B vitamins B: with stress and fatigue

B vitamins B: with stress and fatigue

I. The role of group B vitamins in the body

B vitamins are a complex of eight water -soluble vitamins that play a key role in many vital processes in the body. Their general function is to promote the converting of food into energy, thereby maintaining the normal functioning of the nervous system, brain, cardiovascular system and hematopoiesis. Each vitamin of group B has unique properties and specific functions, however, their joint action provides optimal health and well -being.

1. Tiamin (vitamin B1): Energy and nervous system

Tiamin plays an essential role in the metabolism of carbohydrates, converting them into the energy necessary for the functioning of cells, especially nervous and muscle. He also participates in the synthesis of neurotransmitters, such as acetylcholine necessary for the transfer of nerve impulses.

• Metabolism of carbohydrates: Tiamine is a cooferment for several enzymes involved in glucose metabolism, the main source of energy for the brain and nervous system. The disadvantage of thiamine can lead to a violation of energy metabolism and, as a result, to fatigue, weakness and neurological problems.
• Nervous system: Tiamin supports the health of the myelin shell that protects the nerve fibers and ensures the effective transmission of nerve impulses. Tiamin deficiency can cause damage to myelin, leading to peripheral neuropathy, characterized by numbness, tingling and pain in the limbs.
• Sources: Tiamine is found in whole grain products, pork, legumes, nuts and seeds. Enriched products, such as bread and cereals, are also a good source of thiamine.

2. Riboflavin (vitamin B2): Energy and cellular growth

Riboflavin is necessary for energy exchange, functioning of cells, growth and development. It is a component of two important coofers-Flavmononucleotide (FMN) and Flavideninindininucleotide (FAD), which participate in many redox reactions in the body.

• Energy exchange: Riboflavin is involved in the metabolism of carbohydrates, fats and proteins, contributing to the release of energy from food. It is also necessary for the functioning of cytochromic enzymes that play a key role in the respiratory chain of mitochondria, where the main production of energy in the cells occurs.
• Antioxidant Protection: Riboflavin is necessary for the functioning of glutathioneductase, an enzyme that restores glutathione, an important antioxidant that protects cells from damage by free radicals.
• Vision: Riboflavin plays a role in maintaining the health of the eyes and can help prevent cataracts.
• Sources: Riboflavin is contained in dairy products, eggs, meat, green leafy vegetables, mushrooms and enriched grain products.

3. Niacin (vitamin B3): Energy, DNA and nervous system

Niacin plays an important role in energy exchange, DNA functioning and maintaining the health of the nervous system. It is a component of two coofers – nicotinindenindininucleotide (above) and nicotinindinindinindinucleotidfosphate (NAS), which participate in hundreds of enzymatic reactions in the body.

• Energy exchange: Niacin is involved in the metabolism of carbohydrates, fats and proteins, contributing to the release of energy from food. It is also necessary for the functioning of a glycolytic system, the process during which glucose is broken down to produce energy.
• DNA: Niacin plays a role in replication and restoration of DNA, maintaining the genetic integrity of cells.
• Nervous system: Niacin supports the health of nerve cells and is involved in the synthesis of neurotransmitters.
• Cholesterol: Niacin can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
• Sources: Niacin is found in meat, fish, poultry, mushrooms, arachis and enriched grain products. The body can also synthesize niacin from the amino acid of tryptophan.

4. Pantotenic acid (vitamin B5): Energy and hormones

Pantotenic acid is necessary for the production of energy, the synthesis of hormones and cholesterol. It is a component of cooferment A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins.

• Energy exchange: Pantotenic acid is involved in the Crebs cycle, the key process during which the nutrients with the release of energy occurs.
• Hormones: Pantotenic acid is necessary for the synthesis of adrenal hormones, such as cortisol, which regulate the body’s reaction to stress. It also participates in the synthesis of sex hormones.
• Cholesterol: Pantotenic acid is necessary for cholesterol synthesis, which is an important component of cell membranes and the precursor of steroid hormones.
• Sources: Pantotenic acid is widespread in food products, including meat, poultry, fish, eggs, dairy products, vegetables and whole grain products.

5. Pyridoxine (vitamin B6): proteins, amino acids and the nervous system

Pyridoxine is necessary for the metabolism of proteins and amino acids, the formation of neurotransmitters and maintaining the health of the immune system. It exists in three forms: pyridoxine, pyridoxal and pyridoxamine, which can be transformed into each other in the body.

