B vitamins and their interaction with other substances

B vitamins B: A complex guide for functions, interactions and assimilation

B1 (Tiamin): the key to the energy exchange and the nervous system

Thiamine, or vitamin B1, plays a vital role in the metabolism of carbohydrates, fats and proteins, turning them into energy necessary for cellular functions. It is a cooferment for several key enzymes involved in the Crebs cycle and the pentosophosphate path, the main ways of energy production in the body. In addition, thiamine is necessary for the normal functioning of the nervous system, since it is involved in the synthesis of neurotransmitters, such as acetylcholine, and maintaining the myelin shell that protects the nerve fibers.

• Functions:

  • Energy exchange: The transformation of carbohydrates, fats and proteins into energy.
  • The function of the nervous system: The synthesis of neurotransmitters, maintaining the myelin shell.
  • Growth and development: Support for normal growth and development.
  • Cardiovascular function: Participation in the regulation of heart rhythm and blood pressure.

• Sources:

  • Grain: Whole grains, enriched bread and cereals.
  • Meat: Pork, beef, liver.
  • Legumes: Beans, peas, lentils.
  • Nuts and seeds: Sunflower, walnuts.
  • Yeast: Beer yeast, food yeast.

• Deficiency:

  • Since A serious disease characterized by neurological and cardiovascular problems. There are several types of Beri Berie, including dry (affecting the nervous system) and wet (affects the heart and blood system).
  • Encephalopathy Vernika-Korsakov: Neurological disorder, often associated with alcoholism, characterized by confusion, loss of coordination and memory problems.
  • Symptoms of moderate deficiency: Fatigue, irritability, loss of appetite, decrease in cognitive functions.

• Interactions:

  • Alcohol: Alcohol prevents the absorption of thiamine and increases its excretion from the body. People who abuse alcohol are at high risk of thiamine deficiency.
  • Caffeine: High caffeine consumption can increase the need for thiamine.
  • Diuretics: Some diuretics can increase the excretion of thiamine in urine.
  • Antacids: Long -term use of antacids can reduce the absorption of thiamine.
  • Raw seafood: Raw fish and mollusks contain thiaminase, an enzyme that destroys thiamine. However, heat treatment inactivates thiaminase.
  • Folic acid: Folic acid deficiency can aggravate thiamine deficiency.
  • Vitamin C: Vitamin C can help protect thiamine from destruction during cooking.
  • Magnesium: Magnesium is necessary to turn thiamine into its active form.

• Optimization of assimilation:

  • A variety of nutrition: The use of a variety of foods rich in thiamine.
  • Alcohol restriction: Moderate alcohol consumption or a complete rejection of it.
  • Culinary practices: Avoid digestion of food, as thiamine is sensitive to heating. Prepare steamed or bake products containing thiamine.
  • Supplements: Consider the possibility of taking thiamine additives, if there are signs of deficiency or risk factors.
  • Balanced nutrition: Provide sufficient consumption of other vitamins and minerals, especially magnesium and vitamin C.

B2 (riboflavin): Support for cellular growth and eye health

Riboflavin, or vitamin B2, is a key component of coofers involved in many cellular processes, including energy metabolism, cell growth and organs function. It plays an important role in the metabolism of carbohydrates, fats and proteins, as well as in the activation of other vitamins of group B. Riboflavin is also important for maintaining the health of the skin, mucous membranes and eyes.

• Functions:

  • Energy exchange: Participates in processes that release energy from food.
  • Cell growth and development: Supports normal cell growth and development.
  • Antioxidant Protection: Protects cells from damage by free radicals.
  • Eye health: Supports corneal health and prevents cataracts.
  • Metabolism of other vitamins: Activates other group B vitamins, such as folic acid and vitamin B6.

• Sources:

  • Dairy products: Moloko, cheese, yogurt.
  • Meat: Liver, kidneys, beef.
  • Eggs: Egg yolk.
  • Vegetables: Green sheet vegetables (spinach, broccoli), mushrooms.
  • Grain: Enriched cereals and bread.
  • Yeast: Beer yeast, food yeast.

