General Information
B vitamins are a group of eight water-soluble nutrients critical for energy production, DNA synthesis, and cellular metabolism. They include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). These vitamins act as coenzymes in enzymatic reactions, supporting processes like the citric acid cycle and electron transport chain[1][2]. Primary food sources include whole grains, eggs, dairy, leafy greens, meat, legumes, and fortified cereals.
Effects on the Body
B vitamins impact multiple systems:
- Energy Production: Convert carbohydrates, fats, and proteins into ATP via mitochondrial metabolism[1][2].
- Nervous System: Support neurotransmitter synthesis (e.g., serotonin, dopamine) and nerve function[1][3].
- Red Blood Cell Formation: Folate and B12 are essential for erythropoiesis[4][3].
- DNA/RNA Synthesis: Folate and B12 aid in nucleotide production and cell division[4][2].
- Skin & Hair Health: Biotin and riboflavin maintain epithelial integrity[4][3].
Why You Need It
Deficiency risks are highest in:
- Vegans/Vegetarians: Low B12 intake from plant-based diets[5][3].
- Malabsorption Disorders: Crohn’s disease, celiac disease, or pernicious anemia[5][4].
- Pregnant Women: Increased folate needs to prevent neural tube defects[4][3].
- Elderly: Reduced stomach acid impairs B12 absorption[3].
Deficiency Prevalence & Symptoms
Global Trends:
- B12 deficiency: Affects ~3.6% of U.S. adults, rising to 20% in older adults[3].
- Folate deficiency: Common in regions with limited fortified foods[4].
Symptoms: - Mild: Fatigue, mouth ulcers, brittle nails, and irritability[5][4].
