Nutrition Recommendations: B Vitamins and Folate
We continue a multi-part series on nutrition this week, specifically regarding vitamins and minerals. These dietary elements are a very important part of your child’s growth, and while a varied diet can be difficult with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child.
Today we discuss the B Vitamins and Folate. There are actually several B Vitamins, most notably B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B7 (Biotin) and B12. Folate is also considered a B Vitamin (B9).
What do they do for your body?
B1, Thiamin – helps the body turn food into energy. It is important for growth, development, and cell function.
B2, Riboflavin – important for the functioning of cells in the body. It also helps to turn food into energy.
B3, Niacin – helps the body turn food into energy and is important for proper cell functioning.
B5, Pantothenic acid – helps the body turn food into energy, particularly fats
B6 – essential for metabolism, brain development, and immune function
B7, Biotin – helps the body turn food into energy
B12 – important for the normal functioning of blood and nervous system cells, production of DNA, and prevention of a particular type of anemia.
Folate – necessary for the production of DNA and cell division.
Where do you get them?
B1, Thiamin – Whole grains, fortified foods (breads, cereals, pastas, rice), pork, fish, legumes, nuts
B2, Riboflavin – fortified foods (breads, cereals, pastas), green vegetables (asparagus, broccoli, spinach), organ meats (liver and kidneys), lean meats, eggs, and milk
B3, Niacin – poultry, beef, pork, fish, nuts, legumes, and fortified breads and cereals
B5, Pantothenic acid – animal products such as beef, poultry, seafood, organ meats, eggs, and milk. Vegetables, including mushrooms, avocados, potatoes, and broccoli. Whole grains, peanuts, chickpeas, and some seeds.
B6 – poultry, fish, organ meats (liver and kidney), starchy vegetables such as potatoes, fruits (except citrus)
B7, Biotin – meat, fish, eggs, organ meats (liver and kidney), seeds, nuts, and some vegetables (yams, spinach, broccoli)
B12 – fish (including clams) , meat, beef liver, poultry, eggs, dairy products, and fortified breakfast cereals.
Folate – beef liver, many green vegetables (spinach, brussels sprouts, asparagus), fruits and their juices, nuts, legumes. Many foods are fortified with folate, including breads, cornmeal, tortillas, pastas, rice, breakfast cereals.
What happens if there is a deficiency?
B1, Thiamin – most people in the United States get enough Thiamin from the foods they eat, especially given the fortification of foods. Deficiency is rare, but more likely in certain groups of people, including those with alcohol dependency, the elderly, those with HIV/AIDS, diabetes, and who have had bariatric surgery. Deficiency causes weight loss, confusion, memory loss, muscle weakness, and heart problems.
B2, Riboflavin – most people in the United States get enough Riboflavin from the foods they eat. However, certain groups are at higher risks of deficiency, including strict vegetarians, vegans, those who do not eat dairy, pregnant and breastfeeding women, and individuals with riboflavin transporter deficiency. Riboflavin deficiency causes skin issues, sores at the corners of the mouth and cracked lips, hair loss, liver disorders and altered function of the reproductive and nervous systems.
B3, Niacin – most people in the United States get enough Niacin from the foods they eat, and deficiencies are rare. Those at higher risk include individuals who are undernourished due to underlying diseases (AIDS, alcohol dependency, anorexia, IBS), Hartnup disease, carcinoid syndrome. Additionally, those with diets deficient in iron, riboflavin, or Vitamin B6 are at a risk of Niacin deficiency because these dietary components are necessary in how cells utilize Niacin.
B5, Pantothenic acid – deficiency is very rare in the the United States, but symptoms do include numbness and burning of hands and feet, headache, fatigue, sleep issues, stomach pain and loss of appetite, vomiting and diarrhea.
B6 – most people in the United States get enough B6 from the foods they eat, however there are certain groups at higher risk for B6 deficiency. These include individuals who have poor kidney function, autoimmune disorders (rheumatoid arthritis, celiac disease, Crohn’s disease, ulcerative colitis, and inflammatory bowel disease), and those with alcoholism. Deficiency of Vitamin B6 can lead to a wide range of symptoms, including itchy rashes, scaling and cracking of lips and mouth, depression, confusion, and a poor immune reponse.
B7, Biotin – most people in the United States get enough Biotin from the foods they eat, however there are certain groups at higher risk for Biotin deficiency, including pregnant and breastfeeding moms, individuals with alcohol dependency, and those with a genetic disease called biotinidase deficiency. Lack of Biotin can result in thinning or loss of hair, brittle nails, rashes on the face and anus, seizures and other nervous system disorders.
B12 – most people in the United States get enough B12 from the foods they eat, however some have trouble absorbing it. This generally includes people over the age of 50, those with pernicious anemia, certain autoimmune diseases (atrophic gastritis, celiac disease, Crohn’s disease), those who have had bariatric surgery, and restricted diets such as vegetarian or vegan. B12 deficiency leads to weakness and fatigue, pale skin, loss of appetite, weight loss, issues with balance and confusion, and depression.
Folate – many people in the United States ingest enough folate from the foods they eat. However, certain groups are more likely to be deficient, including females from age 14 – 30 years of age, individuals with alcohol dependency, and certain genetic disorders (celiac disease, inflammatory bowel disease, and mutations in the MTHFR gene). Folate deficiency can cause certain types of anemia, mouth sores, skin and nail changes. Folate deficiency is particularly important in women of child-bearing age, as it can cause neural tube defects such as spina bifida in their infants.
Is too much dangerous?
B1, Thiamin – has not been shown to be harmful
B2, Riboflavin – has not been shown to be harmful
B3, Niacin – Niacin in foods has not been shown to be harmful. However, dietary supplements contain different forms of Niacin, including Nicotinic Acid and Nicotinamide. Higher doses of these forms of Niacin can cause skin redness, burning and itching, as well as diarrhea, easy bruising and bleeding. Mega doses can cause low blood pressure, extreme fatigue, elevated blood sugar, nausea and abdominal pain, and blurred vision.
B5, Pantothenic acid – considered to be generally safe, there are side effects of diarrhea and stomach discomfort at very high doses.
B6 – has not been shown to be harmful when obtained from foods alone. However, it is very possible to overdose B6 through supplements. This can lead to severe nerve damage, sunlight sensitivity, and stomach discomfort.
B7, Biotin – has not been shown to be harmful, however ingestion of higher than recommended doses can affect the results of certain blood tests.
B12 – has not been shown to be harmful
Folate – has not been shown to be harmful when obtained from foods alone. However, mega doses of Folate can mask and/or worsen a B12 deficiency, and increase risk of colorectal cancers
Final thoughts
I realize this was a LOT of information about portions of nutrition that you may not typically focus on. My hope is to educate you a little more on the importance of a varied diet for your child (and yourself). Ensuring your family has a variety of fruits, vegetables, protein sources, fats, carbohydrates, and dairy can help to avoid deficiencies in the B Vitamins and Folate, which are so important for overall health. I hope you see that mega vitamins are rarely helpful and can often be just as harmful as a deficiency.
Plus, doesn’t food just taste better than supplements?
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