Discover the importance of B vitamins for health

To the Complex B vitamins are a group of eight essential nutrients for the proper functioning of the human body, being responsible for various metabolic processes, from energy production to body health. nervous system .

This group of vitamins is called water-soluble, that is, they are soluble in water, and therefore are not stored in large quantities in our body, meaning that they must be ingested daily.

The good news is that these vitamins are easily found in foods such as meat, fish, eggs, whole grains and green vegetables.

“B complex vitamins are essential in a large series of organic processes, such as cell metabolism, in particular, the metabolism of carbohydrates, sugars, energy production and neurological health. These vitamins are water-soluble, making regular consumption through the diet essential to ensure adequate functions in the body”, explains Maria Isabel Correia, nutrition specialist and coordinator of the Advanced Nutritional Therapy Team (ETERNA), at the Mater Dei Health Network.

Although they are called “B complex”, each of the eight vitamins in this group has specific characteristics and functions in the body. Below we list them all and their importance for health.

Meet the 8 B vitamins and their functions

B1 (Thiamine)

It helps transform carbohydrates into energy, improves brain and muscle function, and contributes to the health of the nervous system.

This vitamin is present in whole grains, nuts, lean cuts of pork, legumes (beans and lentils) and brown rice.

B2 (Riboflavin)

Important for energy production, skin, mucous membrane and eye health. It acts as an antioxidant, helping to protect the body’s cells against oxidative damage.

It is found in milk and dairy products, lean meats, eggs, almonds and green leafy vegetables, such as spinach and broccoli.

B3 (Niacin)

It reduces bad cholesterol, improves blood circulation and promotes the health of the digestive system and skin.

B3 is present in lean meats such as chicken, turkey and fish, legumes, nuts and whole grains.

B5 (Pantothenic acid)

Essential for the metabolism of fats, proteins and carbohydrates. Helps in the production of hormones and contributes to the health of skin, hair and nails.

Lean meats, fish, eggs, legumes, mushrooms and avocado contain this vitamin.

B6 (Pyridoxine)

It acts on the nervous system, regulating mood, improving brain function and contributing to bone and immune system health. In addition, it helps in the production of hemoglobin, which transports oxygen in the blood.

It is also present in lean meats, fish, legumes, whole grains, bananas and potatoes.

B7 (Biotin)

Essential for the metabolism of carbohydrates, fats and proteins. Strengthens hair and nails and improves skin health as a whole.

It can be found in the yolk of new, nuts and seeds, fish, lean meats, avocado, cauliflower and brewer’s yeast.

B9 (Folic acid)

Fundamental for the synthesis and repair of DNA and RNA, being important for the development of the fetus. It also helps in the production of red blood cells, preventing anemia.

Like most of the vitamins in this complex, it is found in green leafy vegetables, legumes, avocados, grains, nuts and citrus fruits.

B12 (Cobalamin)

It is essential for the health of the cardiovascular system and assists in the functions of the nervous system. It is also important for metabolism and energy production. A deficiency in this vitamin can increase the risk of stroke.

This vitamin is present in foods such as fish and seafood, lean meats, milk and eggs.

“A balanced and varied diet can provide most of the B vitamins adequately, without the need for supplementation in most cases”, explains Barbara Liz Taveira dos Reis, preceptor of the Nutrology Specialization at the Institute of Medical Assistance for State Public Servants (Iamspe).

However, there are cases in which supplementation with B vitamins is indicated, and may be beneficial and necessary for certain groups of patients and specific situations.

When is it necessary to take B complex vitamin supplements?

See below the cases in which supplementation is indicated.

1. Inadequate diet: Diets poor in nutrients or restrictive diets such as vegetarian and vegan diets may require supplementation, especially of vitamin B12, which is most commonly found in animal products.
2. Eating disorder: People suffering from anorexia or bulimia may be deficient in B vitamins due to inadequate food intake, such as in restrictive diets.
3. Elderly: Aging can reduce the body’s ability to absorb vitamin B12, making supplementation often necessary.
4. Pregnant and lactating women: The need for B vitamins, especially B9 (folic acid), increases during pregnancy and lactation. Folic acid is essential for preventing neural tube defects in the fetus.
5. Illnesses: Certain health conditions, such as pernicious anemia, celiac disease, Crohn’s disease and other gastrointestinal conditions, can affect the absorption of B vitamins, making supplementation necessary.
6. Stress: Chronic stress situations can increase the need for B vitamins, which are involved in nervous system function and energy production.
7. Alcohol consumption: Alcohol can interfere with the body’s absorption and utilization of vitamins, leading to the need for supplementation.

It is important to highlight that the consumption of vitamin supplements should only be done with medical advice as doses higher than recommended can cause side effects.

“It is rare to have an excess of these vitamins in the body because they are water-soluble, but when taken in large quantities through supplements they can cause diarrhea, irritability, kidney overload and liver damage. It will largely depend on which type of vitamin is in excess”, adds Correia.