Aug. 8, 2019 | Most people have heard of the vitamins B6 and B12 but did you know that there are actually eight B vitamins? These vitamins help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins. Not getting enough of certain B vitamins in your diet can lead to certain diseases. A lack of B12 or B6, for example, can cause anemia, also known as iron poor blood. Both B12 and B6 vitamins are found naturally in many foods, such as poultry, red meat and fish. Vegetarians and vegans, who do not eat meat, fish or poultry, are advised to include B12-fortified foods or a B12 supplement in their diets.

Aug. 8, 2019 | Thiamin is one of the B vitamins, a group of water-soluble vitamins that are part of many of the chemical reactions in the body. Thiamin, or vitamin B1, helps the body’s cells change carbohydrates into energy. The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system. Thiamin also plays a role in muscle contraction and conduction of nerve signals. It is water-soluble, which means it is not stored in the body. Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine, which means you need a regular supply of such vitamins in your diet. Thiamin is essential for the metabolism of pyruvate, which the body produces when it breaks down sugar. Found naturally in meats, fish and whole grains, thiamin is also added to breads, cereals and baby formulas because it is removed from these products during high-heat cooking or long cooking times.

Aug. 8, 2019 | Folic acid is the man-made form of folate, a B vitamin. Folate is found naturally in certain fruits, vegetables, and nuts. Folic acid is found in vitamins and fortified foods. Since 1998, folic acid has been added to cold cereals, breads and crackers, as required by federal law. Folic acid is used for preventing and treating low blood levels of folate, a condition known as folate deficiency, as well as its complications, including anemia and the inability of the bowel to absorb nutrients properly. Folic acid is also used for other conditions commonly associated with folate deficiency, including ulcerative colitis, liver disease, alcoholism, and kidney dialysis. The Centers for Disease Control and Prevention recommends that all women of reproductive age get 400 micrograms of folic acid every day to prevent some birth defects since about half of all pregnancies are unplanned and many birth defects occur very early in pregnancy, before most women know they are pregnant.

Aug. 8, 2019 | Riboflavin, also known as vitamin B2, works with the other B vitamins. It is important for body growth and helps in red blood cell production. It also aids in the release of energy from proteins. Riboflavin can be found in certain foods such as milk, meat, eggs, nuts, enriched flour, and green vegetables. It is frequently used in combination with other B vitamins in vitamin B complex products. Most people in the United States get the recommended amounts of riboflavin in their diets although certain groups of individuals are likely to have an inadequate amount of the vitamin. Vegetarians are at risk for riboflavin deficiency because their diets exclude meats and dairy products while pregnant and lactating women may need to take vitamin supplements to decrease the risk of preeclampsia. Riboflavin deficiency can cause anemia, sore throat, mouth or lip sores, inflammation of the skin and swelling of soft tissue in the mouth.

Aug. 8, 2019 | Niacin is a B vitamin that’s used by your body to turn food into energy. Niacin also helps keep your nervous system, digestive system and skin healthy. That’s why niacin is often a part of a daily multivitamin, though most people get enough niacin from the food they eat. It is found in foods such as meat, eggs and grains. Some niacin products are approved by the FDA for treating abnormal levels of blood fats. These prescription products typically come in high strengths of 500 milligrams or higher. Dietary supplement forms usually come in strengths of 250 milligrams or less. Since very high doses are required for improving cholesterol levels, dietary supplement niacin usually isn’t appropriate. For most people who need to lower low-density lipoprotein, or “bad” cholesterol, niacin is considered a second-line therapy. But it may be used as a first line of treatment in people with high levels of both cholesterol and blood fats called triglycerides.