How B Vitamins Work

We've all stared at the cereal box label during breakfast and wondered what words like
riboflavin, folic acid and pyridoxine mean. Has your mom ever reminded you to eat a
balanced diet and "make sure you eat your greens"? The words on your cereal box and your
mother's good advice both involve vitamin B. The B vitamins are a group of eight individual
vitamins, often referred to as the B-complex vitamins. In this edition of How Stuff Works, we
will take a look at how the B vitamins work so you can begin to understand why Kellogg's
and your mother made sure you included these essential vitamins in your diet. We'll also
look at some of the more serious conditions that can result from B vitamin deficiencies and
how the B vitamins can help treat major diseases such as coronary heart disease.

A breakdown of vitamins in Kellogg's cereals can be viewed in the Kellogg's Learning Lab.

What Exactly Are Vitamins and What Do They Do For

Us?
The word vitamin is derived from a combination of words -- vital amine -- and was
conceived by Polish chemist Casimir Funk in 1912. Funk isolated vitamin B1, or thiamine,
from rice. This was determined to be one of the vitamins that prevented beriberi, a
deficiency disease marked by inflammatory or degenerative changes of the nerves, digestive
system and heart.

As you can see from this How Stuff Works Question of the Day, vitamins are organic
(carbon containing) molecules that mainly function as catalysts for reactions within the body.
A catalyst is a substance that allows a chemical reaction to occur using less energy and less
time than it would take under normal conditions. If these catalysts are missing, as in a
vitamin deficiency, normal body functions can break down and render a person susceptible
to disease.

The body requires vitamins in tiny amounts (hundredths of a gram in many cases). We get
vitamins from these three primary sources:

• Foods
• Beverages
• Our bodies -- Vitamin K and some of the B vitamins are produced by bacteria within
our intestines, and vitamin D is formed with the help of ultraviolet radiation, or
sunshine, on the skin.

Vitamins are either fat-soluble or water-soluble. The fat-soluble vitamins can be

remembered with the mnemonic (memory aid) ADEK, for the vitamins A, D, E and K. These
vitamins accumulate within the fat stores of the body and within the liver. Fat-soluble
vitamins, when taken in large amounts, can become toxic. Water-soluble vitamins include
vitamin C (see How Vitamin C Works) and the B vitamins. Water-soluble vitamins taken in
excess are excreted in the urine but are sometimes associated with toxicity. Both the B
vitamins and vitamin C are also stored in the liver.

The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1),
riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12),
pantothenic acid and biotin. These vitamins are essential for:
 • The breakdown of carbohydrates into glucose (this provides energy for the body)
• The breakdown of fats and proteins (which aids the normal functioning of the nervous
system)
• Muscle tone in the stomach and intestinal tract
• Skin
• Hair
• Eyes
• Mouth
• Liver

Some doctors and nutritionists suggest taking the B-complex vitamins as a group for overall
good health. However, most agree that the best way to get our B vitamins is naturally --
through the foods we eat!

Where Do We Find These Vitamins and Why Are

They Important?
The B-complex vitamins are found in brewer's yeast, liver, whole-grain cereals, rice, nuts,
milk, eggs, meats, fish, fruits, leafy green vegetables and many other foods. Keep reading
for more specifics about each of the B vitamins:

Thiamine (B1)

The B vitamin thiamine is essential for the metabolism of carbohydrates into the simple
sugar glucose. The chemical process involves the combination of thiamine with pyruvic
acid to form a coenzyme, a substance that, when combined with other substances, forms
an enzyme. Enzymes are those all-important proteins that speed up chemical reactions in
the body. Thiamine is also important for the proper functioning of the nervous system. In this
instance, thiamine acts as a coenzyme in the production of the neurotransmitter (chemical
messenger between nerve fibers) acetylcholine.

