The Vitamin B complex comprises eight distinct vitamins that must be obtained through your diet: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin)(1). Each of these vitamins carries out unique functions and, together, they orchestrate a symphony of biochemical reactions crucial for maintaining good health.
B1 (Thiamine): The Energy Metaboliser
Thiamine plays a crucial role in the energy metabolism of all cells. It’s also particularly important for the proper function of the heart and nervous system. Thiamine deficiency can lead to conditions such as beriberi and Wernicke-Korsakoff syndrome, manifesting as muscle weakness, impaired sensory function, and memory problems(8).
B2 (Riboflavin): The Cellular Protector
Riboflavin is fundamental for cellular function, growth, and development. It has been found to act as an antioxidant, fighting free radicals and potentially reducing the risk of certain diseases(9). Riboflavin deficiency is relatively rare but can cause skin disorders and inflammation of the mouth and tongue(10).
B3 (Niacin): The Cholesterol Regulator
Niacin is essential for the conversion of food to energy, and it helps keep the nervous and digestive systems healthy. Niacin may also reduce triglycerides and increase HDL “good” cholesterol, making it a potentially valuable ally against cardiovascular diseases(11).
B5 (Pantothenic Acid): The Hormone Synthesiser
Pantothenic acid is vital for the synthesis of coenzyme A (CoA). CoA is needed to make certain types of cholesterol and cholesterol-based hormones. Pantothenic acid is also important for the metabolism of fats, proteins, and carbohydrates. Deficiencies are rare but can result in fatigue and metabolic impairments(12).
B6 (Pyridoxine): The Mood Moderator
Pyridoxine is involved in cellular metabolism as well as the creation of neurotransmitters like dopamine, serotonin, and epinephrine which all play a role in mood and emotions. Pyridoxine is also crucial for brain development and keeping the immune system strong. A lack of B6 can lead to mood disorders, confusion, and weakened immunity(13).
B7 (Biotin): The Beauty Vitamin
Often hailed as the 'beauty vitamin', biotin is celebrated for supporting hair, skin, and nail health. It's also a core component of enzymes that break down fats, amino acids, and carbohydrates. Biotin deficiency can cause hair thinning, rashes, and neurological symptoms(14).
B9 (Folate): The Growth Promoter
Folate is famous for its role in foetal development, making it a critical nutrient during pregnancy to prevent certain birth defects. It also aids in the formation of DNA and RNA. Deficiency in folate can result in megaloblastic anaemia and, in pregnant women, an increased risk of neural tube defects in the infant(15).
B12 (Cobalamin): The Nerve and Blood Builder
Cobalamin is essential for the production of red blood cells and the maintenance of nerve cells. It's a crucial element in DNA synthesis and repair. Since B12 is primarily found in animal products, vegans and vegetarians are at a higher risk of deficiency, which can cause megaloblastic anaemia, low red and white blood cells, and neurological issues(16).