• Deficiency:

  • Ariboflavinosis: The condition characterized by inflammation of the mucous membranes of the mouth, lips (heit), tongue (glossitis) and skin (seborrheic dermatitis).
  • Photophobia: Sensitivity to light.
  • Reduced iron level: Riboflavin is necessary for the absorption of iron.
  • Worsening healing wounds.

• Interactions:

  • Alcohol: Alcohol may prevent the assimilation of riboflavin.
  • Some drugs: Tricyclic antidepressants, antipsychotic and antimalarial drugs can reduce riboflavin levels.
  • Probenecide: The drug used to treat gout can block the absorption of riboflavin.
  • Boric acid: High doses of boric acid can prevent the absorption of riboflavin.
  • Iron: Riboflavin is necessary for the absorption of iron. Riboflavin deficiency can lead to iron deficiency anemia.
  • Other B vitamins B: Riboflavin interacts with other B vitamins, such as Niacin and Vitamin B6, and helps them perform their functions.
  • Thyroid hormones: Riboflavin is necessary for activating thyroid hormones.

• Optimization of assimilation:

  • Protection from the world: Riboflavin is sensitive to light, so store products and additives containing riboflavin in a dark place.
  • A variety of nutrition: Include products rich in riboflavin in your diet.
  • Moderate alcohol consumption: Limit alcohol consumption so as not to violate the absorption of riboflavin.
  • Reception of additives: Consider the possibility of taking riboflavin additives, if there are signs of deficiency or risk factors.
  • Balanced nutrition: Provide sufficient consumption of iron and other vitamins of group B.

B3 (NiaCin): Support for metabolism, skin health and nervous system

Niacin, or vitamin B3, exists in two forms: nicotinic acid and nicotinamide. It is a component of NAD coofers (nicotinin adenin dynucleotide) and NADP (nicotinin adenin dynucleotide phosphate), which participate in more than 400 enzymatic reactions in the body. These reactions are important for energy metabolism, DNA and RNA synthesis, as well as cell functioning. Niacin also plays a role in maintaining the health of the skin, nervous system and digestive system.

• Functions:

  • Energy exchange: Participates in processes that release energy from carbohydrates, fats and proteins.
  • Synthesis DNA and RNA: It is necessary for the synthesis and restoration of DNA and RNA.
  • Cell function: Supports the normal functioning of cells.
  • Skin health: Supports the health of the skin and mucous membranes.
  • Nervous system: Supports the normal function of the nervous system.
  • Close -to -level decrease in cholesterol: Nicotinic acid can reduce the level of LDL (bad) cholesterol and increase the level of HDL (good) cholesterol.

• Sources:

  • Meat: Chicken, beef, fish (tuna, salmon).
  • Grain: Enriched cereals and bread.
  • Nuts and seeds: Arachis, sunflower.
  • Legumes: Beans, peas, lentils.
  • Yeast: Beer yeast, food yeast.

• Deficiency:

  • Pellagra: The disease characterized by dermatitis, diarrhea, dementia and, ultimately, death.
  • Symptoms of moderate deficiency: Fatigue, weakness, loss of appetite, headaches, irritability, depression.

• Interactions:

  • Alcohol: Alcohol can increase the risk of niacin deficiency.
  • Isaonazid: The drug used to treat tuberculosis may prevent niacin.
  • Levodopa: The drug used to treat Parkinson’s disease can interact with niacin.
  • Drugs that reduce cholesterol levels: Nicotinic acid can interact with other drugs that reduce cholesterol, such as statins.
  • Anticoagulants: Nicotinic acid can enhance the effect of anticoagulants.
  • Zinc: Niacin is necessary for the assimilation of zinc. Niacin deficiency can lead to zinc deficiency.
  • Vitamin B6: Niacin can be synthesized in the body of tryptophan, and vitamin B6 is necessary for this process.

• Optimization of assimilation:

  • A variety of nutrition: Include in your diet products rich in niacin.
  • Moderate alcohol consumption: Limit alcohol consumption so as not to violate the assimilation of niacin.
  • Reception of additives: Consider the possibility of taking niacin additives, if there are signs of deficiency or risk factors.
  • Balanced nutrition: Provide sufficient consumption of tryptophan, vitamin B6 and zinc.
  • Nicotinic acid and side effects: Taking nicotinic acid in high doses can cause redness of the skin, itching and other side effects. Start with low doses and gradually increase them. Nicotinamide, another form of niacin, usually does not cause redness of the skin.

