What are B vitamins?

B vitamins are a group of eight water soluble vitamins, which means they cannot be stored in the body. Each individual B group vitamin plays a role in your health, including various different cellular processes such as building DNA components and proteins. Each B vitamin has a specific role in the body and a deficiency of these vitamins can lead to a variety of health problems.

B1 Thiamine

Vitamin B1 plays an essential role in overall health including membrane and nerve conduction, acetylcholine synthesis and energy transformations such as the Krebs cycle which is vital for cellular energy production, including the central nervous system. B1 plays a role in muscle function, including the contraction of the heart. It is also important for the production of hydrochloric acid in the stomach.

B2 – Riboflavin

Vitamin B2 is crucial for myelin sheath maintenance, vitamin metabolism such as vitamin A, K, B3, B12, B6 and folate, energy metabolism, heme and amino acid metabolism, hormone and cell signalling and phase 1 liver detoxification of xenobiotics. It has antioxidant properties and assists in the production of glutathione, therefore helping to protect the body from damage caused by free radicals. Free radicals can cause oxidative stress, leading to damaged cells that drive disease.

B3 – Niacin

Vitamin B3 plays a key role in energy production, insulin receptor function, DNA synthesis and repair, calcium signalling, synthesis of fatty acids, cholesterol and steroid hormones and gastric acid secretions. It plays an important role in converting food into energy.

B5 – Pantothenic acid

Vitamin B5 is important for the production of acetylcholine, antibodies, cholesterol which is important for hormone production, bile salts which help the body digest fats, heme in haemoglobin, steroid hormones which play a role in immune function and metabolism, ketones and cell membranes. Vitamin B5 is important for the production of coenzyme A (CoA) which is involved in the synthesis of fatty acids and cell membrane production.

B6 – Pyridoxine

Vitamin B6 has an extensive list of functions including playing a crucial role in carbohydrate metabolism, including the mobilisation of glucose from glycogen, amino acid synthesis, heme synthesis, neurotransmitter synthesis, selenium bioavailability, thyroid hormone metabolism, niacin (B3) synthesis from tryptophan and PMS. Increased demand for B6 can occur due to use of the oral contraceptive pill, a high protein diet, high glucose load, smoking, alcohol, coffee and increased growth periods.

B7 – Biotin

Vitamin B7, or biotin as it is more commonly referred to, is known as the “beauty vitamin” because of its essential role in the health of the hair, skin and nails. It also plays role in energy production, helping to breakdown carbohydrates, proteins and fats into glucose which the body uses for energy production. It is necessary for the metabolism of amino acids which are the building blocks of protein.

B9 – Folate

B9 or folate, is essential for various bodily functions including the synthesis of DNA and new cell formation, immune function, methylation cycle function, synthesis of noradrenaline and serotonin, stem cell production and maturation. A poor dietary intake, smoking, drugs, heavy alcohol consumption and vitamin C and B12 deficiency all increase the demand for folate. Folate is needed for the conversion of homocysteine into methionine, which is another amino acid. Without sufficient folate, homocysteine levels can become elevated driving heart related conditions.

B12 – Cobalamin

B12 is necessary for the production of red blood cells, which move oxygen around the body. B12 deficiency can lead to anaemia, driving symptoms of fatigue, weakness, cognitive dysfunction and shortness of breath. B12 is involved in the production of the myelin, which is a fatty substance forming a protective sheath around nerve fibres. DNA synthesis is also another key function of B12, this is especially important during foetal development and pregnancy.

When is the best time to take B vitamins?

The best time to take B vitamins is in the morning on an empty stomach. It is important to note that in some cases, taking B vitamins on an empty stomach can cause nausea, so if you feel this is you, ensure you consume food directly afterwards. This goes for all water soluble vitamins. With water soluble vitamins, your body will take what it needs and the rest will be excreted via the urine. Taking them in the morning can assist with energy production throughout the day. Because of the role it plays in energy production, it is best to avoid taking B vitamins at night, especially B12 as it can cause disruption to sleep.

What reduces the absorption of B vitamins?

Stress

A highly stressful lifestyle depletes the body of B vitamins because they are required for energy production. When your body is under a lot of stress, it uses up what it needs to keep your body functioning, which includes B vitamins among other nutrients such as vitamin C. The production of cortisol and adrenaline can deplete the body’s stores, particularly B5 and B6 because they are involved in the production of these stress hormones.

Poor gut health

Poor gut health and conditions such as Crohn’s or coeliac disease, can drive inflammation of the gut lining, meaning your body isn’t absorbing enough nutrients, especially B12. B vitamins are essential in the production and growth of beneficial bacteria as well as suppressing the growth of competitive species i.e. the bad bacteria.

Inflammatory diet

A high inflammatory diet that consists of refined sugars, starches and alcohol all impact the function of your gut including the gut lining. Alcohol inhibits the absorption of many nutrients such as B1, B12, B9 and zinc. Alcohol essentially flushes your B vitamins out of your system leaving you depleted.

Medications

Some medications including proton pump inhibitors (PPI’s) and metformin can interfere with absorption of certain B vitamins, particularly B12. PPI’s supress stomach acid production, which is required for the breakdown and absorption of nutrients from foods. Low stomach acid will reduce the digestive capacity to release B12 from foods, therefore reducing the amount of B12 that is absorbed and utilised in the body.

What is the difference between activated and non-activated B vitamins?

The difference between activated and non-activated B vitamins is that “activated” simply means that they are it their most bioavailable form. Non-activated B vitamins are the most common form found in supplements. The body needs to convert them into their active from before they can be utilised. An example of this is the inactive form of vitamin B6 such as pyridoxine hydrochloride needs to be converted to pyridxal-5-phosphate (P5P) in the liver so that the body can use it. The active form of B6, P5P can be directly utilised by the body without needing to be converted. The activated form is preferred, especially for those with gene mutilations such as MTHFR, however it is best to consult with a health care professional to see which supplement is best for you.