Vitamin B9 (also known as folic acid) is a water soluble vitamin and part of the B-complex group (eight vitamins that were initially thought to be the singular vitamin B).  It was first noticed in 1930 when Lucy Willis and her group of researchers realised that yeast based tonic and crude liver extracts could help prevent macrocytic anemia (a condition where the red blood cells are larger than normal leading to a low number of red blood cells in the body) in pregnant women.  Other researchers came forward with similar discoveries of a compound which could prevent anemia (a low number of red blood cells in the body) but it was not until 1941 that it was isolated by Henry K. Mitchell who gave it the name folic acid – aka vitamin B9.

The main role of vitamin B9 is to assist in the formation of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid), both of which contain important information which is essential for the formation of the body’s cells.  B9 is also used in the production of new cells and works with vitamin B12 to produce red blood cells (hence the reason a deficiency was linked with anemia in the previously mentioned research studies).  However, it also has further benefits which include:
- Assisting with serotonin production which can help improve your mood.
- Possible prevention of cervical cancer (according to How Stuff Works).
- Prevention of a number of health problems in developing fetus’s.

Men and women are advised to consume 0.2mg of vitamin B9 but this recommendation increases to 0.4mg in pregnant women.  The richest source of vitamin B9 is green leafy vegetables aka foliage (hence the name folic acid).  Therefore, broccoli, spinach and green beans are all good foods for getting your vitamin B9 intake.  Oranges, orange juice and liver also contain good levels of this vitamin.  However, as I have discussed in my previous vitamin articles, it is important that you take care when preparing green leafy vegetables.  Since B9 is a water soluble vitamin it can be destroyed by high heats and also lost in the cooking water.  My solution to this is to purchase a steamer.  They allow you to quickly and easily prepare your greens whilst preserving the flavour and the vitamins.  On top of this I find that steamed vegetables are a lot more tasty than boiled vegetables.

A vitamin B9 deficiency can be caused by either not consuming enough or because your body is not absorbing enough.  There are times when your body will need extra vitamin B9 with pregnant women, cancer victims and burn victims all requiring an increased intake.  There are also a number of medications that will impair your body’s ability to absorb vitamin B9 such as aspirin and oral contraceptives.  On top of this excessive consumption of alcohol can inhibit your absorption of vitamin B9.

Not getting enough vitamin B9 can lead to weight loss, diarrhea, poor growth, anemia and macrocytic anemia.  It has also been linked with a number of adverse affects in developing babies including neural tube defects (where the spinal chord does not develop properly) and in the very worst cases brain damage.

Getting too much vitamin B9 can also be potentially harmful to your body.  It is thought that getting too much can mask a vitamin B12 deficiency.  Overdosing can also interfere with anti-seizure and anti-cancer medications.  On top of this it can lead to sleep problems, skin problems and stomach pain.

Some people who feel they are not getting enough vitamin B9 in their diets will turn to supplements.  Pregnant women are also often advised to take vitamin B9 supplements.  If you are in a situation where you are considering supplementation then my advice is to consult your doctor first.  Since overdosing on vitamin B9 has a number of adverse effects it is very important that you only take supplements when necessary.  Your doctor will be able to assess your need for vitamin B9 based on your current intake, the medications you are currently taking and any other factors which may be affecting your intake.  Using this information they will then be able to give you a qualified opinion on whether you need vitamin B9.

I hope this article has given you a good overview of vitamin B9.  It is essential for the production of new cells and the development of a healthy baby. In most cases you should be able to get enough B9 by adding an adequate amount of green leafy vegetables to your diet.  If you feel this is not the case then make sure you consult your doctor before moving over to supplements.  Getting too much can be as harmful as getting too little so a professional opinion is always required.

Sources:
Vitamin B9 Information (Food Standards Agency)
Vitamin B9 Information (How Stuff Works)
Vitamin B9 Information (Life Clinic)
Vitamin B9 Information (World of Scientific Discovery)

Related Posts

• November 17, 2008 — Vitamin B7 (Biotin) Explained (3)
• November 14, 2008 — Vitamin B6 (Pyridoxine) Explained (8)
• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
• November 8, 2008 — Vitamin B3 (Niacin) Explained (3)
• November 5, 2008 — Vitamin B2 (Riboflavin) Explained (5)
• November 2, 2008 — Vitamin B1 (Thiamine) Explained (4)
• October 29, 2008 — What are B Vitamins? (4)
• October 27, 2008 — What are Water Soluble Vitamins? (7)
• October 19, 2008 — Vitamin K Explained (2)
• October 16, 2008 — Vitamin E Explained (2)

Vitamin B7 (also known as biotin) is a water soluble vitamin and part of the B-complex group (eight vitamins that were initially thought to be the singular vitamin B).  The discovery of vitamin B7 dates back to the 1927 when M.A. Boas realised that feeding rats raw eggs for several weeks would lead to a condition called ‘egg white injury’ (where they would develop a skin condition similar to eczema, lose all their hair, become paralysed and bleed under their skin).  Soon after this Boas discovered that a substance in liver which he named ‘protective factor x’ could treat ‘egg white injury’.  In 1940 a biochemist called Vincent Du Vigneaud finally made the breakthrough and discovered that this ‘protective factor x’ was actually a vitamin which became labeled vitamin B7.

