Uncovering the Power of Vitamin B: Exploring the Health Benefits of the B Vitamins

By: Satinder Dhillon-Dougher AGCNP-BC

Things you need to know about Vitamin B:

Vitamin B is water soluble, plays an important role in cell metabolism and synthesis of red blood cells (RBC's). They help w/ healthy skin, hair, eyes, nerves, brain, DNA, support immune system, and hormone production.

These nutrients are plentiful in meat, eggs, dairy products, enriched flour, spinach, legumes, nuts, seeds, beans, whole grains, asparagus, potatoes, bananas, chili peppers, and fortified breakfast cereals.

There are 8 types of B vitamins:

B1 (thiamine)-turns carbohydrates into energy.

B2 (riboflavin)-boosts immune system, helps treat headaches, helps make ATP (energy at the cellular level).

B3 (niacin)-lowers bad cholesterol, raises good cholesterol, processes carbs, breaks down dietary fats.

B5 (pantothenic acid)-anti stress, increase in cellular metabolism, critical for hemoglobin production, helps with premenstrual syndrome.

B6 (pyridoxine)-improves vision, brain health, nerves, skin, cellular metabolism as well as improves depression symptoms.

B7 (biotin)-healthy skin, hair, nails, blood sugar control.

B9 (folate)-healthy pregnancy, essential for synthesis of nucleic and amino acids, helps repair DNA.

B12 (hydroxocobalamin)-makes red blood cells, DNA and normal nerve function.

What happens if you have a deficiency??

B1-Thiamine Deficiency Symptoms: weight loss, decreased appetite, memory and confusion problems, heart issues such as arrhythmias and sudden death, muscle mass loss, diminished reflexes, sleep disruptions, neuropathy, at risk for developing Wernicke-Korsakoff syndrome characterized by confusion, vision changes, and exaggerations, ultimately progressing to Wernicke’s Disease.

            Factors that can increase the risk include chronic alcohol consumption, excessive carbohydrate intake, inadequate nutrition or malnutrition (such as in cases of HIV, chemotherapy, or following bariatric procedures or gastrointestinal surgeries). The risk may also be heightened during pregnancy, lactation, hyperthyroidism, or in refeeding syndrome. Additionally, there is an increased risk of loss with conditions like diarrhea, the use of diuretics, advanced renal disease, and during dialysis.

B2-Riboflavin Deficiency Symptoms: tongue, mouth and lip inflammation (sores at mouth corners), skin inflammation, eye discomfort, cataracts, low red blood cell count, tiredness, severe headaches, changes in behavior, headaches, tiredness, and itching.

            Risk factors include anorexia nervosa, malabsorption syndromes, prolonged use of barbiturates, pregnancy, breastfeeding, dialysis, diarrhea, and a vegan diet with low dairy intake.

B3-Niacin Deficiency Symptoms: Pellagra (dermatitis, diarrhea, dementia), photodermatitis, burning, twitching in extremities, depression, anxiety, memory loss, psychotic symptoms.

            Risk factors include low tryptophan intake, a high corn diet, carcinoid syndrome (a type of neuroendocrine tumor), prolonged use of isoniazid, and Hartnup disease. Hartnup disease is a condition where the body cannot properly absorb certain amino acids, leading to symptoms such as rash, anxiety, mood swings, delusions/hallucinations, intention tremor, speech issues, ataxia, short stature, and photosensitivity.

The human body converts niacin-B3 into nicotinamide adenine dinucleotide (NAD) which is needed for more than 400 different enzymes reactions in the body (metabolism of carbohydrates/fats, proteins to energy, communication among cells, expression of DNA in cells). Animal based foods such as meat-poultry, fish are high in NAD; plant based foods such as nuts/legumes/grains also have NAD but the body cannot use it as easily.

B5-Pantothenic Deficiency Symptoms: Diarrhea, numbness, burning sensation, dermatitis, encephalopathy, demyelination, insomnia, behavior changes.

Risk factors: Although rare, deficiency may be associated with a deficiency in another Vitamin B.

B6-Pyrdioxine Deficiency Symptoms: Anemia, cognitive impairment, irritability, depression, peripheral neuropathy, convulsions. Low energy levels.

Factors that increase the risk: Alcohol consumption, kidney problems, rheumatoid arthritis, malabsorption disorders.

B7-Biotin Deficiency Symptoms: dermatitis, tingling in extremities, depression, fatigue, lethargy, seizures, hair loss, and brittle nails.

Factors that increase the risk include biotin deficiency, alcohol consumption, taking epilepsy medications, being pregnant, and breastfeeding.

B9-Folic Acid Deficiency Symptoms: megaloblastic anemia, peripheral neuropathy, spinal cord lesion, behavior changes, affective disorder, psychosis, dementia

Risk factors include genetic polymorphism MTFHR C667T, malabsorption, poor intake, heart disease, and hemolysis.

B12-Hydroxocobalamin Deficiency Symptoms: same as B9/folic acid.

Risk factors for pernicious anemia include malabsorption, following a vegan diet, or having poor oral intake. Other risk factors include gastric bypass surgery, Celiac disease, and Crohn’s disease.

Methylated versus non-methylated vitamins:

Methylated vitamins contain a methyl group, which is a carbon atom attached to three hydrogen atoms. This form of the vitamin is more easily absorbed and utilized by the body compared to non-methylated vitamins.

Non-methylated vitamins do not contain a methyl group attached to them. These vitamins may require additional steps in the body to convert them into a form that can be used effectively. This is most important for those individuals who are MTHFR positive, as they have a 'faulty' methylation pathway.

Cyanocobalamin vs Hydroxocobalamin vs Methylcobalamin

• Cyanocobalamin: Cyanocobalamin is a synthetic form of vitamin B12 commonly used in supplements and fortified foods. It is relatively stable and has a long shelf life and is cost effective. However, some people may have difficulty converting cyanocobalamin into its active forms (eg. in liver disease, positive for MTHFR).

• Hydroxocobalamin: Hydroxocobalamin is a natural inactive form of vitamin B12 that is often used in injectable vitamin B12 treatments. It is highly bioavailable when given intramuscularly. It is considered to be more easily absorbed and retained in the body compared to cyanocobalamin. Hydroxocobalamin is also used as an antidote for cyanide poisoning.

• Methylcobalamin: Active form of B12, does not need conversion for absorption. Generally, it is well tolerated and effective for treating neurological symptoms as it crosses the blood brain barrier. Available in sublingual form or intramuscular injection. Important for those with positive MTHFR mutation or impaired methylation pathways.

Best Ways to Supplement B Vitamins

There are several effective ways to supplement B vitamins:

• Take a B-complex vitamin supplement

• Eat foods rich in B vitamins, such as whole grains, leafy greens, and lean proteins

• Consider fortified foods like cereals and nutritional yeast

• Discuss with your healthcare provider for personalized advice or come see us at Optimal Hormones Medical! You can reach out to us on our website at: https://www.optimalhormones.com or call to make an appointment at 602-595-0050.

References:

Site: B Vitamins: Functions and Uses in Medicine - PMC (nih.gov)

Permanente Journal 2022 26(2) 89-97. B Vitamins: Functions and Uses in Medicine by Hanna, M; Jaqua, E; Nguyen V; Clay J.

Learn more about Hartnup Disease: Causes, Symptoms, and Diagnosis on healthline.com.