Explainer | Why B vitamins are essential for well-being, signs of vitamin B deficiency, and the foods to eat and supplements to take to avoid that, according to experts
- B vitamins, of which there are 8, are important for brain and heart health. Not getting enough can cause fatigue, and in some cases depression and even dementia
- Two nutritionists describe foods high in B vitamins, break down the effects of B vitamin deficiency and reveal what to eat if you suspect you have a problem
Are you feeling more fatigued or less energetic than usual? Or going through a particularly stressful period? You may want to check if you are getting enough B vitamins from your diet.
The B group vitamins, known as vitamin B complex, refer to vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
These eight types of B vitamin work together to help the body function optimally, says Cyrus Luk, a dietitian and executive committee member of the Hong Kong Dietitians’ Association. So they are all essential to overall well-being.
“B vitamins may improve chronic fatigue, as many are involved in energy metabolism,” Luk says, referring to the process of generating energy from our nutrient intake.
Not having enough B vitamins may affect the body’s ability to metabolise carbohydrates, proteins and fats, he explains, leaving us with low energy levels and feelings of mental and physical fatigue.
Benefits of B vitamins
Three B vitamins – B1, B6 and B12 – help keep our brain and nervous system healthy by supporting the production of neurotransmitters, the body’s chemical messengers.
