What do B Vitamins do?
Whether you’ve overdone it at the gym, been on a long run or just standing all day – sore muscles are common.
Muscle tightness is caused by short, involuntary contractions of the muscles. Vitamins work together with the other nutrients of the body to improve absorption, circulation and overall function of the muscles, organs, and tissues. A deficiency in any number of vitamins due to inadequate nutrient intake or an unbalanced diet may be part of the cause for poor functioning and tightness of the muscles.
B vitamins like folate (B9), B6, and B12. Not all types of vitamin B do the same thing. Additionally, the different types of vitamin B all come from different types of foods. Deficiency can lead to anxiety, depression, anemia, fatigue, and hormone imbalances. In the body, you can experience muscle cramps in the form of stabbing pains in toes, calves, arches of feet, and backs of legs.
Vitamin B-12 (cobalamin) helps regulate the nervous system. It also plays a role in growth and red blood cell formation.
Some of the best sources of vitamin B-12 include:
- eggs
- cheese (one serving is the size of a domino)
- a glass of milk (1 cup)
- fish (a serving of any meat is the same size as a deck of cards)
- shellfish
- liver
- kidney
- red meat
Vitamin B-12 deficiency may cause the following symptoms:
- tingling in the feet and hands
- extreme fatigue
- weakness
- irritability or depression
Vitamin B-6 (pyridoxine) helps the body turn food into energy. It can also help the body fight infections.
B-6 can be found in:
- chickpeas
- tuna
- salmon
- whole grains and cereals (a portion is the size of your fist)
- beef liver
- ground beef
- chicken breast
- watermelon (a serving of fruit is also no larger than a fist)
- potatoes
- spinach (a serving size is equivalent to a rounded handful)
Insufficient amounts of B-6 can result in anemia as well as skin disorders, such as a rash or cracks around the mouth. A lack of B-6 also can cause:
- depression
- confusion
- nausea
- anemia
- susceptibility to infections
- skin rashes (dermatitis)
Vitamin B-1 is also called thiamin and Vitamin B-2 is also called riboflavin. These vitamins help convert food into energy. Vitamin B-1 has neurological benefits, and vitamin B-2 helps maintain proper eyesight.
B-2 can be found in:
- whole grains
- milk
- eggs
- dark green vegetables
B vitamins are not usually a problem in North America as most cereals are fortified. It can become an issue with people who abuse alcohol, however, presenting symptoms such as confusion and cracks along the sides of the mouth.
Vitamin B-3 (niacin) also helps convert food into energy. It aids in proper digestion and healthy appetite as well.
Vitamin B-3 is found in:
- chicken
- fish
- liver
- red meat
- whole grains, such as wheat and barley
- peanuts
A lack of vitamin B-3 can cause digestive issues, such as nausea and abdominal cramps. Severe deficiency may also cause mental confusion.
Vitamin B-9 is also called folic acid. Like most B vitamins, it fosters the growth of red blood cells. But it also reduces the risk of birth defects.Vitamin B-9 is also called folic acid. Like most B vitamins, it fosters the growth of red blood cells. But it also reduces the risk of birth defects.
Vitamin B-9 can be found in:
- meats
- whole grains
- beets
- citrus fruits
- fish
- fortified cereals
- legumes
- green leafy vegetables
- liver and kidney
Without enough B-9, a person can develop diarrhea or anemia. Pregnant women with a B-9 deficiency could give birth to babies with defects.
Preventing deficiency
To stay healthy, most people don’t need to take a supplement in order to get enough B vitamins. There are plenty of delicious foods available to get all the nutrients you need naturally, as long as you maintain a complete diet of meats, grains, fruits, and vegetables.
Sometimes over-the-counter supplements are used to prevent deficiency. If you are pregnant or over the age of 50, you are more likely to need supplements. Supplements should only be taken under advice of a doctor.