Alphabet Soup! B is for Vitamin B Complex

September 16, 2010

When you look at this post, “Complex” is screaming at you! Bear with me: there is a lot to discover about Vitamin B Complex.

B is for Body cells, where this family of 8 vitamins lives and works. They help children process and use the foods they eat, which in turn helps them grow and develop. The B vitamins also help protect your child from infections and other health problems, while performing some of the most basic cell functions in the body. These water-soluble vitamins are referred to as B-complex because they are found in similar foods and were originally thought to be one vitamin. Due to scientific research and discovery, today we know that each B vitamin has a distinct job in your child’s Body.

Here are the 1-2-3’s (and aliases) of all the B’s:

Vitamin B₁(Thiamin):

Helps the body make energy from carbohydrates.
Deficiency is rare due to fortification of foods and widespread presence in foods.
Sources: pork, seafood, liver and other organ meats, potatoes, kidney beans, green peas, and whole and enriched grains.

Vitamin B₂(Riboflavin):

Helps cells make energy; changes tryptophan (an amino acid found in food) into niacin (another B vitamin).
Destroyed by UV light, so avoid products in clear containers.
Sources: dairy products, eggs, meat, chicken, salmon, organ meats, whole and enriched grains, leafy green veggies, nuts.

Vitamin B₃(Niacin):

Helps the body make energy from fats and sugars; builds healthy skin, nervous, and digestive systems.
Sources: high protein and enriched grain foods.

Vitamin B₅(Pantothenic Acid):

Helps cells make energy from protein, fat, and carbohydrates.
Sources: meat, poultry, fish, whole grain cereals, legumes, milk, fruits, and vegetables.

Vitamin B₆(Pyridoxine):

Helps break down protein, construct non-essential amino acids and body cells, and change tryptophan into niacin.
Helps produce seratonin (the “feel-good” brain chemical), insulin (the blood sugar balancer), hemoglobin (red blood cells), and antibodies (part of the immune system).
May help pregnant women combat morning sickness, with doctor supervision.
Sources: beef, chicken, pork, seafood, some organ meats, potatoes, bananas, grains, nuts, and legumes.

Vitamin B₇(Biotin):

Helps make hormones; helps cells make energy from protein, fat, and carbohydrates.
Sources: eggs, liver, yeast breads, nuts, mushrooms, grapefruit, bananas, watermelon, and cereals.

Vitamin B₉ (Folic Acid):

Helps make new body cells through production of DNA and RNA (the cell reproducers).
Fortification of foods has reduced neural tube defects (spine and brain) by 50% to 70%.
May be protective against heart disease.
Works with B₁₂ to form hemoglobin (red blood cells).
Excessive intake can mask a B₁₂ deficiency.
Most common vitamin deficiency.
Can be easily destroyed during cooking and storage.
Sources: orange juice, beans, leafy green vegetables, nuts, avocados, and grains.

Vitamin B₁₂(Cobalamin):

Important to many body chemicals and to growth and development; helps cells use fats and proteins, and aids folate in red blood cell production.
Deficiency can take up to 7 years.
Children of vegan families are at high risk of deficiency, which can cause irreversible neurologic problems. Close attention to adequate food sources is important.
Contrary to popular belief, it will not boost energy if amounts above recommendations are consumed.
Sources: animal products, and some fortified foods.

B is beautiful! Due to the overlap of many functions and food sources, a deficiency of most B vitamins is a rare find, though not unheard of. A well-balanced diet is the best insurance policy your child can have.

Contributing Author: Cami Ruark