John Myers
B vitamins fulfill important functions in numerous metabolic processes in the body. In their entirety, they are summarized under the term vitamin B complex. A sufficient and regular supply of B vitamins through food is important because the human body cannot store the water-soluble B vitamins – the only exceptions are vitamins B3 and B12. Excess B vitamins are excreted in the urine.
Vitamin B1 (thiamine) is involved in the production of energy from carbohydrates. It is also important for the nervous system. A daily intake of around 1.0 to 1.3 milligrams of vitamin B1 is recommended for adults. It’s found in whole grains, legumes, pork, and walnuts. Large amounts of coffee and black tea reduce absorption in the intestine.
Vitamin B2 (riboflavin) helps the body convert fats and proteins into energy. Adults should consume around 1.2 to 1.5 milligrams of vitamin B2 daily. To meet the recommended intake, eat whole grains and dairy products daily, eat a fish meal twice a week, and eat meat in moderation. Vitamin B2 is also found in dairy products, broccoli, and avocado. Basically, the body can better utilize riboflavin from animal products than from plant foods.
B3 (niacin) is involved in energy production, among other things, but also in the formation of fatty acids. It is mainly found in meat and offal. As with vitamin B2, the recommended daily intake for adults of 13 to 17 milligrams can be covered by a balanced diet with whole grain products, fish, and meat in moderation. In addition, legumes, nuts, and milk provide the B vitamin.
Vitamin B5 (pantothenic acid) plays a role in the metabolism of carbohydrates, fats, and proteins. Vitamin B5 is also important for the immune system and detoxification processes. Adults cover the recommended intake of about 6 milligrams with a balanced diet. Good suppliers are eggs, milk, nuts, mushrooms, meat, fish, and legumes.
Vitamin B6 (pyridoxine) is important for the nervous and immune systems. A daily intake of 1.2 to 1.5 milligrams is recommended for adults. It can already be completely covered with avocado and an apple. Good suppliers of the B vitamin are meat and fish, avocados, potatoes, legumes, walnuts, and dairy products.
Vitamin B7 (biotin) is involved in fat and protein metabolism and is important for healthy skin, nails, and hair. It is estimated that adults should consume around 30 to 60 micrograms of vitamin B7 daily through food. How much biotin the body really needs is not known. An adequate supply can be ensured by eating a balanced mixed diet. Vitamin B7 is found, among other things, in liver and kidneys, nuts, spinach, and oatmeal as well as in chicken eggs.
Vitamin B9 is also known as folate or folic acid and plays an important role in cell division and growth processes. A daily intake of 400 micrograms is recommended for adults. It can be covered by the regular consumption of green leafy vegetables such as lamb’s lettuce and spinach. But tomatoes, peppers, and whole grain products should also be on the menu. Other suppliers are asparagus and cabbage, legumes, liver, and egg yolk.
Vitamin B12 (cobalamin) supports the body in breaking down fatty acids and in blood formation. The daily ration for adults should be around 3 micrograms. The vitamin is found in animal products such as eggs, fish, meat, and dairy products. A glass of cow’s milk or two slices of Emmental cover about a third of the recommended daily intake.
There are some risk groups in which the risk of an undersupply of B vitamins is increased. These include pregnant and breastfeeding women who have an increased need for vitamins B2, B3, and B6, but especially for folic acid and B12. People who eat a rather one-sided and unhealthy diet also risk undersupplying. Vegans only eat plant-based foods, which, however, contain a maximum of traces of usable vitamin B12. The need must therefore be covered by dietary supplements.
