The Basics Of B Vitamins

B vitamins are a group of vitamins that help the body convert foods like proteins, fats, and carbohydrates into energy. The B vitamin group consists of several different vitamins, such as biotin, folate, riboflavin, niacin, pantothenic acid, pyridoxine, cobalamin, and thiamine. Sometimes, these vitamins are listed using the letter B and a corresponding number. For example, riboflavin is also known as vitamin B2. B vitamins are present in various foods and are also available in supplement form.

How do B vitamins help the immune system?

Research shows a link between malnutrition and a weakened immune system. The immune system is comprised of different tissues, cells, and organs that fight off infections. The immune system needs micronutrients to function properly. B vitamins deliver essential nutrients to the immune system along with metabolizing foods to help the body produce and store energy. B vitamins also assist the body with DNA and protein synthesis.

The connection between B vitamins and depression

Doctors have uncovered a link between depression and low vitamin B levels in patients. Research shows a connection between the nervous and immune systems. Inflammation within the immune and nervous systems contributes to depression. Cytokine proteins send messages to the immune system to increase or decrease inflammation to fend off foreign invaders. B vitamins help to regulate and reduce bodily inflammation, and anti-inflammatory cytokines have been shown to lessen depression.

What are some essential B vitamins?

All variations of B vitamins are important, but a few vitamins stand out from the rest. B vitamins are water-soluble, meaning the nutrients dissolve in water. For the body to absorb these nutrients, B vitamins must be replenished daily through food or dietary supplements. Folate (vitamin B9) and folic acid are B vitamins that help with protein and homocysteine metabolism. Folate is also essential to red blood cell health. Other essential B vitamins are pyridoxine (vitamin B6) and cobalamin (vitamin B12).

The benefits of Vitamins B6 and B12

Vitamin B6 is an essential vitamin that supports over 100 different enzymes in the body. This nutrient aids the body in immune function and brain regulation while breaking down various proteins and carbohydrates. Vitamin B12 is critical to the development of brain, red blood, and nerve cells. Vitamin B6 is found in foods like tuna, salmon, chickpeas and bananas. Vitamin B12 is available in red meat, eggs, and poultry.

Adding B vitamins to your diet

The best way to add B vitamins to the diet is to eat nutrient-rich foods. Oranges, papaya, and cantaloupe are some foods that are packed with B vitamins. The body does not store B vitamins for long so patients should eat B vitamin rich foods daily. People can also take B vitamin supplements in pill, powder, capsule or other forms to obtain these essential nutrients.