What are B vitamins - and what do we need them for?

B vitamins are organic compounds that the human body needs to maintain vital functions. However, not enough B vitamins are formed in the body's own metabolic processes, so they must be supplied through food. The important vitamins of the B group are vitamins B1, B2, B3, B5, B6, B7, B9 and B12. They are all water-soluble and cannot be stored in the body at all or only to a small extent. Unnecessary amounts of vitamins are excreted in the urine or faeces (vitamins B9 and B12). This prevents overdoses.
Each vitamin in this group helps to ensure that metabolic processes in the body can take place at all. They ensure that macronutrients such as lipids (fats), sugars (carbohydrates) and proteins can be utilised. Some vitamins in this group also contribute to the normal functioning of the nervous and immune systems, while others are involved in haematopoiesis or the development of nerve cells. Vitamins of the B group differ in their specific function, but they are all necessary for a functioning organism.
The need for B vitamins can usually be covered by a balanced diet. Nevertheless, there are some risks that can lead to vitamin B deficiency. Older people are often affected by vitamin deficiency. The most common is vitamin B12 deficiency. Vitamin B12 therefore plays a special role, as it is found almost exclusively in one food group, namely fish, meat and dairy products. Vegetarians and vegans are therefore more frequently affected by a deficiency.

We have summarised here exactly which B vitamin performs which task and in which foods it can be found:

Vitamin B1, also known as thiamine, ensures that energy can be obtained from carbohydrates. It is also involved in amino acid metabolism and supports a functioning nervous system. Vitamin B1 also maintains nerve and muscle tissue and contributes to their growth.

Rich sources of vitamin B1 include pork, wholemeal products and oatmeal as well as peanuts, sunflower seeds and pine nuts. Some pulses such as peas and mung beans also contain a lot of vitamin B1.

Vitamin B2, also known as riboflavin, is also involved in metabolic processes as a component of coenzymes, specifically in the respiratory chain, the metabolism of fatty acids and amino acids as well as in the utilisation of many other vitamins. Vitamin B2 also supports normal cell function.

Foods rich in vitamin B2 include dairy and wholemeal products, meat (especially offal, such as liver) and fatty fish, such as pollock or mackerel.

Vitamin B3, also known as niacin, plays a key role in the production of fatty acids. Vitamin B3 is the only vitamin B that the body can produce itself: from the amino acid tryptophan.

B3 is mainly found in animal foods, such as meat, fish and offal. However, coffee from coffee beans also provides large amounts of niacin.

Vitamin B5, pantothenic acid, contributes to normal energy metabolism and the normal formation of steroid hormones, vitamin D and some neurotransmitters. Vitamin B5 therefore ensures mental performance and counteracts signs of fatigue.

Vitamin B5 is found in particularly high quantities in mushrooms, watermelon and liver, but also in peanuts and oatmeal.

Vitamin B6, pyridoxine, contributes to the normal functioning of the nervous system. This is because vitamin B6 is involved in homocysteine metabolism. Homocysteine is a metabolic product that can disrupt metabolic processes in excessive quantities, e.g. in the transmission of nerve messengers.

Vitamin B6 is found in large quantities in nuts, potatoes, pulses and vegetables such as tomatoes, red peppers and carrots, as well as in fish.

Vitamin B7, better known as biotin, is involved in cell growth, maintains mucous membranes, blood cells, sebaceous glands and nerve tissue; it thus ensures healthy skin, hair and nails. Vitamin B7 is also a key component in the metabolic processes of fat, carbohydrates and proteins.

Vitamin B7 is found in cereals, oatmeal, various nuts, eggs, soya, mushrooms and many other foods.

Vitamin B9, also known as folic acid, is involved in cell division and the formation of new cells and red blood cells as well as in iron and vitamin B12 metabolism. The need for folic acid is increased in pregnant and breastfeeding women.

Folic acid is found in green leafy vegetables, cabbage, tomatoes, etc. Wheat germ and soya beans.

Vitamin B12, also known as cobalamin, is important for metabolic processes and is needed to break down certain fatty acids. Vitamin B12 also plays a crucial role in the formation of red blood cells, as it converts folic acid, which is stored in the body, into its active form. During pregnancy, the need for vitamin B12 increases and it is more common than in other people for pregnant women to have a vitamin B12 deficiency.

