Vitamin B in Grand Rapids, Michigan: What Local Residents Should Know

Vitamin B is actually a family of eight different vitamins—often called the B-complex vitamins—that play key roles in how your body uses food for energy, supports your brain and nerves, and makes healthy blood cells.

For people living in Grand Rapids, MI, understanding vitamin B is especially important because:

• Long, dark winters and less sunlight can affect appetite and energy.
• Older adults, people with chronic conditions, and those with limited diets are at higher risk of certain B vitamin deficiencies.
• Alcohol use, smoking, and highly processed diets—common lifestyle factors everywhere, including West Michigan—can reduce B vitamin levels.

If you have concerns about your vitamin status, you can talk with your primary care provider at Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, or Mercy Health, or contact the Kent County Health Department for nutrition resources.

What Are B-Group (B-Complex) Vitamins?

There are 13 essential vitamins, and 8 of them are B vitamins:

• B1 – Thiamin
• B2 – Riboflavin
• B3 – Niacin
• B5 – Pantothenic acid
• B6 – Pyridoxine
• B7 – Biotin
• B9 – Folate (folic acid in supplements and fortified foods)
• B12 – Cyanocobalamin

Do B Vitamins Give You Energy?

B vitamins do not directly provide energy like calories from carbohydrates, proteins, or fats. However, they are essential helpers that allow your body to:

• Convert carbohydrates, fats, and proteins into usable energy
• Make healthy red blood cells that carry oxygen
• Support brain and nerve function
• Build and repair DNA

Without enough B vitamins, you may feel tired, weak, or mentally “foggy,” even if you’re eating enough calories.

How B Vitamins Behave in the Body

Water-Soluble and Easily Lost

All B vitamins are water-soluble, which means:

• Your body doesn’t store most of them in large amounts (exceptions: B12 and folate, which are stored mainly in the liver).
• Excess B vitamins are usually excreted in your urine.
• You need to eat foods with B vitamins regularly.

B vitamins are also delicate:

• Can be destroyed or lost through overcooking, especially boiling in large amounts of water.
• Can be reduced by food processing, such as refining grains into white flour or white rice.

This is one reason wholegrain breads, brown rice, and wholemeal flours are more nutritious than their white counterparts commonly found in many Grand Rapids grocery stores.

Vitamin B in the Grand Rapids Diet

In West Michigan, most people can meet their B vitamin needs by eating a varied, balanced diet that includes:

• Whole grains (oats, whole wheat bread, brown rice, barley)
• Lean meats, poultry, and fish
• Eggs and dairy (milk, yogurt, cheese)
• Beans, lentils, and other legumes
• Nuts and seeds
• Leafy green vegetables
• Fruits, especially citrus and berries

Because cold winters in Grand Rapids can lead to more comfort foods and processed options, it’s important to make a conscious effort to include whole foods rich in B vitamins.

If you’re unsure about your intake, consider speaking with a registered dietitian at a local health system or through Grand Rapids Public Health programs.

Vitamin B Supplements in Grand Rapids: Do You Need Them?

Vitamin B supplements are widely available in pharmacies and grocery stores across Grand Rapids, including Meijer, Walgreens, CVS, and local health food stores. However:

• Most healthy adults can meet their needs through a balanced diet.
• Taking more than you need will usually just be excreted in urine—wasting money.
• In some cases, high doses can be harmful or mask other health problems.

Before Starting a B-Complex Supplement

Talk with:

• Your primary care provider
• A registered dietitian
• A prenatal provider if you’re pregnant or planning pregnancy

This is especially important if you:

• Are over age 60
• Follow a vegan or very restricted diet
• Have digestive disorders (Crohn’s disease, celiac disease, bariatric surgery history)
• Take multiple medications
• Drink alcohol heavily

Local clinics in Grand Rapids can also order blood tests for B12, folate, and sometimes other B vitamins if a deficiency is suspected.

Types of Vitamin B and Where to Find Them

1. Thiamin (Vitamin B1)

What it does

• Helps convert glucose (sugar) into energy
• Supports nerve function

Good sources

• Wholemeal and wholegrain cereals and breads
• Seeds (especially sesame seeds)
• Legumes (beans, lentils, peas)
• Wheatgerm
• Nuts
• Yeast and yeast spreads

In the United States, many white and wholemeal flours used for bread are fortified with thiamin, which helps reduce deficiency risk.

