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Vitamin B1 (Thiamine)

For example, vitamin B1 is found in the outer layers of cereals, i.e. those that we usually remove from industrial foods. Utopia explains what whole grains help against, what thiamin does in the body, and what happens when there is a vitamin B1 deficiency.

Vitamin B1, or thiamine, is a water-soluble vitamin that must be obtained regularly from food because the body can only store a limited amount of it. If there is no supply or the thiamine metabolism is impaired, a deficiency can develop and lead to what is known as beriberi disease. Fortunately, it is almost unknown in this country, because in Germany most people are sufficiently supplied with vitamin B1.

Function of vitamin B1/thiamine

Vitamin B1 (also: thiamin, aneurin) is often advertised as a “mood vitamin” or “feel good vitamin”. In fact, it is an essential vitamin with many important functions: In the nervous system, vitamin B1 plays an essential role; it is also involved in energy metabolism and heart health. Other processes to which vitamin B1 contributes significantly are:

Metabolism of carbohydrates / glucose metabolism
metabolism of amino acids
energy production
Transmission of stimuli in the nervous system

What happens with a vitamin B deficiency?

A lack of thiamine is rather rare in Germany: the average population is well supplied with vitamin B1 – but there are risk groups. Alcoholics, people with infectious diseases, liver or gastrointestinal diseases (e.g. Crohn’s disease), women with extreme morning sickness and children whose mothers suffered from B1 deficiency due to frequent vomiting during pregnancy are particularly at risk.

Although some people with unbalanced diets do not have a deficiency, they do have a low vitamin B1 level. Anyone who mainly eats white flour products and polished rice or a lot of raw shellfish (e.g. oysters) and freshwater fish (e.g. gravlax) increases the risk of a falling vitamin B1 level. The reason: Raw fish contains an enzyme that breaks down thiamine.

If the body lacks thiamine, neurological symptoms and disorders of carbohydrate metabolism occur. The best-known disease that results from a severe vitamin B1 deficiency is the so-called beriberi: the symptoms are muscle weakness, numbness in the arms and legs, and heart failure up to and including heart failure. Without treatment, beriberi can be fatal. The disease occurs almost exclusively in countries where the diet is very one-sided and white rice is a staple food. This is because the vital B vitamin, which is found in the outer layers of the rice grain, is lost when the rice is husked.

Symptoms and effects of milder forms of thiamine deficiency include:

memory problems/forgetfulness
fatigue
irritability
headache
loss of appetite
Depressive moods
decreasing physical performance
lack of concentration
muscle weakness (especially in the calves)
Abnormal sensations (ranging from tingling to numbness) in the extremities
visual disturbances
edema
Low blood pressure
heart failure

Side effects of vitamin B1/thiamine overdose

Our body reacts to an increased dose of vitamin B by absorbing less of it through the intestines. So it regulates an overdose itself: Excess thiamine is simply excreted in the urine. There are no known health side effects from excessive intake.

Daily requirement of vitamin B1

The need for vitamin B1 depends on the energy intake and differs according to age and gender. Adults need at least 1 mg of vitamin B1/thiamine per day. Men, breastfeeding women and pregnant women have a requirement of 1.1 to 1.3 mg per day. The requirement increases with alcohol consumption, competitive sports and heavy sweating.

The content of vitamin B1 in food is influenced by storage and preparation: Vitamin B1 is water-soluble, which means that part (about 30%) of the vitamin is lost in the cooking water during cooking. Since thiamine is also sensitive to heat, a gentle, short cooking method or eating it raw is recommended. The vitamin is also sensitive to UV rays and oxygen.

Which foods contain a lot of vitamin B1/thiamine?

Research into beriberi disease has made it clear where a particularly large amount of vitamin B1 is hidden: in the outer grain layers, which are removed from white flour products and polished rice. In order to cover your need for thiamin, you should always prefer whole grain products. Because vitamin B1 is heat-sensitive, it is advisable to consume some of these whole grain products unheated, for example as oatmeal. Wheat germ has a particularly high content and ideally complements your breakfast muesli.

