- Author: Melanie Dell’Oro
Without thinking twice: Which of our products would you take? And now, just as spontaneously: Which B vitamins does the product you use contain?
You probably found it super easy to answer the first question, right? And the second?
Maybe it's because people so often like to talk about the “B vitamins” in general. But apart from vitamin B12, very few of us know much more about them, do we?
Welcome to the B vitamin club
The vitamins that bear the first name B are extremely important nutrients, and it's worth knowing a little more about some of them. Generally speaking, they are not a very uniform group. At some point, some similarities between the substances were discovered, and they were all lumped together. With advances in research and increasingly detailed insights into the processes in our bodies, major differences were eventually discovered as well. One by one, some substances were promptly kicked out of the club.
Generally, however, it can be said that all B vitamins are essential coenzymes. This means that they are required for various metabolic reactions in the body that cannot take place without them. And as is the case in every good club: the members make a really good team. This also means that each team member influences the absorption and utilization of the other team members. The principle of the weakest link in the chain. That is, if one B vitamin is lacking, all the others are somehow affected as well.
The team: from B1 to pantothenic acid
There is good reason to take a closer look at the vitamins individually. Overall, the body stores of the individual B vitamins are rather small, which means they must be consumed regularly, preferably daily, through food. If you know which foods are particularly suitable for this, it is no problem at all. You can simply incorporate these foods into your daily diet. Most of the time, these are foods that you should already be eating at least one serving of every day.
Vitamin B1 (aka thiamine):
It plays an important role in energy metabolism, nerve function, the development of our connective tissue, and—surprise—the hormone system. Here, it enables the smooth functioning of acetylcholine and serotonin, two hormones that serve as signaling molecules for the nervous system. Plant-based sources include yeast flakes, beans, germinated grains, nuts, and whole-grain products. A deficiency can cause, for example, poor wound healing.
Vitamin B2 (aka riboflavin):
B2 is an important antioxidant, so it protects our cells from free radicals. It helps break down homocysteine, which damages blood vessels, into methionine and supports healthy tissue growth. You will find it mainly in green leafy vegetables, as well as in sprouted grains and beans. Because B2 is light-sensitive, you should always store dark green leafy vegetables in a dark, cool place. B2 is also water-soluble. So if you boil vegetables in water, be sure to use the cooking water afterward, for example in a sauce or broth. A deficiency in B2 can lead to skin problems such as redness, scaly patches, and cracked lips. Riboflavin supports liver function. You can find out why this is important here.
Vitamin B6 (aka pyridoxine):
In addition to its effect on nerve health, B6 is particularly important for the hormone system, as it is responsible for the production of the hormones and neurotransmitters serotonin, dopamine, and noradrenaline. You can read about the role these hormones play here. Good plant-based sources of B6 include dark green leafy vegetables such as kale, but also legumes, nuts, yeast, and potatoes. Vit B6 is very sensitive to heat and light, so it is best to store B6-containing foods in the dark and heat them gently. A deficiency can lead to, among other things, skin problems and a weakened immune system. Vitamin B6 is believed to have an antispasmodic effect, and studies have found that, due to its role in the hormone system, it can relieve symptoms of PMS (e.g., mood swings, acne, breast tenderness, etc.).
Vitamin B12 (aka cobalamin):
Vitamin B12 deserves special attention because it is produced by microorganisms and, nowadays, due to our high hygiene standards, is found exclusively in animal-based foods. On a plant-based diet, B12 must be supplemented. Vit B12 is extremely important for nerve health, the function of red blood cells, and folate metabolism. Damage that occurs as a result of a B12 deficiency is usually irreversible. So here, caution is better than complacency!
Biotin:
Biotin is something like a beauty vitamin, as it supports radiant skin as well as strong hair and nails. You will find it in many plant-based foods such as yeast, beans, nuts, oats, mushrooms, grains, and rice.
Folic acid:
Folic acid is THE important vitamin for those trying to conceive and during pregnancy. The healthy development of the fetus depends largely on adequate folic acid supply. That is why folic acid should be supplemented even when trying to conceive. However, in food, folic acid is found mainly in sprouted grains, legumes, yeast, green leafy vegetables, and nuts. Folic acid is one of the vitamins that is sensitive to heat and light and is also water-soluble.
Niacin:
Niacin is not really a vitamin at all, as it can be produced from the amino acid tryptophan. This happens in the liver, which is another reason to take particularly good care of it. Niacin is an antioxidant and coenzyme for numerous metabolic reactions. In food, you will find it in, for example, yeast, nuts, mushrooms, apricots, and legumes. A niacin deficiency manifests as skin defects such as red, cracked patches or inflamed lips.
Pantothenic acid:
The word may sound familiar to you. There is a well-known wound ointment that contains the precursor of pantothenic acid, panthenol. Both substances are involved in wound healing and a healthy immune system. Pantothenic acid is also used for the production of sex and steroid hormones (e.g., cortisol). This also means it has a major impact on women's health. Pantothenic acid can be found in many foods; good plant-based sources include whole grains, avocado, nuts, and yeast.
1 handful of nuts a day - unless you are taking the pill!
1 handful of nuts a day, plus 1-2 servings of legumes, 1-2 servings of dark green leafy vegetables, and a tablespoon of yeast flakes sprinkled on everything. This alone will keep you well supplied with B vitamins.
If only that little word “if” didn't exist. Because if you are using the pill for contraception, you should pay particularly close attention to your B vitamin supply and, if in doubt, also use a supplement. This is because, in addition to other medications, the birth control pill can also increase the requirement for B vitamins. B1, B2, B6, and folic acid are particularly affected. Surprise: they are precisely the ones that are already extremely important for a functioning hormonal balance. The negative side effects of the pill, such as severe PMS, mood swings, fatigue, and even depressive moods, could therefore be further exacerbated by an undetected deficiency in B vitamins.