Thiamin deficiency

More common in:

• People with excessive alcohol intake
• People with very poor diets or severe calorie restriction

Symptoms can include:

• Fatigue and lethargy
• Irritability and confusion
• Poor coordination in arms or legs
• Muscle weakness

Severe deficiency can cause beriberi, which affects:

• Dry beriberi – mainly the nervous system
• Wet beriberi – mainly the cardiovascular system (heart and circulation)

Another thiamin-deficiency condition is Wernicke–Korsakoff syndrome (“wet brain”), strongly linked to chronic alcohol misuse and poor nutrition. If you or someone you know in the Grand Rapids area struggles with alcohol use and shows these symptoms, seek medical care at a local emergency department or urgent care.

2. Riboflavin (Vitamin B2)

What it does

• Helps with energy production
• Supports vision and skin health

Good sources

• Milk, yogurt, cottage cheese
• Wholegrain breads and cereals
• Egg whites
• Leafy green vegetables (spinach, kale, collards)
• Meat and liver
• Yeast

Riboflavin deficiency (ariboflavinosis)

Rare on its own and usually occurs with other B vitamin deficiencies. People at risk include:

• Those who drink excessive alcohol
• People who avoid milk and dairy products without replacing them with other nutrient-rich foods

3. Niacin (Vitamin B3)

What it does

• Helps the body convert carbohydrates, fats, and alcohol into energy
• Supports skin health, the nervous system, and the digestive system

Good sources

• Meats (beef, pork)
• Fish
• Poultry (chicken, turkey)
• Milk and eggs
• Wholegrain breads and cereals
• Nuts
• Mushrooms

Niacin deficiency (pellagra)

Historically seen in populations relying heavily on corn-based diets without proper processing. Today, it may occur in:

• People with chronic alcohol use disorder
• People with severe digestive disorders that limit nutrient absorption

Classic symptoms of pellagra are known as the “3 Ds”:

• Dermatitis (skin rash)
• Diarrhea
• Dementia

If untreated, pellagra can be life-threatening, though it is rare in Grand Rapids.

Excessive niacin intake

High-dose niacin supplements (often used to affect cholesterol) can cause:

• Flushing and itching
• Nausea
• Potential liver damage

These doses should only be taken under medical supervision, such as through a cardiologist or primary care provider in Grand Rapids.

4. Pantothenic Acid (Vitamin B5)

What it does

• Helps metabolize carbohydrates, proteins, fats, and alcohol
• Aids in the production of red blood cells
• Helps make steroid hormones (like cortisol)

Good sources

Pantothenic acid is found in many foods, including:

• Liver and meats
• Milk
• Kidneys
• Eggs
• Yeast
• Peanuts
• Legumes

Because it’s so widespread in the diet, deficiency is extremely rare, even in colder climates like West Michigan.

5. Pyridoxine (Vitamin B6)

What it does

• Helps with protein and carbohydrate metabolism
• Supports red blood cell formation
• Involved in the production of brain chemicals (neurotransmitters)
• Supports immune function and steroid hormone activity

Good sources

• Cereal grains
• Legumes
• Green leafy vegetables
• Fish and shellfish
• Meat and poultry
• Nuts
• Liver
• Certain fruits

Pyridoxine deficiency

Rare, but risk is higher in:

• People who drink excessive alcohol
• Some women on oral contraceptive pills
• Older adults

Pyridoxine toxicity

Usually due to high-dose supplements, not food. Very high intakes over time can:

• Damage nerves
• Cause numbness or tingling in hands and feet

Always consult a healthcare provider before taking high-dose B6 supplements.

6. Biotin (Vitamin B7)

What it does

• Supports fat synthesis
• Involved in amino acid metabolism
• Helps with glycogen synthesis (how the body stores carbohydrate)

Good sources

Biotin is widely distributed in foods and is needed only in small amounts, so deficiency is rare. It is found in:

• Eggs (cooked)
• Nuts and seeds
• Fish
• Meat
• Some vegetables

Biotin and egg whites

Over-consuming raw egg whites for several months (for example, in some bodybuilding diets) can cause deficiency because a protein in raw egg white (avidin) binds biotin and prevents absorption.

High biotin intake

Very high biotin intake may affect certain lab tests (for example, thyroid or heart tests), so always tell your Grand Rapids healthcare provider if you are taking large-dose biotin supplements.

