How many vitamin bs are there

Many cereals and some breads have added B vitamins. Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. B Vitamins. Learn More Related Issues Genetics.

See, Play and Learn No links available. Folate Folic Acid — Vitamin B9 Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods.

Vitamin B6 Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. Vitamin B12 Vitamin B12, or cobalamin, is naturally found in animal foods. It can also be added to foods or supplements. Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells. The award…. Home Healthy eating. Vitamin B. Actions for this page Listen Print.

Summary Read the full fact sheet. On this page. Vitamin B in food Even though the B-group vitamins are found in many foods, they are water soluble and are generally quite delicate. Thiamin B1 Thiamin is also known as vitamin B1. Good sources of thiamin wholemeal cereal grains seeds especially sesame seeds legumes wheatgerm nuts yeast pork.

Thiamin deficiency Thiamin deficiency is generally found in countries where the dietary staple is white rice. Riboflavin B2 Riboflavin is primarily involved in energy production and helps vision and skin health. Good sources of riboflavin milk yoghurt cottage cheese wholegrain breads and cereals egg white leafy green vegetables meat yeast liver kidney. Riboflavin deficiency ariboflavinosis Riboflavin deficiency or ariboflavinosis is rare and is usually seen along with other B-group vitamin deficiencies.

Niacin B3 Niacin is essential for the body to convert carbohydrates, fat and alcohol into energy. Good sources of niacin meats fish poultry milk eggs wholegrain breads and cereals nuts mushrooms all protein-containing foods.

Niacin deficiency pellagra People who drink excessive amounts of alcohol or live on a diet almost exclusively based on corn are most at risk of pellagra. Excessive niacin intake Large doses of niacin produce a drug-like effect on the nervous system and on blood fats. Pantothenic acid B5 Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones. Good sources of pantothenic acid Pantothenic acid is widespread and found in a range of foods, but some good sources include liver, meats, milk, kidneys, eggs, yeast, peanuts and legumes.

Pantothenic acid deficiency Because pantothenic acid is found in such a wide variety of foods, deficiency is extremely rare. Vitamin B6 pyridoxine Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. Good sources of pyridoxine cereal grains legumes green and leafy vegetables fish and shellfish meat and poultry nuts liver fruit.

Pyridoxine deficiency Pyridoxine deficiency is rare. Excessive pyridoxine intake Pyridoxine toxicity is mostly due to supplementation and can lead to harmful levels in the body that can damage the nerves.

Biotin B7 Biotin B7 is needed for energy metabolism , fat synthesis, amino acid metabolism and glycogen synthesis. Good sources of biotin liver cauliflower egg yolks peanuts chicken yeast mushrooms.

Folate or folic acid B9 Folate, or folic acid the synthetic form of folate which is used extensively in dietary supplements and food fortification is needed to form red blood cells, which carry oxygen around the body. Good sources of folate green leafy vegetables legumes seeds liver poultry eggs cereals citrus fruits. Since , all bread sold in Australia except organic has been fortified with folic acid. Excessive folic acid intake Although folic acid is generally considered non-toxic, excessive intakes above 1, mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction.

Cyanocobalamin B12 Cyanocobalamin or vitamin B12 helps to produce and maintain the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy. Good sources of B12 liver meat milk cheese eggs almost anything of animal origin. Vitamin B12 deficiency Because vitamin B12 is only found in foods from animal sources, people following strict vegan diets , as well as breastfed babies of vegan mothers, tend to be most commonly affected.

Give feedback about this page. Was this page helpful?