If you don’t like whole grain rice, parboiled rice is an alternative: it has been steamed before it is husked, so some of the vitamins and minerals have migrated to the interior of the grain and are retained after husking.

Another good source of thiamine are nuts and seeds, especially sunflower seeds, peanuts, and sesame. Be careful not to buy them roasted to avoid destroying the vitamin. Legumes (especially peas) also contain a lot of vitamin B1/thiamine. Since legumes naturally contain stomach toxins that are indigestible for humans, you should not eat them raw. In order to get the best possible vitamin B1/thiamine in peas, lentils, beans & co., pay attention to short cooking times with little water. Other sources of thiamine include potatoes and pork.

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Vitamin B2 (Riboflavin)

Riboflavin, also known as vitamin B2, is found in dairy products and eggs, but also in grain germs, nuts, mushrooms and broccoli. We explain what it does in the body and what happens when there is a deficiency.

Vitamin B2 is better known by its name Riboflavin and serves its purpose not only as a vitamin in the body but also as a coloring agent in the food industry. As E101, vitamin B2/riboflavin turns food yellow. Because it glows faintly under UV light, it is added to some cleaning products to monitor cleaning (done or not). The vitamin is water-soluble and very sensitive to light, which is why foods rich in vitamin B2 should be stored away from light.

Functions of Vitamin B2 (Riboflavin)

Also called the “growth vitamin”, vitamin B2 or riboflavin (also: lactoflavin, vitamin G) plays a central role in growth and development. This applies not only to children, but also to adults, since, for example, skin and other tissue also have to be constantly reproduced in adults.

Vitamin B2 is converted into a coenzyme in the body and is indispensable in this form for numerous metabolic processes, such as protein metabolism and energy production. The functions of the vitamin at a glance are:

cell function
growth and development
component of enzymes
protein metabolism
energy metabolism
Metabolism of other B vitamins

What happens if there is a vitamin B2/riboflavin deficiency?

A pure vitamin B2 deficiency is extremely rare and usually only occurs in combination with other deficiency states. However, if a deficiency occurs, the causes are usually the use of certain medications (e.g. psychotropic drugs or chemotherapeutic drugs) or excessive alcohol abuse. In some cases, reduced absorption of riboflavin can also occur after surgery or damage to the digestive tract.

A riboflavin deficiency is particularly evident on the skin and mucous membranes. Symptoms of a vitamin B2 deficiency can be:

Inflammation of the oral mucosa and tongue
cracked corners of the mouth
scaly eczema
cracked skin
Skin inflammation and changes
anemia
Disorders of pyridoxine and niacin metabolism
It is being discussed whether an undersupply of vitamin B2 triggers migraines, because migraines can often be alleviated or even completely eliminated by an increased intake of riboflavin. Furthermore, it is suspected that a riboflavin deficiency could also be involved in the development of cataracts, since it is required for the production of a certain protein in the lens of the eye – however, the study results are controversial.

Side effect of overdose

The use of vitamin B2/riboflavin as a food coloring makes it clear that, according to the current state of knowledge, there is no risk of an overdose of the vitamin. Excess amounts taken in through food or vitamin supplements cannot be absorbed by the intestines and are excreted again through the urine. At the same time, this does not mean that you should take huge amounts of dietary supplements without medical supervision.

Daily requirement of riboflavin

The need for vitamins always depends on several factors. In the case of vitamin B2/riboflavin, this also depends on the energy supply because the vitamin is involved in many metabolic processes. In addition, the need differs according to age and gender.

A mean value recommended by the German Society for Nutrition (DGE) for adult women is 1 to 1.1 mg per day. Men and pregnant or breastfeeding women need a little more vitamin B2 at 1.3 to 1.4 mg per day. In Germany, however, the supply of vitamin B2/riboflavin is good because a balanced diet can also cover a higher requirement without additional vitamin supplements.

Which foods contain vitamin B2?

