B vitamins – the invisible engines of our cells

B vitamins have a key impact on the overall health of our body. They are essential for the functioning of metabolism, the nervous and immune systems, and blood formation. Learn why you should ensure adequate intake, who is most at risk of deficiency, and what criteria a quality B-complex supplement with high bioavailability should meet.

What you will learn in this article:

1. Why B vitamins are indispensable
2. Key functions of the B-complex in the body
3. Why most of the population suffers from B vitamin deficiency
4. Which population groups may experience deficiency
5. Why prefer biologically active (methylated) forms
6. Advantages of natural whole-food supplements
7. Food sources of B vitamins and their impact on health
8. Key takeaways from the article

Why B vitamins are indispensable

Practically no metabolic process in the body occurs without B vitamins. They act as coenzymes for numerous enzymatic reactions, where they are key for energy production and healthy mitochondrial function, DNA synthesis, cell regeneration, and detoxification. It is estimated that more than 1000 enzymes in the body depend directly or indirectly on B vitamins.

Key functions of the B-complex in the body

• Impact on nervous system health and psychological resilience
• Influence on nutrient metabolism (fats, proteins, carbohydrates)
• Effect on cardiovascular system health
• Health of skin and hair
• Support for the immune system
• Red blood cell formation, proper cell and DNA division
• Support for body detoxification

B vitamins work synergistically – their effectiveness increases when taken together. Therefore, it is advisable to supplement them in the form of a complete complex.

Why most of the population suffers from B vitamin deficiency

• They are water-soluble and the body does not store them – except for vitamin B12, which is stored in the liver depot for up to 5 years. However, many people have genetic polymorphisms that can affect its transport, absorption, and intracellular metabolism.
• Sensitive to food processing – cooking, storage, and industrial processing reduce their content. Common losses occur especially during removal of germ and bran from whole grains.

• Insufficient consumption of whole grains, fresh and natural foods – low dietary fiber intake can lead to an imbalance of the microbiome, which may reduce the availability of these vitamins.

• Increased medication use – for example, antibiotic use can lower B vitamin levels due to its impact on the intestinal mucosa.

• Stress, smoking, and alcohol consumption deplete the body's reserves.

• Aging and health problems worsen absorption and the condition of the intestinal mucosa – with increasing age, the ability to absorb nutrients including vitamin B12 decreases.

Which population groups may experience deficiency

Pregnant and breastfeeding women – have increased demands for folate (B9), vitamin B6 and B12.

• • During pregnancy, the need for folate (vitamin B9) increases due to higher energy demands, rapid cell division, fetal nervous system development, and red blood cell formation. Deficiency of this vitamin can lead to serious complications, including neural tube defects, miscarriage, or premature birth.

  • To utilize folic acid, the body must first convert it to the active form – 5-methyltetrahydrofolate. However, up to 40% of women are unable to do this due to a genetic mutation, which can cause deficiency. 

Pregnancy Essentials

Children – rapid growth and development increase the need for B vitamins.

• • Dietary intake may not cover the current demands of the body.

Seniors – poorer absorption and insufficient intake of animal foods lead to deficiency of many nutrients.

• • The main issue is reduced meat consumption associated with vitamin B12 deficiency.

  • Older people also often include less fruit and vegetables in their diet, which may cause deficiency of other B vitamins.

Alcoholics – alcohol significantly affects B vitamin levels.

• • Consumption leads to increased excretion of B vitamins in urine.

  • The metabolism of alcohol also increases the demand for enzymes dependent on B vitamins (especially B1 – thiamine, B3 – niacin).

People with malnutrition syndrome who have impaired intestinal mucosa condition

• Biological availability of B vitamins depends on the good condition of the intestinal mucosa and digestive enzymes. Availability can be affected by:

  • Inflammatory bowel diseases (e.g., Crohn's disease, ulcerative colitis, celiac disease)

  • Bacterial overgrowth syndrome (SIBO)

  • Digestive enzyme deficiency (e.g., after surgery of intestines, pancreas, gallbladder)

  • Long-term use of some medications (e.g., metformin, antacids, antibiotics)

Vegetarians and vegans – frequent deficiency of vitamin B12 and lower intake of other B vitamins.

• • Especially deficiency of vitamin B12, which is found only in animal sources. Without supplementation, B12 deficiency gradually develops.

  • In an unbalanced diet without animal sources, deficiency of vitamins B2 (riboflavin) and B3 (niacin) can also be common.

Why prefer biologically active (methylated) forms

• Methylated forms of vitamins (5-methyltetrahydrofolate, methylcobalamin) are already biologically active and can be efficiently used by the body without the need for further conversion.

• 40 to 60% of people have genetic polymorphisms (e.g., MTHFR) that reduce the ability to convert B vitamins to their active forms

Advantages of natural whole food supplements

Common supplements often contain cheap, synthetic forms with low bioavailability. In contrast, whole food products contain:

• Active vitamin forms in their natural state (for example, from sprouted buckwheat in the Daily F20 Complex multivitamin)

• Synergistic composition including other nutrients (enzymes, betaine, spermidine)

• High bioavailability even at lower dosages

• Exceptional nutritional value thanks to fermentation and sprouting

Daily F20 Complex

Food sources of B vitamins and their impact on health

Key takeaways from the article

• B vitamins are essential for energy metabolism, mental health, blood formation, nervous system, and detoxification.

• Deficiency is very common due to modern diet, stress, age, and some illnesses.

• The body does not store them, so they must be regularly obtained from diet or supplements.

• Methylated and whole food forms have higher effectiveness and bioavailability.

Recommendations:

• Include foods rich in B vitamins in your diet – key sources are meat, eggs, dairy products, whole grains, legumes, and vegetables.
• In case of increased need, it is advisable to use quality dietary supplements.
• The ideal is a B complex from natural whole food sources where natural synergy of nutrients occurs.
• B vitamins work best together, so it is recommended to take them in the form of the whole complex.

Sources:

• https://www.healthline.com/health/symptoms-of-vitamin-b-deficiency#vitamin-b-12
• https://www.healthdirect.gov.au/vitamin-b-deficiency
• https://medlineplus.gov/ency/article/002399.htm