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Learning Your B-B-Bs
March 9, 2007
6 Min Read
With so much focus on weight loss these days, it’s easy to lose sight of what our bodies actually need to function. Like a fine automobile, the human machine needs the best fuels to keep it running. The compounds that make up the B-complex vitamins are crucial elements in keeping the many systems within us at peak performance.
A complex family
Thiamin, also known as vitamin B1, is a water-soluble compound that participates in carbohydrate metabolism and the production of the neurotransmitter acetylcholine. Deficiencies of thiamin are uncommon but can cause beriberi, Wernicke’s encephalopathy and Korsakoff’s psychosis. Although relatively stable to oxidation and light, losses of thiamin in food systems are increased in high-moisture media, at pH levels at or above neutral, and in the presence of sulfiting agents (which is why bisulfites are not allowed in foods considered significant sources of dietary thiamin).
Like thiamin, riboflavin, vitamin B2, participates in oxidation-reduction reactions and in carbohydrate, fat and protein metabolism. It is also crucial to developing healthy corneas, skin, mucous membranes and nerve sheaths. Consequently, deficiencies can cause sensitivity to light, skin disorders, inflammation and cracking around the mouth and nose. Stability is greatest in acidic conditions, with degradation increasing with pH. Although heat stable, riboflavin is susceptible to degradation by sunlight and leaching during cooking. These compounds effectively provide antioxidant protection for human eyes, as well as help treat and prevent migraines.
Niacin, vitamin B3 — also referred to as nicotinic acid and nicotinamide — is important in metabolism reactions, as well as the maintenance of healthy skin and nervous and gastrointestinal systems. Too little niacin causes pellagra, a disease characterized by diarrhea, dermatitis, dementia and eventually death. Too much niacin — greater than 35 mg/day for adults — can result in flushed and irritated skin, nausea and headaches. Niacin seems stable in typical food-processing systems, but its water solubility makes it susceptible to leaching, washing away and drip loss. Studies have shown niacin reduces the recurrence of heart attacks and improves schizophrenia. Combining niacin with riboflavin reduces the occurrence of cataracts, while use with chromium improves glucose tolerance.
Busy Bs
Vitamin B5, or pantothenic acid, helps metabolize carbohydrates, proteins and fats and produce certain hormones. Deficiencies are rare. Experimentally induced deficiency can cause skin, liver, thymus and nerve problems while excess can cause diarrhea. B5 is most stable at a pH of 5 to 7, especially at reduced water activities (aw), and shows less degradation than the other B vitamins. Various forms are available, some of which, such as pantetheine, reportedly improve lipid profiles — especially in diabetics. Taking B5 with ascorbic acid can enhance post-surgical therapy and wound healing.
Vitamin B6 refers to three compounds with similar biological vitamin activity: pyridoxine, pyridoxamine and pyridoxal. B6 serves as a coenzyme in numerous reactions related to the metabolism of carbohydrates, proteins, lipids and neurotransmitters, as well as the production of red blood cells and neurotransmitters. Deficiencies can cause skin problems, neuropathy, confusion and insomnia, as well as oral inflammations. All forms of the B6 compounds are susceptible to degradation by heat and light, although the rate and degree of loss varies depending on conditions. Vitamin B6 has been shown to reduce levels of homocysteine (a risk factor for atherosclerosis), prevent diabetic complications, improve conditions for some autistics, and lower MSG sensitivity.
Folic acid, vitamin B9, also referred to as folate and folinic acid, is important in the synthesis of DNA and hemoglobin. Although present in most natural foods, it is susceptible to degradation by heat, light and oxidation. One of the most common vitamin deficiencies, low B9 can cause anemia, oral irritations and abnormal cellular development. Like B6, B9 lowers homocysteine levels. Increased intake of B9 during pregnancy helps prevent neural tube defects.
The presence of cobalt explains why vitamin B12 is commonly called cobalamin. The most-stable form, cyanocobalamin, contains a nontoxic level of cyanide and appears reddish. B12 is important in fat, protein and carbohydrate metabolism; red blood cell production; nerve sheaths maintenance; and production and repair of DNA. People cannot absorb B12 without “intrinsic factor,” the glycoprotein made in our stomachs. Deficiencies lead to pernicious anemia, typically seen in elderly people whose systems no longer produce intrinsic factor. Low B12 can also cause fatigue, oral irritations and brain damage. Best stability is seen at a pH of 4 to 7. Vitamin B12 can improve conditions of bronchial asthma, male infertility and sulfite sensitivity.
Biotin, the most-recently defined B vitamin, participates as an essential cofactor in several enzymatic reactions. Biotin prevents hair graying, thinning and loss, as well as reduces cowlicks in children’s hair. Biotin deficiency is rare, but can result from high consumption of egg whites, which contain the strong biotin binder avidin. Symptoms of low biotin include hair loss and/or discoloration; skin, mouth and heart irregularities; nausea; muscle pain; and anorexia. Health professionals administer biotin to improve low blood-sugar levels, improve metabolism of glucose and nervous systems, increase nail thickness and reduce seborrheic dermatitis.
Although synthesized by the body, choline is considered a vitamin, as mounting data shows the need for more than the body can produce. Dietary choline functions as an emulsifier and a component of cell walls, membranes and neural transmitters. Choline also participates in fat metabolism and the synthesis of amino acids and proteins. It is very stable, showing no significant losses through food production, handling or storage. Oral ingestion of choline can yield a “fishy” odor as it is metabolized. It has been shown to improve conditions of manic depression, Parkinson’s disease and tardive dyskinesia (tremors).
Choose wisely
Selecting a stable product form will help prevent loss of effects during processing or storage. B vitamins are water-soluble, making them susceptible to leaching in high-moisture systems. Some forms of B6, such as pyridoxine, are more heat stable while others, such as pyridoxal, can be reduced by up to 60% during some processes, such as after milk-product sterilization. Particle size can be important for some applications, including uniform distribution in flour for enriched bread. Taste may also factor into delicate systems, such as breads, cereals or bland beverages. All B vitamins can produce off flavors and thresholds vary depending on the formulation details, although some coatings can help mask off flavors. Overfortification is also a consideration. Overdosing on vitamin B9, for example, can mask a B12 deficiency, which could lead to nerve damage.
This complex family of vitamins provides innumerable crucial elements in our health. As product developers, it is important that we become aware of how and where Mother Nature has infused these powerful nutrients, and when we should step in and try to improve upon her work.
R. J. Foster has over a decade of experience in research & development and technical service in the food industry. He is a freelance writer specializing in technical communications, and can be reached at [email protected].
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“Maintaining Product Quality While Maximizing Fortification”
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