B 1	B 2	B 3	B 5	B 6	B12

The Vitamin B group

General properties:

Water soluble, easily excreted, plays a number of vital roles, particularly serving as cofactors for enzymes involved in such diverse functions as amino acid metabolism and neurotransmitter synthesis. A particular favourite among supplement takers because of their energy providing roles and their role in maintaining proper blood cell integrity, particularly Vitamin B12.

Select any of the vitamin numbers for quick guides.

B 1	B 2	B 3	B 5	B 6	B12

Vitamin B12 Functions:

• Helps in DNA synthesis
• Involved in protein synthesis and fat and carbohydrate metabolism
• Necessary for formation of red blood cells
• necessary to maintain health nervous system.
• Assists calcium adsorption

Disease Implication:

• Frank Deficiency leads to megaloblastic anemia
• deficiency symptoms include confusion, poor growth in children, hair loss, loss of appetite.
• deficiency associated with peripheral nerve degeneration, dementia, depression

Major Sources:

Meats, Liver, Kidney, chicken, cereals, brewer's yeast, dairy products egg

Note: since the main sources are meats, vegans need to ensure they are taking adequate amounts from other sources to avoid any deficiency arising.

B 1	B 2	B 3	B 5	B 6	B12

Vitamin B5 Functions:

• Important in protein and carbohydrate metabolism
• Important in cholesterol metabolism and hormone production.

Disease Implications:

• deficiency disease symptoms is very unusual as the vitamin is so widely found in cells of plant and animal origin

Major Sources:

Widely available.
Produced by bacteria in the intestinal tract.

B 1	B 2	B 3	B 5	B 6	B12

Vitamin B6 Functions:

• Essential in neurotransmitter synthesis and maintaining healthy nervous system
• Necessary in protein synthesis
• Necessary for normal growth
• Helps in energy production from glycogen.
• Essential for linolenic acid metabolism and conversion to prostaglandin E1

Disease Implications:

• Frank deficiency leads to dwarfism.
• Deficiency symptoms include fatigue, poor growth, night blindness, reduced sperm counts, hair loss, loss of appetite, dermatitis, anemia.
• Deficiency associated with dementia and depression
• In osteoporosis, this vitamin can enhance structural bone protein and is recommended (5-50 mg)
• B6 supplementation helpful in depression acting to stimulate neurotransmitter synthesis

Major Sources:

Meat, liver, kidney, Chicken, Brewer's yeast, salmon, trout, beans, brown rice, brown or enriched bread, whole grain, cereals, sunflower seeds, tomato juice.

B 1	B 2	B 3	B 5	B 6	B12

Vitamin B3 Functions:

• Necessary for proper fat and carbohydrate metabolism
• Essential for protein synthesis, including the neurotransmitter serotonin
• Necessary for maintaining healthy nervous system
• Promotes healthy skin, hair and digestive system
• Known to lower cholesterol and triglyceride levels.

Disease Implications:

• Frank deficiency leads to Pellagra ( dermatitis, diarrhea, dementia)
• Deficiency associated with weakness, gastrointestinal disturbance, skin lesions,loss of appetite.

Major Sources:

Beef, Liver, kidney, chicken, cod, salmon, grains, sunflower seeds, peanuts, brown rice., Brewer's yeast.

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B 1	B 2	B 3	B 5	B 6	B12

Vitamin B1 Functions:

• Essential for carbohydrate metabolism and energy production
• Important for healthy nervous system

Disease Implications:

• Frank deficiency causes beri-beri.(muscle wasting, nervous system interruption)
• Less severe deficiency can cause a number of illnesses including depression, loss of appetite and the diseases associated with appetite suppression.
• Deficiency has also been associated with dementia

Major Sources:

Liver, pork, brewer's yeast, brown rice, cereals, bread, pork, beans

B 1	B 2	B 3	B 5	B 6	B12

Vitamin B2 Functions:

• Important for carbohydrate metabolism and energy production
• essential for growth and maintenance.

Disease Implications:

• Because of its importance to healthy mucous membranes, deficiency of this vitamin leads to a host of symptoms associated with defective membrane integrity, such as sore tongue, mouth and lips, flaky skin, dry eyes.
• Anemia
• Implicated in nervous system disorders including depression.

Major Sources:

Liver, kidney, poultry, eggs, grains, milk, bread, dark green vegetables (spinach), nuts, cheese, brewer's yeast.