B vitamins B: Why do the body need them

B vitamins B: Why do the body need them

Section 1: Review of group B vitamins and their significance

B vitamins are a complex of water -soluble vitamins that play a key role in many vital functions of the body. Unlike fat -soluble vitamins, group B vitamins do not accumulate in the body in significant quantities, and their regular intake with food or in the form of additives is necessary to maintain optimal health. This complex includes eight different vitamins, each of which has unique properties and performs specific tasks, closely interacting with each other to ensure the coordinated operation of various systems.

The disadvantage of even one of the B vitamins can lead to various symptoms and diseases, which emphasizes the importance of a balanced diet rich in these substances. In the modern world, with its processed products and a fast pace of life, a deficiency of group B vitamins is becoming an increasingly common phenomenon that requires a conscious approach to nutrition and, if necessary, the use of additional measures.

The value of B vitamins goes far beyond the simplest maintenance of the energy level. They participate in processes that determine the mental health, the state of the nervous system, the health of the skin and hair, as well as in the formation and functioning of blood cells. Their role in the metabolism of carbohydrates, fats and proteins makes them indispensable for the proper use of energy obtained from food.

In the following sections, we will examine in detail each of the vitamins of group B, their functions, sources and consequences of the deficit, in order to provide a comprehensive understanding of their importance for the body.

Section 2: Thiamine (Vitamin B1)

Tiamin, also known as vitamin B1, is the first open vitamin of group B and plays a crucial role in carbohydrate metabolism. Its main function is to convert carbohydrates into the energy necessary to maintain the normal operation of cells, tissues and organs. Tiamin is involved in the work of the enzymes necessary for decarboxylation of alpha coat acids, the key stage in the metabolism of carbohydrates and amino acids.

In addition to energy metabolism, thiamine is important for the health of the nervous system. He participates in the transmission of nerve impulses and maintaining the myelin shell, which protects the nerve fibers. The disadvantage of thiamine can lead to damage to the nerves and the development of neurological symptoms.

The main functions of thiamine:

• Metabolism of carbohydrates: Connection of carbohydrates into energy.
• The function of the nervous system: The transfer of nerve impulses and maintaining the myelin shell.
• Heart function: Maintaining a healthy work of the heart muscle.

Tiamin sources:

• Whole grain products: Brown rice, oatmeal, whole grain bread.
• Legumes: Beans, lentils, peas.
• Nuts and seeds: Sunflower seeds, macadamia nuts.
• Pork: Low -fat pork.
• Enriched products: Some breakfast flakes, bread.

Tiamine deficit:

Tiamine deficiency can lead to various violations, the most famous of which is Beri Berie. Beri-Bury manifests itself in two main forms:

• Sukhaaya has since: It is characterized by neurological symptoms, such as weakness, numbness of the extremities, loss of reflexes and mental disorders.
• Wet Bari-Bari: It is characterized by heart failure, edema and difficulty breathing.

Other symptoms of thiamine deficiency include:

• Fatigue
• Irritability
• Loss of appetite
• Problems with memory and concentration

Tiamine risk factors increasing the risk of deficiency:

• Alcoholism: Alcohol prevents the absorption of thiamine and increases its excretion from the body.
• Unstable nutrition: A diet, consisting mainly of processed products poor in thiamine.
• Chronic diseases: Diseases affecting the absorption of nutrients, such as Crohn’s disease.
• Dialysis: The dialysis procedure can wash thiamine from the body.

Recommended daily dose of thiamine:

The recommended daily dose of thiamine varies depending on age, gender and health. Usually it is about 1.2 mg for men and 1.1 mg for women.

Section 3: Riboflavin (vitamin B2)

Riboflavin, or vitamin B2, plays a key role in energy exchange, like thiamine. It is necessary for the metabolism of carbohydrates, fats and proteins, as well as for the functioning of other vitamins of group B. Riboflavin is a component of two coofers, flavinmononucleotide (FMN) and flavidenindininducleota (FAD), which participate in numerous redox reactions in the body.

