vitamin. It dissolves in water and gets flushed out regularly. The body cannot store Vitamin B1, so you need it in your diet every day – luckily, you should be able to get all you need from there. This vitamin is essential during pregnancy and breastfeeding.
Functions
- Metabolism of carbohydrates to supply your body with energy
- Production of enzymes to break down blood sugar
- Normal growth and functioning of your nerve cells, central nervous system, and heart
Body requirement

Adults need 0.8 to 1.1 milligrams (mg) of thiamine daily
Absorption

It is absorbed readily in the jejunum and ileum of your small intestine.
Sources

Potatoes, brown rice, eggs, beans, lentils, and nuts are excellent sources of vitamin B1.
Signs of deficiency of Vitamin B1

Fatigue and muscle weakness are common signs of thiamin deficiency. It can also lead to a neurological disease called beriberi. Beriberi causes muscle loss, numbness from nerve damage, and impaired reflex and motor function.
Dangers of overconsumption

Overconsumption of thiamine is unlikely because your body will excrete the excess amounts through your urine.

Description and class

Vitamin B2 is known as 'the skin saviour' because it maintains healthy skin, nails and hair. It is also known as riboflavin.
Functions
- Growth and development of body cells
- Carbohydrates, proteins, and drug metabolism
- Maintaining healthy mucous membranes in your nose and mouth
- Collagen production in your skin, hair, and nails
- Boosts eye health
Production of antibodies
Body requirement

The recommended daily allowance (RDA) of riboflavin is about 1.3 mg of vitamin B2. Women usually need 1.4mg daily during pregnancy.
Absorption

It is absorbed in the epithelial cells of the small intestine.
Sources

Ugu (pumpkin leaves), milk, cheese, yoghurt, meat, and eggs are excellent sources of riboflavin.
Signs of deficiency of Vitamin B2
- Cracked skin and lips
- Brittle hair and nails
- Sores and inflammation at the corners of the mouth and tongue
- Skin problem
Dangers of overconsumption

Vitamin B2 is generally safe, but your urine may appear yellow.

Description and class
Vitamin B3 is also known as niacin and exists in different forms. It exists in your food as:
- Nicotinic acid
- Nicotinamide
Your body can also produce vitamin B3 from an amino acid called tryptophan. Consuming foods that are rich in protein will cause an increase in the tryptophan-nicotinamide conversion.
Functions
- DNA (deoxyribonucleic acid) repair
- Nutrient and energy metabolism
- Normal growth and functioning of cells
- Maintaining skin, brain, and digestive health
- Promote healthy cholesterol levels
Body requirment

Adults need an average of 15 mg of niacin daily.
Absorption

Nicotinamide and nicotinic acid are absorbed in the small intestine.
Sources

Meat, fish, brown rice, peanuts and coffee are rich in vitamin B3.
Signs of deficiency of Vitamin B3
Vitamin B3 deficiency can cause pellagra. This condition is a combination of dermatitis, dementia, and diarrhoea characterised by:
- Gastrointestinal complications - poor appetite, nausea, abdominal pain
- Brown discolourations and scaly lesions on your skin
- Lethargy, anxiety and depression
Dangers of overconsumption

Taking too much niacin can cause bloating, nausea, diarrhoea and liver damage.

Description and class

Vitamin B5 is often called an 'anti-stress vitamin.' Your body requires this vitamin to make coenzyme A (CoA). CoA is responsible for several processes in your body, especially breaking down food to produce energy. Vitamin B5 is also known as pantothenic acid.
Functions
- Fat, protein, and carbohydrate metabolism for energy
- Boosts your immunity
- Aids digestion
- Production of sex and stress hormone
- Maintaining healthy skin and hair.
Body requirement

Your body can't produce pantothenic acid. You need a daily intake of 5mg from your diet if you are older than 14 years.
Absorption

The presence of gastric acid in your stomach aids vitamin B5 absorption.
Sources

It can be found in avocados, chicken, mushrooms, and oats.
Signs of deficiency of Vitamin B5
- Stomach pain
- Insomnia
- Mood changes
- Tingling in hands and feet
Dangers of overconsumption

Taking too much pantothenic acid is rare because your body will excrete the excess amounts through your urine.

