B vitamins & health claims

The B vitamins are water-soluble, which means they are not stored in the body. You therefore have to get them through food or dietary supplements. These vitamins have a number of different important functions in the body. In this article, we will go over the benefits of all B vitamins, as well as the Recommended Daily Intake (RDI) and Daily Reference Intake (DRI)*.

*RDI are the recommendations from the Swedish Food Agency, which refer to how much of a nutrient a person should eat each day. DRI is the reference value for vitamins and minerals in the EU and this marking is found on nutritional declarations. The DRI label refers to how many percent of a vitamin or mineral the food contains per 100g/100ml.

What B vitamins are there?

VITAMIN B1 (THIAMIN)

Vitamin B1 is also called thiamine and has an important role in metabolism.

The health claims that exist for thiamine are :

Vitamin B-1 contributes to:

• A normal metabolism
• Normal mental functioning
• Normal functioning of the nervous system and heart

Thiamine is found in most foods, especially whole grains, soybeans, peas, nuts, pork and poultry.

The RDI for thiamine varies depending on gender and age, as well as whether you are pregnant or breastfeeding. For women between 18-60 years of age, the RDI is 1.1 mg/day, and for men between 18-30 years of age, it is 1.4 mg/day and between 31-60 years of age, 1.3 mg/day. Pregnant women should get 1.5 mg/day and breastfeeding 1.6 mg/day. The DRI for thiamine is 1.1 mg.

In the event of excessive intake of thiamine via dietary supplements, side effects may occur, for example anaphylaxis, itching, angioedema (local swelling under the skin), heat and sweating.

VITAMIN B2 (RIBOFLAVIN)

Vitamin B2, or riboflavin, is a component of two important coenzymes involved in energy production, cell function, growth and development. The vitamin is also needed to break down the macronutrients in the food, i.e. carbohydrates, proteins and fat.

The following health claims exist for riboflavin:

Vitamin B-2 contributes to:

• A normal metabolism
• Normal functioning of the nervous system
• The maintenance of normal mucous membranes, normal vision and normal skin
• The maintenance of normal red blood cells and iron metabolism
• To protect the cells against oxidative stress
• Reduced fatigue and exhaustion

Eggs, meat, offal and dairy products are examples of foods that are rich in riboflavin. For vegans and vegetarians, riboflavin can be obtained through beans, green leafy vegetables, whole grain products, as well as fortified drinks (ie milk substitutes, for example oat drink).

The RDI for riboflavin is 1.3 mg/day for women aged 18–30 and 1.2 mg/day for women aged 31–60. For men between the ages of 18–30, the RDI is 1.6 mg/day, and for men between the ages of 31–60, it is 1.5 mg/day. The RDI for pregnant and lactating women is 1.6 mg/day and 1.7 mg/day, respectively. The DRI for riboflavin is 1.4 mg.

At high doses, riboflavin can cause urine to turn a strong yellow color, but this is harmless.

VITAMIN B3 (NIACIN)

Vitamin B3, also called niacin or nicotinic acid, is converted in the body to a coenzyme (nicotinamide dinucleotide, NAD) that participates in metabolism. This coenzyme is also needed for over 400 enzymes to be able to catalyze reactions in the body.

Health claims for niacin are:

Vitamin B-3 contributes to:

• A normal metabolism
• The maintenance of normal mucous membranes and normal skin
• Reduced fatigue and exhaustion
• Normal mental functioning and normal functioning of the nervous system

Foods that contain niacin are whole grains, peanuts, yeast, poultry, meat, fish, legumes, eggs, bran and seeds. Tryptophan is an amino acid that can be converted to niacin in the liver when the amount of tryptophan in the body is greater than what is required to form protein. Turkey is an example of a food that is high in tryptophan.

For women aged 18–30, the RDI for niacin is 15 mg/day, and 14 mg/day for women aged 31–60. Men aged 18–30 have an RDI of 19 mg/day and men aged 31–60 18 mg/day. For pregnant and lactating women, the RDI is 17 mg/day and 20 mg/day, respectively. The DRI for niacin is 16 mg.

