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Vitamin B
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The vitamin B group include eight vitamin B´s (B1, B2, B3, B5, B6, B7, B9 and B12) which are essential nutrients required for normal metabolism. These vitamins cannot be synthesized by the human body and therefore need to be obtained from dietary sources. They are found mainly in plant foods, but some are also present in animal products. Excessive amounts of alcohol may deplete them.
Vitamin B in food
It’s true that the B-vitamins are found in many foods, but they are not stable and are easily destroyed. Foods processed for longer periods of time tend to lose some of their B-vitamin content. White flour, white bread, and white rice are often stripped of their B-vitamins because these grains are refined.
Vitamin B Deficiency
Vitamin B deficiencies are usually found in people who eat lots of refined carbohydrates and don't get enough fruits and vegetables. Symptoms may be confused for depression, anxiety, insomnia, and so forth.
Vitamin B deficiency causes beriberi, which impacts the heart, muscles, digestive system, and nerves. Wet and dry beriberi can be classified as “wet" and "dry". Dry beriberi affects the nerves, whereas wet beriberi affects the heart.
Vitamin B - Safety and side effects
Vitamin B is usually considered safe when taken at an appropriate dose. However, high amounts may cause side effects. Any extra vitamin B that isn't absorbed by your body is excreted via urination.
It’s important not to self-treat a vitamin B deficiency, since some nutrients can be toxic when consumed incorrectly and/or mask another nutrient deficiency. Consult your doctor or nutritionist for advice.
Vitamin B - Frequently Asked Questions
How much vitamin B do I need?
The amount of thiamine (vitamin B) adults (aged 19 to 64) need is:
Men: 1mg a day
Women: 0.8mg a day
You should be able to get all the thiamine you need from your daily diet.
What happens if I take too much thiamine?
There isn't enough evidence to say whether taking high doses of vitamin B (thiamine) supplements daily has any benefits.
How can you tell if you're deficient?
The following symptoms may signal you're not getting enough B vitamins:
- skin rashes
- cracks around the mouth
- scaly skin on the lips
Are you interested to learn more about Vitamin D or Vitamin A?
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