The main function of vitamin B7 is to help the body’s cells breakdown fats and carbohydrates and use them for energy.  It is therefore essential for growth.  However, it has a number of other benefits which include:
- Helping the body’s cells convert amino acids into blood sugar.
- Helping the body’s cells breakdown protein into urea.
- Possible protection against diabetes (according to How Stuff Works).
- Strengthening the fingernails.

The recommended daily allowance (RDA) for vitamin B7 is 0.03mg in men and 0.01mg in women.  Like many of the other B-complex vitamins, it is present in almost every food but certain foods are particularly rich in it.  Liver, milk and egg yolks are all good animal sources whilst nuts and mushrooms are good vegetable sources.  On top of this the body can also produce small amounts of vitamin B7 via bacteria in the intestine.

Vitamin B7 deficiencies are rare.  When they do occur they are mainly caused by alcoholism, genetic disorders, extended use of antibiotics and consuming large amounts of raw egg whites.  Alcoholism can lead to a deficiency because alcohol interferes with the absorption of vitamins.  Certain genetic disorders can also increase a person’s vitamin B7 requirements leading to a deficiency.  Prolonged use of certain antibiotics can destroy the intestinal bacteria which produces vitamin B7 and therefore contribute to a deficiency.  Excessive consumption of raw egg whites can lead to a deficiency because they contain a substance called avidin (which is deactivated when the eggs are cooked) that inhibits the absorption of vitamin B7.

If a deficiency does occur it can lead to rashes, fungal infections, dry skin and hair loss.  An extended deficiency can cause depression and pains in the muscles.  Overdosing on vitamin B7 does not have any known side effects at the time of writing.  However, it is still advisable to stick to the RDAs.

Like the other B-complex vitamins, B7 is required for normal growth and your daily requirements of this vitamin should not be overlooked.  As I have already discussed a deficiency is unlikely but it is still possible.  Therefore, I advise you to review your diet and make sure that you are consuming enough of this vital vitamin.

Sources:
Vitamin B7 Information (Food Standards Agency)
Vitamin B7 Information (How Stuff Works)
Vitamin B7 Information (Life Clinic)
Vitamin B7 Information (World of Scientific Discovery)

Related Posts

• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
• November 14, 2008 — Vitamin B6 (Pyridoxine) Explained (8)
• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
• November 8, 2008 — Vitamin B3 (Niacin) Explained (3)
• November 5, 2008 — Vitamin B2 (Riboflavin) Explained (5)
• November 2, 2008 — Vitamin B1 (Thiamine) Explained (4)
• October 29, 2008 — What are B Vitamins? (4)
• October 27, 2008 — What are Water Soluble Vitamins? (7)
• October 19, 2008 — Vitamin K Explained (2)
• October 16, 2008 — Vitamin E Explained (2)

Vitamin B6 (also known as pyridoxine) is a water soluble vitamin and part of the B-complex group (a group of eight vitamins which were first thought to be the singular vitamin B).  It was first discovered when scientists were looking for a vitamin that would cure acrodynia (a skin inflammation) in rats.  The acrodynia in the rats appeared to resemble pellagra (a disease where the skin becomes red and rough).  Since scientists already knew that pellagra was caused by a lack of vitamin B3 and could be used to treat the condition, they assumed that B3 could also be used to treat acrodynia.  In 1934 the Hungarian physician Paul Gyorgy disproved this assumption when he discovered that vitamin B3 was not an effective treatment for acrodynia and neither were vitamins B1 or B2.  However, he was sure that a cure for acrodynia existed and came up with the name vitamin B6 should this cure be found.  In 1938 Gyorgy and a number of other researchers managed to isolate a substance from rice bran which could both prevent and cure acrodynia and it was duly given the label vitamin B6.

The main role of vitamin B6 is to help the body’s cells break down proteins into a form that can be used.  However, it has a number of other important roles which include:
- Assisting with the production of neurotransmitters (chemical messengers).
- Assisting with the production of red blood cells.
- Assisting with the regulation of hormones (chemicals released by cells which influence other cells in the body) and prostaglandins (compounds that come from fatty acids and have important functions in the body).
- Prevention of heart disease by reducing the buildup of homocysteine which can damage the linings of blood vessels.
- Possible reduction in the severity of premenstrual syndrome (PMS).