Vitamin B12 is found in meat, fish, eggs and dairy products and, to a lesser extent, in sauerkraut. To meet the daily requirement (4 micrograms) of vitamin B12, it is recommended to eat fish or high-quality meat once or twice a week and an egg every now and then.

What are the symptoms of vitamin B deficiency?

The symptoms of vitamin B deficiency can vary depending on the specific deficiency of a particular B vitamin. A vitamin B1 deficiency can lead to disorders of carbohydrate metabolism and the nervous system. This then manifests itself in symptoms such as skin tingling, gait disorders, fatigue, nausea and headaches.

Vitamin B2 deficiency alone is rare, and when it does occur it is usually in conjunction with other deficiencies. A vitamin B2 deficiency is characterised by cracks in the corners of the mouth, inflammation of the oral mucosa and tongue. A vitamin B2 deficiency can also lead to eye complaints, e.g. conjunctivitis or clouding of the lens.
An undersupply of vitamin B3 leads to loss of appetite and general weakness; vitamin B5 deficiency can lead to tiredness, headaches, anaemia, weakened immune defences and loss of appetite. Vitamin B6 deficiency manifests itself in acne, sensitivity to light, gastrointestinal problems, susceptibility to infections and, in the case of a prolonged vitamin B6 deficiency, leads to liver problems, anaemia, scaly skin rashes and numbness. Vitamin B7 (biotin) deficiency can manifest itself in hair loss, skin rashes, depression, muscle pain and a weakened immune system.
While a deficiency of vitamins B3, B5, B6 and B7 is relatively rare, a deficiency of folic acid (vitamin B9) is more common. The first symptom of a deficiency can be fatigue, followed by paleness, irritability, shortness of breath and dizziness, through to a reduced sense of taste, diarrhoea, weight loss and depression. Symptoms of vitamin B12 deficiency can include Tiredness, pallor, unsteady gait, tingling, numbness and confusion.

What are the causes of a B vitamin deficiency?

Where the causes of an undersupply come from can vary. Generally, it is mostly older people who suffer from a vitamin B1, B6 and/or vitamin B12 deficiency. Although the need for vitamins should actually be covered by the diet, a deficiency can of course occur due to an unbalanced diet. A common cause of vitamin B1 deficiency, for example, can be alcohol abuse, as well as diseases that affect the gastrointestinal tract or the liver. A vitamin B12 deficiency occurs more frequently than with another B vitamin, especially in people who eat a vegan diet or suffer from an intestinal disease such as Crohn's disease, gastritis or a lack of intrinsic factor. Intrinsic factor is the process by which the vitamin is released after eating and is bound to special transport proteins. This is the only way the body can absorb vitamin B12 via the intestinal mucosa.

How can you have your vitamin levels tested?

To find out exactly whether you have a vitamin deficiency, e.g. a vitamin B12 deficiency, you can have a blood test carried out by a doctor. However, these are at cost price and are not paid for by health insurance companies. As the supply of vitamins is generally ensured through food, tests are usually not necessary. However, if you follow a strict vegan diet, it may be worth considering having yourself tested for folic acid and vitamin B12 deficiency. And even during pregnancy, when the need for folic acid increases, it can't hurt to be tested for this vitamin B9. For example, to find out whether there is a vitamin B12 deficiency, a so-called holo-TC test is carried out, which measures the vitamin B12 level even more specifically than a simple blood test.

FAQ Vitamin B complex

What is a vitamin B complex?

The vitaworld vitamin B complex capsule food supplement contains all eight vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine hydrochloride), B7 (biotin), B9 (folic acid) and B12 (cyanocobalamin).
The B vitamins work particularly closely together in the body, which is why you should make sure you have a balanced supply of all the vitamins in the B group. If individual vitamins are missing or there is an imbalance, this can be problematic. This is why B vitamins are often offered in preparations or capsules as a vitamin B complex.

What time of day should you take a vitamin B complex?

The time of day is generally irrelevant when taking vitamin B capsules. This form of dietary supplement should be taken with a meal to improve tolerability.

When does a vitamin B complex start to work?

Some people with a severe vitamin B deficiency find that as soon as the body is supplied with more B vitamins, symptoms improve quickly. However, it takes several weeks to months to restore sufficient vitamin levels after a vitamin B deficiency.

What does it mean if the urine turns an intense yellow colour after taking capsules with vitamin B complex?

B vitamins are water-soluble vitamins and, unlike fat-soluble vitamins, cannot normally be overdosed. If this does happen, excess amounts of B vitamins are excreted in the urine.

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