Description and class
Vitamin B6 exists in three major compounds, including
- Pyridoxine
- Pyridoxal
- Pyridoxamine
It can also exist in coenzyme forms, activating over 100 enzymatic reactions, including protein metabolism.
Function
- Production of red blood cells and haemoglobin
- Production of neurotransmitters like serotonin and dopamine
- Boosts your immune system
- Metabolism and synthesis of amino acids, especially homocysteine
- Anti-nausea activity in pregnancy
Body requirement

The recommended daily intake of vitamin B6 varies. Males and females between 19 and 50 should take 1.3 milligrams (mg). Men who are over 50 years old should take 1.7 milligrams (mg). Women over 50 years old should take 1.5 milligrams (mg). Pregnant and breastfeeding women should take 1.9 milligrams (mg) and 2.0mg, respectively.
Absorption

Vitamin B6 is absorbed in your small intestine. The type of food you eat may affect the absorption of vitamin B6.
Sources

Bananas, walnuts, oats, almonds, turkey, and whole wheat bread are excellent sources of vitamin B6.
Signs of deficiency of Vitamin B6
- Microcytic anaemia - production of smaller-sized red blood cells due to lack of haemoglobin
- Insomnia
- Cracked lip
- Swollen tongue (glossitis)
- Peripheral neuropathy
Dangers of overconsumption

High doses of vitamin B6 can cause brain and nerve problems.

Description and class

Vitamin B7 is popularly known as biotin. It is an essential enzyme in your body that breaks down food substances.
Function
- Production of keratin for healthy nails, hair and skin
- Protein, carbohydrate and fatty acid metabolism
- Growth and development of your baby during pregnancy
- Regulating blood sugar
Body requirement

It is recommended that adults consume 30 micrograms of biotin daily. If you are a breastfeeding mother, you should take 35 micrograms daily.
Absorption

Biotin is majorly absorbed in the small intestine.
Sources

Sweet potatoes, spinach, liver, sardines, red meat and eggs are packed with biotin.
Signs of deficiency of Vitamin B7
Biotin deficiency is rare. However, you will notice:
- Thinning of hair
- Brittle nails
- Rashes and other skin issues
Dangers of overconsumption:

There is no risk of overeating biotin from food.

Description and class
Vitamin B9 exists in two primary forms:
- Folate, which is naturally occurring - in food
- Folic acid in synthetic forms - supplements
These forms of vitamin B9 are often used interchangeably.
Function
- DNA (deoxyribonucleic acid) and RNA (ribonucleic acid) production
- Production of red blood cells
- Your baby's nervous system development during pregnancy
- Normal growth and functioning of tissues
- Protein metabolism with vitamin B12 and vitamin C
Body requirment

The recommended daily intake for teens and adults is 400 micrograms (mcg) daily. Breastfeeding mothers and pregnant women should take 400 and 600 mcg daily, respectively.
Absorption

Vitamin C aids folic acid absorption in the small intestine and colon.
Sources

Oranges, lemons, beans, nuts, spinach, ugu (pumpkin leaf), and kidney beans are rich sources of folate.
Signs of deficiency of vitamin B9
- Folate deficiency anaemia
- Neural tube defect, placental abruption and other complications in pregnancy
Dangers of overconsumption

Excess amounts of vitamin B9 are excreted through the urine. High amounts of vitamin B9 in supplements might interfere with certain medications.

Description and class

Vitamin B12, or cobalamin, is the most structurally complex vitamin. Vitamins B6, B9, and B12 regulate homocysteine levels in your blood. Your body can store vitamin B12 in your liver for years.
Function
- Maintaining healthy nerve cells and nervous system
- Production and regulation of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid)
- Formation of red blood cells
- Boosts memory, focus, and brainpower
Body requirement

Teens and adults above 14 should take 2.4 micrograms (mcg) daily.
Absorption

Vitamin B12 is absorbed in the small intestine.
Sources

Fish, meat, eggs, milk and fortified cereals are rich sources of vitamin B12.
Signs of deficiency of cobalamin
- Pale skin
- Numbness
- Megaloblastic anaemia - a condition in which large, immature red blood cells are produced
Dangers of overconsumption

There is no risk of consuming too much cobalamin.

Nigeria

Nigeria

Global

Egypt

0700-RELIANCE

Log in

Search Reliance HMO:

Search Reliance HMO:

Jump to section