In addition to energy metabolism, riboflavin is important for the health of the skin, mucous membranes and eyes. It is involved in maintaining the integrity of the skin and mucous membranes, and also protects the cells from damage to free radicals.

The main functions of riboflavin:

• Energy exchange: Participates in the metabolism of carbohydrates, fats and proteins.
• Health of the skin and mucous membranes: Maintaining the integrity of the skin and mucous membranes.
• Antioxidant Protection: Protects cells from damage by free radicals.
• The function of other vitamins of group B: It is necessary for the functioning of other vitamins of group B.

Riboflavin sources:

• Dairy products: Moloko, yogurt, cheese.
• Meat: Liver, kidneys.
• Eggs: Especially the yolk.
• Green sheet vegetables: Spinach, broccoli, asparagus.
• Enriched products: Some breakfast flakes, bread.

Fisheries deficiency:

Riboflavin deficiency, also known as ariboflavinosis, is manifested by various symptoms, mainly associated with the skin and mucous membranes.

Symptoms of riboflavin deficiency include:

• Heyrozy: Cracks in the corners of the mouth.
• Glossit: Inflammation of the tongue.
• Dermatitis: Inflammation of the skin, especially on the face.
• Photophobia: Sensitivity to light.
• Anemia: Reducing the number of red blood cells.

Riboflavin deficiency risk factors:

• Unstable nutrition: The diet is poor in riboflavin.
• Alcoholism: Alcohol prevents the absorption of riboflavin.
• Some drugs: Some drugs can reduce the level of riboflavin in the body.
• Vegetarianism/Veganism: Without careful planning of the diet, riboflavin deficiency may occur.

Recommended daily dose of riboflavin:

The recommended daily dose of riboflavin varies depending on age, gender and health. Usually it is about 1.3 mg for men and 1.1 mg for women.

Section 4: Niacin (vitamin B3)

Niacin, or vitamin B3, exists in two forms: nicotinic acid and nicotinamide. It plays a key role in the energy exchange and functioning of more than 400 enzymes in the body. Niacin is necessary for the metabolism of carbohydrates, fats and proteins, as well as for the synthesis of DNA and RNA. It participates in the transmission of signals between the cells and protects the cells from damage.

The main functions of Niacin:

• Energy exchange: Participates in the metabolism of carbohydrates, fats and proteins.
• Synthesis DNA and RNA: It is necessary for the synthesis of genetic material.
• Signal transmission between cells: Participates in communication between cells.
• Antioxidant Protection: Protects cells from damage.
• Close -to -level decrease in cholesterol: Nicotinic acid can reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).

Sources of Niacin:

• Meat: Bird, beef, pork.
• Fish: Tuna, salmon.
• Nuts and seeds: Arachis, sunflower seeds.
• Mushrooms: Shitaka, champignons.
• Whole grain products: Brown rice, oatmeal.
• Enriched products: Some breakfast flakes, bread.

Niacina deficiency:

Niacin deficiency leads to Pellagra, a disease characterized by three “D”: dermatitis, diarrhea and dementia.

Symptoms of niacin deficiency include:

• Dermatitis: Symmetric rash on the skin, especially in areas subject to sun.
• Diarrhea: Digestive disorder.
• Dementia: Cognitive disorders, memory loss, mental disorders.
• Inflammation of the tongue: Glossit.
• Fatigue
• Loss of appetite

Factors that increase the risk of niacin deficiency:

• Unstable nutrition: A diet poor in niacin.
• Alcoholism: Alcohol prevents the assimilation of niacin.
• Diseases affecting the assimilation of niacin: Some diseases may disrupt the absorption of niacin from food.
• Diet, poor in triple: Triptofan is the predecessor of Niacin, and its deficit can lead to a lack of niacin.

Recommended daily dose of niacin:

The recommended daily dose of Niacin varies depending on age, gender and health. Usually it is about 16 mg for men and 14 mg for women.

Exceeding the dose of niacin:

Reception of high doses of niacin (especially nicotinic acid) can lead to side effects, such as redness of the skin (tides), itching, nausea, vomiting and damage to the liver. Therefore, taking high doses of niacin should be carried out only under the supervision of a doctor.

