The influence of group B vitamins on the nervous system

The influence of group B vitamins on the nervous system: Full guide

1. Overview of B vitamins

B vitamins are a complex of eight water -soluble vitamins that play a critical role in many cellular functions of the body. They are indispensable for maintaining optimal health, especially in relation to the nervous system. Each vitamin has unique properties and is involved in various metabolic processes that are closely related to the functioning of the brain and nerves. The disadvantage of any of these vitamins can lead to serious neurological disorders.

1.1. Waterness and features of metabolism

It is important to note that group B vitamins are water -soluble. This means that they do not accumulate in the body in significant quantities and are excreted in the urine. Therefore, the regular intake of these vitamins with food or additives is extremely necessary to maintain their sufficient level in the body. An overdose of group B vitamins is rare, since excess is usually quickly displayed. However, taking very high doses of some vitamins (for example, B6) may have adverse consequences.

1.2. Synergetic action

B vitamins work synergetically, that is, their interaction with each other enhances their positive effect on the body. The disadvantage of one B vitamin B can disrupt the metabolism of other vitamins of this group, which leads to multiple deficits and more pronounced symptoms. Therefore, it is recommended to take B vitamins in the form of a complex to ensure a balanced intake of all necessary substances.

2. Specific vitamins of group B and their role in the nervous system

Each vitamin of group B plays its unique role in maintaining the health of the nervous system. Further, the contribution of each vitamin is considered in detail:

2.1. Vitamin B1 (thiamine): Energy for neurons

Tiamine is necessary for glucose metabolism, the main source of energy for the brain. It is involved in decarboxylation reactions that convert carbohydrates into energy used by nerve cells. In addition, thiamine plays a role in the synthesis of neurotransmitters, such as acetylcholine, which is important for memory and learning.

• Tiamine deficit: The disadvantage of thiamine can lead to serious neurological diseases such as Wernik Korsakov, characterized by encephalopathy, impaired coordination of movements (ataxia) and amnesia. Other symptoms of thiamine deficiency include irritability, fatigue, a decrease in concentration and peripheral neuropathy. Alcoholism is a common cause of thiamine deficiency, since alcohol prevents its absorption and assimilation.
• Tiamin sources: The rich sources of thiamine are pork, yeast, whole grain products (for example, oatmeal, brown rice), legumes (for example, beans, peas) and nuts.

2.2. Vitamin B2 (riboflavin): brain cell protector

Riboflavin is an important component of enzymes involved in the oxidative reactions necessary for the production of energy in cells, including neurons. He also plays a role in protecting nerve cells from oxidative stress, which can damage them and lead to neurodegenerative diseases.

• Fisheries deficiency: The disadvantage of riboflavin can manifest itself in the form of inflammation of the mucous membranes (for example, stomatitis, heilosis), dermatitis, anemia and neurological symptoms, such as headaches, migraines and peripheral neuropathy.
• Riboflavin sources: Riboflavin is found in dairy products, meat, eggs, green leafy vegetables (for example, spinach, broccoli) and enriched grain products.

2.3. Vitamin B3 (Niacin): The connection between the cells

Niacin is involved in the metabolism of carbohydrates, fats and proteins, as well as in a synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. It also plays a role in maintaining the health of nerve cells and improving cognitive functions.

• Niacina deficiency: The severe deficiency of niacin leads to Pellagra, a disease characterized by dermatitis, diarrhea and dementia (“Three D”). Easy deficiency can cause irritability, fatigue, depression, headaches and memory deterioration.
• Sources of Niacin: Niacin is found in meat, fish, poultry, nuts, legumes and whole grains. The body can also synthesize niacin from the amino acid of tryptophan.

2.4. Vitamin B5 (pantothenic acid): production of neurotransmitters

Pantotenic acid is necessary for the synthesis of coenzyme A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of neurotransmitters, including acetylcholine. Acetylcholine is important for memory, training and muscle control.

• Pantothenic acid deficiency: Pantothenic acid deficiency is rare, since this vitamin is widespread in food products. Symptoms of deficiency may include fatigue, headaches, irritability, numbness and tingling in the arms and legs.
• Sources of pantothenic acid: Pantotenic acid is found in meat, poultry, fish, eggs, dairy products, vegetables (for example, broccoli, avocados) and whole grain products.

2.5. Vitamin B6 (pyridoxin): the key to the chemical balance of the brain

Pyridoxine is a cofactor for more than 100 enzymes involved in the metabolism of amino acids, carbohydrates and fats. It plays a critical role in the synthesis of neurotransmitters, such as serotonin, dopamine, gamma-aminoamal acid (GABA) and norepinephrine, which regulate the mood, sleep, appetite and other important functions of the brain. Vitamin B6 is also involved in the formation of myelin, the protective shell surrounding the nerve fibers and providing the rapid transmission of nerve impulses.

