What Do B Vitamins Do for the Brain and Nerves?

B vitamins are a group of eight water-soluble vitamins. The body stores little of them, so a regular daily intake matters. Several of them contribute to normal energy metabolism and to the normal functioning of the nervous system, and vitamin B12 contributes to the normal function of the brain and nervous system.

Why are B vitamins grouped together?

There are eight B vitamins. They are chemically distinct but share two practical features: they dissolve in water, and the body holds only limited reserves, so a steady daily supply matters. The term B-complex usually refers to a combination of at least three of them.

What does each B vitamin do in the body?

• B1, thiamine: contributes to normal energy metabolism from carbohydrates and to the normal functioning of muscles and the nervous system.
• B2, riboflavin: contributes to normal energy metabolism and the normal functioning of the nervous system.
• B3, niacin: contributes to normal energy metabolism, the normal functioning of the nervous system, and normal mucous membranes and skin.
• B5, pantothenic acid: contributes to normal energy metabolism and to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.
• B6, pyridoxine: contributes to normal red blood cell formation, the normal functioning of the nervous system, and normal energy, protein and glycogen metabolism.
• B7, biotin: contributes to normal energy and macronutrient metabolism and the normal functioning of the nervous system.
• B9, folate: contributes to normal red blood cell formation and normal amino acid synthesis.
• B12, cobalamin: contributes to the normal synthesis of substances needed for red blood cell formation, the normal function of the brain and nervous system, and normal energy metabolism.

Which foods contain B vitamins?

B vitamins are widely distributed in food: whole grains, pork, legumes, nuts and seeds, leafy greens, eggs, dairy, and fish. Vitamin B12 occurs almost exclusively in animal-source foods, which is why people on vegetarian or vegan diets are advised to watch their intake.

What happens to B vitamins the body does not use?

Because these vitamins are water-soluble, surplus amounts are largely excreted. Bright yellow urine is riboflavin passing through and is not a concern. Taking more than the body needs does not add further benefit. If you are pregnant, breastfeeding, or taking prescribed medication, speak with a doctor or pharmacist about supplements.

The useful framing is unremarkable: a varied diet covers the basics, and B vitamins are best thought of in terms of adequate daily intake.