Men are advised to consume 1.4mg of vitamin B6 whilst women are advised to consume 1.2mg.  Like vitamin B5, vitamin B6 is found in all foods to some degree.  However, certain foods contain more of this vitamin than others.  In particular meats, salmon, nuts, peas and beans contain high levels of vitamin B6.

Not getting enough vitamin B6 can have a number of adverse affects and according to this article the majority of people do not get enough.  They symptoms of deficiency include a sore mouth, cracked lips, weakness, tingling in the hands, feet and legs and in the worst cases seizures.

Overdosing on vitamin B6 can also be dangerous.  Even though it is water soluble, high doses can prove toxic.  In particular it can lead to numbness in the arms and legs which in the worst cases can lead to permanent nerve damage.

Vitamin B6 has a number of important functions in the body.  Despite this it is believed that most people are not getting enough.  If you sound like one of those people then take another look at this article, choose a food that is rich in vitamin B6 and make it part of your diet.

Sources:
Vitamin B6 Information (Food Standards Agency)
Vitamin B6 Information (How Stuff Works)
Vitamin B6 Information (Life Clinic)
Vitamin B6 Information (World of Scientific Discovery)

Related Posts

• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
• November 17, 2008 — Vitamin B7 (Biotin) Explained (3)
• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
• November 8, 2008 — Vitamin B3 (Niacin) Explained (3)
• November 5, 2008 — Vitamin B2 (Riboflavin) Explained (5)
• November 2, 2008 — Vitamin B1 (Thiamine) Explained (4)
• October 29, 2008 — What are B Vitamins? (4)
• October 27, 2008 — What are Water Soluble Vitamins? (7)
• October 19, 2008 — Vitamin K Explained (2)
• October 16, 2008 — Vitamin E Explained (2)

Vitamin B5 (also known as pantothenic acid) is a water soluble vitamin which is part of the B-complex group (eight vitamins which were initially all thought to be vitamin B).  It was first noticed by R.J. Williams in 1933 as a growth factor in yeast.  In 1939 Richard Kuhn isolated vitamin B5 but it got little attention till over 10 years later.  In the 1950s scientists performed further research into the effect vitamin B5 had on humans by feeding volunteers a diet that was deficient in the vitamin.  After a few weeks on the diet the volunteers complained that they felt weak and unwell.  However, these symptoms went away once vitamin B5 was added back in to their diets.  This research led scientists to conclude that vitamin B5 was essential in humans.

The main function of vitamin B5 (like the other B-complex vitamins) is to help the body’s cells convert carbohydrates, proteins and fats into energy.  The other functions of vitamin B5 include:
- Assisting with the healing of wounds.
- Assisting with the production of red blood cells.
- Assisting with the treatment of arthritis.
- Reducing blood levels of low density lipoprotein (LDL) cholesterol (which clogs the arteries of the heart) whilst increasing blood levels of high density lipoprotein (HDL) cholesterol (which prevents hardening of the artery walls).
- Supporting the adrenal gland.

The recommended daily allowance (RDA) for vitamin B5 is 5mg in both men and women.  It is found in all foods to some extent but some are much richer sources than others.  Some of the better sources of vitamin B5 are fresh vegetables, eggs, salmon, wheat bran and yeast.  Enriched wholemeal products are also fortified with this vitamin.

Consuming too much or too little vitamin B5 is not a major problem.  Not getting enough vitamin B5 can lead to heart problems, abdominal pain, disturbed sleep and muscle weakness.  However, since the vitamin can be found in all foods, a dietary deficiency is very rare and has only occurred in experimental situations.  Ingesting too much vitamin B5 has been linked with diarrhea but is not believed to be toxic.

Like other B-complex vitamins, B5 plays a very important role in converting blood sugar into energy that your body’s cells can use.  Without this important vitamin your body’s cells could not operate effectively.  Thankfully, it is available in almost all foods so you should have no trouble meeting the RDA

Sources:
Vitamin B5 Information (How Stuff Works)
Vitamin B5 Information (Innvista)
Vitamin B5 Information (Life Clinic)
Vitamin B5 Information (Vitamins & Health Supplements Guide)

*****

Although you should try and get your vitamins from food where possible this is not always possible.  Sometimes supplementation is required.  In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:

Related Posts

• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
• November 17, 2008 — Vitamin B7 (Biotin) Explained (3)
• November 14, 2008 — Vitamin B6 (Pyridoxine) Explained (8)
• November 8, 2008 — Vitamin B3 (Niacin) Explained (3)
• November 5, 2008 — Vitamin B2 (Riboflavin) Explained (5)
• November 2, 2008 — Vitamin B1 (Thiamine) Explained (4)
• October 29, 2008 — What are B Vitamins? (4)
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• October 16, 2008 — Vitamin E Explained (2)

