Vitamin B: From Energy to Skin – Diverse Roles and Side Effects

Vitamin B: What is it?

Vitamin B consists of various B-vitamins, each playing diverse functions and roles crucial for maintaining our body’s metabolism and functions. Below, you’ll find information on key types of vitamin B, foods containing each vitamin, and potential side effects.

Thiamin (B1)

• Function: Participates in carbohydrate metabolism and nerve function, essential for energy production.
• Foods: Grains, beans, beef, pork, seaweed, etc.
• Side Effects: Generally safe, but excessive intake may lead to fatigue, nerve symptoms, and digestive issues.

Riboflavin (B2)

• Function: Contributes to energy production, and supports skin and eye health.
• Foods: Meat, fish, milk, soy milk, nuts, yellow-green vegetables, etc.
• Side Effects: Generally safe, but excess intake may cause harmless yellow discoloration of urine.

Niacin (B3)

• Function: Important for fat metabolism, cholesterol regulation, and promoting skin health.
• Foods: Meat, fish, legumes, rice, etc.
• Side Effects: High doses may cause vomiting, diarrhea, and liver damage.

Folate (B9)

• Function: Essential for DNA synthesis and plays a crucial role in early pregnancy.
• Foods: Spinach, orange vegetables, legumes, grains, etc.
• Side Effects: High doses may increase the risk of liver cancer.

Cobalamin (B12)

• Function: Prevents anemia, maintains nerve function, and contributes to energy production.
• Foods: Meat, fish, dairy products, poultry, etc.
• Side Effects: Generally safe, but high doses may have rare side effects.

Biotin (B7)

• Function: Participates in fat and carbohydrate metabolism, contributing to skin and hair health.
• Foods: Eggs, peanuts, almonds, chicken, fish, etc.
• Side Effects: Rare with normal intake, but excessive intake beyond recommended amounts may lead to side effects.

Pantothenic Acid (B5)

• Function: Necessary for energy production and involved in hormone synthesis and function.
• Foods: Cabbage, almonds, chicken, sweet potatoes, etc.
• Side Effects: Generally safe, but excessive intake may cause digestive issues.

Additional Information:

• B-vitamins interact to support the body’s metabolic processes and energy production.
• Maintain dietary diversity, including grains, chicken, soy milk, and nuts, to ensure a varied intake of vitamin B.
• Vitamin B deficiency can lead to symptoms such as fatigue, depression, and nerve damage, emphasizing the importance of a balanced diet.
• When taking vitamin B complex supplements, adhering to recommended doses and consulting with a healthcare professional is advisable.

The content of this article is for informational purposes only, and you should always consult with your doctor or a qualified healthcare professional regarding any health issues.