One of the other names of vitamin B2, lactoflavin, reveals which foods contain a particularly large amount of it: milk and milk products. Cheeses such as mountain cheese, Emmental and Camembert and eggs also contain vitamin B2. If you eat meat, you have to like offal in order to absorb high amounts of vitamin B2 with every bite, because the highest content is in the liver and kidneys. But sea fish is also a source to cover the vitamin requirement – although it is not always particularly sustainable (see Eating fish: You should definitely pay attention to this).

Vegans and vegetarians have the opportunity to meet their vitamin B2/riboflavin needs with cereal germs, especially wheat germ, nuts, mushrooms and legumes, especially soybeans. Wholemeal flour and bran of all types of grain also contain a lot of vitamin B2/riboflavin. Among the vegetables, broccoli, kale and spinach have relatively high amounts – those who follow a vegan diet should consume these vegetables in a targeted manner. Tip: Take a look at our seasonal calendar to find out when which vegetables are ripe.

Because vitamin B2/riboflavin is light-sensitive, whole grain products and other vitamin suppliers should be stored away from light as much as possible. The vitamin is not lost through heating, but through the cooking water, so you should either use or continue to use the cooking water or choose other cooking methods.

A large serving of whole-wheat pasta, accompanied by spinach, mushrooms, or broccoli and sprinkled with nuts or cheese, can be enough to meet your riboflavin needs in just one meal.

Vitamin B2 – what we recommend

With the daily consumption of whole grain products, you are already laying a good foundation for your supply of vitamin B2/riboflavin. Make sure you prepare food gently and use the cooking water to avoid vitamin loss.

If you eat vegan, make sure to regularly enrich your dishes with foods that contain a lot of vitamin B2/riboflavin. For example, how about some bran in your muesli or an extra portion of nuts in your vegetables?

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Vitamin B6 – Important for Metabolism and Our Immune System

Vitamin B6 is one of the vitamins of the B complex and is involved in many metabolic processes. Utopia explains what happens in the event of an overdose and which foods contain the vitamin.
As with many other vitamins, there is no such thing as “the one” vitamin B6. Rather, vitamin B6 is a collective term for various, very similar chemical compounds with the same biological effect on metabolism: These substances include, for example, pyridoxine, pyridoxal and pyridoxamine. Our body cannot produce these substances itself – which means we have to absorb them through food.

What are the functions of vitamin B6?

Like all vitamins of the vitamin B complex, vitamin B6 is also involved in a number of metabolic processes. As the most important coenzyme in amino acid metabolism, it is particularly important for protein metabolism. Together with folate, riboflavin and vitamin B12, vitamin B6 regulates homocysteine metabolism. Other functions of the vitamin are:

carbohydrate metabolism
fat metabolism
Formation of messenger substances and niacin
Effects on the immune system
Influencing hormone activity

What happens with vitamin B6 deficiency?

A vitamin B6 deficiency is very rare in healthy people and usually does not occur in isolation, but is usually accompanied by other vitamin deficiencies. The main reasons for a vitamin B6 deficiency are alcohol dependence, chronic diseases of the digestive system, side effects of certain medications or insufficient food intake (e.g. in older people). The symptoms of a vitamin B6 deficiency are diffuse:

anemia
neurological disorders
Diarrhea
Vomit
cramps
rashes
inflammation of the mouth

Overdose side effects

With a normal diet, it is not possible to absorb too much vitamin B6. Only those who overdose on vitamin B6-containing dietary supplements, medicines or fortified foods must expect serious side effects. Long-term intake of more than 500 mg of vitamin B6 per day can lead to neurological disorders, skin changes and muscle weakness. And even with a lower dosage of over 100 mg per day, slight neurological impairments can occur.

In an American study (2017), male participants who overdosed on vitamin B6 and vitamin B12 for years had a 30 to 40 percent increased risk of lung cancer. In addition, drugs can interact with vitamin preparations and impair their effectiveness.