Vitamin B3 (also known as niacin) is water soluble vitamin that is part of the B-complex group of vitamins (a group of eight individual vitamins which were initially thought to be a singular vitamin B).  The discovery of vitamin B3 is linked with a disease called pellagra (which causes the skin to become red and rough and can ultimately prove fatal).  In the 1900s this disease was nearly epidemic and there were a number of rumours circulating regarding how it was caused.  In 1915 Dr Joseph Goldberger linked the disease with diet.  He added lean meat, eggs, milk or yeast to the diets of some pellagra sufferers and the disease went away.  Conrad Elvenhjem followed up on Goldberger’s study in 1937 and successfully identified niacin as the dietary substance which cured pellagra when he used it to cure the disease in dogs.  As a result Conrad Elvenhjem has been credited with the discovery of vitamin B3.

Like the vitamins B1 and B2, vitamin B3’s main role is to help the body’s cells convert blood sugar (from the foods we eat) into energy.  On top of this vitamin B3 has further benefits which include:
- Promoting a healthy digestive system.
- Promoting healthy nerves.
- Reducing blood levels of low density lipoprotein (LDL) cholesterol (which clogs the arteries of the heart) whilst increasing blood levels of high density lipoprotein (HDL) cholesterol (which prevents hardening of the artery walls).

Men are advised to consume 19mg of vitamin B3 per day whilst women are advised to consume 15mg daily.  The best sources of vitamin B3 are protein rich foods such as meat, eggs and peanuts.  It can also be sourced from vegetables with mushrooms and green vegetables (brocolli, cabbage, peas, spinach etc) being good sources.  Enriched wholemeal products are also rich in vitamin B3.

A lack of vitamin B3 ultimately leads to  pellagra, the disease discussed above.  The first stages of pellagra manifest as weakness and loss of appetite.  The next stages lead to the skin becoming rough and red.  If pellagra is still left untreated after this diarrhea, dementia, and delirium develop.  Pellagra ultimately causes death if left untreated.

Overdosing on vitamin B3 has negative side effects too.  It can cause the blood vessels to expand which then leads to the skin becoming flushed – a condition known as niacin flush.  High doses of niacin over a long period can also lead to liver damage.

Overall, vitamin B3 is very important for good overall health.  If you consume a diet that contains adequate levels of protein then you should be easily getting enough each day.  If not then try to add some additional protein to your diet, either through meat, vegetables or wholemeal products.  By doing this you will be able to avoid the potentially lethal pellagra whilst maintaining good overall health.

Sources:
History of Vitamins (The Vitamins & Nutrition Center)
Vitamin B3 Information (How Stuff Works)
Vitamin B3 Information (Life Clinic)

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• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
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• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
• November 5, 2008 — Vitamin B2 (Riboflavin) Explained (5)
• November 2, 2008 — Vitamin B1 (Thiamine) Explained (4)
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Vitamin B2 (also known as riboflavin) is a water soluble, B-complex vitamin (a group of vitamins that were initially thought to be the singular vitamin B) that was first noticed in 1879 when a fluorescent yellow-green coloured pigment was found in milk.  However, no one knew what this pigment actually did.  In 1920 researchers heated food stuffs containing vitamin B (which we now know as the eight B-complex vitamins) and found that the heat destroyed the beriberi preventing effect (now known as vitamin B1).  However, it did not destroy the growth promoting effect as quickly which prompted further research into the B vitamins.  In the 1930s Otto Warburg isolated the yellow-green substance discussed above and discovered that it was actually made of two parts; a protein part and a non-protein part.  Following on from this two scientists, Richard kuhn and Paul Karrer, isolated the non-protein part and it became labelled vitamin B2.

The main function of vitamin B2 is to work with the other B-complex vitamins to help your body’s cells break down carbohydrates, proteins and fats and use them for energy.  It is therefore essential for healthy growth but it has a number of other functions too which include:
- Assisting in the metabolism of other vitamins.
- Production of red blood cells.
- Promoting healthy skin.
- Promoting healthy vision.

The recommended daily allowance (RDA) for vitamin B2 is 1.3mg for men and 1.1mg for women.  As you can probably guess from the beginning of this article, milk is the single richest source.  Other dairy products such as cheese, yogurt and ice cream also contain high levels of vitamin B2.  Enriched wholemeal products are another great source of this vitamin.  However, when storing these foods you need to take care.  Although vitamin B2 is not very sensitive to heat (compared with other water soluble vitamins), it is sensitive to light.  Therefore, make sure that you keep these foods in a dark place where they are not exposed to intense lighting.

Not getting enough vitamin B2 is uncommon but has a number of adverse effects.  A deficiency can make the skin become greasy, scaly or dry leading to cracks, inflammation and soreness.  It can also cause significant damage to the eyes and has been linked with the development of cataracts (when the clear lens of the eye becomes cloudy).

