The individual roles and sources of the 8 types of vitamin B

Published : 12.07.2018 10:43:21
Categories : Nutrition , Vitamins

Vitamin B is a water-soluble vitamin, which means it is not always stored in our body such as vitamins A, D, E & K. This means that much of it needs to be replenished with food. Did you know that there are 8 types of B vitamins, each with its own properties.

Type de vitamine B

Bioavailability

Roles in the body

Consequences if deficient

Dietary Sources

B1 Thiamin

Low general reserve in the body

Low availability in the liver and muscles

Glucose and alcohol metabolism

Anorexia, asthenia, heart failure, irritability, depression

Wholegrain cereals, fish, pork, peas, lentils

B2 Riboflavin

In the liver, heart and kidneys

Energy production and general metabolic reactions

Rare: fatigue, lack of energy and loss of motivation

Wholegrain cereals, vegetables, meats, eggs, yeast, milk and dairy products

B3 Niacin

Good bioavailability.

Synthesised from an essential amino acid (tryptophan), so always present in our body.

General metabolism (respiratory chain)

Dermatitis, diarrhea and (in the most severe cases) dementia

Wholegrain cereals, yeast, fatty fish, meat, some vegetables

B5 Pantothenic acid

In blood and red blood cells

Metabolism of lipids, carbohydrates and proteins

Very rare

In most foods (wholegrain cereals, egg yolk, offal/organ meat, especially liver)

B6

In kidneys

Metabolism of proteins and amino acids

Supports biological reactions and the immune system

Rare: nervous disorders, irritability

Fish, offal/organ meats, meat, seeds, certain fruits (bananas, grains)

B8 Biotin

No store

Obtained exclusively through food

Metabolism of lipids, carbohydrates and proteins

Veryrare

In most foods (offal/organ meats, egg yolk, whole grains, milk, etc.)

B9 Folic Acid

In the liver and red blood cells

Brain and nervous development.

Synthesis of DNA and RNA

Very important in women especially during pregnancy

Anemia, neurological disorders and digestive signs.

In pregnant women: in utero growth retardation

Vegetables
Cabbage (50 to 100 mg/100g).
Oil seeds
Starchy fruits (100 to 200mg/100g)
Liver and yeast (> 200mg/100g)

B12 Cobalamin

Exclusively synthesized by bacteria from foods of animal origin.

Its absorption requires the presence of protein.

Important in tissues or cells with fast renewal like red blood cells

Normochromic macrocytic anaemia and neurological symptoms

Exclusively of animal origin (meat, fish, dairy products, eggs, offal/organ meats)

 

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