• Vitamin B6 deficiency: The lack of vitamin B6 can manifest itself in the form of depression, anxiety, irritability, insomnia, seizures, peripheral neuropathy and anemia. Some drugs, such as isoniazide (used to treat tuberculosis), can reduce vitamin B6 in the body.
• Vitamin B6 toxicity: It is important to note that taking very high doses of vitamin B6 (more than 100 mg per day) for a long time can lead to sensory neuropathy, characterized by numbness and tingling in the arms and legs. Therefore, it is important to observe the recommended doses of vitamin B6.
• Sources of vitamin B6: Good sources of vitamin B6 are meat, poultry, fish, bananas, potatoes, chickpeas and enriched grain products.

2.6. Vitamin B7 (BIOTIN): Cell functions regulator

Biotin is necessary for the metabolism of fats, carbohydrates and proteins. It is involved in the regulation of genetic expression and cellular signaling pathways, which are important for the development and functioning of the nervous system. Biotin also plays a role in maintaining the health of hair, skin and nails.

• Biotin deficiency: Biotin deficiency is rare, since it is produced by bacteria in the intestines and is found in various foods. Symptoms of deficiency may include hair loss, dermatitis, neurological symptoms (for example, depression, fatigue, hallucinations) and impaired coordination of movements. Long -term use of raw eggs (protein) can lead to a biotin deficiency, since the avidine contained in them is binded to biotin and prevents its absorption.
• Sources of biotin: Biotin is found in meat, eggs, liver, nuts, seeds and some vegetables (for example, sweet potatoes).

2.7. Vitamin B9 (folic acid): development and protection of the nervous tube

Folic acid is necessary for the synthesis of DNA and RNA, as well as for division and growth of cells. It plays a critical role in the development of the nervous tube in the embryo during pregnancy. Sufficient consumption of folic acid during pregnancy reduces the risk of developing defects in the nervous tube, such as Spina Bifida. Folic acid is also important for maintaining brain health and cognitive functions throughout life.

• Folic acid deficiency: The disadvantage of folic acid can lead to megaloblastic anemia, which is characterized by abnormally large red blood cells. Other symptoms of deficiency include fatigue, weakness, irritability, depression, headaches and impaired cognitive functions. Folic acid deficiency can also increase the risk of developing cardiovascular diseases and certain types of cancer.
• Folic acid sources: Folic acid is found in green leafy vegetables (for example, spinach, broccoli), legumes (for example, beans, lentils), citrus fruits and enriched grain products.
• Methylfolat: Some people have genetic variations that make it difficult to convert folic acid into its active form, methylphulatory. In such cases, it is recommended to take additives containing methylphulatory to ensure sufficient intake of the active shape of vitamin.

2.8. Vitamin B12 (cobalamin): maintaining the health of nerve fibers

Cobalamin is necessary for the formation of red blood cells, DNA synthesis and maintaining the health of nerve fibers. He participates in the formation of myelin, the protective shell surrounding the nerve fibers and providing the rapid transmission of nerve impulses. Vitamin B12 also plays a role in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular diseases and neurodegenerative diseases.

• Vitamin B12 deficiency: The deficiency of vitamin B12 can lead to pernicious anemia, characterized by fatigue, weakness and shortness of breath. Other symptoms of deficiency include neurological disorders, such as numbness and tingling in the hands and legs, violation of coordination of movements, confusion, depression, memory deterioration and psychosis. Vitamin B12 deficiency can also cause irreversible damage to the nervous system.
• Causes of vitamin B12 deficiency: The deficiency of vitamin B12 can be caused by insufficient consumption of vitamin C (especially in vegans), a violation of vitamin absorption (for example, due to atrophic gastritis, operations on the stomach or intestines, Crohn’s disease), the use of some drugs (for example, metformin, proton pump inhibitors) and genetic factors. With age, the body’s ability to absorb vitamin B12 decreases.
• Sources of vitamin B12: Vitamin B12 is contained in animal products, such as meat, fish, poultry, eggs and dairy products. Vegans need to receive vitamin B12 from enriched products (for example, vegetable milk, breakfast flakes) or take additives.
• Cyanocobalamin and methylcobalamin: Vitamin B12 is available in various forms, including cyanocobalamin and methylcobalamin. Methylcobalamin is an active form of vitamin B12 and is considered more bio -accessful than cyanocobalamin.

3. The influence of group B vitamins on specific neurological states

B vitamins play an important role in the prevention and treatment of various neurological conditions:

3.1. Depression and anxiety

Vitamins B6, B9 (folic acid) and B12 are involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood and emotions. The deficiency of these vitamins can increase the risk of depression and anxiety. Some studies have shown that taking additives with group B vitamins can improve mood and reduce the symptoms of depression and anxiety, especially in people with a deficiency of these vitamins.

3.2. Dementia and cognitive impairment

Vitamins B1, B3, B6, B9 and B12 are important for maintaining brain health and cognitive functions. The deficiency of these vitamins can increase the risk of dementia, Alzheimer’s disease and other cognitive disorders. Vitamin B12 plays a role in preventing brain atrophy, and folic acid can improve memory and cognitive functions. Some studies have shown that taking additives with group B vitamins can slow down the progression of cognitive impairment in the elderly.

