No, I’m not talking about the ones that are stuffed into an overpriced plastic container in pill form that boast of having ALL the essential vitamins.
Nor the ones advertised as ‘ARE YOU UGLY AND DON’T HAVE NICE HAIR?’
– ‘BRITTLE NAILS THAT DETRACT FROM YOUR FABULOUSNESS?’
– How about my personal fave: ‘TIRED OF BEING TIRED ALL THE TIME?!’ WELL, HERE’S THE SOLUTION TO ALL YOUR FIRST WORLD PROBLEMS! ONLY $45.85!’
I’m talking about the ones in SIMPLE food. Food that certainly doesn’t cost you an arm and a leg (no activated charcoal here)!
Back to basics
Vitamin B is one of the WATER soluble vitamins, this means that an excess is excreted in the urine (so generally, they aren’t toxic).
Water soluble vitamins are thus: NOT STORED, with the exception of B12- Coablamin.
The vitamin B complex is the broad term for the 8 major B vitamins, all of which are essential in the diet.
I’m not going to cover all 8 here because seriously;
no one cares.
So I’ll get right to it; (the important stuff).
The B Vitamins, in layman terms; have the principal role of making sure you extract energy from your macronutrients- fat, protein and carbs.
This just highlights the sheer IMPORTANCE of these little vitamins in our lives. Glycogen being converted intoglucose and then
pyruvate on the left via Glycolysis. Triglycerides and fatty acids entering the TCA as the 2 carbon CoA in the middle,
and Proteins transaminating to amino acids and entering the TCA on the right.
If you are deficient in a certain co-enzyme you can slow this whole reaction down – you’ll NEVER stop the TCA, that’s impossible and would mean you’d be dead.
Vitamin B1,B2 and B3 are my chosen vitamins of choice, I could go all the way to B12, but we both know that’s not going to happen.
B1 = Thiamine
B2 = Riboflavin
B3 = Niacin
That’s a mouthful already right?
Where can I found them & how much do I need?!
Don’t buy overpriced pills, eat some bread instead!
I won’t give you an intense encyclopedia on the foods that contain the highest amounts of B1,B2,B3 etc… But I will give you a basic understanding of cheap and healthy food that will give you what you need.
B1 = Thiamine
Now, B1 is really easy to get your hands on. If you live in Australia (yay) or NZ, the food industry has actually FORTIFIED many staples of grain to be enriched with B1; Including bread, cereals and pasta.
Nuts and Soymilk are also a relatively good source of B1. One 85g lean Porkchop has over 90% of the RDI for thiamine (making it an excellent source) So unless you’re on some intense diet without carbohydrate you’ll probably be meeting this without thinking about it.
Was just doing some research on the side, and found that drinking loads of tea >1L a day can hinder your ability to adequately absorb B1 by interacting with the tannin compounds (1). I know this won’t affect many of you but just thought i’d point it out.
B2 = Riboflavin
Another important vitamin in the metabolism of energy, remember FAD? If you don’t I don’t blame you, it’s boring AF.
The highest concentrations of B2 are found in animal sources, especially liver (with over 150% RDI in an 85g fried serve).
Not a fan? try some yogurt or eggs instead. If you simply can’t do that, fortified breads and cereals will also give you an adequate shot of Riboflavin goodness.
And for those… Gluten-free,Organic, Vegan, Frutarian, (whatever I’ve missed) try 2 and a half cups of mushrooms or 11 bananas, that should do the trick.
B3 = Niacin
Another one which is relatively easy to get into you without noticing. Nician can transaminate with Tryptophan (it’s an a-amino acid), so if you’re ever too low or too high in one or the other they’ll balance each other out (the body is amazing right?).
Fun fact, since Christmas has just passed us… If you’re anything like me; you would have stuffed your gob with turkey a few days past and fallen into the deepest sleep ever?
It’s widely (and wrongly) accepted that tryptophan induces sleep, and for some reason… people associate tryptophan levels to be particularly high in turkey.
However studies have shown that tryptophan levels in the big bird are actually not significantly different to that of other poultry! (2)
“Paradoxically, what probably makes people sleepy after Thanksgiving dinner is…dessert,” he adds, “Eating carbohydrates increases brain serotonin in spite of the fact that there is no tryptophan in carbohydrates” Ballantyne, 2016
So it’s not the turkey – but the trifle, that takes you onto the fast shuttle to snoozeville, post Christmas lunch.
The more you know right?
Niacin is found in…. like the above, fortified breads and cereals (you’d probably now know why you feel so lethargic without carbs – Carbs contain alot of the B-vitamins).
It’s also found in meat sources such as chicken breast, tuna and liver.
Veg lovers don’t worry, mushrooms and peanut butter also have a good hit of the stuff, you just need 2 cups of cooked mushies or 2 tbs of Pb.
The NRV’s (Nutrient Reference values) from the Australian Dietary guide will give you a brief overview on how much of each B vitamin you need daily. Ugh does that mean I need to click the link?
So much effort.
It’s alright guys, I’ve condensed a table for you all.
*already you can run into some confusion with this table (Damnit! why does Nutrition have to be so complicated!).
Two different terms:
RDI: or Recommended Dietary intake, RDI is centered around an average adult. Of course this value changes depending on such a host of different factors that it’s moreso a average framework rather than a set-in-stone guideline.
