A summary of the vitamin B Complex
|
Vitamin B1 (Thiamine) |
Vitamin B2 (Riboflavin) |
|
Vitamin B3 (Niacin) |
Vitamin B5 (Pantothenic Acid) |
|
Vitamin B6 (Pyridoxine) |
Vitamin B7 (Biotin) |
|
Vitamin B9 (Folate) |
Vitamin B12 (Cobalamin) |
Vitamin B1 (Thiamine)
Thiamine is involved in converting carbohydrates from food into glucose, the body’s primary source of energy. It acts as a coenzyme in several key metabolic pathways, including the citric acid cycle (Krebs cycle) and the pentose phosphate pathway, where it helps produce ATP, the energy currency of the cell.
Vitamin B2 (Riboflavin)
Riboflavin is a component of two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which play essential roles in energy metabolism. FMN and FAD are involved in the electron transport chain, where they help shuttle electrons and produce ATP during cellular respiration.
Vitamin B3 (Niacin)
Niacin is a precursor to nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), two coenzymes involved in various metabolic processes, including glycolysis, the citric acid cycle, and oxidative phosphorylation. NAD and NADP act as electron carriers, facilitating energy production and metabolism.
Vitamin B5 (Pantothenic Acid)
Pantothenic acid is a component of coenzyme A (CoA), which is essential for the synthesis of fatty acids, amino acids, and the production of ATP. CoA is involved in multiple metabolic pathways, including the citric acid cycle and the breakdown of carbohydrates, fats, and proteins for energy.
Vitamin B6 (Pyridoxine)
We use pyridoxine to convert glycogen to glucose to create energy. Pyridoxine is involved in the metabolism of amino acids and the synthesis of neurotransmitters too, such as serotonin and dopamine, which play roles in keeping us feeling cheerful, energetic and motivated.
Vitamin B7 (Biotin)
Biotin helps convert carbohydrates, fats, and proteins from everything we eat into ATP, which is the basic currency of energy in the human body. It supports all metabolism and is needed for several carboxylase enzymes involved in gluconeogenesis, fatty acid synthesis, and the breakdown of amino acids and fatty acids for energy.
Vitamin B9 (Folate)
Folate is needed for DNA synthesis to make new cells, for cell division and especially for the formation of red blood cells. It participates in one-carbon metabolism, where it helps synthesize and repair DNA, produce neurotransmitters, and convert homocysteine to methionine, which is then used to produce S-adenosylmethionine (SAMe), a compound involved in energy metabolism.
Vitamin B12 (Cobalamin)
Vitamin B12 is necessary for the synthesis of DNA, RNA, and red blood cells, as well as the maintenance of nerve cells. It is involved in one-carbon metabolism, where it helps convert methylmalonyl-CoA to succinyl-CoA, a key step in the citric acid cycle for energy production.
Supplementing with Vitamin B Complex
Overall, B vitamins play critical roles in energy metabolism by facilitating the conversion of carbohydrates, fats, and proteins into ATP, the body’s primary source of energy. They also support various metabolic processes that are essential for overall health and well-being.
Supplementing with B vitamins is one of the most popular ways to boost energy, supporting stamina for intense exercise whilst also boosting energy levels when illness is causing particularly severe fatigue.
