Bvitamine

B vitamins are a group of eight water-soluble vitamins that play essential roles in cellular metabolism and other physiological processes. Because they are water soluble and not stored extensively, they must be consumed regularly in the diet.

The B vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). They primarily function as coenzymes in metabolism, supporting energy production, DNA synthesis, red blood cell formation, and nervous system health. Thiamine and riboflavin participate in energy metabolism; niacin forms NAD and NADP; pantothenic acid is part of coenzyme A; pyridoxine in amino acid metabolism; biotin in carboxylation; folate in DNA synthesis; cobalamin in red blood cell maturation and nerve maintenance.

Dietary sources vary; grains and fortified foods supply several B vitamins, while meat, dairy, eggs, legumes, and leafy greens supply others. Vitamin B12 is mainly found in animal products, though fortified foods help vegetarians. Absorption occurs primarily in the small intestine, with B12 requiring intrinsic factor produced in the stomach.

Deficiency can cause fatigue, anemia, dermatitis, neuropathy, and, for folate, risks to fetal development during pregnancy. Older adults, people with malabsorption, and those following strict vegan diets are at higher risk and may rely on fortified foods or supplements.

Most people obtain adequate B vitamins from a varied diet. Supplements are used when intake is insufficient or in certain life stages, under medical guidance. Excessive intake of some B vitamins can cause adverse effects, such as neuropathy from high-dose B6 or flushing from niacin.