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Dr. Payal Chaudhary, a Senior Consultant in Obstetrics and Gynaecology at Rosewalk Healthcare, highlights the significant role of B vitamins in energy production and metabolism.
These water-soluble vitamins are essential for general health and are especially crucial for pregnant women, surgery patients, and those dealing with fatigue, who often benefit from vitamin B supplements.
The diverse functions of vitamin B, including aiding hair and skin health, make it unique. This week’s focus is on providing comprehensive information about vitamin B, covering its types, sources, functions, and identifying those who may need supplements.
Dr. Chhaya B.E, a Consultant Physician at SPARSH Hospital, defines vitamin Bs as essential organic compounds for proper body growth and functioning. There are two types: fat-soluble (A, D, E, K) and water-soluble, the latter requiring regular replenishment due to easy elimination through urine.
Vitamin B, a group of water-soluble vitamins, plays a pivotal role in energy production and metabolism. Dr. Chaudhary emphasizes their importance for overall well-being, including red blood cell formation.
Types of vitamin B’s
Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), and Cobalamin (B12).
Why do we need vitamin B’s?
B-complex vitamins have crucial roles in converting nutrients into energy, maintaining a healthy nervous system, enabling the production of red blood cells, enhancing optimal brain performance, and participating in DNA and protein synthesis.
According to Dr. Ravi Shankerji Kesari, MD, a General Physician at Apollo Spectra Hospital in Bangalore, these vitamins also aid in preserving healthy skin, hair, and eyes. Dr. Kesari outlined the specific functions of each vitamin B as follows:
- B1 (thiamine) – generate energy
- B2 (riboflavin) – supports cell growth and the production of red blood cells
- B3 (niacin) – fosters healthy digestion and nerve function
- B5 (pantothenic acid) – release energy from food
- B6 (pyridoxine) – assists in brain development
- B12 (cobalamin) – nerve function and the synthesis of DNA
B vitamins convert food into energy, support the nervous system, and maintain healthy skin, hair, and eyes. (Pic source: Freepik)
Natural sources of vitamin B’s
- Protein-rich foods like fish, poultry, meat, eggs, and dairy products.
- Leafy green vegetables, beans, and peas are also excellent sources.
- Some cereals and breads are fortified with additional B vitamins.
Deficiency of vitamin B’s
Maintaining appropriate levels of each type of vitamin B is essential for optimal bodily function. A deficiency in B vitamins can lead to several negative effects, such as:
- Fatigue and weakness
- Conditions like beriberi and pellagra
- Digestive problems and poor digestion
- Skin and hair issues
- Nerve damage
- Anemia
- Mood disorders
- Impaired cognitive function
- Elevated risk of cardiovascular diseases
Dr. Kesari highlighted specific health impacts of deficiencies:
- Insufficient vitamin B12 can result in anemia, nerve damage, and neurological symptoms.
- Deficiencies in vitamin B6 and folate may elevate the risk of heart disease, birth defects, and cognitive decline.
Supplements for B vitamins
Supplements of B vitamins are accessible in various formats, including pills, capsules, tablets, powders, and liquids. These options are convenient for preventing and addressing deficiencies. However, it’s vital to consult a healthcare professional to avoid potential adverse effects linked to excessive doses of these supplements.
“To ensure optimal B vitamin intake, maintaining a well-rounded diet is crucial. Nutrient-dense foods like whole grains, legumes, leafy greens, fruits, nuts, eggs, dairy products, and lean meats offer a natural and comprehensive approach to obtaining these essential nutrients, promoting overall health and well-being,” Dr. Chaudhary concluded.
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