Section 5: Pantotenic acid (vitamin B5)

Pantotenic acid, or vitamin B5, is a key component of cooferment A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. COA is necessary for the synthesis of fatty acids, cholesterol, hormones and neurotransmitters. Pantotenic acid is also involved in the detoxification of the body and maintaining skin health.

The main functions of pantothenic acid:

• Energy exchange: Participates in the metabolism of carbohydrates, fats and proteins.
• Synthesis of fatty acids, cholesterol and hormones: It is necessary for the synthesis of these important substances.
• Detoxification: Participates in the elimination of toxins from the body.
• Skin health: Maintaining skin health.

Sources of pantothenic acid:

Pantotenic acid is widespread in food products, so its deficiency is rare.

The main sources of pantothenic acid:

• Meat: Bird, beef, pork.
• Fish: Salmon, tuna.
• Eggs: Especially the yolk.
• Dairy products: Moloko, yogurt, cheese.
• Vegetables: Broccoli, avocado, mushrooms.
• Whole grain products: Brown rice, oatmeal.
• Legumes: Beans, lentils.

Pantothenic acid deficiency:

The deficiency of pantothenic acid is extremely rare due to its wide distribution in food products. However, in experimental conditions, when restricted the intake of pantothenic acid, the following symptoms can be observed:

• Fatigue
• Headaches
• Irritability
• Insomnia
• Numbness and tingling in the limbs
• Muscle cramps

Factors that increase the risk of pantothenic acid deficiency:

• Strict power restriction: Long -term fasting or a very limited diet.
• Search violations: Some diseases of the gastrointestinal tract.

Recommended daily dose of pantotenic acid:

Since pantothenic acid deficiency is rare, there are no clear recommendations for a daily dose. However, it is usually recommended to consume about 5 mg per day.

Section 6: Pyridoxin (vitamin B6)

Pyridoxine, Pyridoxal and Pyridoxamine are three forms of vitamin B6. It plays a key role in the metabolism of amino acids, which are building proteins. Vitamin B6 is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. It is also important for the formation of red blood cells and maintaining the immune system.

The main functions of vitamin B6:

• Amino acid metabolism: Participates in splitting and synthesis of amino acids.
• Synthesis neurotransmitted: It is necessary for the synthesis of serotonin, dopamine and norepinephrine.
• Formation of red blood cells: Participates in the formation of hemoglobin.
• Maintaining the immune system: Strengthens the immune system.

Sources of vitamin B6:

• Meat: Bird, beef, pork.
• Fish: Tuna, salmon.
• Vegetables: Potatoes, bananas, spinach.
• Fruits: Avocado.
• Nuts and seeds: Walnuts, sunflower seeds.
• Whole grain products: Brown rice, oatmeal.

Vitamin B6 deficiency:

Vitamin B6 deficiency can lead to various symptoms, including:

• Anemia: Reducing the number of red blood cells.
• Dermatitis: Skin inflammation.
• Depression
• Irritability
• Convulsions
• Numbness and tingling in the limbs

Factors that increase the risk of vitamin B6 deficiency:

• Alcoholism: Alcohol prevents the absorption of vitamin B6.
• Some drugs: Some drugs can reduce vitamin B6 in the body.
• Kidney diseases: Kidney diseases can lead to loss of vitamin B6.
• Autoimmune diseases: Some autoimmune diseases can affect the level of vitamin B6.

Recommended daily dose of vitamin B6:

The recommended daily dose of vitamin B6 varies depending on age, gender and health. Usually it is about 1.3 mg for adults.

Exceeding the dose of vitamin B6:

Taking high doses of vitamin B6 for a long time can lead to damage to the nerves and the development of neurological symptoms, such as numbness and tingling in the limbs, as well as coordination disorders. Therefore, taking high doses of vitamin B6 should be carried out only under the supervision of a doctor.

Section 7: Biotin (Vitamin B7)

Biotin, or vitamin B7, plays an important role in the metabolism of carbohydrates, fats and proteins. He is a cofactor of several enzymes involved in these processes. Biotin is also important for the health of the skin, hair and nails.