7. Folate (Vitamin B9) / Folic Acid

What it does

• Helps form red blood cells, which carry oxygen throughout the body
• Supports DNA synthesis and cell growth
• Crucial for the development of the fetal nervous system (neural tube) in early pregnancy

Folate vs. folic acid

• Folate – the form naturally present in foods
• Folic acid – the synthetic form used in supplements and fortified foods

Good sources

• Leafy green vegetables (spinach, kale, collard greens)
• Legumes (beans, lentils, peas)
• Citrus fruits (oranges, grapefruits)
• Fortified breads and cereals

Since 2009, most bread in the United States (except organic) has been fortified with folic acid, which helps reduce neural tube defects.

Folate and pregnancy in Grand Rapids

Women of childbearing age should consume adequate folate daily. If you are:

• Pregnant
• Planning to become pregnant
• Not using reliable birth control and could become pregnant

You should speak with your OB/GYN, midwife, or primary care provider in Grand Rapids about taking a prenatal vitamin with folic acid. This helps reduce the risk of neural tube defects such as spina bifida.

Excessive folic acid intake

Intakes above 1,000 mcg (1 mg) per day over time may cause:

• Malaise (general discomfort)
• Irritability
• Intestinal upset

The biggest concern is that too much folic acid can mask a vitamin B12 deficiency, delaying diagnosis and treatment. For this reason, it’s best to keep both folate and B12 within recommended amounts.

8. Cyanocobalamin (Vitamin B12)

What it does

• Helps produce and maintain the myelin sheath around nerve cells
• Supports mental function
• Essential for red blood cell formation
• Helps break down certain fatty acids and amino acids for energy

Relationship with folate

Vitamin B12 and folate depend on each other to work properly. A deficiency in one can affect the function of the other.

Good sources

Vitamin B12 is found almost exclusively in animal-derived foods, such as:

• Meat
• Poultry
• Fish and shellfish
• Eggs
• Milk, cheese, and other dairy products

Who is at risk of B12 deficiency in Grand Rapids?

• Vegans and strict vegetarians who do not consume animal products
• Breastfed babies of vegan mothers who are not supplementing adequately
• Older adults, especially those with reduced stomach acid or absorption issues
• People with digestive disorders (e.g., celiac disease, Crohn’s disease)
• Those who have had bariatric surgery or parts of the stomach/intestine removed

Common symptoms can include:

• Fatigue and weakness
• Pale skin
• Numbness or tingling in hands and feet
• Balance problems
• Memory or mood changes

Local providers in Grand Rapids can check B12 levels with a simple blood test and treat deficiency with oral supplements or injections, depending on the cause.

Seasonal and Local Considerations in Grand Rapids

Living in West Michigan brings some unique factors that can influence vitamin B status:

• Cold winters and shorter daylight hours may lead to more indoor time, less physical activity, and higher intake of processed comfort foods, which are often lower in B vitamins.
• Older adults in Grand Rapids, especially those living alone or with limited mobility in winter, may have less access to fresh foods and may eat less overall.
• Alcohol use can be a concern everywhere; in any community, heavy drinking increases the risk of deficiencies in thiamin (B1), B6, niacin, and others.

Local resources that can help:

• Kent County Health Department – nutrition programs, WIC, and public health education
• Grand Rapids Public Health initiatives – community health and nutrition outreach
• Hospital systems like Corewell Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health – primary care, dietitians, and specialized clinics

Key Takeaways About B Vitamins for Grand Rapids Residents

• B-group vitamins don’t directly give you energy, but they are essential for your body to use energy from carbohydrates, fats, and proteins.
• Deficiencies in the U.S. and West Michigan are usually due to poor diet, alcohol misuse, digestive disorders, or restrictive eating patterns, not lack of food availability.
• Symptoms of deficiency can include fatigue, confusion, irritability, poor coordination, muscle weakness, and changes in skin, digestion, or mood.
• Some conditions, like beriberi (B1 deficiency) and pellagra (B3 deficiency), are rare but serious and linked to severe nutritional imbalance and/or alcohol use.
• Supplements are not automatically safe or necessary. High doses of some B vitamins can cause side effects or mask other deficiencies, especially the interaction between folate and B12.
• For most people in Grand Rapids, a balanced diet rich in whole grains, lean proteins, dairy, legumes, nuts, seeds, fruits, and vegetables will provide all the B vitamins needed.

If you’re concerned about your vitamin B status, persistent fatigue, or dietary limitations, schedule an appointment with a local healthcare provider or registered dietitian in Grand Rapids, MI for personalized advice and possible testing.