The Vitamin B Effect (part one)

To expedite the process of going through all of the vitamins and minerals, I decided to combine the B vitamins into two different posts (you’ll thank me later). What is interesting about the B vitamins is that most have two different names and depending on who you are talking to will determine which name is used. I prefer the vitamin names to avoid confusion, but oftentimes that is not what they go by. Therefore, most of these vitamins you have probably heard of before, you may just not have realized that they are, in fact, a B vitamin. Because of this, I will include both names if there are two.

As we go over the B vitamins, you will quickly realize that all of them have multiple functions, and most vitamins have similar, and even identical, functions. This makes B vitamins particularly challenging to remember and keep straight. What I will do is mention what makes each vitamin unique because without those one or two unique properties, it wouldn’t be its own separate vitamin. Though I am still 79% sure that the medical field comes up with multiple names for the same thing just to make themselves sound smarter. Nobody uses the word pneumonoultramicroscopicsilicovolcanokoniosis because of how simple it is to understand. But don’t tell anybody I said that.

Anyways, let’s get started!

Thiamin (Vitamin B1)

Thiamin is one of those B vitamins which is better known by its second name, rather than its ‘vitamin’ name—most people I know learned it as being Thiamin, not Vitamin B1. There are probably many reasons for this, but the most obvious is that the ‘Thiamin’, not ‘Vitamin B1’, is what is present on food labels. Foods that you will find Thiamin in are fortified and enriched foods such as breads, cereals, and pastas (all the good stuff, I might add). This is yet another reason why complex carbs are so important in our diet because it allows us to get enough Thiamin, which does some very important things.

Without Thiamin, our body would not produce ATP or metabolize, which, in its most basic definition, is the most readily available energy for the body to use. On top of this, Thiamin is involved in protein production and DNA synthesis. Because of this, deficiencies in Thiamin, though not too common, typically involve symptoms of unexplained weakness and exhaustion.

Riboflavin (Vitamin B2)

Similar to Thiamin, Riboflavin is involved in energy production. However, what makes it unique is that it participates in processes that transform both carbohydrates and lipids into ATP. Therefore, when someone isn’t eating enough carbs to create energy, the Riboflavin in their diet goes to work to convert whatever fat they are eating into energy instead.

On top of this, Riboflavin helps all other B vitamins with their functions; it can convert vitamins to their active forms, change one vitamin into another vitamin, and assists with the proper functioning of other vitamins. Since Riboflavin is involved in the metabolism of so many other vitamins, a deficiency in it can cause problems with the rest of the vitamins.

Thankfully, Riboflavin is present in so many delicious foods, namely: yogurt, milk, and breakfast cereals (yay!). I don’t know about all of you, but all three of these things are staples in my diet, and I eat them often. And it seems to me that most people eat at least two of these things every day, especially since breakfast cereal and milk typically go together. But since I like skim milk, I’m basically pouring water on my cereal. Thankfully, the little part of skim milk that is actually milk has Riboflavin in it.

Niacin (Vitamin B3)

Once again, we come to a B vitamin that is imperative to the production of ATP in the body. Contrary to both Thiamin and Riboflavin, however, Niacin is involved at a different part of the process. As an electron transporter, Niacin is important in creating what I call an ‘ATP party’—almost ten times as much ATP is created using Niacin than at any other point during the metabolic process. Just like any other party, the more people (ATP) you have, the more energy is present. Or at least that’s how most people are at a party. Personally, I draw my energy from reading an exciting novel (like Pride and Prejudice…could Elizabeth and Mr. Darcy please just realize they are meant for each other?!) or cooking a meal that involves quinoa. But that’s just me. Regardless, an ‘ATP party’ can only happen if you have enough Niacin in your diet. And a real party can only happen if you know enough people. Maybe that’s my downfall. Just kidding I actually do have friends. See, here's proof that I at least have three.

And here’s even MORE good news (about Niacin, not the fact that I have friends): Niacin helps lower your blood cholesterol. But before you start going out and buying every box of Cheerios you can get your hands on (which is actually a poor source of Niacin, so I wouldn’t recommend doing that anyways), I’m going to let you in on a little secret…your body can make Niacin. Gasp!!! Crazy, but 100% true. There is an amino acid called tryptophan (it’s the ingredient in turkey that makes you sleepy after Thanksgiving) that can be converted to Niacin inside of the body.

But sadly, your body cannot make all of the Niacin you need. Thankfully, Niacin is also found in fortified grains and cereals, just like every other B vitamin we have discussed (I bet you’re not undervaluing the healthfulness of your breakfast cereals now!). And if you’re feeling really fancy, and aren’t a vegetarian like myself, you could also eat some meat such as fish and poultry.

Pantothenic Acid (Vitamin B5)

Out of all the B vitamins, Pantothenic Acid is either the simplest or the one we know least about…I haven’t quite decided which category it falls under yet. However, we do know that it plays a role in (drum roll please)….ENERGY PRODUCTION! I bet you never would have guessed. I could go into the nitty gritty details on exactly what Pantothenic Acid does, but I hope y’all don’t mind me sparing you that boring lecture and just telling you that it’s important.

Though it seems that not a lot is known about Pantothenic Acid, we do know that it is also imperative for cholesterol, hormone, and acetylcholine synthesis.

But here is the best part about Pantothenic Acid, and it might just be the most comforting news I have yet to tell you…it is everywhere. Pantothenic comes from the Greek word “pantothen” which literally means “everywhere”. So any food you eat, providing it is not solely junk food, will most likely contain Pantothenic Acid. Feel free to check Pantothenic Acid off the list of nutrients you need to keep track of.

In fact, if you consistently eat breads (preferably whole wheat) and cereals (preferably Raisin Bran-esque kinds), feel free to check all of these B vitamins off the list. Chances are, you are doing just fine. However, if you don’t eat carbs I would keep better track of food labels and watch for the B vitamins listed. Because as you can see, if you are lacking in any one of the B vitamins, a significant section of ATP production is missing. And nothing is worse than feeling weak and tired when a simple piece of bread will do the trick.