Other side effects of overdosing on vitamin B6 include:

sensitivity to sunlight
skin rashes
Uncomfortable tingling in hands or feet
Painful discomfort or numbness
Due to these risks, the Federal Institute for Risk Assessment (BfR) has set a maximum amount of 3.5 mg vitamin B6 per day for food supplements. Nevertheless, it happens that vitamin preparations are overdosed and athletes in particular should be careful with special sports products: As the Bavarian State Office for Health and Food Safety determined in 2015, these dietary supplements sometimes provide more than 3000 percent of the daily requirement.

Daily requirement of vitamin B6

Because of the importance of vitamin B6 for the amino acid metabolism, it was previously assumed that the daily vitamin B6 requirement is related to the amount of protein that one ingests daily: the more protein one eats, the more vitamin B6 is needed to make it available in the body use the body for energy.

However, recent findings indicate that there is no connection between the intake of protein and the need for vitamin B6. For this reason, the German Society for Nutrition (DGE) revised the recommendations in 2019: The recommended intake of vitamin B6 for adults is now between 1.4 and 1.6 mg per day.

Which foods contain vitamin B6?

Vitamin B6 is very sensitive and also water-soluble. Heat and UV light damage it, so it is best to prepare foods rich in vitamin B6 gently or eat them raw and store them in the dark. If you cook food that contains vitamin B6, you should make sure that you use as little water as possible so that the vitamin is not released from the food.

Foods high in vitamin B6 include:

whole grain products
fatty sea fish (mackerel, salmon, sardines, kippers)
Soybeans and other legumes
meat (especially liver)
bananas
Nuts and seeds (walnuts, hazelnuts, sunflower seeds)
potatoes
Red pepper
carrots
Cauliflower
A large portion of potato or carrot salad (300 g), refined with a handful of walnuts, covers an adult’s daily vitamin B6 requirement. Although potatoes and carrots are not in season all year round, they are also available outside of the times indicated in the seasonal calendar from regional cultivation.

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Vitamin B5 / Pantothenic Acid – Mushrooms, Legumes and Whole Grain Products

Vitamin B5 – better known as pantothenic acid – is involved in many processes in the body. Utopia explains how you can cover your daily needs and what happens in the event of a shortage.

Pantothenic acid is part of the vitamin B complex and, like all B vitamins, is water-soluble. Our body can absorb the vitamin as pantothenic acid directly from food or produce it ourselves from dexpanthenol, a provitamin. Many creams and tinctures contain dexpanthenol as an active ingredient, which can promote wound healing but do not contribute to the supply of the vitamin.

The functions of pantothenic acid

In order to convert food into usable energy, the body needs the help of the vitamins of the vitamin B complex. Pantothenic acid plays an important role in this: it is involved in the production of coenzyme A. Coenzyme A, in turn, is contained in all living cells as a component of enzymes and is involved in a large number of processes. Not without reason is the meaning of the Greek word “pantothen”: everywhere.

In this way, vitamin B5 contributes to the processing of carbohydrates, proteins and fats. In addition to converting the food consumed into usable energy, pantothenic acid plays an important role in the formation of important substances such as amino acids, the blood pigment heme, cholesterol, provitamin D and bile acids.

Pantothenic acid is often referred to as “brain food” because, in addition to its role in energy metabolism, it is also involved in the formation of the neurotransmitter acetylcholine. Contrary to what many supplements promise, however, vitamin B5 does not provide “nerves of steel” or “anxiety reduction.” There are only four statements – so-called health claims – that are scientifically proven and legally approved:

Pantothenic acid contributes to normal energy metabolism.
Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.
Pantothenic acid helps reduce tiredness and fatigue.
Pantothenic acid contributes to normal mental performance.

What happens with vitamin B5 deficiency?