B5 (pantothenic acid): Support for energy metabolism and synthesis of hormones

Pantotenic acid, or vitamin B5, plays an important role in energy metabolism, synthesis of hormones, cholesterol and fatty acids. It is a component of cooferment A (COA), which is necessary for many metabolic processes, including the Crebs cycle and beta-oxidation of fatty acids. Pantotenic acid is also involved in the synthesis of neurotransmitters and antibodies.

• Functions:

  • Energy exchange: Participates in processes that release energy from carbohydrates, fats and proteins.
  • Hormone synthesis: It is necessary for the synthesis of hormones, such as cortisol, testosterone and estrogen.
  • Cholesterol synthesis and fatty acids: Participates in the synthesis of cholesterol and fatty acids.
  • Synthesis neurotransmitted: It is necessary for the synthesis of neurotransmitters, such as acetylcholine.
  • Antibody synthesis: Participates in the synthesis of antibodies necessary for the immune system.

• Sources:

  • Meat: Chicken, beef, pork, liver.
  • Eggs: Egg yolk.
  • Dairy products: Moloko, cheese, yogurt.
  • Vegetables: Broccoli, avocados, mushrooms, sweet potatoes.
  • Grain: Whole grains.
  • Legumes: Beans, peas, lentils.

• Deficiency:

  • Pantothenic acid deficiency is rareas it is widespread in food.
  • Deficiency symptoms: Fatigue, headaches, insomnia, irritability, numbness and tingling in the arms and legs, muscle cramps.

• Interactions:

  • Alcohol: Alcohol can reduce the level of pantothenic acid.
  • Some drugs: Some antibiotics and sulfanilamide drugs can reduce the level of pantothenic acid.
  • High doses of other vitamins: High doses of other vitamins of group B can interfere with the absorption of pantothenic acid.

• Optimization of assimilation:

  • A variety of nutrition: Include products rich in pantothenic acid in your diet.
  • Moderate alcohol consumption: Limit alcohol consumption so as not to violate the absorption of pantothenic acid.
  • Reception of additives: Consider the possibility of taking pantothenic acid additives if there are signs of deficiency or risk factors.
  • Balanced nutrition: Provide balanced consumption of other vitamins and minerals.

B6 (pyridoxine): Support for the metabolism of amino acids, nervous system and immunity

Vitamin B6, or Pyridoxine, is a group of six related compounds: pyridoxine, pyridoxal, pyridoxamine and their phosphorized forms. He plays a key role in the metabolism of amino acids, carbohydrates and fats. Vitamin B6 is also necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, as well as for the formation of hemoglobin, carrying oxygen in the blood. It is important for maintaining a healthy nervous system, immune system and skin.

• Functions:

  • Amino acid metabolism: It is necessary for splitting and using amino acids.
  • Synthesis neurotransmitted: Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine.
  • The formation of hemoglobin: It is necessary for the formation of hemoglobin, carrying oxygen in the blood.
  • Support for the immune system: Participates in the functioning of immune cells.
  • Metabolism of carbohydrates and fats: Participates in the metabolism of carbohydrates and fats.

• Sources:

  • Meat: Chicken, beef, pork, fish (tuna, salmon).
  • Vegetables: Potatoes, spinach, bananas, avocados.
  • Grain: Enriched cereals and bread.
  • Nuts and seeds: Walnuts, sunflower seeds.
  • Legumes: Beans, peas, lentils.

• Deficiency:

  • Deficiency symptoms: Anemia, dermatitis, depression, confusion, cramps, weakening of immunity.
  • Peripheralic neuropathy: High doses of vitamin B6 (more than 200 mg per day) for a long time can cause peripheral neuropathy, characterized by numbness and tingling in the arms and legs.

