The B vitamins are a group of water-soluble vitamins that

play important roles in cell metabolism. The B vitamins

were once thought to be a single vitamin, referred to as
vitamin B (much as people refer to vitamin C or vitamin D).
Later research showed that they are chemically distinct
vitamins that often coexist in the same foods. In general,
supplements containing all eight are referred to as a
vitamin B complex. Individual B vitamin supplements are
referred to by the specific name of each vitamin (e.g., B1, B2,
B3 etc.).
List of B vitamins
 Vitamin B1 (thiamine)
 Vitamin B2 (riboflavin)
 Vitamin B3 (niacin or niacinamide)
 Vitamin B5 (pantothenic acid)
 Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine,
or pyridoxine hydrochloride)
 Vitamin B7 (biotin)
 Vitamin B9 (folic acid)
 Vitamin B12 (various cobalamins; commonly
cyanocobalamin in vitamin supplements)
The B vitamins may be necessary in
order to:
 Support and increase the rate of metabolism
 Maintain healthy skin and muscle tone
 Enhance immune and nervous system function
 Promote cell growth and division, including that of
the red blood cells that help prevent anemia
 Reduce the risk of pancreatic cancer - one of the most
lethal forms of cancer- when consumed in food, but
not when ingested in vitamin tablet form.
Vitamin B Deficiency
Vitamin B Toxicity
 Sources
 Whole unprocessed foods (Processed carbohydrates such
as sugar and white flour tend to have lower B vitamin
than their unprocessed counterparts)
 Particularly concentrated in meat such as turkey and
tuna, in liver and meat products
 Good sources include whole grains, potatoes, bananas,
chili peppers, beans, nutritional yeast and molasses
 bioavailability ranges from poor to negative as drinking
ethanol inhibits absorption of thiamine (B1),riboflavin
(B2), niacin (B3), biotin (B7), and folic acid (B9)
 The B12 vitamin is of note because it is not available from
plant products
 Vitamin B9
Sources: Deficiency of Vitamin B9:

 Folic acid is found in many  Deficiency of folic acid

foods, including yeast, causes anemia, poor growth,
liver, green vegetables, and and irritation of the mouth.
whole grain cereals. Deficiency of folic acid is
 Women who are pregnant common in alcoholics, the
have an increased need for elderly, and people who are
folic acid. malnourished.
Toxicity:
• High doses of folic acid can cause convulsions, and disrupt zinc
absorption.
Vitamin B5 : Pantothenic acid

Use: Sources:

 Used in the breakdown  Found in meats,

of carbohydrates, lipids legumes and whole-
and some amino acids. grain cereals.
Pantothenic acid is
produced by bacteria in
the intestines.
Thank You

By Farhan Nadaf