Vitamin B: Sources, Foods, Benefits and Side Effects

Vitamin B1 or Thiamine is an important part of vitamin B complex and has various health benefits and functions within the body. It is responsible for forming coverings (myelin sheath) around the nerves, which helps in protecting nerves against external damage. This, in turn, has a protective action on your brain.

In a study involving patients with encephalopathy (brain disease causing damage to the brain), researchers found that thiamine was regularly prescribed to patients and its deficiency corresponded with an increased risk of the disease. Similar findings have been observed in patients affected with Parkinson’s disease, which is suggestive of the protective actions of this vitamin on brain function.

Additionally, thiamine is also known to affect pain mechanism and has positive effects on pain reduction. Studies have demonstrated that fibromyalgia, which is characterized by severe musculoskeletal pain is treated with high doses of thiamine to get relief from muscular pain associated with the condition. It was observed that patients suffering from fibromyalgia benefitted from regular thiamine consumption. Due to its positive effects on pain reduction (analgesia), the use of thiamine has been highly recommended in women suffering from dysmenorrhea (painful menstrual cycles) as well. Additionally, several researchers have demonstrated the use of vitamin B1 as adjuvant therapy for the treatment of diabetes mellitus type 2.

Read more: Vitamin B1 deficiency symptoms

As discussed in the functions of this vitamin (see table 1), vitamin B2 helps in maintaining adequate energy levels and thus the normal functioning and activities of the body. It also helps in maintaining the normal levels of other components of vitamin B in the body such as that of B6 and B9. This is enabled by converting them into their active forms which can then be used by the body. 

A study published in the American Journal of Clinical Nutrition demonstrated that riboflavin is essential to ensure adequate blood levels of iron, since it has an effect on the process of utilization of iron by the body. A deficiency of this vitamin is often linked with a high risk of anemia.

Other than this, a specific role of vitamin b2 has been suggested in the management and prevention of migraines. It is often used in the preventive therapy of migraine attacks along with other medications. In fact, vitamin B2 has been successfully used in preventing the frequency and burden of migraine attacks. Due to its success, riboflavin has also been tried in pediatric (children) patients for the prevention of migraines.

Read more: Migraine in children

Vitamin B3 or niacin has various health benefits other than being involved in the treatment of pellagra. It improves the functioning of the cardiovascular system (heart and its vessels) and thus helps in the prevention of heart diseases. This, it does so, by reducing the levels of low-density lipoprotein (LDL) and triglycerides and increasing the levels of high-density lipoprotein (HDL) in the body.

Another mechanism by which vitamin B3 improves cardiac health is by reducing oxidative stress and inflammation, which are the major causative agents of cardiac disorders. Due to these benefits, niacin has been used for the prevention of coronary heart diseases for over 40 years and has been recently used for their treatment as well.

Read more: Best cardio exercises for heart health

Vitamin B5 is involved in the synthesis of proteins and cholesterol (refer to table 1) in the body. It thus helps to maintain normal levels of blood cholesterol and is cardioprotective in action. Studies have revealed that vitamin B5 is involved in the production and regulation of RBCs (red blood cells, which form the blood), and is thus used in the treatment of anaemia.

Read more: High cholesterol treatment

Other than this, vitamin B5 or pantothenic acid is also known to have effects on the production and release of certain hormones like cortisol. It reduces cortisol production by the body, which can cause fatigue, muscle pain and joint pain and weight loss. An increase in arthritic pain or an increased risk of hypertension (high blood pressure), stroke and heart diseases are also associated with the deficiency of this vitamin.

Read more: Arthritis symptoms

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Vitamin B6 or pyridoxine is an important component of the vitamin B complex family. It is considered to be good for maintaining the normal metabolism of the body, along with proper nerve function and smooth functioning of other organs. It is also used to boost individual levels of energy and thus aids the treatment of chronic fatigue. The most pronounced use of vitamin B6 is as a natural painkiller, for the treatment of several types of pain.

A recent study was conducted to assess the pain-reducing effects of this vitamin. Pyridoxine was administered to patients affected with severe lower back pain, along with other vitamins and analgesics. Results of the study revealed a reduction in pain intensity and an improvement in mobility restoration in these patients.

Read more: Home remedies for body pain

The benefits of biotin on hair and skin are well renowned since biotin has been widely used for improving skin and hair health. This vitamin improves the texture of skin and hair and has a particular role in the prevention and treatment of hair fall. It is also commonly used as a nail supplement for the treatment of fragile or malformed nails.

A recent study tested the effects of biotin on uncombable hair syndrome, which is characterized by slow-growing, straw-coloured hair, that is almost impossible to comb apart. Supplementation with biotin in these patients revealed a positive response. A 0.3 mg dose of oral biotin thrice daily demonstrated a significant improvement in these patients within a duration of 4 months. Hair growth rate was also enhanced in them, and an improvement in hair strength and combability was noted.

Read more: Hair growth treatment and tips

Similarly, the effects of biotin on nails have been proven by various studies. One such study demonstrated a 25% improvement in the nail structure and strength in patients with brittle nails with the help of oral biotin supplement. These studies thus prove that biotin is an excellent supplement for hair, nails and skin. Do not use supplements without a prior prescription.

Vitamin B8 or inositol has important health benefits, particularly for women in the reproductive age. It has been widely used in the treatment and management of PCOS (polycystic ovarian disease) and is known to aid in weight loss in these patients. This reduces insulin resistance and the risk of diabetes in them and helps in the improvement of other symptoms.

A study conducted on women living with PCOS revealed that supplementation with inositol was likely to reduce the risk of infertility by increasing the size of oocytes. Inositol supplements have also been proven to improve placental vascularization, which improves the blood flow to the fetus. This helps in improving the outcomes of assisted reproductive techniques in women affected by PCOS.

Read more: What to eat and what to avoid if you have PCOS

It has been acknowledged that the risk of gestational diabetes (diabetic state during pregnancy) is higher in women affected by PCOS. Treatment with inositol is also known to prevent or treat gestational diabetes mellitus in women affected by PCOS.

Other than being beneficial for women, vitamin B8 is also known to reduce blood cholesterol levels in individuals living with metabolic disorders. Studies have revealed that inositol supplementation causes a reduction in the total levels of triglycerides and low-density lipoproteins, associated with hypertension; and an increase in high-density lipoprotein which is protective.

Read more: Foods to reduce and control high cholesterol

Vitamin B12 or cobalamin is the most familiar vitamin out of the vitamin B complex, known for its countless benefits. The most evident is its role in the treatment and prevention of anaemia. Vitamin B12 deficiency has been very closely linked with the development of pernicious anaemia since vitamin B12 is essential for the formation of RBCs. Other than this, vitamin B12 is also responsible for maintaining good health of skin, nails and hair.

A deficiency of this vitamin has also been associated with hyperpigmentation, changes in hair and nail structure, along with inflammation of the tongue or the mouth. Additionally, vitamin B12 is known to reduce the levels of depression and anxiety and is also preventive against dementia. Mild cognitive impairment is known to be improved by this vitamin since it slows the rate of cognitive decline of the brain.

Read more: Foods that increase brain power