A sole deficiency of pantothenic acid is rare, usually the body also lacks other B vitamins at the same time. If there is a vitamin B5 deficiency, the following symptoms may occur:

easy fatigue
sleep disorders
headache
swaying gait
anemia
immunodeficiency
stomach pain
muscle weakness
If the body is undersupplied with vitamin B5 for months, a very figuratively named disease can occur: “Burning Feet Syndrome” (burning feet syndrome), which was first described in prisoners of war in World War II. Not only the soles of the feet, but also the palms of the hands are noticeable as burning or stinging. In general, however, a deficiency only occurs in the case of extreme malnutrition or alcoholism.

Overdose side effects

There is no excessive intake of vitamin B5 / pantothenic acid through normal nutrition. Digestive problems such as diarrhea are only possible due to the wrong dosage of food supplements.

Because apart from that no adverse health effects of an overdose of vitamin B5 are known, the Federal Institute for Risk Assessment (BfR) has not set a maximum level for pantothenic acid. At the same time, this does not mean that a lot also helps a lot: Instead of relying on advertising promises, you should – as with all dietary supplements – have the intake checked by a doctor.

Daily requirement of vitamin B5

The amount of 6 mg per day recommended by the German Society for Nutrition (DGE) for adults is covered with a balanced diet. Those who suffer from chronic inflammation or alcoholism, however, have a slightly higher need.

Which foods contain the vitamin?

Like most of the vitamins in the vitamin B complex, pantothenic acid is also found in particularly high concentrations in the liver and other offal. Other animal foods such as fish, meat, dairy products and eggs also help to meet the need for vitamin B5 / pantothenic acid.

Since pantothenic acid is found in almost all foods, supply is generally considered unproblematic. Vegetarians and vegans can cover their needs with legumes and mushrooms or – regardless of the seasonal calendar – with crunchy nuts and whole grain products. Wheat bran contains a particularly large amount of vitamin B5 / pantothenic acid, which can easily be added to mueslis, smoothies or pastries.

With a large plate of pea stew (300g) it is possible to cover the daily requirement of vitamin B5 with just one meal.

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Vitamin D: This is What You Should Know About the Sunshine Vitamin

Vitamin D is extremely important for our body – and very popular as a dietary supplement. Their manufacturers like to suggest that it is absolutely necessary to use vitamin supplements to meet the vitamin D requirement. What’s behind it? We explain everything you should know about the vitamin.

Vitamin D actually describes a group of D vitamins, of which vitamin D3 is the most important variant. The fact is: our body can produce the fat-soluble vitamin itself with the help of sunlight, but can also absorb it from food. But is this combination enough to provide us with the “sun vitamin”?

What do we need vitamin D for?

Anyone who has ever broken a bone may remember the well-intentioned advice of their doctor that effervescent calcium tablets from the supermarket only help if you combine them with the “installation aid” vitamin D.

The vitamin is particularly responsible for

healthy bones
Strong muscles
strong immune system
Research is currently being carried out into whether vitamin D is also important to support certain functions of the cardiovascular system or to protect us from cancer. The German Society for Nutrition (DGE) created an overview of the current study situation, according to which, among other things, the vitamin D status can have a positive or negative effect on the risk of respiratory infections.

How does our body absorb the vitamin?

Our body can produce vitamin D3 itself from the UV-B light contained in sunlight. All you have to do is go out in the sun with uncovered skin, i.e. without sunscreen, or stay outdoors long enough. How long depends on your skin color and the latitude where you are. Of course, the weather and the time of year and day also play a role. In our latitudes, vitamin D formation is possible from March to October, according to the Robert Koch Institute (Rki).

In any case, it is important to be outdoors regularly and to let the sun touch your skin. The recommendations range from 25 minutes a day (March to October) to five minutes several times a week. The Federal Office for Risk Assessment (BfR) writes: “It is recommended to expose yourself to the sun for a total of approx. 5 to 25 minutes per day with your face, hands and larger parts of your arms and legs uncovered.”

Important: Always keep in mind that staying in the sun for too long without sun protection can lead to sunburn and, in the worst case, to skin cancer. Therefore, do not stay unprotected in the sun for too long at a time.

