Essential Vitamins – Vitamin B1, B2, B3 and B5

January 18, 2024  Jane Jackson, RN, CRC  Nutra-News

B vitamins are essential to maintain the health of the nervous system, skin, eyes, hair, liver, mouth, muscles, and cognitive function. B-complex vitamins – including B1, B2, B3, and B5 – function as coenzymes that help enzymes react with other elements involved in energy production.

Vitamin B1 – Thiamine (water-soluble Thiamine Hydrochloride) functions to enhance heart function and circulation, assists in blood formation, facilitates carbohydrate metabolism, aids in the digestion process, optimizes cognitive function, liver function, helps stimulate energy, supports growth, helps expand learning capacity and acts as an antioxidant protecting against the degenerative effects of aging, alcohol consumption, and smoking.

Benfotiamine is a fat-soluble form of Vitamin B1 reserved for alcoholic peripheral neuropathy (a decrease in nerve function caused by excessive alcohol use. Fat-soluble vitamins last longer, yielding more therapeutic benefits than water-soluble ones. Benfotiamine has also been found to help control complications of Diabetes Mellitus by reducing blood glucose levels in the vascular and nervous systems. There have even been cases of patients diagnosed with Alzheimer’s disease who were found to be deficient in Vitamin B1.

Food sources for thiamine include brown rice, egg yolks, fish, legumes, liver, most nuts, peas, pork, poultry, rice bran, sunflower seeds, wheat germ, whole grains, asparagus, brewer’s yeast, broccoli, Brussels sprouts, kelp, oatmeal, plums, dried prunes, raisins, and watercress. Herbs containing thiamine include alfalfa, bladderwrack, burdock root, cayenne, chickweek, chamomile, eyebright, fennel seed, fenugreek, hops, nettles, parsley, peppermint, oat straw, rose hips, red clover, raspberry leaf, sage, yarrow, and yellow dock.

Thiamine absorption – whether water-soluble or fat-soluble – is reduced by the presence of antibiotics, advanced age, phenytoin (used to prevent seizures), sulfa drugs, oral contraceptives, and heavy alcohol/caffeine consumption. Alcohol inhibits the storage of thiamine – putting alcoholics at great risk for a thiamine deficiency. This can result in a disorder known as WERNICKE-KORSAKOFF syndrome – characterized by memory problems, uncontrolled movements, confusion, and drowsiness.

The normal supplement dose of Vitamin B1 is 100 to 600 milligrams per day taken under the guidance of a doctor or other qualified healthcare practitioner. There are spray and sublingual administration forms that are absorbed more easily and possibly a good choice for older adults or any patient with malabsorption issues.

Vitamin B2 – Riboflavin

Vitamin B2 – Riboflavin is essential for red blood cell formation, antibody production, cell respiration, musculoskeletal growth, vision health, metabolism of dietary nutrients, maintaining a healthy digestive tract, skin and nail health, and facilitating the absorption of iron. Vitamin B2 deficiency can include symptoms such as dermatitis, hair loss, dizziness, insomnia, light sensitivity, poor digestion, reduced mental capacity, and poor physical performance.

High levels of vitamin B2 are found in cheese, egg yolks, legumes, fish, meat, milk, poultry, spinach, whole grains, asparagus, yogurt, avocados, broccoli, Brussels sprouts, currants, dandelion greens, kelp, mushrooms, molasses, nuts, and watercress. Herbs that include vitamin B2 include alfalfa, bladderwrack, burdock root, cayenne, chickweed, chamomile, eyebright, fennel seed, fenugreek, ginseng, hops, nettles, parsley, oat straw, red clover, peppermint, raspberry leaves, rose hips, sage, and yellow dock.

Factors that increase the need for Vitamin B2 include vigorous exercise or the use of oral contraceptives. Vitamin B2 is easily destroyed by light, antibiotics, and the consumption of alcohol. Taking too much Vitamin B2 – over 50 milligrams daily – for long periods of time can lead to adverse vision issues such as cataracts or retinal disease.

Vitamin B3 – Niacin, Nicotinic acid, Niacinamide. 

Vitamin B3 is necessary for proper circulation, healthy skin, proper nervous system function, dietary nutrient metabolism, reduced behavioral health conditions symptoms, and the synthesis of sex hormones. Niacin (nicotinic acid) has been found to lower cholesterol and improve circulation. and improve cognition. Symptoms of Vitamin B3 deficiency include canker sores, depression, dementia, diarrhea, dizziness, fatigue, halitosis, headache, indigestion, insomnia, extremity pains, poor appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.

Vitamin B3 is found in beef liver, brewer’s yeast, carrots, broccoli, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, nuts, pork, potatoes, rabbit, tomato, wheat germ, and whole wheat products. Herbs that contain Vitamin B3 are alfalfa, burdock root, cayenne, chamomile, chickweed, eyebright, fennel seed, hops, licorice, nettles, oat straw, parsley, peppermint, raspberry leaf, red clover, rose, hips, slippery elm, and yellow dock. A cup of coffee provides about 3 milligrams of Vitamin B3.

High doses of Vitamin B3 – more than 500 milligrams daily- can result in liver damage. People who suffer from diabetes, glaucoma, gout, liver disease, and/or peptic ulcers should consult their healthcare provider before starting a Vitamin B supplement.

Vitamin B5 – Pantothenic Acid. 

Vitamin B5 – Pantothenic Acid – plays a vital role in the production of adrenal hormones, formation of antibodies, metabolism of vitamins, and absorption of dietary nutrients to be converted to energy for the body.

Vitamin B5 is required by all cells in the body. Functions include helping in the synthesis of neurotransmitters for the nervous system, preventing some forms of anemia, improving physical stamina, maintaining the normal function of the gastrointestinal tract, and may be helpful in treating behavioral health conditions.

The following foods contain Vitamin B5 – avocados, beef, brewer’s yeast, broccoli, eggs, fresh vegetables, kidney, legumes, liver, lobster, milk, mushrooms, nuts, pork, saltwater fish, sweet potatoes, yeast, whole rye, flour, and whole wheat.

A deficiency of Vitamin B5 may result in fatigue, headache, nausea, and peripheral neuropathy (numbness and/or tingling in the extremities).

Note:  Articles on Nutra-Files are to inform about non-prescription nutraceuticals and herbaceuticals.  There is no guarantee of positive outcomes.  Always consult your healthcare provider and adhere to the directions provided by your choice of dietary supplements.