3.3. Periphery neuropathy

Vitamins B1, B6 and B12 are necessary to maintain the health of nerve fibers. The deficiency of these vitamins can lead to peripheral neuropathy, a state characterized by numbness, tingling, pain and weakness in the arms and legs. Vitamin B12 plays a role in the formation of myelin, a protective shell surrounding the nerve fibers. Vitamin B6 can help reduce pain and inflammation with peripheral neuropathy.

3.4. Migries

Some studies have shown that riboflavin (vitamin B2) can help reduce the frequency and intensity of migraines. Riboflavin is involved in the production of energy in brain cells and can improve the function of mitochondria, which play a role in the development of migraines.

3.5. Restless legs syndrome

Restless legs syndrome (SBN) is a neurological disorder characterized by an insurmountable desire to move legs, especially at night. Some studies have shown that the deficiency of iron and vitamins of group B (especially folic acid and vitamin B12) can contribute to the development of SBN. Reception of additives with iron and vitamins of group B can relieve SBN symptoms in people with a deficiency of these substances.

4. Factors affecting the need for vitamins of group b

The need for vitamins of group B can vary depending on various factors, including:

• Age: Older people can have an increased need for vitamin B12 due to a decrease in the ability to absorb it from food.
• Floor: Pregnant and lactating women have an increased need for folic acid and other B vitamins B.
• Diet: Vegans and vegetarians who do not use animal products may experience vitamin B12 deficiency.
• Diseases: Some diseases, such as Crohn’s disease, atrophic gastritis and alcoholism, may violate the absorption of vitamins of group B.
• Medicines: Some drugs, such as metformin, proton pump inhibitors and antibiotics, can reduce the level of group B vitamins in the body.
• Genetic factors: Some people have genetic variations that affect the metabolism of group B.’s vitamins.

5. Diagnosis of deficiency of vitamins of group B

Diagnosis of deficiency of B vitamins usually includes:

• Medical examination and collection of anamnesis: The doctor asks for symptoms, diet, diseases and drugs taken.
• Blood tests: Blood tests can measure the level of vitamins B1, B2, B3, B6, B9 and B12 in blood serum. The levels of homocysteine ​​and methylmalonic acid (MMK), which increase with vitamin B12 deficiency, can also be measured.
• Other tests: In some cases, additional tests can be prescribed for assessing the function of the nervous system, such as electronomyography (ENMG) for the diagnosis of peripheral neuropathy.

6. Recommendations for taking B vitamins

Recommended daily consumption norms for B vitamins vary depending on age, gender and health status. It is important to consult a doctor or nutritionist to determine the optimal dose of B vitamins B.

• Food sources: Try to receive group B vitamins from a variety of food sources, such as meat, poultry, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green leafy vegetables and fruits.
• Supplements: If you cannot get enough group B vitamins from food, consider the possibility of taking additives. Choose high -quality additives containing all eight B vitamins in balanced doses. Pay attention to the form of vitamins (for example, methylplate instead of folic acid, methylcobalamin instead of cyanocobalamin) for better bioavailability.
• Precautions: Before taking any additives, consult a doctor, especially if you have any diseases or you take medications. Follow the recommended doses of group B vitamins and avoid taking very high doses, especially vitamin B6.

7. The interaction of group B vitamins with other substances

B vitamins can interact with other substances, including:

• Alcohol: Alcohol can prevent the absorption and absorption of group B vitamins, especially thiamine.
• Caffeine: Caffeine can increase the excretion of group B vitamins with urine.
• Medicines: Some drugs, such as metformin, proton pump inhibitors and antibiotics, can reduce the level of group B vitamins in the body.

8. New research in the field of vitamins of group B and nervous system

New studies continue to investigate the role of group B vitamins in the health of the nervous system. Some promising areas of research include:

• The influence of group B vitamins on epigenetics: Studies show that group B vitamins can affect the epigenetic mechanisms that regulate the expression of genes associated with the development and functioning of the nervous system.
• The role of group B vitamins in the prevention of neurodegenerative diseases: Researchers study the potential of group B vitamins in the prevention and treatment of Alzheimer’s disease, Parkinson’s disease and other neurodegenerative diseases.
• The influence of group B vitamins on the intestinal microbia: Studies show that group B vitamins can affect the composition and function of the intestinal microbioma, which plays an important role in brain health.

9. Final thoughts

B vitamins play a crucial role in maintaining the health of the nervous system. Sufficient consumption of these vitamins with food or additives is necessary for optimal brain and nerves, as well as for the prevention and treatment of various neurological conditions. It is important to maintain a balanced diet, rich in group B vitamins, and consult a doctor or nutritionist to determine the optimal dose of vitamins in accordance with your individual needs. Further research in the field of vitamins of group B and the nervous system will probably open up new opportunities to maintain brain health and improve the quality of life.