Breaking Down B Vitamins

Did you know that there are 8, yes EIGHT, B vitamins? All eight are water-soluble, which means the body does not store them the way it stores fat-soluble vitamins. Most of them we get through food, and they are used in almost every metabolic reaction before being excreted.

B1 = Thiamine

Found in pork, beef, fortified cereals, whole wheat products and nuts. Thiamine helps the body convert carbohydrates into energy.

B2 = Riboflavin

Found in milk, meats, liver, dark green leafy vegetables, broccoli, eggs, salmon and tuna. B2 works with enzymes to produce energy in cells, which the body then uses in building amino acids and fatty acids. Persistent cracks in the corners of the mouth can be a sign of low B2.

B3 = Niacin

Protein-rich foods are the best source of niacin: peanuts, milk, beans, eggs and meat. Niacin is a necessary part of many metabolic reactions because it helps release energy from carbohydrates, and it plays a role in making red blood cells.

B5 = Pantothenic Acid

Found in a wide range of foods. B5 assists in the synthesis of fatty acids and in metabolizing proteins and carbohydrates. Through fatty acid synthesis it contributes to hormones, cholesterol and phospholipids, which is where it connects to the barrier function of the skin, the lipids that protect the skin's surface. It also supports the functioning of the adrenal glands.

B6 = Pyridoxine

Found in meats, soybeans, fish, walnuts, bananas, potatoes, prunes and avocados. B6 is closely connected to protein synthesis. It aids in the metabolism of proteins, both breaking down and reconstructing amino acids as the body needs them.

B7 = Biotin

Found in milk, liver and other organ meats, and also produced in the intestinal tract by microbes. Biotin is involved in energy formation by cells and in the synthesis of both proteins and fatty acids.

B9 = Folate (Folic Acid)

Found in asparagus, cantaloupe, sweet potatoes and dark green leafy vegetables. Folate is involved in processing amino acids and in transporting certain molecules, and it is essential for making new cells.

B12 = Cobalamin

Found in liver, salmon, clams, oysters and egg yolks. B12 is important in the activation of folate, in fatty acid synthesis, and in DNA synthesis, alongside proper red blood cell formation by the bone marrow.

If you are considering a supplement rather than food sources, talk to your doctor or pharmacist first, particularly if you take other medication.

The skin side of this is worth saying plainly: nutrition supports your barrier, it does not replace what you put on it. If your skin is dry, dull or reactive, come and see me for a facial, or book a skin care consultation and we will build a routine around it.