B Vitamins are important for almost every function in our body, from energy production, the formation of DNA, muscle contractions, managing your mood and even producing red blood cells.
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There are eight B vitamins, each with a unique role within the body, here are a few interesting facts about four of the more common B Vitamins.
Vitamin B1 or Thiamine.
Working in Drug and Alcohol and with eating disorder clients, I saw thiamine deficiencies on a daily basis.
You can become thiamine deficient in just nine days if you are drinking excessive amounts of alcohol and not eating well.
Symptoms of thiamine deficiencies can include delirium and difficulties completing simple tasks, decreased reflexes, reactions time and coordination, and general irritability just to name a few.
Foods sources: offal, black beans, lentils, macadamia nuts, edamame, pork, asparagus and in Australia some breads and cereals are fortified with thiamine.
Vitamin B2 or Riboflavin
B2 is important for the breakdown of carbohydrates, fats and proteins as well as general skin and eye health.
Deficiencies of B2 aren’t common and often present as throat or tongue swelling, anaemia, increased sensitivities to light or dermatitis.
Food Sources: lamb, cow’s milk, natural yoghurt, mushrooms, spinach, eggs or almonds.
Vitamin B9 or folate
B9 also known as folate is the most well known B vitamin because of its importance during pregnancy.
Symptoms of folate deficiencies include extreme fatigue, headaches, fertility issues and pale skin.
If folate deficiencies are left untreated they can increase a person’s risk of depression, heart disease and certain types of cancer.
Interestingly, not everyone is able to convert folate or folic acid into it ‘active’ form that can be utilised by our body.
Food Sources of folate: green leafy vegetables, legumes, seeds, liver, chicken, eggs, cereals and citrus fruits, plus in September, 2009 all flour used in bread making has been fortified with folic acid, with the exception of those labelled as organic.
Vitamin B12
Deficiencies are common in those taking certain medications for reflux, people aged over 65 years because as we age our stomachs are less effective at producing intrinsic factor (the compound required for absorption of B12) and those who have had bariatric surgery or follow a vegan style diet.
Deficiencies can present as lack of energy or fatigue, weight loss, anaemia, memory loss or depression.
Food sources include meat, milk, cheese and eggs- really most foods sourced from animals.
Always talk to your GP or dietitian before taking Vitamin B supplements as they can mask deficiencies of other vitamins, plus if vitamins are taking incorrectly, toxicity can occur.
This is general health information and should not replace advice provided by your healthcare professional.