B vitamins are a group of 8 vitamins including thiamine (vitamin B1), riboflavin (vitamin B2), nicotinamide, pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folate and cobalamin (vitamin B12).
B vitamins work together in the body to break down the food we eat and convert carbohydrates, fats and proteins from the diet into usable energy. Without an adequate supply of B vitamins in the diet, the energy production process can be hindered, leading to feeling flat and fatigued.
As B vitamins are water soluble vitamins, with limited storage in the body, daily intake is needed to support energy production. Good sources of B vitamins include meat (especially liver), eggs, nuts and seeds and leafy greens.
Energy production
The process of energy production is convoluted, involving multi-step processes that take place within every cell in the body. B vitamins act as coenzymes in the energy production process, with each of the B vitamins involved in one or more steps of the energy-producing pathways within cells. Adequate supply of each B vitamin is necessary for the proper functioning of the energy production system.
Broadly, the process of energy production can be broken down into three steps:
- Macronutrients (carbohydrates, fats and proteins) are broken down and converted into a carrier molecule known as acetyl-CoA. Utilises vitamins B1, B2, B3 and B5.
- Citric acid cycle: a series of eight chemical reactions that generates energy as NADH and FADH2. Involve vitamins B1, B2, B3, B5, B6, B8 and B12.
- The electron transport chain: The electrons of NADH and FADH2 are transferred to the electron transport chain, generating ATP (the primary energy used by body cells). Utilises vitamins B2, B3 and B5.
Brain energy
Aside from physical energy, B vitamins are also critical for energy to fuel the brain. The human brain only makes up 2% of the body’s weight, but consumes approximately 20% of the energy deriving from glucose to support neurotransmission[1]. Therefore, B vitamins also play a key role in supporting brain health and function.
B vitamin battery
There are certain circumstances or life stages that can drain your B vitamin stores, increasing your requirements for B vitamins. These include:
Stress
- Stress increases B vitamin requirements. B vitamins are required for the synthesis of neurotransmitters and requirements increase during times of physical and mental stress.
High caffeine intakes
- Caffeine increases the excretion of dietary B vitamins through the urine.
Intense physical activity
- High levels of physical activity can increase the requirements for energy, and therefore B vitamins.
Poor digestion
- Poor digestion can decrease the absorption of vitamins, especially vitamin B12 which requires sufficient stomach acid and digestive enzymes to be absorbed.
Vegetarian or vegan diets
- Plant-based diets can limit the intake of B vitamins, especially vitamin B12 which is typically found in animal products.
Pregnancy and breastfeeding
- Nutrient needs increase during pregnancy and breastfeeding, including requirements for B vitamins, in particular folate and vitamin B12 which are essential to support healthy foetal development.
If you feel your B vitamin battery is being drained, try Herbs of Gold Activated B Complex with 7 key B vitamins, plus four in their active form, ready to use by the body, to support energy production and maintain general health and wellbeing.