The main functions of biotin:

• Energy exchange: Participates in the metabolism of carbohydrates, fats and proteins.
• Health of the skin, hair and nails: Maintaining health, hair and nails.

Sources of biotin:

Biotin is found in various foods, and is also produced by intestinal bacteria.

The main sources of biotin:

• Meat: Liver, kidneys.
• Eggs: Especially the yolk.
• Nuts and seeds: Almonds, walnuts, sunflower seeds.
• Vegetables: Sweet potatoes, spinach, broccoli.
• Mushrooms: Champignons.

Biotin deficiency:

Biotin deficiency is rare, since it is found in various foods and is produced by intestinal bacteria. However, in some cases, a biotin deficiency may occur, leading to the following symptoms:

• Hair loss
• Dermatitis: Skin inflammation.
• Fragility of nails
• Fatigue
• Depression
• Muscle pain

Factors that increase the risk of biotin deficiency:

• The use of raw eggs: Raw eggs contain avidine, a protein that binds biotin and prevents its absorption. When preparing eggs, avidine is denatured and loses its ability to bind biotin.
• Long -term use of antibiotics: Antibiotics can disturb the intestinal microflora and reduce the production of biotin with intestinal bacteria.
• Genetic disorders: Some genetic disorders may prevent the assimilation of biotin.

Recommended daily dose of biotin:

There are no clear recommendations for the daily dose of biotin. However, it is usually recommended to consume about 30 μg per day.

Section 8: Folic acid (vitamin B9)

Folic acid, or vitamin B9, is necessary for the growth and division of cells. It plays a key role in the synthesis of DNA and RNA, as well as in amino acid metabolism. Folic acid is especially important for pregnant women, as it prevents defects in the nervous tube in the fetus.

The main functions of folic acid:

• Synthesis DNA and RNA: It is necessary for the synthesis of genetic material.
• Cell growth and division: Participates in the processes of growth and division of cells.
• Prevention of defects in the nervous tube in the fetus: Especially important for pregnant women.
• Amino acid metabolism: Participates in amino acid metabolism.

Folic acid sources:

• Green sheet vegetables: Spinach, broccoli, asparagus, salad Roman.
• Legumes: Lentils, beans, peas.
• Citrus fruit: Orange, grapefruit.
• Avocado
• Enriched products: Some breakfast flakes, bread.

Folic acid deficiency:

Folic acid deficiency can lead to various disorders, including:

• Megaloblastic anemia: Anemia characterized by the presence of large, immature red blood cells.
• Fruit nervous tube defects: In pregnant women, folic acid deficiency can lead to serious defects in the fetus.
• Fatigue
• Irritability
• Problems with concentration
• Ulcers in the mouth

Folic acid risk factors:

• Unstable nutrition: A diet, poor folic acid.
• Alcoholism: Alcohol prevents the absorption of folic acid.
• Some drugs: Some drugs can reduce the level of folic acid in the body.
• Diseases affecting the absorption of nutrients: Some diseases of the gastrointestinal tract.
• Pregnancy: The need for folic acid increases during pregnancy.

Recommended daily dose of folic acid:

The recommended daily dose of folic acid varies depending on age, gender and health. Usually it is about 400 mcg for adults. Pregnant women are recommended to consume 600 μg of folic acid per day.

Section 9: Cobalamin (Vitamin B12)

Cobalamin, or vitamin B12, is necessary for the normal functioning of the nervous system and the formation of red blood cells. It is involved in the synthesis of DNA and RNA, as well as in the metabolism of fatty acids and amino acids. Vitamin B12 is contained only in animal products, so vegetarians and vegans need to take it in the form of additives.

The main functions of vitamin B12:

• The normal functioning of the nervous system: Maintaining the health of nerve cells and myelin shell.
• Formation of red blood cells: Participates in the formation of healthy red blood cells.
• Synthesis DNA and RNA: It is necessary for the synthesis of genetic material.
• Metabolism of fatty acids and amino acids: Participates in the metabolism of fats and amino acids.