Thiamine deficiency is rare but often occurs in alcoholics, because alcohol interferes with the
absorption of thiamine through the intestines. There are several health problems associated
with a deficiency of thiamine. The first is beriberi, a disease that is characterized by anemia,
paralysis, muscular atrophy and weakness, and spasms in the muscles of the legs. Other
disorders caused by thiamine deficiency include Wernicke's encephelopathy, which causes
lack of coordination, and Korsakoff's psychosis, which affects short-term memory. The
mouth can also be affected by thiamine deficiency, increasing the sensitivity of the teeth,
cheeks and gums, as well as "cracks" in the lips. Fortunately, these conditions can be
reversed with the addition of the vitamin.

Thiamine is found in whole-grain cereals, bread, red meat, egg yolks, green leafy
vegetables, legumes, sweet corn, brown rice, berries, yeast, the germ and husks of grains
and nuts. Mega-doses (very high doses) of thiamine have not been associated with adverse
health effects, and excess of the water-soluble vitamin is excreted.

Riboflavin (B2)

Riboflavin is important in the breakdown of carbohydrates, fats and proteins, and, like
thiamine, it acts as a coenzyme in the process. It is also significant in the maintenance of the
skin and mucous membranes, the cornea of the eye and for nerve sheaths. Riboflavin also
acts as a coenzyme for oxidation-reduction reactions throughout the body. Oxidation
reduction reactions involve the addition of either oxygen or hydrogen to a substance. One
important consequence of this process is when it acts to inhibit chemical reactions with
oxygen or highly reactive free radicals. These oxidation reactions can cause damage to our
cells. (See How Cells Work.)

A deficiency of riboflavin can cause skin disorders (seborrheic dermatitis) and inflammation
of the soft tissue lining around the mouth and nose, anemia, and can cause the eyes to be
light-sensitive. In the mouth, angular cheilosis can develop. This is a painful condition
where lesions develop at the corners of your lips, and glossitis (inflammation of the tongue)
can also occur.

Riboflavin is found in whole-grain products, milk, meat, eggs, cheese and peas. As a water-
soluble vitamin, any excess is excreted, although small amounts are stored in the liver and
kidney.

Niacin (B3)

Niacin, also known as nicotinic acid and nicotinamide, is needed for the metabolism of
food, the maintenance of healthy skin, nerves and the gastrointestinal tract. Niacin is also
used in those all-important oxidation reduction reactions. A deficiency of niacin causes the
disease, pellagra. In the past, this disease was often associated with the very poor and was
also a major cause of mental illness. The symptoms of pellagra are sometimes referred to as
the "three D's" -- diarrhea, dermatitis and dementia -- ultimately resulting in a fourth "D",
death. The mouth is also affected by pellagra, which can cause the inside of the cheeks and
tongue to become red and painful. Fortunately, high doses of niacin (150-300 mg.) can
reverse the effects of this disease.

Niacin is found in protein-rich food such as meats, fish, brewer's yeast, milk, eggs, legumes,
potatoes and peanuts. Niacin can also be prescribed in higher doses as a drug to help lower
cholesterol (see How Cholesterol Works), but can cause side effects. The main side effects
of high doses of niacin include flushing of the skin (due to dilating blood vessels), itching,
headaches, cramps, nausea and skin eruptions.

Pyridoxine (B6)

Pyridoxine, also known as pyridoxal phosphate and pyridoxamine, is needed (like some
of the other B vitamins) for the breakdown of carbohydrates, proteins and fats (see How Fat
Works.) Pyridoxine is also used in the production of red blood cells (see How Blood Works),
as well as in the biochemical reactions involved in the metabolism of amino acids (the
building blocks of protein). Due to the abundance of pyridoxine in many foods, a deficiency is
rare except in alcoholics, where it is often present. A pyridoxine deficiency causes skin
disorders (similar to symptoms brought on by riboflavin and niacin deficiencies), neuropathy
(abnormal nervous system), confusion, poor coordination and insomnia. Oral signs of
pyridoxine deficiency include inflammation of the edges of the lips, tongue and the rest of the
mouth. High doses of pyridoxine are sometimes touted as a remedy for premenstrual
syndrome (PMS), but research has not supported this assertion. Mega-doses of pyridoxine
can cause nerve damage.

