Ever hear someone tell you to take B vitamins to gain energy and lose weight? Why do energy drinks seem to add B vitamins to their mix? What exactly is a B vitamin, and what is its role in health and weight loss?
What are B Vitamins
There are eight essential vitamins in the B-complex group : B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B9 (folic acid), B12 (cyanocobalamin), B5(pantothenic acid) and biotin. These are all water-soluble vitamins and have a proven impact in cellular metabolism. The B-complex group once was simply called Vitamin B, but research has shown that each vitamin is chemically distinct thus the number following the B vitamins.
B-Complex Group in detail
B1 (Thiamine) : Required for proper metabolism of starches and sugars. Helps the body provide energy to the body. It also has a positive impact on the nervous system, heart and muscle function.
B2 (Riboflavin) : Promotes normal thyroid function and metabolism. Assists in the metabolism of carbohydrates, amino and fatty acids. Some state that B2 and B6 work better if taken together.
B3 (Niacin) : Helps maintain skin and nerves and assists in food metabolism. Essential for normal thyroid hormone production. Some believe that Niacin is a powerful detoxifying agent and take large doses to accomplish this. Niacin can cause you to turn red and increase your heartbeat, this is generally referred to as a ?Niacin Flush? or ?Niacin Rush?.
B5 (pantothenic acid) : Critical in the metabolism and synthesis of carbohydrates, proteins, and fats.
B6 (Pyridoxine) : also known as pyridoxamine and pyridoxal phosphate, helps the body produce healthy red blood cell and is a vital ingredient in the metabolism of amino acids, which build protein.
B9 (Folic Acid) : Also known as Folate. Essential to numerous bodily functions such as the synthesis of DNA, DNA repair and the formation of red blood cells. There is a link between folic acid and neural tube defects, one of the most common birth defects. Women who are pregnant or are planning to become pregnant need to monitor their diet to make sure they are consuming enough B9.
B12 (cyanocobalamin) : Necessary for normal functioning of the brain and nervous system and the formation of blood. it is involved in the metabolism of every cell of the human body, and used in DNA synthesis/regulation and fatty acid synthesis and energy production.
Biotin : Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. Biotin not only assists in various metabolic reactions, but also helps to transfer carbon dioxide. Biotin is also helpful in maintaining a steady blood sugar level.
Weight Loss
After seeing what the body uses B vitamins for, its easy to see that to assist weight loss you should ensure that you are getting adequate amounts of B vitamins daily.