• Metabolism of proteins and amino acids: Pyridoxine is involved in the breakdown of proteins into amino acids and in the synthesis of new amino acid proteins. It is also necessary for transamination, the process during which the aminogroup is transferred from one amino acid to another.
• Neurotransmitter: Pyridoxine is necessary for the synthesis of several important neurotransmitters, such as serotonin, dopamine and gamma-aminobatic acid (GABA), which regulate the mood, sleep and other brain functions.
• Immune system: Pyridoxine supports the health of the immune system, participating in the formation of lymphocytes, cells that fight infections.
• Sources: Pyridoxine is contained in meat, fish, poultry, bananas, potatoes, spinach and enriched grain products.

6. BIOTIN (vitamin B7): energy, hair, skin and nails

Biotin is necessary for the metabolism of carbohydrates, fats and proteins, as well as to maintain the health of hair, skin and nails. It is a coherent for several carboxylase, enzymes that participate in carboxylation reactions, during which the CO2 group is added to the molecule.

• Energy exchange: Biotin is involved in the metabolism of carbohydrates, fats and proteins, contributing to the release of energy from food.
• Hair, skin and nails: Biotin supports the health of hair, skin and nails, participating in the synthesis of keratin, the main structural protein of these tissues.
• Sources: Biotin is found in eggs, liver, kidneys, nuts, seeds and some vegetables. Intestinal bacteria can also produce biotin.

7. Folic acid (vitamin B9): cell division and growth

Folic acid is necessary for cellular division and growth, DNA and RNA formation, as well as to prevent defects in the nervous tube in the fetus during pregnancy. It is a coherent for several enzymes involved in the metabolism of nucleic acids and amino acids.

• Cellular division and growth: Folic acid is necessary for the synthesis of DNA and RNA, the genetic material of the cells. It plays a key role in the division and growth of cells, especially in periods of rapid growth, such as pregnancy and infancy.
• Nervous tube defects: Sufficient consumption of folic acid before and during pregnancy can help prevent defects of the nervous tube in the fetus, such as spine crevice (Spina Bifida) and anencephaly.
• Sources: Folic acid is found in dark green leafy vegetables, legumes, citrus fruits and enriched grain products.

8. Cobalamin (vitamin B12): nervous system, hematopoiesis and DNA

Cobalamin is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. It is a coherent for two enzymes: methylcobalamin and adenosylcobalamin, which participate in various metabolic processes.

• Nervous system: Cobalamin supports the health of the myelin shell that protects the nerve fibers and ensures the effective transmission of nerve impulses. Cobalamine deficiency can cause damage to myelin, leading to neurological problems, such as numbness, tingling, weakness and problems with coordination.
• Steaming: Cobalamin is necessary for the formation of red blood cells (red blood cells). Cobalamin deficiency can lead to megaloblastic anemia, a condition in which red blood cells become large and immature.
• DNA: Cobalamin is involved in the synthesis of DNA and RNA, the genetic material of the cells.
• Sources: Cobalamin is found only in animal products, such as meat, fish, poultry, eggs and dairy products. Vegetarians and vegans need to receive cobalamin from enriched products or food additives.

II. The effect of stress and fatigue on the need for vitamins of group b

Stress and fatigue can significantly increase the body’s need for B vitamins B. This is due to the fact that group B vitamins play a key role in the metabolism of energy and the functioning of the nervous system, which are especially strongly suffering during stress and fatigue.

1. Stress:

• Increased energy consumption: Stress causes the release of stress hormones, such as cortisol and adrenaline, which increase the body’s need for energy. B vitamins, especially thiamine, riboflavin and niacin, are necessary for the metabolism of carbohydrates, fats and proteins that provide energy.
• Disruption of the nervous system: Stress can disrupt the functioning of the nervous system, causing anxiety, irritability and insomnia. B vitamins, especially pyridoxine, cobalamin and niacin, are necessary for the synthesis of neurotransmitters that regulate the mood, sleep and other brain functions.
• Reducing appetite and assimilation of nutrients: Stress can reduce appetite and disrupt the absorption of nutrients, including B vitamins B.

2. Fatigue:

• Violation of energy metabolism: Fatigue is often a consequence of a violation of energy metabolism. B vitamins, especially thiamine, riboflavin, niacin and pantotenic acid, are necessary for the metabolism of carbohydrates, fats and proteins that provide energy.
• Reducing the function of the nervous system: Fatigue can lead to a decrease in the function of the nervous system, causing a decrease in concentration, memory deterioration and irritability. B vitamins, especially pyridoxine, cobalamin and niacin, are necessary to maintain the health of nerve cells and the synthesis of neurotransmitters.
• Lack of sleep: The lack of sleep can aggravate fatigue and increase the body’s need for vitamins of group B.

