For our bodies to function, we need macronutrients – those required in larger amounts – and micronutrients – those required in smaller amounts. Vitamins fall under the micronutrient category and consist of either fat or water soluble. Fat soluble include Vitamins, A, D, E and K, and run a higher risk of toxicity. Water soluble vitamins have a high turnover and if not utilised are simply excreted; they include Vitamin C along with your B vitamins.
These guys don’t tend to get the attention they deserve across our lifespan, but even more so as we age. So let’s take a look at their functions and why we need to be including them in our diet.
The B Vitamins:
There are eight B vitamins:
B1 Thiamin
B2 Riboflavin
B3 Niacin
B5 Pantothenic Acid
B6 Pyridoxine
B7 Biotin
B9 Folate
B12 Cobalamin
These vitamins are involved in many functions and they help a variety of enzymes do their jobs – they help release energy from macronutrients and transport oxygen and energy containing nutrients around the body. Let’s look at them in a little more detail.
B1
B1 is involved in energy metabolism – it helps us turn what we eat into energy.
It is also involved in nerve transmission in the brain and peripheral nerves, so plays a role in nervous system function. In addition it helps manage certain neurotransmitters which as we know are chemical messages that help the body and brain know what to do.
Lastly, B1 is involved in the synthesis of collagen and other proteins which contributes to structural health and wound healing.
Good dietary sources include peas, nuts, whole grain breads, fortified breakfast cereals and liver. Vegetables that include B1 include cauliflower, asparagus and kale.
B2
B2 is involved in energy production, and it’s also like an assistant manager to our body’s master antioxidant. This means that adequate intake is essential to our antioxidant defences which are crucial in our ability to age well.
Good dietary sources of B2 include mushrooms, spinach, brewer’s yeast and yoghurt.
B3
B3 is necessary in the biosynthesis of fatty acids and also in energy production. It is essential for skin health, mucous membrane integrity and digestive and nervous system health.
In addition, B3 is involved in DNA replication and repair, blood sugar regulation and also functions as an antioxidant.
Good dietary sources of B3 include peanuts, tuna, chicken, and halibut.
B5
B5 is involved in energy production and the synthesis of fatty acids, cholesterol, steroid hormones and also vitamins A and D. It is essential in protein and amino acid synthesis too along with the formation of the neurotransmitter acetylcholine which is the chief of the parasympathetic nervous system (the rest and digest side of the stress response).
Good dietary sources include peanuts, peas, liver, soybeans and brown rice.
B6
Vitamin B6 plays a vital role in the production of many compounds around the body including cells of the immune system, hormones, brain chemicals and many, many enzymes.
It is also involved in the manufacture of prostaglandins, which are produced at the site of injury or infection, largely controlling the inflammatory response which is particularly important if we are managing a chronic inflammatory condition as we age.
Vitamin B6 also activates the release of glycogen from the liver and muscles, for this reason it is essential to physical activity, so listen up you active Beyond40 clients!
It also helps balance sodium and potassium which regulates bodily fluids and promotes the normal functioning of the nervous and musculoskeletal systems.
In the human body, this vitamin is usually excreted within 8 hours of ingestion, so a daily supply is necessary. It’s important to note that fasting can also reduce the body’s supply.
Good dietary sources include chickpeas, liver, tuna, salmon, chicken breast, fortified breakfast cereals.
B7
Known as Vitamin H, for Haar and Haut (hair and skin), we know it more commonly as vitamin B7, or Biotin.
Biotin helps the body convert food into energy. Specifically, biotin is involved in gluconeogenesis, which is the synthesis of glucose from non-carbohydrate sources. Biotin is also involved in fatty acid synthesis, which is key in skin health and integrity as we age.
Deficiency of biotin has been associated with immune depression and reduced collagen synthesis.
Of interest, the use of antibiotics decreases the bacterial population of the large intestine which increases the dietary requirement for biotin.
Rancid fats inactive biotin, along with chlorine, so if there was ever a better opportunity to switch to filtered water, this may be it!
Good dietary sources of B7 include liver, eggs, salmon, sardines, mushrooms, soybeans, brewer’s yeast, whole wheat and oatmeal. Biotin containing fruit include avocados, bananas and raspberries.
B9
B9 is essential in growing and dividing cells. A lack of folate has the most impact on those rapidly dividing cells like those in the digestive system, the genital tract and of course red blood cells.
B9 is key in the synthesis of many structural proteins in the body, and also in the formation of our master antioxidant, which as we know is crucial in our ability to age well.
Diets low in leafy greens are at risk of folate deficiency, and if you are taking medications like aspirin, antacids, oral contraceptive pills and antibiotics.
Good dietary sources include wheat germ, kidney beans, spinach, broccoli, asparagus.
B12
Vitamin B12 is essential for many functions around the body.
Suboptimal B12 levels result in:
– Blood cell count abnormalities
– Disorders of fat and protein metabolism
– Anorexia
– Lethargy
– Vomiting
– Mood disorders/cognitive decline
– Slow healing
– Shortness of breath
– Muscle weakness
– Unsteady movement
B12 is an essential cofactor in the synthesis of neurotransmitters such as serotonin and dopamine. Low B12 is associated with mood and sleep disorders.
B12 levels are also depleted in times of stress and the human body gets into a vicious cycle. Low B12 reduces our resilience to stress, but then stress depletes levels even further.
The most recognised deficiency of B12 is anaemia. B12 is involved in the formation of healthy red blood cells and anaemia is when the body doesn’t have enough of them.
Pernicious anaemia is usually a result of malabsorption of B12 due to a lack of intrinsic factor, the protein found in the stomach.
Without enough B12, the red blood cells don’t divide normally (thanks to errors in their DNA) resulting in abnormally large cells. There are then fewer of them and also carry less oxygen. Pernicious anaemia is associated with damage to the nervous system and digestive tract.
There are no known naturally occurring bioactive forms of B12 in plant sources. This is because B12 is synthesised by the bacteria in the gastrointestinal tract of animals, and then absorbed by the host animals. B12 is concentrated in their tissues, which is then eaten by other animals. Sources of B12 include red meat, fish, dairy, and eggs and as it is a water-soluble vitamin it needs to be replenished on a daily basis. As we age, our digestive function can become compromised and so our ability to absorb nutrients, like B12 also becomes diminished.
As you can see, these B vits are particularly useful to our health. We advocate a food first approach wherever possible, but speak with your healthcare provider if you think you may be running a little low on any of your nutrients. You can also have genetic glitches which affect your ability to use certain nutrients.