Flushing can occur when taking too high a dose of niacin via dietary supplements. High doses can also worsen ulcers. Furthermore, it can also cause hyperglycemia in diabetics.

VITAMIN B5 (PANTOTHENIC ACID)

Vitamin B5 is also called pantothenic acid, and this vitamin is important for the body's metabolism of carbohydrates and fat.

The following health claims exist for vitamin B5.

Vitamin B-5 contributes to:

• A normal metabolism
• Normal production and turnover of vitamin D, steroid hormones and various neurotransmitters
• Normal mental performance
• Reduced fatigue and exhaustion

Foods rich in vitamin B5 are meat, offal, chicken, whole grain products and vegetables, such as avocados, mushrooms and broccoli.

The Swedish Food Agency has not established a recommended intake for vitamin B5. However, an adequate intake (designated AI for adequate intake) of 5 mg/day for adults and pregnant women is established by the European Food Safety Authority (EFSA). Efsa recommends that people who are breastfeeding take in 7 mg/day to compensate for losses via breast milk. The DRI for vitamin B5 is 6 mg.

Doses higher than 10 mg/day of vitamin B5 can cause diarrhea and upset stomach.

VITAMIN B6 (PYRIDOXINE)

Vitamin B6 is involved in over 100 enzymatic reactions in the body. It also has an important role for cognitive development.

Health claims for vitamin B6 are as follows.

Contributes to:

• A normal metabolism
• Normal cysteine ​​synthesis
• Normal functioning of the nervous system and the immune system
• Normal homocysteine ​​turnover, as well as protein and glyco turnover
• Normal mental functioning
• Normal formation of red blood cells
• The regulation of hormonal activity
• Reduced fatigue and exhaustion

Vitamin B6 is found in many foods, including fish, offal, potatoes and other starchy vegetables and various fruits, such as bananas.

The RDI for vitamin B6 is 1.2 mg/day for women aged 18–60, and 1.5 mg/day for men in the same age range. Pregnant and breastfeeding women have an RDI of 1.4 mg/day and 1.5 mg/day, respectively. The DRI for vitamin B6 is 1.4 mg.

When consuming high doses of vitamin B6, nausea and indigestion can occur, among other things. The skin may also become sensitive to light and the breasts may feel tender.

VITAMIN B7 (BIOTIN)

Vitamin B7, or more specifically biotin, is important for the body's metabolism of fatty acids, amino acids and glucose.

The health claims for biotin are as follows:

Vitamin B-7 contributes to:

• A normal metabolism
• Normal metabolism of carbohydrates, proteins and fat
• Normal functioning of the nervous system
• Normal mental functioning
• The maintenance of normal hair and skin, as well as normal mucous membranes

Foods with biotin include meat, eggs, fish, nuts and seeds, as well as some vegetables, such as sweet potatoes.

Just like for vitamin B5, the Swedish Food Agency has no RDI for biotin, but Efsa has set an adequate intake of 40 micrograms/day. The DRI for biotin is 50 micrograms/day.

Biotin is considered difficult to ingest too high a dose of, however, dietary supplements with biotin can give misleading blood test results. Therefore, you should avoid taking biotin about 48 hours before a blood test.

VITAMIN B9 (FOLATE)

Vitamin B9 is also called folate, and the synthetic variant that is usually found in food supplements is called folic acid. Folate is needed, among other things, to form new cells and blood cells. This vitamin is therefore particularly important for pregnant women, or for growing children, as increased cell formation occurs in these stages of life.

Health claims for folate are as follows:

Vitamin B-9 contributes to:

• Normal tissue growth during pregnancy
• Normal mental functioning
• Normal production of amino acids
• Normal hematopoiesis and homocysteine ​​metabolism
• Normal functioning of the immune system
• Reduced fatigue and exhaustion

Folate is mainly found in green leafy vegetables, but the vitamin is also found in fruit, nuts, beans, peas, eggs, shellfish, dairy products, poultry and grain products.

