Vitamin B

Vitamin B:

The group of B-vitamins consists of eight water-soluble vitamins that play crucial and interconnected roles in the functioning of cells. They act as co-enzymes in numerous catabolic and anabolic enzymatic reactions. These vitamins collectively exert significant effects on various aspects of brain function, including energy production, DNA/RNA synthesis/repair, methylation of genomic and non-genomic components, as well as the synthesis of various neurochemicals and signaling molecules. However, the majority of human epidemiological studies and controlled trials, along with the resulting scientific discussions, have primarily focused on a subset of B-vitamins (B9/B12/B6) that are most prominently involved in homocysteine metabolism, neglecting the other B-vitamins. This review highlights the interconnected functions of all eight B-vitamins and presents evidence suggesting that adequate levels of each member in this group of micronutrients are essential for optimal physiological and neurological functioning. Furthermore, research on humans clearly demonstrates that a significant portion of the population in developed countries suffer from deficiencies or inadequacies in one or more of these vitamins. In the absence of an optimal diet, it would be a rational approach to preserve brain health by administering the entire group of B-vitamins, rather than just a small subset, at doses significantly higher than the current governmental recommendations.

Types of vitamin B:

Thiamin (B1): Found in fish, meat, whole wheat breads, fortified cereals, and yeast extracts (e.g., Vegemite spread).

Riboflavin (B2): Found in dairy products (milk, yogurt, cheese), yeast extracts, eggs, whole wheat bread, and fortified cereals.

Niacin (B3): Found in meat, chicken, fish, nuts, and yeast extracts.

Pantothenic acid (B5): Found in various foods such as liver, meats, milk, eggs, yeast, peanuts, and legumes.

Pyridoxine (B6): Found in meat, fish, whole wheat foods, nuts, and vegetables.

Biotin (B7): Found in liver, cauliflower, peanuts, chicken, yeast, and mushrooms.

Folate (B9): Found in liver, legumes, whole wheat breads and cereals, and leafy green vegetables. The folate content decreases with food processing and cooking.

Cyanocobalamin (B12): Found in animal-based products (meat, fish, eggs, milk) and certain fortified cereals.

To maintain a diet rich in B-vitamins, it is recommended to consume a wide variety of fresh, unprocessed foods including meat, proteins, dairy, cereals, fruits, and vegetables.

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