It is very difficult to consumed too much vitamin B2 orally.  Since it is a water soluble vitamin any excess is excreted in the urine.  However, it is possible to overdose on this vitamin if taken via injection.  The effects of overdosing are not believed to be toxic but the symptoms can include itching and numbness.

Vitamin B2 is found in many dietary staples including bread and milk.  Therefore, you should easily be able to get enough from diet alone.  If you struggle try drinking an extra glass of milk each day and switching over to wholemeal bread, cereal, pasta and rice.  Vitamin B2 is very important for healthy growth and whilst a deficiency is rare, I highly recommend that you take a second look at your diet and ensure that it contains enough of this valuable vitamin.

Sources:
History of Vitamins (The Vitamins & Nutrition Center)
Riboflavin Information (World of Scientific Discovery)
Vitamin B2 Information (How Stuff Works)
Vitamin B2 Information (Life Clinic)

Related Posts

• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
• November 17, 2008 — Vitamin B7 (Biotin) Explained (3)
• November 14, 2008 — Vitamin B6 (Pyridoxine) Explained (8)
• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
• November 8, 2008 — Vitamin B3 (Niacin) Explained (3)
• November 2, 2008 — Vitamin B1 (Thiamine) Explained (4)
• October 29, 2008 — What are B Vitamins? (4)
• October 27, 2008 — What are Water Soluble Vitamins? (7)
• October 19, 2008 — Vitamin K Explained (2)
• October 16, 2008 — Vitamin E Explained (2)

Vitamin B1 (also known as thiamine) is a water soluble vitamin and is part of the B-complex vitamins (a group of eight B vitamins that were initially thought to be the singular vitamin B).  The discovery of vitamin B1 is heavily linked with a condition called beriberi.  During the late nineteenth century a beriberi epidemic broke out in Asia.  This prompted increased research into both the cause of beriberi and a cure.

The Dutch physician Christiaan Eijkman was the first person to discover the link between vitamin B1 and beriberi when he realised that feeding chickens unpolished (brown) rice could cure beriberi.  He concluded that the skin on unpolished rice contained an anti-beriberi factor (which would later become known as vitamin B1).  In 1935 the chemist Robert Williams finally made the key breakthrough and isolated the substance thiamine aka vitamin B1.

The main function of vitamin B1 is to act as a catalyst in the reaction which converts blood sugar into energy.  So in other words it helps your body’s cells get energy from the food you eat.  However, it also has other important functions which include:
- Helping the body produce fats.
- Helping the body to break down proteins.
- Improved mental function and possible protection against Alzheimer’s disease (a condition which leads to memory less and reduced mental function) according to How Stuff Works).
- Maintaining a healthy nervous system.

The recommended daily allowance (RDA) for vitamin B1 is 1mg for men and 0.8mg for women.  One of the best sources of vitamin B1 is enriched wholemeal products such as brown rice, wholemeal bread and wholemeal cereals.  Pork and green vegetables are also a good source of this vitamin.  However, if you are getting your vitamin B1 from green vegetables make sure that you take extra care during preparation.  Since it is a water soluble vitamin it is destroyed by high heats and can also leak from the vegetables into the cooking water.  My recommendation is to get a steamer.  They provide you with a quick, convenient way to prepare your vegetables whilst removing minimal amounts of vitamin B1.  Plus, I always find that vegetables have a fresher, more satisfying taste when steamed.

A serious vitamin B1 deficiency is rare in developed Western countries.  However, there are exceptions to this rule.  Alcoholics and heavy drinkers are often deficient in vitamin B1, particularly when they go for long periods without food.  People who have a poor diet that is rich in highly processed junk foods are also likely to be lacking vitamin B1.

Not getting enough vitamin B1 ultimately leads to beriberi, the condition discussed at the beginning of this article.  There are two main forms of beriberi; dry beriberi and wet beriberi.  Dry beriberi is a nervous system disorder which can lead to pain, loss of feeling in your extremities, muscle weakness and in the worst cases brain damage and death.  Wet beriberi is a cardiovascular disorder which can enlarge your heart, increase your heart rate and in the worst cases cause heart failure.

Since vitamin B1 is water soluble any excess is excreted when you urinate.  Therefore, overdosing on vitamin B1 is rare, particularly when it is taken orally.  However, if injected the amount of vitamin B1 in your body can potentially reach toxic levels.  The symptoms of a vitamin B1 overdose can include nausea, sweating, difficulty breathing and blue coloured skin.

Getting adequate levels of vitamin B1 from your diet should really not be a problem.  As I have already mentioned vitamin B1 deficiencies and overdoses are rare.  However, if you feel you are currently not getting enough of this important vitamin simply add some more wholemeal products to your diet.  Wholemeal bread, cereal, pasta and rice are all great choices to help you get your RDA of vitamin B1.  Throw in some green vegetables on top and you should be fully topped up and virtually immune to beriberi.