III. Symptoms of B vitamins deficiency

The deficiency of group B vitamins can be manifested by various symptoms, depending on which vitamin is not enough. General symptoms of group B vitamins include:

• Fatigue and weakness: This is one of the most common symptoms of deficiency of B vitamins, especially thiamine, riboflavin, niacin and pantothenic acid.
• Irritability and anxiety: The deficiency of B vitamins, especially pyridoxine, cobalamine and niacin, can lead to irritability, anxiety and mood swings.
• Problems with concentration and memory: The deficiency of group B vitamins, especially thiamine, cobalamine and niacin, can worsen concentration and memory.
• Numbness and tingling in the limbs: The deficiency of thiamine and cobalamine can cause peripheral neuropathy, characterized by numbness, tingling and pain in the limbs.
• Skin and hair problems: Riboflavin deficiency, niacin and biotin can lead to skin and hair problems, such as dry skin, dermatitis and hair loss.
• Anemia: The deficiency of folic acid and cobalamine can cause megaloblastic anemia, a condition in which red blood cells become large and immature.
• Ulcers in the mouth and in the tongue: Riboflavin and Niacin’s deficiency can cause ulcers in the mouth and tongue.
• Diarrhea: Niacin deficiency can cause diarrhea.

IV. Sources of group B vitamins in food

B vitamins are found in various foods. A balanced diet, including a variety of products, can provide sufficient consumption of B vitamins B.

• TIAMIN (B1): Pork, whole grain products, legumes, nuts and seeds.
• Riboflavin (b2): Dairy products, eggs, meat, green leafy vegetables, mushrooms and enriched grain products.
• Niacin (B3): Meat, fish, poultry, mushrooms, peanuts and enriched grain products.
• Pantotenic acid (B5): Meat, poultry, fish, eggs, dairy products, vegetables and whole grains.
• Pyridoxin (B6): Meat, fish, poultry, bananas, potatoes, spinach and enriched grain products.
• Biotin (B7): Eggs, liver, kidneys, nuts, seeds and some vegetables.
• Folic acid (B9): Dark green leafy vegetables, legumes, citrus fruits and enriched grain products.
• Kobalamin (B12): Meat, fish, poultry, eggs and dairy products.

V. Food additives with B vitamins

In some cases, especially with stress, fatigue or deficiency of certain vitamins, it may take food additives with B vitamins B.

• Complex of B vitamins B: The complex of B vitamins contains all eight B vitamins in balanced doses. This is a convenient way to provide sufficient consumption of all vitamins of group B.
• Separate B vitamins B: In some cases, it may be necessary to take individual vitamins of group B, for example, cobalamine for vegetarians and vegans or folic acid for pregnant women.

VI. Cautions and side effects

B vitamins are water -soluble, so excess vitamins are excreted from the body in urine. However, when taking high doses of group B vitamins, side effects can occur, such as:

• Nausea and vomiting: Reception of high doses of niacin can cause nausea and vomiting.
• Redness of the skin: Reception of high doses of niacin can cause redness of the skin.
• Nervous disorders: Taking high doses of pyridoxine can cause nervous disorders.

Before taking food additives with B vitamins, you need to consult a doctor, especially if you have any diseases or take any medication.

VII. The interaction of group B vitamins with drugs

B vitamins can interact with some drugs, affecting their effectiveness or causing side effects.

• Metotrexat: Folic acid can reduce the effectiveness of methotrexate, drugs used to treat cancer and autoimmune diseases.
• Levodopa: Pyridoxine can reduce the effectiveness of levodopa, drugs used to treat Parkinson’s disease.
• Antibiotics: Some antibiotics can reduce the absorption of B vitamins B.

Before taking B vitamins, it is necessary to inform the doctor about all the drugs taken.

VIII. Recommendations for consumption of B vitamins

Recommended daily consumption norms for B vitamins vary depending on age, gender and health status. It is important to adhere to a balanced diet that includes a variety of products rich in group B vitamins. In some cases, especially with stress, fatigue or deficiency of certain vitamins, food additives may be required. Before taking food additives, you need to consult a doctor.

IX. B vitamins and mental health

B vitamins play an important role in maintaining mental health. B vitamins deficiency can lead to depression, anxiety and other mental disorders.

