b vitamins

Benefits of B Complex Vitamins

April 6, 2022

B vitamins are water-soluble, meaning any abundance of the B’s will be released through urine during the day. It can cause your urine to be a bright, neon color at times. Therefore, supplementing daily is vital to avoid deficiencies or shortages.

B Vitamins

As you consume a high protein diet, the B vitamins are crucial to help with the metabolism of proteins. B vitamins are also important in keeping your nerves and heart-healthy, maintaining cognitive wellbeing, muscle performance, and a good appetite. Directly out of surgery, patients of bariatric surgery will not be eating optimally for a while and cannot consume the amounts of food necessary to meet their needs. Supplementation is required!  

B Vitamins and Protein

Here is the break down of the B vitamins and the importance of each in relationship to protein:

  • B1 (thiamin) - helps with the metabolism of proteins, affects nerve and muscle tissue. Most important for bariatric patients to supplement
  • B2 (riboflavin) – Helps in red blood production and assists with the release of energy from proteins, thyroid health
  • B3 (niacin) – assists in the metabolism of proteins and assists in hormone production
  • B5 (pantothenic acid) – helps with the synthesis of a carrier protein
  • B6 (pyridoxine) – significant to protein metabolism
  • B7 (biotin) – assists in the metabolism of proteins, hair, skin, and nail health
  • B9 (folate [folic acid]) assists in forming DNA and RNA, breaks down homocysteine, an amino acid. Better absorbed in supplement form.
  • B12 (cobalamin) - is vital for neurological function and attaches to all food protein and transfers protein to the bloodstream. Most important for bariatric patients to supplement.

Vitamin B Supplementation and Food Choices

A few things to note. Folic Acid (B9) taken in high doses such as over 1,000 mcg could mask the symptoms of a possible B12 deficiency.  Biotin can affect your TSH (thyroid-stimulating hormone) blood values which can lead to incorrect thyroid medication dosing. The “niacin flush”, red hot face, can be a response to niacin in the supplements and can seem to be harmful or an allergy response, but do not be alarmed, most B vitamins are not toxic or life-threatening in high dosages.

B vitamins have a plethora of functions in the body, however, it is important to note that when you increase protein, the B vitamins must be supplemented when there is an inability to consume enough through food.

It is a MUST to take bariatric vitamins every day as directed as all the B vitamins are contained in them at the amount required.

Good Food Sources of B Vitamins:

  B1 B2 B3 B5 B6 B7 B9 B12
Thiamine Riboflavin Niacin Pantothenic
Acid		 Pyridoxine Biotin Folic
Acid		 Cobalamin
Salmon X X X X X     X
Pork X X X X X     X
Trout X X X X X     X
Poultry   X X X X     X
Organ Meats X X X X X X X X
Red Meats X X X X X     X
Eggs   X   X   X X X
Milk X X   X       X
Yogurts   X           X
.

Vegans

 B1 B2 B3 B5 B6 B7 B9 B12
Thiamine Riboflavin Niacin Pantothenic
Acid		 Pyridoxine Biotin Folic
Acid		 Cobalamin
Brewer’s
Yeast		 X X X X X   X X
Leafy
Greens*		             X  
Beans X X X X X      
* do not cook leafy greens too much as they will lose the vitamins and minerals into the water.
.

Some of the deficiencies can result in symptoms below and can become PERMANENT! Here are just a few, but imagine if these were permeant issues?

  • Weakness
  • Reduced sensations/tingling in extremities (Peripheral neuropathy)
  • Anemia
  • Heart problems
  • Confusion

Please call your surgeon or dietitian as soon as you or your friends/family realize any of these symptoms are affecting you in your daily life.

References

b vitamins
Rebecca Luttrell

ABOUT THE AUTHOR

Rebecca Luttrell is a Registered and Licensed Dietitian Nutritionist from the north Fort Worth area. She became interested in bariatrics in doing intensive dietetic internship rotations. This exposed her to bariatrics both in the clinical and nutrition counseling settings. She joined the My Bariatric Solutions team in May 2017 and her favorite part of being there is appreciating and supporting the population of people they serve. Read more articles by Rebecca!