Sources:
Vitamin B1 Information (How Stuff Works)
Vitamin B1 Information (Life Clinic)
Vitamin B1 Information (NobelPrize.org)
Vitamin B1 Information (Wikipedia)

Related Posts

• October 29, 2008 — What are B Vitamins? (4)
• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
• November 17, 2008 — Vitamin B7 (Biotin) Explained (3)
• November 14, 2008 — Vitamin B6 (Pyridoxine) Explained (8)
• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
• November 8, 2008 — Vitamin B3 (Niacin) Explained (3)
• November 5, 2008 — Vitamin B2 (Riboflavin) Explained (5)
• October 27, 2008 — What are Water Soluble Vitamins? (7)
• October 19, 2008 — Vitamin K Explained (2)
• October 16, 2008 — Vitamin E Explained (2)

Hello Everyone. The Free Fitness Tips Newsletter - October 2008 is now online.

You can view the HTML version by Clicking Here.

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If you have anything you would like to say about this month’s newsletter please leave a comment at the end of this post. Happy reading :-)

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• July 1, 2008 — The Free Fitness Tips Newsletter - June 2008 (0)
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The B vitamins (also known as the B-complex vitamins) are a group of eight water soluble vitamins.  They all play an important role in cell metabolism (the process which allows your body’s cells to get energy and nutrients from the food you eat) and were initially thought to be a singular B vitamin.  Today I am going to be discussing the B vitamin group in greater detail.

The B vitamins were initially discovered by Elmer V. McCollum and his team of researchers who were performing nutritional studies on rats.  Between 1912 and 1914 these studies had led to the discovery of vitamin A – the first of the thirteen vitamins to be discovered.  Following on from this, McCollum’s team discovered the vitamin B complex in milk some time between 1915 and 1917.  Since these B vitamins were thought to be a singular vitamin, McCollum adopted Chashmir Funk’s term and named his discovery vitamin B.

The main reason that the B vitamins were first thought to be just one single vitamin is that they are found together in a number of foods.  They also perform similar functions in the body with all the B vitamins having a key role in the either the conversion of foods to energy or the creation of new cells.  However, further research revealed that there was not one B vitamin – there were eight…

1) VITAMIN B1 (THIAMIN):- Vitamin B1 was discovered by Robert Williams in 1935 as part of a search for a cure for the disease beriberi.  Its main function is to help the body’s cells break down blood sugar into energy but it also helps maintain a healthy nervous system.  The recommended daily allowance (RDA) for this vitamin is 1mg in men and 0.8mg in women.  Some of the foods that contain vitamin B1 include brown rice, wholemeal products and green vegetables.

2) VITAMIN B2 (RIBOFLAVIN):- Vitamin B2 was was first discovered in the late nineteenth century but was not recognised as a vitamin until 1935 when it was isolated by Kuhn and Karrer.  Its main function is to help the body’s cells get energy from the foods we eat but it also promotes healthy skin and healthy vision.  The RDA for this vitamin is 1.3mg in men and 1.1mg in women.  Vitamin B2 can be found in dairy products such as milk, cheese and yogurt.

3) VITAMIN B3 (NIACIN):- Vitamin B3 was officially discovered by Conrad Elvenhjem in 1937 as part of research into a cure for the disease pellagra.  Its main function is to assist in the conversion of blood sugar into energy but it also promotes healthy nerves and a healthy digestive system.  The RDA for this vitamin is 19mg in men and 15mg in women.  Some of the foods that contain vitamin B3 include meat, eggs and peanuts.

4) VITAMIN B5 (PANTOTHENIC ACID):- Vitamin B5 was discovered by R.J. Williams in 1933 when he identified it as a growth factor in yeast.  Its main function is to help the body’s cells break down food into energy but it also helps the body heal wounds and produce red blood cells.  The RDA for this vitamin is 5mg in both men and women.  Vitamin B5 can be found in fresh vegetables, eggs and salmon.

5) VITAMIN B6 (PYRIDOXINE):- Vitamin B6 was discovered by Paul Gyorgy in 1938 when he was looking for a cure for the disease acrodynia.  Its main function is to help the body’s cells break down proteins into a form that they can use but it also plays a key role in regulating hormones.  The RDA for this vitamin is 1.4mg in men and 1.2mg in women.  Some of the foods that contain vitamin B6 include salmon, nuts and peas.

6) VITAMIN B7 (BIOTIN):- Vitamin B7 was first noticed by M.A. Boas in 1927 and isolated by  Vincent Du Vigneaud in 1940.  Its main function is to help the body’s cells break down fats and carbohydrates for energy but it also assists in the breakdown of amino acids.  The RDA for this vitamin is 0.03mg in men and 0.01mg in women.  Some of the foods that contain vitamin B5 include liver, milk and egg yolks.