Vitamin D in winter and vitamin D deficiency

The fact that the sun’s rays are lower in the winter months does not mean that there is an immediate deficiency in vitamin D. The body can store the vitamin D and use these reserves to compensate for the need in the winter months relatively well.

However, if you start the winter with a poorly filled vitamin D store, a deficiency can occur that has a harmful effect on our health. Certain diseases and medications can also inhibit the absorption of vitamin D3.

Vitamin D overdose: side effects

An overdose of vitamin D can only result from the wrong dosage of dietary supplements and vitamin D preparations.

Both Stiftung Warentest and Öko-Test have warned in recent years that vitamin D preparations are often overdosed and mostly unnecessary.

As far as the bones are concerned, the motto “a lot helps a lot” should not be assumed with the preparations, because an overdose does not lead to particularly strong bones, but on the contrary to a leaching of calcium from the bone substance and thus to osteoporosis.

The calcium released from the bones then accumulates in the body’s soft tissues and can thus impair the function of many important organs such as the heart, lungs, muscles, tendons and blood vessels. Kidney problems can also develop as a result, such as kidney calcification or the formation of kidney stones. In the long term, overdosing can even lead to kidney failure.

Other possible symptoms of a vitamin D overdose:

Constipation, abdominal pain and vomiting
loss of appetite and weight loss
high blood pressure
psychoses
headache
muscle and tendon pain
fatigue
confusion
dizziness

If you take vitamin D supplements, you should take these symptoms seriously because they can lead to serious physical impairments in the long term.

Daily requirement of vitamin D

Although vitamin D3 has such important functions in the body, a daily dose of just 20 micrograms is enough to cover our daily needs. However, it is possible to cover 80 to 90 percent of the daily vitamin D requirement in our latitudes by spending time outdoors, so that the requirement actually taken up with food (or with food supplements) is usually lower.

The BfR writes that an intake of 20 micrograms per day is only recommended “if the body does not produce vitamin D itself”.

With age, however, the body’s ability to produce the vitamin from sunlight decreases, but at the same time the need for it increases with regard to osteoporosis and mobility. It therefore makes sense for seniors to have regular medical examinations and advice on whether it is necessary to take vitamin supplements.

Unfortunately, the way we live today means that many Germans are not optimally supplied with vitamin D because they spend less and less time outdoors. But that doesn’t mean that you have to take nutritional supplements right away – and certainly not on your own.

The consumer center writes, citing a study by the Robert Koch Institute (Rki) from 2019: “Most Germans are far from a clinical vitamin D deficiency, which also has health effects.”

The German Society for Nutrition (DGE) only recommends vitamin D preparations if an improvement in the vitamin D status cannot be achieved either through self-synthesis or through diet.

Which foods contain the vitamin?

You can get around 10 to 20 percent of the vitamin D you need from food. Because it is fat-soluble, the sun vitamin is particularly found in

fatty fish such as salmon and herring
Liver (cod liver oil or beef liver)
egg yolk
Mushrooms, for example chanterelles and button mushrooms
Cheese like Gouda

There are also foods, such as dairy products and margarine, that contain added vitamin D.

Vitamin D test: for “reasonable suspicion”

Anyone who doubts that their own body is sufficiently supplied with vitamin D can have this tested by a doctor.

However, the BfR recommends: “Since a large proportion of the healthy German population cannot be assumed to have a vitamin D deficiency, the vitamin D supply should only be determined if there is reasonable suspicion of a deficiency situation or in persons at risk.”

In any case, before you reach for tablets or other preparations, you should have a vitamin D test done by your doctor. Like all dietary supplements, vitamin D preparations should really only be taken if a deficiency has been diagnosed by a doctor – otherwise you risk serious side effects.

Important to know: If the doctor considers the suspicion of a deficiency to be justified, the health insurance company will take over
cost of the test. According to Oko-Test, a test on your own account costs between 20 and 30 euros.

Anyone who just feels a little listless and tired in winter does not necessarily suffer from a vitamin D deficiency.

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