Sources of vitamin B12:

• Meat: Beef, bird, pork.
• Fish: Salmon, tuna, cod.
• Dairy products: Moloko, cheese, yogurt.
• Eggs
• Enriched products: Some breakfast flakes, vegetable milk.

Vitamin B12 deficiency:

Vitamin B12 deficiency can lead to various violations, including:

• Megaloblastic anemia: Anemia characterized by the presence of large, immature red blood cells.
• Neurological symptoms: Numbness and tingling in the limbs, weakness, problems with coordination, loss of memory, depression.
• Fatigue
• Weakness
• Taries in the mouth and in the tongue

Factors that increase the risk of vitamin B12 deficiency:

• Vegetarianism/Veganism: Lack of animal products in the diet.
• Age: With age, the ability to absorb vitamin B12 from food decreases.
• Diseases affecting the absorption of vitamin B12: Atrophic gastritis, Crohn’s disease, stomach resection.
• Some drugs: Proton pump inhibitors (IPP) and metformin can reduce the absorption of vitamin B12.
• Lack of internal factor: An internal factor is a protein produced in the stomach, which is necessary for the absorption of vitamin B12.

Recommended daily dose of vitamin B12:

The recommended daily dose of vitamin B12 is about 2.4 mcg for adults. Vegetarians, vegans and people with risk factors for vitamin B12 deficiency are recommended to take it in the form of additives.

Section 10: The interaction of group B vitamins and their synergistic action

B vitamins do not function in isolation, but in close interaction with each other, forming a synergistic effect. This means that their joint action is more effective than the action of each vitamin separately. They participate in the general metabolic tracks and are necessary for the correct functioning of enzymes that regulate many processes in the body.

Examples of the interaction of B vitamins B:

• Folic acid and vitamin B12: Both vitamins are necessary for the formation of red blood cells. The deficiency of one of these vitamins can lead to megaloblastic anemia. Vitamin B12 is also necessary for activating folic acid.
• Vitamin B6, vitamin B12 and folic acid: These three vitamins are involved in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular diseases.
• TIAMIN, RIBOFLAVIN AND NIACIN: These vitamins are involved in energy metabolism, converting carbohydrates, fats and proteins into energy.

The importance of a balanced reception of B vitamins B:

Given the close interaction of group B vitamins, it is important to consume them in balanced quantities. Reception of high doses of one vitamin group B can lead to a deficiency of other vitamins. For example, taking high doses of folic acid can mask vitamin B12 deficiency.

Group B vitamins complexes:

To ensure balanced consumption of group B vitamins, you can use group B vitamins complexes. However, before taking such complexes, you should consult a doctor, especially if you have any diseases or take medications.

Section 11: Factors affecting the assimilation of B vitamins

The assimilation of group B vitamins is influenced by many factors, including:

• Age: With age, the ability to absorb some vitamins of group B, especially vitamin B12, decreases.
• The condition of the gastrointestinal tract: Diseases of the gastrointestinal tract, such as atrophic gastritis, Crohn’s disease and stomach resection, can disrupt the absorption of vitamins of group B.
• Alcohol: Alcohol prevents the assimilation of many vitamins of group B.
• Medicines: Some drugs, such as proton pump inhibitors (IPP), metformin and antibiotics, can reduce the absorption of vitamins of group B.
• Diet: Diet, poor in group B vitamins, can lead to a deficiency of these vitamins. It is especially important for vegetarians and vegans to monitor the consumption of vitamin B12, which is found only in animal products.
• Genetic factors: Some genetic factors may affect the absorption of vitamins of group B.

Section 12: Laboratory diagnostics of B vitamins deficiency

To identify a deficiency of B vitamins, you can use various laboratory tests. The most common tests include:

• Determining the level of group B vitamins in the blood: This test allows you to determine the concentration of group B vitamins in the blood.
• Determining the level of homocysteine: A high level of homocysteine ​​may indicate a deficiency of vitamin B12, folic acid or vitamin B6.
• Shilling test: This test is used to determine the cause of vitamin B12 deficiency. It allows you to determine whether the body absorbs vitamin B12 from food.
• Urine analysis: This analysis allows you to determine the excretion of group B vitamins in urine.

