Vitamin B is an essential vitamin for everyone. Vitamin B plays an important role in converting nutrients from your diet into energy. In addition, vitamin B boosts your mood, mind and feeling of happiness. You obtain it through a varied diet or supplementation. Read all about the different types of vitamin B and how they work here.
The vitamin B complex refers to the eight B vitamins: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B8 (biotin), vitamin B9 (folic acid or folate) and vitamin B12 (cobalamin or cyanocobalamin). Read here about the different types of B vitamins.
Vitamin B1
Vitamin B1, also known as thiamine, is a water-soluble vitamin that is particularly involved in energy production and carbohydrate metabolism. Thiamine also plays a role in the transmission of nerve impulses. In its activated (coenzyme) form, it plays an important role in the breakdown of glucose into energy. A chronic deficiency manifests itself as the disease beriberi. In addition, a vitamin B1 deficiency can lead to problems such as depression, memory loss, concentration problems, muscle weakness and reduced appetite. Excessive alcohol consumption can also cause a severe vitamin B1 deficiency. This can lead to permanent damage to the nervous system. This is known as Wernicke–Korsakoff syndrome.
Vitamin B2
Vitamin B2, or riboflavin, is needed for the body's energy supply. Like other B vitamins, vitamin B2 plays a role in the metabolism of fats, carbohydrates and proteins. Vitamin B2 is also needed for the formation of red blood cells, respiration, the production of antibodies and the regulation of growth and reproduction. The vitamin is essential for healthy skin, nails, hair growth and good health in general. Vitamin B2 also plays a role in regulating thyroid activity. A deficiency of this vitamin can cause skin abnormalities around the mouth and tongue, as well as inflammation around the nose. Vitamin B2 in supplement form is sensitive to light and should be stored in the dark.
Vitamin B3
Vitamin B3 (niacin, nicotinic acid or nicotinamide) plays an important role in the energy supply of cells and in the functioning of the nervous system. It is also important for healthy skin. Vitamin B3 also plays a role in the production of fatty acids in the body. Niacin used to be called vitamin PP (Pellagra Prevention Factor). Your body can produce vitamin B3 from the amino acid tryptophan. A niacin deficiency can lead to pellagra, a disease associated with skin disorders, diarrhoea and dementia.
Vitamin B4
Another name for vitamin B4 is choline, carnitine or adenine. The name vitamin B4 is no longer used today. As a result, the B vitamins are no longer in the correct order and several numbers are omitted. Choline is a so-called semi-vitamin. Choline works together with another important auxiliary substance, inositol (vitamin B7). These two substances from the vitamin B group are precursors for the brain and help strengthen resistance. Carnitine is essential for the production of ATP in the mitochondria during the Krebs cycle. Adenine is an important building block. Without adenine, DNA, RNA or ATP cannot be produced.
Vitamin B5
Pantothenic acid was discovered in 1931 by Roger J. Williams. It is part of the vitamin B complex. Vitamin B5 plays an important role in the breakdown of proteins, fats and carbohydrates. It helps release energy from fatty acids. Vitamin B5 forms a number of hormones and supports a properly functioning nervous system. A vitamin B5 deficiency may manifest itself in abdominal pain, reduced resistance, insomnia and depression.
Vitamin B6
Another name for vitamin B6 is pyridoxine. This vitamin is involved in the production of norepinephrine and serotonin. B6 is also involved in the production of the substance myelin around nerve cells. B6 is also needed to produce vitamin B3 from nutrients.
Pyridoxal-5-phosphate (P5P) is the active coenzyme form of vitamin B6 that can be used directly by the body without first having to be converted. P5P has a beneficial effect on reducing fatigue and tiredness, and it also helps support a healthy immune system.
Vitamin B7
In the Netherlands, inositol or myo-inositol used to be called vitamin B7. Inositol can also be produced by the body. As a result, the term “vitamin” is no longer used. This substance is also classified as a so-called semi-vitamin. Inositol together with choline forms lecithin. It helps break down fats. Inositol also helps with eczema and hair loss. Inositol stimulates intestinal function and prevents fats from depositing on the inside of the arteries. Inositol is an important substance for the brain. In Germany and the United States, vitamin B7 refers to biotin.
Vitamin B8
Biotin is also known as vitamin H or vitamin B8. This vitamin plays a role in the formation of fatty acids and helps release energy from food. B8 is an important vitamin for your skin and hair.
Vitamin B9
In the Netherlands, vitamin B9 used to be called B11. Vitamin B9 is an essential nutrient that occurs naturally as folate, but is better known as folic acid. Folic acid is, however, a synthetic, oxidised form of vitamin B9, also known as pteroylmonoglutamic acid. The biologically active form of vitamin B9 is a folate known as levomefolic acid or 5-methyltetrahydrofolate (5-MTHF). Read this article for more information about the difference between folic acid and folate.
Folate serves many important functions in the body. For example, it plays a crucial role in cell growth and the formation of DNA. Folate supports the normal functioning of the immune system, helps reduce fatigue and tiredness, and contributes to concentration (brain and nerve functions involved). Low folate levels in pregnant women have been associated with birth defects, such as neural tube defects, which is why supplementation is recommended.
When the names were assigned to the B vitamins, it was not yet known that folic acid (folate) was found in both vitamin B9 and B10 and B11.
Vitamin B10
Folic acid used to be called vitamin B10.
Vitamin B11
Vitamin B11 is the former name for vitamin B9.
Vitamin B12
Vitamin B12 is essential for all kinds of systems in the body. It is important for the production of red blood cells and for the proper functioning of the nervous system, the immune system, the cardiovascular system and the gastrointestinal tract. B12 is not found in plants, but only in animal products. B12 is a water-soluble vitamin, but like fat-soluble vitamins, it is stored in our body. This reserve can be sufficient for three years or more.
B12 is a collective term for four forms of cobalamin: cyanocobalamin, hydroxocobalamin, methylcobalamin and adenosylcobalamin. Cyanocobalamin is the most commonly used form of vitamin B12 in dietary supplements. The forms of vitamin B12 found in our diet are methyl-, hydroxy- and adenosylcobalamin.