• Serotonin: Pyridoxine (B6) is necessary for the synthesis of serotonin, neurotransmitter, which regulates mood, sleep and appetite.
• Dofamine: Pyridoxine (B6) is also necessary for the synthesis of dopamine, neurotransmitter, which is involved in motivation, pleasure and attention.
• GABA: Pyridoxine (B6) is necessary for the synthesis of an aminoamal acid gamma (GABA), neurotransmitter, which has a calming and relaxing effect.
• Homocystein: Folic acid (B9) and cobalamin (B12) are necessary for the metabolism of homocysteine, amino acids, the high level of which can be associated with depression and other mental disorders.

X. Vitamins of group B and elderly age

Older people are more susceptible to deficiency of group B vitamins due to a decrease in appetite, violation of the absorption of nutrients and taking some drugs. B vitamins deficiency can lead to neurological problems, anemia and other health problems in older people.

• Kobalamin (B12): The assimilation of cobalamine decreases with age due to a decrease in the production of gastric acid.
• Folic acid (B9): Elderly people often do not receive enough folic acid with food.
• TIAMIN (B1): Older people are more susceptible to thiamine deficiency due to alcohol use and taking some drugs.

Older people are recommended to regularly check the level of B vitamins and, if necessary, take food additives.

XI. The role of group B vitamins in sports and physical activity

B vitamins play an important role in sports and physical activity, since they are necessary for energy exchange and functioning of muscles.

• Energy exchange: B vitamins, especially thiamine, riboflavin, niacin and pantotenic acid, are necessary for the metabolism of carbohydrates, fats and proteins that provide energy for physical activity.
• Muscle function: B vitamins, especially pyridoxine, are necessary for the synthesis of proteins and amino acids, which are building muscle blocks.
• Recovery: B vitamins help to recover after training, reducing inflammation and muscle damage.

Athletes and physically active people are recommended to use a sufficient amount of group B vitamins with food or taking food supplements.

XII. B vitamins and vegetarianism/veganism

Vegetarians and vegans can be subject to deficiency of vitamin B12, since it is found only in animal products. They need to receive B12 from enriched products (for example, vegetable milk, cereals) or additives. Other B vitamins, as a rule, are quite accessible from plant sources, but it is important to observe a balanced diet that includes whole grains, legumes, nuts, seeds, vegetables and fruits.

XIII. Factors affecting the assimilation of group B vitamins

Several factors can affect the assimilation of group B vitamins, including:

• Age: The assimilation of vitamin B12 decreases with age.
• Diseases of the gastrointestinal tract: Diseases, such as Crohn’s disease and celiac disease, can violate the absorption of B vitamins B.
• Alcohol: The use of alcohol can reduce the absorption of some vitamins of group B, especially thiamine.
• Medicines: Some drugs, such as antibiotics and proton pump inhibitors, can affect the absorption of vitamins of group B.
• Smoking: Smoking can reduce vitamin B12 in the blood.

XIV. Laboratory diagnosis of deficiency of vitamins of group B

B vitamins deficiency can be diagnosed using blood laboratory tests. The most common tests include:

• General blood test: It can show anemia associated with a deficiency of vitamin B12 or folic acid.
• Vitamin B12 level in blood serum: It measures the amount of vitamin B12 in the blood.
• The level of folic acid in the blood serum: Measures the amount of folic acid in the blood.
• The level of homocysteine ​​in the blood: An increased level of homocysteine ​​may indicate a deficiency of vitamin B12, folic acid or vitamin B6.
• Methylmalonic acid (MMK): An increased level of MMK in the urine or blood is a more sensitive indicator of vitamin B12 deficiency than measuring the B12 level in blood serum.

XV. Additional advantages of group b vitamins

In addition to the above advantages, group B vitamins can also have a positive effect on:

• Cardiovascular system: Folic acid, vitamin B6 and vitamin B12 help reduce homocysteine ​​levels, which can reduce the risk of cardiovascular diseases.
• Immune system: B vitamins, especially vitamin B6, play an important role in maintaining the health of the immune system.
• Skin health: Biotin, Niacin and Riboflavin help maintain skin health.
• Hair health: Biotin helps maintain hair health.
• Eye health: Riboflavin can help prevent cataracts.

XVI. Conclusion

B vitamins are important nutrients necessary for optimal health and well -being. They play a key role in the energy exchange, the functioning of the nervous system, the brain, the cardiovascular system and hematopoiesis. A balanced diet, including a variety of products rich in group B vitamins, can provide sufficient consumption of these important nutrients. In some cases, especially with stress, fatigue or deficiency of certain vitamins, food additives may be required. Before taking food additives, you need to consult a doctor.