Did you know that B-group vitamins are responsible for the proper functioning of both your immune and nervous systems? B-group vitamins deficiency can affect brain function, cause muscle weakness, lead to signs of tiredness and exhaustion, and weaken the body’s natural defences. Read the post to find out more about what else B vitamins are important for and how to recognise and prevent vitamin deficiency.
What are B vitamins?
Group B vitamins are water-soluble vitamins, which means that their absorption is not related to the amount of fat in the diet and to the amount of fatty tissue in the body. The main and the most important function of B vitamins is to support the nervous system, brain and the cardiovascular system. B vitamins also play an important role in the proper functioning of the immune system and in the formation of red blood cells. B-group vitamins are relatively quickly and easily absorbed by the body, but do not remain in the body for long. Therefore, it is crucial to ensure their continuous availability.
How are B-group vitamins divided?
B1 (thiamine), B2 (riboflavin), B3 (niacin), B9 (folic acid) and B12 are considered to be the most important vitamins of the B-group. B-group vitamins also include biotin and pantothenic acid. While we need them all for good health, each of them have their own role and an important function.
Vitamin B1 or thiamine
Our body needs vitamin B1 primarily to ensure the proper metabolism of fats, carbohydrates and amino acids, for the normal production of gastric juice and for the normal functioning of the nervous system and heart muscle. Too low levels of B1 in the body can lead to peripheral nervous system disorders and result in muscle weakness, anorexia and changes in mental performance.
Vitamin B2 or riboflavin
Riboflavin, or vitamin B2, is responsible for the health of the eyes and the well-being of the skin, mucous membranes, nails and hair. Vitamin B2 is also important for the formation of antibodies. Low levels of B2 in the body can manifest itself primarily as cracked corners of the mouth and changes in the body’s iron levels.
Vitamin B3 or niacin
Vitamin B3 is primarily responsible for ensuring the normal metabolism of fats and carbohydrates and protein synthesis in the body. B3 is also necessary for the normal functioning of the nervous system and muscles. B3 deficiency manifests itself as pellagra, the symptoms of which can manifest itself as rough skin, blistering, bleeding, and skin inflammation on the body surface.
Vitamin B9 or folic acid
The role of folic acid is to prevent cell damage and reduce the risk of anaemia. Folic acid is also necessary for the normal functioning of the nervous system, for stimulating the work of the liver, as well as for the proper metabolism of proteins, fats and carbohydrates.
Vitamin B12
Our body needs vitamin B12 to produce energy, relieve fatigue and tiredness, for the functioning of the nervous system, for the production of red blood cells, to support cardiovascular health and to prevent anaemia. Symptoms of vitamin B12 deficiency usually develop as a result of a few years of deficiency. Low levels of vitamin B12 in the body can manifest as neurological disorders as well as anaemia. Similarly, the body’s immune function can also be impaired.
But what causes vitamin B deficiency?
Vitamin B deficiency is often caused by frequent consumption of processed foods, which have a very low vitamin content. In the same way, excessive sugar consumption, alcohol, coffee, smoking, stress, various diseases, use of birth control pills and some medications also have a negative effect on vitamin B absorption.
How to prevent vitamin deficiency?
To prevent vitamin deficiency, it is important to maintain a varied diet, including vitamin-rich fruit and vegetables, wholegrain products, seeds, nuts and legumes. If you also prefer animal products, you can get B-group vitamins from seafood such as salmon and crustaceans, and also from eggs and dairy products. Vitamin deficiency can also be prevented by a healthy lifestyle, low alcohol consumption, avoiding long-term use of medications if possible and, if necessary, boosting your body with vitamin B supplements.
Where do we get B-group vitamins from and what are the best sources?
B-group vitamins are abundant in both animal and plant products. It is also possible to take B vitamins as a food supplement if necessary.
The best sources of vitamin B are:
- lentils and other legumes;
- whole grain products;
- dried apricots;
- cocoa;
- avocado;
- garlic;
- fresh spinach, kale and other green leafy vegetables,
- sunflower seeds;
- hazelnuts, walnuts and peanuts;
- dairy products and other animal products such as liver, eggs and seafood.
A wide range of B-group vitamins awaits you in the Centralsun online shop
In the selection of food supplements in our online store you can find vitamins B3, B9, B12 as well as the B-complex for convenient use. All food supplements have undergone thorough quality controls, have a pure composition and are free from harmful additives.
Find out more and get the supplement you need:
- You can find vitamin B3 HERE;
- Find out more about vitamin B9 HERE;
- B12 is waiting for you HERE (Epigenetics) and HERE (Vimergy);
- You can find vitamin B-complex HERE (liquid) and HERE (capsules).
The full range of supplements can be found HERE.