The RDI for folate is 400 micrograms/day for women aged 18–30, and 300 micrograms/day for women aged 31–60. Men aged 18–60 have an RDI of 300 micrograms/day. For pregnant and lactating women, an RDI of 500 micrograms/day has been established. The DRI for folate (folic acid) is 200 micrograms.

It is relatively unclear what side effects folic acid can cause in excessive doses.

What is the best dietary supplement with folic acid and collagen?

COLLAGEN - IMMUNE SUPPORT WITH NAC (N-acetylcysteine) - food supplement for a strong immune system contributes together with selenium, vitamin D, cobalamin (B12), vitamin C, zinc, pyridoxine (B6) and folic acid (B9) - to an optimal immune system and better health.

VITAMIN B12 (COBALAMIN)

Do you struggle with fatigue, low energy levels, mood swings and difficulty concentrating? Then this could be a sign that you have a vitamin B12 deficiency.

About 40 percent of all people have low levels of vitamin B12 (cobalamin), which is a problem that needs to be addressed because this is an important vitamin for the production of red blood cells and for your DNA, not to mention all the vitamin B12 benefits that it gives.

Vitamin B12 deficiency is considered one of the leading nutritional deficiencies in the world! Which is a big deal because B12 plays an important role in so many bodily functions, which is exactly why it's so important that we get enough vitamin B12 in our diet.

Vitamin B12 also benefits your memory, heart, hair, skin and digestion, but is also important for:

• to counteract adrenal fatigue
• improvement of pernicious anemia and megaloblastic anemia
• to benefit multiple metabolic functions, including enzyme production, DNA synthesis and hormone balance
• to maintain healthy nervous and cardiovascular systems

What is the best vitamin B12 and collagen supplement?

COLLAGEN - IMMUNE SUPPORT WITH NAC (N-acetylcysteine) - food supplement for a strong immune system contributes together with selenium, vitamin D, cobalamin (B12), vitamin C, zinc, pyridoxine (B6) and folic acid (B9) - to an optimal immune system and better health.

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Some other nutrients that are usually included in the B vitamins

COLIN

Choline is a fat-soluble vitamin-like compound, i.e. that it does not meet the classic definition of a vitamin. However, choline is classified as an essential nutrient, and the vitamin is needed, among other things, for several steps in metabolism. Choline is also important for the body's cells.

All health claims exist for choline:

Choline contributes to:

• Normal homocysteine ​​metabolism and normal fat metabolism
• The maintenance of a normal liver function

Our liver produces some choline, but the amounts are not sufficient. Therefore, we must get choline through the food we eat. Foods that contain choline are, for example, meat, eggs, poultry, fish, dairy products, cruciferous vegetables, nuts, seeds, whole grain products and certain beans (for example soya and kidney beans).

The Swedish Food Agency has not established an RDI or DRI for choline. Efsa, on the other hand, has set a sufficient intake of 400 mg/day for both men and women, 480 mg/day for pregnant women and 520 mg/day for breastfeeding women.

High intakes of choline have been linked to, among other things, increased sweating, vomiting, low blood pressure and liver toxicity. There is also some evidence that consumption of choline leads to increased formation of the substance TMAO (Trimethylamine N-oxide), which has been linked to an increased risk of cardiovascular diseases (however dose-dependent).

INOSITOL

Inositol, or myo-inositol, is a water-soluble vitamin-like compound, and among other things has an important role in communication between cells.

There are no specific health claims for inositol, however there is evidence that inositol may be beneficial for people with polycystic ovary syndrome (PCOS). Among other things, inositol has been shown to be able to lower serum fasting insulin in patients with PCOS, as well as improve their metabolic profile.

The Swedish Food Agency has not established an RDI or DRI for inositol.

In foods, inositol is mainly found in cereals, nuts and beans. Even cow's milk can contain small amounts of inositol.

At doses of up to 12 g/day, mild side effects, such as nausea and diarrhea, have occurred in a few people. Headache, dizziness and insomnia have also occurred in a small group of patients in psychiatry.