Pyridoxine is found in many foods, including liver, organ meats, brown rice, fish, butter,
wheat germ, whole grain cereals, soybeans and many others.
Cyanocobalamin (B12)

Vitamin B12 is necessary for processing carbohydrates, proteins and fats and to help make
all of the blood cells in our bodies. Vitamin B12 is also required for maintenance of our nerve
sheaths. Vitamin B12 acts as a coenzyme in the synthesis and repair of DNA.

Vitamin B12 cannot be absorbed or used by the body until it is combined with a
mucoprotein made in the stomach and called intrinsic factor. Once the B12 becomes
bound to the intrinsic factor, it is able to pass into the small intestine to be absorbed and
used by the body. Vitamin B12 deficiency is sometimes seen in strict vegetarians who do not
take vitamin supplements, and those who have an inability to absorb the vitamin (usually
from a failure to produce intrinsic factor). Although enough B12 is stored in the liver to
sustain a person for many years, a deficiency will cause a disorder known as pernicious
anemia. Pernicious anemia causes weakness, numbness of the extremities, pallor, fever
and other symptoms. Mouth irritation and brain damage are also common consequences of
B12 deficiency. However, these very serious effects can be reversed by vitamin B12 shots.
Shots are needed because the deficiency is often caused by an inability to absorb the
vitamin when taken orally. As we age, our stomachs have an increasingly difficult time
producing intrinsic factor. Many doctors recommend that people over 60 have their vitamin
B12 levels checked, to see if a B12 shot is needed.

Vitamin B12 is not found in any plant food sources and is produced almost solely by bacteria,
such as streptomyces griseus. Rich sources of B12 include liver, meat, egg yolk, poultry
and milk.

Folic acid (B9)

Folic acid, also known as folacin and pteroylglutamic acid, is one of the B-complex
vitamins that interacts with vitamin B12 for the synthesis of DNA, which is important for all
cells in the body. Folic acid, in combination with vitamin B12 and vitamin C (see also How
Vitamin C Works), is necessary for the breakdown of proteins and the formation of
hemoglobin, a compound in red blood cells that transports oxygen and carbon dioxide. Folic
acid is also essential to virtually all biochemical reactions that use a one-carbon transfer and
is produced by bacteria in the stomach and intestines.

A deficiency of folic acid causes anemia, poor growth, and irritation of the mouth -- all of
which are similar to symtoms suffered by those with B12 deficiency. Folic acid is present in
nearly all natural foods but can be damaged, or weakened, during cooking. Deficiencies are
found mainly in alcoholics, the malnourished, the poor, the elderly and those who are unable
to absorb food due to certain diseases (topical sprue, gluten enteropathy).

Folic acid is found in yeast, liver, green vegetables, whole grain cereals and many other
foods. The need for folic acid increases during pregnancy, due to high requirements of the
vitamin from the fetus. Doctors often suggest a 300 mg. daily supplement for pregnant
women. Many nutritional requirements change during pregnancy, and vitamins are no
exception. All of the B vitamins, especially folic acid, should be slightly increased during
pregnancy and lactation (breast milk production). The daily intake of folic acid should be
increased from 180 mg. to 400 mg. during pregnancy and from 180 mg. to 280 mg. during
lactation. (Test Your Folic Acid Smarts with this quiz!)