7) VITAMIN B9 (FOLIC ACID):- Vitamin B9 was first noticed by Lucy Willis in 1930 and isolated by Henry K. Mitchell in 1941.  Its main function is to help the body produce DNA (deoxyribonucleic acid), RNA (ribonucleic acid) and new cells but it also works with vitamin B12 to help produce red blood cells.  The RDA for this vitamin is 0.2mg in both men and women.  Vitamin B9 can be found in green leafy vegetables such as spinach, green beans and brocolli.

8) VITAMIN B12 (COBALAMIN):- Vitamin B12 was discovered simultaneously by Karl Folkers,  E. Lester Smith and L.F.S. Parker in 1948, as the result of a search for a cure for pernicious anemia.  Its main function is to work with vitamin B9 to prodce DNA and RNA but it also assists in hormone production.  The RDA for this vitamin is 0.002mg in both men and women.  Some of the foods that contain vitamin B12 include liver, fish and dairy products.

I hope this article has cleared up any misconceptions you may have had regarding the B vitamins.  Despite the fact that they are often found together in foods and perform similar functions they are all unique, individual vitamins.  Each and every one is essential for the proper functioning of your body so make sure you are consuming enough of all eight.

Sources:
B Vitamin Information (How Stuff Works)
B Vitamin Information (Wikipedia)
History of Vitamins (About.com)

Related Posts

• November 2, 2008 — Vitamin B1 (Thiamine) Explained (4)
• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
• November 17, 2008 — Vitamin B7 (Biotin) Explained (3)
• November 14, 2008 — Vitamin B6 (Pyridoxine) Explained (8)
• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
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• October 27, 2008 — What are Water Soluble Vitamins? (7)
• October 19, 2008 — Vitamin K Explained (2)
• October 16, 2008 — Vitamin E Explained (2)

In my last few articles I discussed the four fat soluble vitamins.  Today I am going to explain the remaining nine water soluble vitamins.

Water soluble vitamins are given their name because they dissolve in water.  They are found in a variety of foods.  Unlike fat soluble vitamins which can be stored by the body, water soluble vitamins are only stored for brief periods and any excess is usually excreted in the urine (with the exception of vitamin B12 which is stored in the liver).  Therefore, you need to replenish your supply of water soluble vitamins on a daily basis.

When preparing water soluble vitamins you have to take more care than with fat soluble vitamins.  Generally, fat soluble vitamins stay in the food even when it is cooked.  However, most of the water soluble vitamins are destroyed by high heats and can also leak out of food into the water if you are boiling them.  On top of this light can destroy certain water soluble vitamins.  My advice is to be careful when handling foods containing water soluble vitamins and to store them in a dark, cool place.  When cooking any vegetables that contain water soluble vitamins - use a steamer.  This will ensure that you preserve most of the vitamins plus I think steamed vegetables have a better flavour.

Since water soluble vitamins are generally excreted when you have too much, there is little chance of consuming toxic levels.  However, overdosing can lead to some unwanted side effects including headaches, itchiness and in the worst case can cause damage to the body’s cells.  Therefore, it is advisable to stick to the recommended daily allowances (RDAs) for each of the water soluble vitamins.

You can get the majority of your water soluble vitamins from your diet.  However, in some cases you may be lacking certain types and therfore require supplementation.  When considering supplements I recommend that you see your doctor first.  They will be able to give you a professional opinion on any supplements you may require.  If you follow your doctor’s advice and try and get the majority of water soluble vitamins from food  you should be able to realise all the benefits that water soluble vitamins can provide.

But what are water soluble vitamins?  And what exactly do they do?

1) VITAMIN B1 (THIAMINE):- Vitamin B1’s main function is to help the body’s cells convert blood sugar into energy but it also helps maintain a healthy nervous system.  Enriched wholemeal products, pork and green vegetables are all good sources of vitamin B1.

Men are advised to consume 1mg of vitamin B1 per day whilst women should consume 0.8mg.  Deficiencies are rare but if they occur they can lead to beriberi, a condition which causes significant damage to a number of vital organs and can lead to death if left untreated.  Overdosing is also rare but can lead to nausea, sweating and blue coloured skin.

2) VITAMIN B2 (RIBOFLAVIN):- Vitamin B2’s main function is to help the body convert blood sugar into energy but it also assists in the production of red blood cells and promotes healthy vision.  Milk is the richest source of vitamin B2 with other dairy products also providing good levels of the vitamin.

The RDA for vitamin B2 is 1.3mg in men and 1.1mg in women.  A lack of this vitamin can cause damage to the skin (causing it to become cracked and sore) and the eyes (often leading to the development of cataracts).  Getting too much is not believed to be toxic but can lead to itching and numbness.

