Vitamins naturally occur in food and are needed in very small amounts for various bodily functions such as energy production and making red blood cells. There are 13 vitamins that our body needs, eight of which make up the B-group (or B-complex) vitamins.
The B-group vitamins do not provide the body with fuel for energy, even though supplement advertisements often claim they do. However, it’s true though that without B-group vitamins the body lacks energy. This is because the B-group vitamins are needed to help the body to use the energy-yielding nutrients (such as carbohydrates, fat and protein) for fuel. Other B-group vitamins are needed to help cells to multiply by making new DNA.
Vitamin B in food
Even though the B-group vitamins are found in many foods, they are water soluble and are generally quite delicate. They are easily destroyed, particularly by alcohol and cooking.
Food processing can also reduce the amount of B-group vitamins in foods – either by destroying them, or in white flours, white breads and white rice removing the parts that contain the most B-group vitamins. This is one of the reasons white flours, white breads and white rice are less nutritious than their wholegrain counterparts.
The body has a limited capacity to store most of the B-group vitamins (except B12 and folate, which are stored in the liver). A person who has a poor diet for a few months may end up with B-group vitamins deficiency. For this reason, it’s important that adequate amounts of these vitamins be eaten regularly as part of a well-balanced, nutritious diet.
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Vitamin B supplements
Although vitamin supplements are readily available and it might sound like a good idea to take them just in case, it’s important to always see your doctor or a dietitian for advice before starting. The body only needs small amounts of vitamins and most of these needs can be met by eating a nutritious diet.
Taking vitamins that your body does not need can mean, at a best-case scenario, that your body gets rid of the excess in your urine (so you waste your money). But some vitamins can also be toxic if taken incorrectly, so you could also be damaging your body instead of helping it.
Some B-group vitamins also work together in the body (for example, vitamin B12 and folate or folic acid). This means taking supplements can sometimes hide deficiencies of other vitamins, which can also lead to health problems.
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