AI: or Adequate Intake: AI measures the adequate intake for the health and well being of at least 50% of the population.
You’ll also notice the measures: ug and mg
THEY ARE NOT THE SAME THING
The latter is Miligrams the former is Micrograms! the difference between 1mg and 1 ug is 1000 units! You don’t want to be eating 100ox the recommended intake of the vitamin because…. well, for one it’s a waste. Secondly, (rarely) you could get a toxicity by ingesting that much.
Deficiencies : (now the interesting stuff!)
B1 deficiency can be nasty on the body to say the least. The deficiency itself can manifest as the condition known as ‘Beri-Beri‘.
And it can certainly be…. Beri Beri bad
I’m sorry, that was terrible.
There’s two forms of Beri beri that can be diagnosed;
Wet Beri beri or Dry Beri-beri.
The former causes weakening of the circulatory capillaries leading to odema (swelling of the tissues with fluid) due to the reduction of oncotic pressure at the venous end. Patients may have increased heart rate, confusion and labored breathing (as milder symptoms).
Dry beri-beri is associated with nerve parenthesis (losing the sense of touch or pain), Emancipation and difficulty walking, talking or breathing.
Because this particular vitamin is most abundant in carbohydrate rich sources, first world countries do not often see persons afflicted with Beri-Beri.
In the first world it’s much more common to see conditions such as Wernikie’s Encephalopathy or WKS; in persons who are chronic alcoholics. Chronic Alcohol abuse can actually diminish the body’s stores of B1 and over time and can cause symptoms shadowing that of Beri-beri.
B2 deficiency can manifest itself as Arabinflavinosis;
A scary dermal condition which can effect your eyes, skin and practically anything on the outside of your organs – reports of anemia have also been documented in these individuals.
B2 deficiency is often observed in the poorer provenices of south east Asia or Africa – where corn, rice or potatoes are the main carbohydrate source of the population.
Fun fact: want a party in your toilet?
No… Not the type you were thinking;
An excess consumption of B2 produces fluorescent urine! (I’m not saying to go do it for the lols by the way)
B3 (and to a lesser extent tryptophan) deficiency is witnessed as Pallagra.
Pellagra can manifest itself as a particularly severe deficiency. Usually characterized by the three D’s: Dementia, Diarrhea and, (left untreated) Dermatitis.
I call it ‘Sandman disease’ because patients can develop sandpaper like skin, the consistency of which eventually turns a grey-blue- black colour.
Since NAD (Nicotinamide adenine dinucleotide) and it’s phosphorolated version NADP are the cofactors of Nicain – a deficiency in Nician would lead to the eventual decline of all NAD available to the body. NAD is an EXTREMELY important co-enzyme in the body’s metabolism (remember that really ugly diagram)? NAD was practically everywhere.
So what’s it like to have Pallagra?
Imagine yourself with a inflamed beefy tongue that hurts when you talk, large angry scabs appearing everywhere on your body. Your constantly tired- but unable to sleep, hence you’re going to naturally be pissed all the time. You’re also now very sensitive to sunlight and you’re losing your hair. And to top it all off, you’re losing the ability to perform simple co-ordinated movements and eventually forget who you are and what you’re doing.
Doesn’t sound that great does it?
I think the main thing I wanted to emphasize in this post was the importance of having a balanced diet. Like I mentioned; it’s very uncommon to see these conditions in first world countries such as the US, Australia, New Zealand, Europe and parts of Asia. But they still exist to remind us of the importance of meeting those RDI values.
——- Anna Freeman, student Dietitian ——
1. BALLANTYNE, C.Does Turkey Make You Sleepy?
In-text: (Ballantyne, 2016)
allantyne, C. (2016). Does Turkey Make You Sleepy?. Scientific American. Retrieved 1 January 2016, from http://www.scientificamerican.com/article/fact-or-fiction-does-turkey-make-you-sleepy/
Thiamine (Vitamin B1): MedlinePlus Supplements
Chemicals in coffee and tea called tannins can react with thiamine, converting it to a form that is difficult for the body to take in. This could lead to thiamine deficiency.
In-text: (Nlm.nih.gov, 2016)
Nlm.nih.gov,. (2016). Thiamine (Vitamin B1): MedlinePlus Supplements. Retrieved 1 January 2016, from https://www.nlm.nih.gov/medlineplus/druginfo/natural/965.html
Nutrient Reference Values | Nutrient Reference Values
In-text: (Nrv.gov.au, 2015)
Nrv.gov.au,. (2015). Nutrient Reference Values | Nutrient Reference Values. Retrieved 1 January 2016, from https://www.nrv.gov.au/
Illustrated Lecture Notes on Tropical Medicine – Pellagra
In-text: (Itg.author-e.eu, 2016)Itg.author-e.eu,. (2016). Illustrated Lecture Notes on Tropical Medicine – Pellagra. Retrieved 6 January 2016, from http://itg.author-Websit
ariboflavinosis, (TheFreeDictionary.com, 2016). TheFreeDictionary.com,. (2016). ariboflavinosis. Retrieved 6 January 2016, from http://medical-dictionary.thefreedictionary.com/ariboflavinosis