3) VITAMIN B3 (NIACIN):- Vitamin B3’s main role is to assist the body’s cells in converting blood sugar to energy but it also promotes a healthy nervous and digestive system.  Protein rich foods such as meat and eggs are the best source of this vitamin but vegetables such as mushrooms and greens also contain good levels.

Men are advised to consume 19mg of vitamin B3 per day whilst women are advised to consume 15mg.  Not getting enough B3 can lead to pellagra which if left untreated for prolonged periods can cause diarrhea, dementia, delirium  and ultimately death.  Consuming too much causes the skin to become flushed and can also cause liver damage.

4) VITAMIN B5 (PANTOTHENIC ACID):- Vitamin B5’s biggest function is to help the body convert blood sugar into energy but it also helps wounds heal and supports the adrenal gland.  It can be found in a number of foods including eggs, salmon and fresh vegetables.

The RDA for vitamin B5 is 5mg for both men and women.  A deficiency can cause a number of problems including abdominal pain, disturbed sleep and weak muscles.  Getting too much B5 can cause diarhea.

5) VITAMIN B6 (PYRIDOXINE):- Vitamin B6’s main function is to help the body break down proteins so that they can be used for energy but it also assists with hormon regulation.  This vitamin is found in all foods but meats, nuts and salmon are particularly rich sources.

Men are advised to get 1.4mg of vitamin B6 daily whilst women should get 1.2mg.  Unfortunately, a lot of people do not get enough which can lead to cracked lips, weakness and tingling in the hands, feet and legs.  Getting too much can also be dangerous and potentially cause permanent nerve damage.

6) VITAMIN B7 (BIOTIN):- Vitamin B7’s main role is to help the body convert carbohydrates and fats into energy but it also assists in the breakdown of amino acids.  The body produces small amounts of B7 in the intestine and it is also present in most foods with liver, milk, egg yolks, mushrooms and nuts all being good sources.

The RDA for vitamin B7 is 0.03mg in men and 0.01mg in women.  A deficiency can lead to rashes, fungal infections and hair loss but there are presently no known side effects associated with high doses of this vitamin.

7) VITAMIN B9 (FOLIC ACID):- Vitamin B9’s main role is to work with vitamin B12 to produce DNA (deoxyribonucleic acid) and RNA (ribonucleic acid) but it also helps the body produce new cells.  Green leafy vegetables such as spinach, broccoli and peas are the best sources of this vitamin.

Men and women are advised to get 0.2mg of vitamin B9 per day whilst pregnant women are advised to increase their intake to 0.4mg per day.  Not consuming enough B9 can lead to weight loss, poor growth and anemia plus it can cause significant problems in developing babies.  Overdosing has been linked with sleep problems, skin problems and stomach pain.

8) VITAMIN B12 (COBALAMIN):- Vitamin B12’s main function is to work with vitamin B9 to produce DNA and RNA but it also assists in the production of other hormones.  It can be found in all animal products but liver, fish and dairy products are some of the best sources.

The RDA for vitamin B12 is 0.002mg in both men and women.  Not getting enough of this vitamin can lead to a form of anemia called pernicious anemia (where the body produces fewer, larger blood cells) which leads to difficulty balancing and weakness.  Overdosing on B12 is not thought to have any adverse side effects.

9) VITAMIN C (ASCORBIC ACID):- Vitamin C’s main function is to help the body produce collagen (the main connective tissue in animals) but it also helps protect the body’s cells and vital organs.  Citrus fruits such as oranges, limes and lemons are the richest source of vitamin C but potatoes, strawberries and sweet peppers are also good sources.

Men and women are advised to consume 40mg of vitamin C each day.  A deficiency can lead to scurvy, a condition characterised by bleeding, swollen gums and tooth loss.  Getting too much vitamin C can cause cramps, diarrhea, headaches and vomiting.

I hope the above article has provided you with a good introduction to the water soluble vitamins.  Each of the nine vitamins discussed above have an important role to play in your body.  Since your body does not store water soluble vitamins it is very important that you meet your daily requirements.  If you are lacking in a certain area then make the necessary changes to your diet or perhaps even consider supplementation.  Just don’t go overboard.  Whilst consuming high levels of water soluble vitamins is not thought to be toxic it can still lead to unpleasant side effects.  Stick to the RDAs quoted in this article and you should be able to get the full benefits of the B-complex vitamins and vitamin C without any negative effects.

Sources:
Water Soluble Vitamins Information (Colorado State University Extension)

Related Posts

• November 20, 2008 — Vitamin B9 (Folic Acid) Explained (1)
• November 17, 2008 — Vitamin B7 (Biotin) Explained (3)
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• November 11, 2008 — Vitamin B5 (Pantothenic Acid) Explained (5)
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• November 5, 2008 — Vitamin B2 (Riboflavin) Explained (5)
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