Mega-doses of folic acid can produce convulsions, interfere with the anticonvulsant
medication used by epileptics, and disrupt zinc absorption.
Pantothenic acid and biotin

Pantothenic acid is used in the breakdown of carbohydrates, lipids and some amino acids. It
is also used for the synthesis of coenzyme A for biochemical reactions in the body. Biotin
functions as a coenzyme in carboxylation reactions (-COOH), which are also useful in
many of the body's functions. (Pantothenic acid, biotin and folic acid are often used in
tandem by the body.) Bacteria in our intestines produce both pantothenic acid and biotin.
There is no known disorder associated with pantothenic acid deficiency. The vitamin is found
in abundance in meats, legumes and whole-grain cereals. Mega-doses of pantothenic acid
can cause diarrhea.

A deficiency of biotin is rare but can cause a skin disorder called scaly dermatitis. Biotin
deficiency may be found in individuals who eat large quantities of egg whites. These contain
the substance avidin, which "ties up" the body's biotin. Biotin is found in beef liver, egg yolk,
brewer's yeast, peanuts, cauliflower and mushrooms.

How Can I Tell If I'm Getting Enough of the B

Vitamins?
As you can see, the B vitamins are essential for an astonishing array of life functions.
Fortunately, most of us will get all of the B vitamins we need by eating a well-balanced diet.
Some people swear by a B-complex supplement every day, but based on the wide variety of
foods containing these vitamins, a supplement may not be necessary. Hope Heart Institute
researchers say that up to 30 percent of people over age 50 have lost the ability to absorb
adequate vitamin B12 from meat or dairy products. Other people need only 2.4 mg. a day --
the amount found in three ounces of beef -- but researchers recommend that older
Americans eat fortified cereal or grains or take a daily vitamin supplement. (If you need extra
calories and protein, a supplement drink, containing all the appropriate vitamins, is an
alternative.) Check the chart below for a quick, but thorough, look at the basics of the B-
complex vitamins:

Recommended When You When You

Food
Daily Allowance Importance Take Too Take Too
Sources
(RDA)* in mg. Much Little
beriberi
cereal, (anemia,
carbohydrate
Thiamine I=0.3-0.4; C=0.7- bread, meat, paralysis),
metabolism, none known
(B1) 1.0; A=1.0-1.5 rice, yeast, movement &
nervous system
corn, nuts memory
effects
maintains skin,
grains, milk,
mucous skin & oral
Riboflavin I=0.4-0.5; C=0.8- meat, eggs,
membranes, None known problems,
(B2) 1.2; A=1.2-1.8 cheese,
eyes, nerve anemia
peas
sheaths
healthy skin, flushing,
meat, milk, pellagra
nerves & GI itching,
I=5-6; C=0.8-1.2; eggs, fish, (diarrhea,
Niacin (B3) tract, cramps,
A=1.2-1.8 legumes, dermatitis,
metabolism of nausea, skin
potatoes dementia)
food eruptions
skin & nerve
organ meats,
metabolism of damage,
Pyridoxine I=0.3-0.6; C=1.0- brown rice, nerve
food, amino confusion,
(B6) 1.4; A=1.4-2.0 fish, butter, damage
acids mouth
soybeans
irritation
Folic acid I=25-35; C=50- yeast, liver, DNA, convulsions, anemia,
(B9) 100; A=150-180 green hemoglobin disrupted zinc mouth
 synthesis,
vegetables, formation of
irritation,
whole grain blood cells, absorption
poor growth
cereal protein
metabolism
meats, breakdown of
Pantothenic N/A; made by our legumes, carbohydrates,
diarrhea none known
acid intestines whole-grain lipids, amino
cereals acids
beef liver,
functions as
egg yolk,
N/A; made by our coenzyme in scaly
Biotin brewer's none known
intestines caroboxylation dermatitis
yeast,
reactions
mushrooms
pernicious
metabolism of anemia,
liver, meat,
I=0.3-0.5; C=0.7- food, blood cell mouth
B12 eggs, none known
1.4; A=2.0 formation, DNA irritation,
poultry, milk
synthesis brain
damage

*I=infant; C=child; A=adult. Please note that vitamin ranges account for differences in age
and gender. (Some of the vitamins should be increased during pregnancy and for lactating
mothers.