Photo Caption Vitamin B complex activates essential chemical reactions in the body. Photo Credit Comstock/Comstock/Getty Images Normal metabolism, growth and development require B vitamins, each playing a specific role and working together to perform biological functions. Deficiencies of B vitamins can lead to anemia, fatigue, depression, confusion, poor immune function, abnormal heart rate and poor muscle control. There is limited scientific evidence supporting the use of vitamin B supplements to decrease the risk of chronic disease; however, some studies show a link between B vitamins and a decreased incidence of heart disease and certain types of cancers.
The primary role of thiamine and riboflavin are acting as coenzymes in metabolism by converting food to energy. Thiamine and riboflavin also assist in the regulation of appetite, heart rate, muscle and central nervous system function. Foods rich in thiamine include pork, seafood, enriched whole-grains, potatoes, legumes and seeds. Dairy products, liver and green leafy vegetables are noted for their high content of riboflavin.
Niacin acts primarily as a coenzyme in energy metabolism and in maintaining normal skin, digestion and nervous system function. Large doses of niacin have been used to lower triglycerides, a type of fat in the bloodstream associated with heart disease. Niacin is present in meat, poultry, fish, eggs, beans, nuts and enriched grains.
Pyridoxine is essential for protein and carbohydrate metabolism and the production of hemoglobin, a protein that transports oxygen throughout the body. Serotonin, a neurotransmitter responsible for regulating sleep, appetite and mood, requires the presence of pyridoxine. Pyridoxine has been used to treat carpal tunnel syndrome and sleep disorders with mixed results. Some evidence suggests that low a dietary pyridoxine intake is associated with decreased immunity and increased risk for heart disease. Meat, fish, eggs, dairy, nuts and enriched breads and cereals are plentiful in pyridoxine.
Folate, also termed folic acid, is responsible for protein metabolism and the production of new tissue, DNA and red blood cells. Dietary deficiencies of folate result in anemia, a condition characterized by a decrease in red blood cells. Symptoms of anemia include fatigue, weakness, mental confusion, numbness and poor immunity and digestive function. Folate needs increase significantly during pregnancy to meet the demands of the developing fetus, and deficiencies can result in birth defects. According to the U.S. Food and Drug Administration, all enriched grain products must be fortified with folate. Fresh fruits and vegetables, beef liver and beans are excellent sources of folate.
Vitamin B12 is essential for carbohydrate and protein metabolism and the synthesis of red blood cells, DNA and hormones. Proper function of the nervous system and digestive tract requires vitamin B12. A deficiency of this vitamin can result from poor dietary intake and intestinal absorption, resulting in anemia with symptoms similar to that of folate deficiency. Vitamin B12 occurs naturally in animal products but can be obtained from plant foods and in fortified grains and cereals.
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