Vitamin B?
Vitamin B?
Something I see people do all the time to refer to “vitamin B.”
They aren’t getting enough “vitamin B.”
They need more “vitamin B.”
This food is a good source of “vitamin B.”
If you know even a bit about vitamins, you probably already know that there is more than one B vitamin.
There are eight, and some have more than one name.
I tend to think of them like the Seven Dwarfs: I know them all but have a hard time naming them in one sitting.
But here goes, the eight B vitamins include:
Thiamin – aka B1
Riboflavin – aka B2
Niacin
B6 – aka pyridoxine
Folate (B9) – aka folic acid
B12 – cobalamin
Biotin
Pantothenic acid
These eight vitamins have many roles in our bodies and are in various foods, from grains to meat, including beans, nuts, fruits, vegetables, dairy, and eggs. They are found in all food groups.
Now with some exceptions, most people can get their B vitamins from foods alone without the need for a B complex or other supplement. It takes effort not to get enough from food alone. With some exceptions.
When to supplement?
B12 is in foods of animal origin and fortified foods like cereal. So, a vegan may need a B12 supplement.
As we age, our ability to get B12 from the food we eat diminishes, so we may need to supplement when we are older. But do people benefit from B12 shots? For healthy adults, generally no. It is not necessary for most people and the only person who really benefits from them is the person profiting from you getting one.
Thiamin is supplemented in persons with alcohol use disorder partly because the body cannot convert it into the “active” form of thiamin in the body with chronic and high amounts of alcohol consumption.
Folate is needed for many vital functions in the body. The one function people are usually familiar with is its role in the developing brain and spinal cord. Therefore, it is recommended that persons with any chance of becoming pregnant, intending to or not, should ensure they are getting enough folate and may need to supplement. Once they are pregnant, folate supplementation is strongly recommended.
Various B vitamins play a role in heart health. Some of them help with healthy red blood cells and, if low, can contribute to certain types of anemia. Iron deficiency is not the only cause of anemia.
What about B-complex supplements?
Like I said, It does take some effort not to get enough of the various B vitamins, with the exceptions I noted above. So, taking folic acid/folate or a B12 supplement may be fine, but taking high doses of the others? Usually unnecessary and potentially wasteful.
Why? All B vitamins are water-soluble and, when taken in excess, are not stored in the body but excreted in the urine. You may have heard the term “expensive urine,” but I tend to say supplementing with high amounts of water-soluble vitamins is money flushed down the toilet.
What about energy?
You are not getting energy from those B vitamins. You are not. Not even when you get a B12 shot.
Vitamins do not have calories (the form of energy we use as humans) and, therefore, cannot provide energy. They don’t.
Several B vitamins are part of the chemical processes involved in breaking down carbohydrates, protein, and fat into usable energy, but vitamins do not have energy.
Energy drinks?
Energy drinks with thousands of percent of some of the B vitamins? The stimulants, including caffeine, and any calories in the beverage are what provide the “energy.” However, the stimulants in there are not energy, but substances that stimulate your central nervous system – like jump-starting a car or plugging in a phone.
How much do you need?
When it comes to the various B vitamins, the amount you need varies by the vitamin your sex, age, and stage of life, including whether someone is pregnant or breastfeeding. Each of the eight B vitamins has vastly different recommended amounts.
So the next time you may think you are not getting enough “vitamin B,” remember there are eight of them, most of them you can get from eating various amounts of food, and you probably don’t need a supplement. Don’t throw away your money on supplements and eat some food.