The interpretation of the results of laboratory tests should be carried out by a doctor who will take into account all factors, including an anamnesis, symptoms and results of other studies.

Section 13: The use of group B vitamins for therapeutic purposes

B vitamins are widely used for therapeutic purposes for the treatment and prevention of various diseases.

Examples of the use of B vitamins B:

• Treatment of megaloblastic anemia: Vitamin B12 and folic acid are used to treat megaloblastic anemia.
• Treatment of neurological diseases: Vitamin B12, vitamin B6 and thiamine are used to treat neurological diseases such as peripheral neuropathy and Vernika-Korsakov syndrome.
• Prevention of defects of the nervous tube in the fetus: Folic acid is used to prevent defects in the nerve tube in the fetus.
• Reduced level of homocysteine: Vitamin B12, folic acid and vitamin B6 are used to reduce homocysteine ​​levels.
• Depression treatment: B vitamins can be used as auxiliary therapy for depression.
• Maintaining health, hair and nails: Biotin can be used to maintain the health of the skin, hair and nails.

It is important to note that the use of group B vitamins for medical purposes should be carried out only under the supervision of a doctor. Self -medication can be dangerous to health.

Section 14: B vitamins and sports

B vitamins play an important role in maintaining energy and restoring the body of athletes. They are necessary for the metabolism of carbohydrates, fats and proteins, which are the main sources of energy for muscles during training. B vitamins are also involved in the synthesis of red blood cells, which cause oxygen to the muscles.

Advantages of taking group B vitamins for athletes:

• Energy increase: B vitamins help transform food into energy, which can improve endurance and performance during training.
• Acceleration of recovery: B vitamins are involved in muscle restoration after training.
• Maintaining the health of the nervous system: B vitamins are necessary for the normal functioning of the nervous system, which is important for coordinating movements and concentration during training.
• Strengthening the immune system: B vitamins strengthen the immune system, which helps athletes prevent diseases and continue training.

Recommendations for receiving group B vitamins for athletes:

Athletes are recommended to consume more B vitamins than ordinary people, due to increased physical activity. However, before taking the additives of B vitamins, you should consult a doctor or nutritionist to determine the optimal dosage and avoid side effects.

Section 15: B vitamins and mental health

B vitamins play an important role in maintaining mental health. They are necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood, sleep, appetite and other important functions of the brain.

The influence of the deficiency of group B vitamins on mental health:

B vitamins deficiency can lead to various mental disorders, such as:

• Depression
• Anxiety
• Irritability
• Insomnia
• Problems with memory and concentration

The use of group B vitamins for the treatment of mental disorders:

B vitamins can be used as auxiliary therapy in the treatment of mental disorders. Some studies show that taking B vitamins can improve mood, reduce anxiety and improve cognitive functions.

It is important to note that B vitamins are not replacing the traditional methods of treating mental disorders, such as psychotherapy and drugs. However, they can be a useful addition to treatment.

Section 16: B vitamins and pregnancy

B vitamins play a critical role in maintaining the health of the mother and child during pregnancy.

The importance of group B vitamins during pregnancy:

• Folic acid: Prevents defects of the nervous tube in the fetus, such as the back of bifid and anencephaly. It is recommended to start taking folic acid a few months before conception and continue during the first trimester of pregnancy.
• Vitamin B12: It is necessary for the formation of red blood cells and the normal development of the nervous system of the child.
• Vitamin B6: Helps reduce nausea and vomiting during pregnancy.
• TIAMIN, RIBOFLAVIN AND NIACIN: They participate in energy metabolism and are necessary for the growth and development of the fetus.

Recommendations for taking group B vitamins during pregnancy:

Pregnant women are recommended to consume more B vitamins than ordinary people. Many doctors recommend taking prenatal vitamins that contain all the necessary vitamins and minerals to maintain the health of the mother and child.

It is important to consult a doctor before taking any additives during pregnancy.

** section