• Interactions:

  • Some drugs: Izoniazide, penicilllamine, hydralasine and contraceptive tablets can reduce vitamin B6.
  • Alcohol: Alcohol can reduce vitamin B6.
  • Levodopa: Vitamin B6 can reduce the effectiveness of levodopa, the drug used to treat Parkinson’s disease.
  • Cyloserin: Vitamin B6 can reduce the side effects of cycloserin, the drug used to treat tuberculosis.
  • Magnesium: Magnesium is necessary to activate vitamin B6. Magnesium deficiency can aggravate vitamin B6 deficiency.
  • Riboflavin: Riboflavin is necessary for turning pyridoxine into its active form.

• Optimization of assimilation:

  • A variety of nutrition: Include products rich in vitamin B6 in your diet.
  • Moderate alcohol consumption: Limit alcohol consumption so as not to violate the absorption of vitamin B6.
  • Reception of additives: Consider the possibility of taking vitamin B6 additives if there are signs of deficiency or risk factors. However, avoid taking high doses of vitamin B6 for a long time.
  • Balanced nutrition: Provide sufficient consumption of magnesium and riboflavin.

B7 (BIOTIN): Support for metabolism, hair health, skin and nails

Biotin, or vitamin B7, plays an important role in the metabolism of carbohydrates, fats and proteins. It is a coherent for several carboxylase, enzymes that catalyze carboxylation reactions necessary for the synthesis of fatty acids, gluconeogenesis and metabolism of amino acids with a branched chain. Biotin is also important for maintaining the health of hair, skin and nails.

• Functions:

  • Metabolism of carbohydrates, fats and proteins: It is necessary for the metabolism of carbohydrates, fats and proteins.
  • Synthesis of fatty acids: Participates in the synthesis of fatty acids.
  • Gluconeogenesis: Participates in gluconeogenesis, the process of formation of glucose from non-carb sources.
  • Metabolism of amino acids with an extensive chain: Participates in amino acid metabolism with an extensive chain (leicin, isolacin, valin).
  • Health of hair, skin and nails: Supports the health of hair, skin and nails.

• Sources:

  • Meat: Liver, kidneys.
  • Eggs: Egg yolk.
  • Dairy products: Moloko, cheese, yogurt.
  • Nuts and seeds: Almonds, walnuts, sunflower seeds.
  • Vegetables: Sweet potatoes, spinach, broccoli.
  • Yeast: Beer yeast, food yeast.

• Deficiency:

  • Biotin’s deficiency is raresince it is produced by bacteria in the intestines and is widespread in food.
  • Deficiency symptoms: The thinning of hair, skin rashes, fragility of nails, depression, fatigue, tingling in the arms and legs.
  • The use of raw egg protein: Raw egg protein contains avidine, protein, which is associated with biotin and prevents its absorption. Thermal treatment denatures avidine and allows biotin to be absorbed.

• Interactions:

  • Some drugs: Antibiotics, anticonvulsant drugs and isolatinine can reduce the level of biotin.
  • Alcohol: Alcohol can reduce the level of biotin.
  • Aviation: Raw egg protein contains avidine, which is associated with biotin and prevents its absorption.

• Optimization of assimilation:

  • A variety of nutrition: Include products rich in biotin in your diet.
  • Avoid the use of a large amount of raw egg protein.
  • Moderate alcohol consumption: Limit alcohol consumption so as not to violate the assimilation of biotin.
  • Reception of additives: Consider the possibility of taking biotin additives if there are signs of deficiency or risk factors.
  • Balanced nutrition: Provide balanced consumption of other vitamins and minerals.

B9 (folic acid): Support for cell growth, fetal development and prevention of nervous tube defects

Folic acid, or vitamin B9, is an important vitamin of group B necessary for cell growth, DNA and RNA synthesis, as well as amino acid metabolism. It plays a critical role during pregnancy, since it is necessary for the proper development of the fetal nervous tube. Adequate consumption of folic acid before and during pregnancy can help prevent defects in the nervous tube, such as the crevice of the spine and anencephaly. Folic acid is also important for maintaining heart health, preventing anemia and reducing the risk of certain types of cancer. There are two main forms of vitamin B9: folic acid, a synthetic form used in additions and enriched products, and a folate, a natural form contained in food.

• Functions:

  • Synthesis DNA and RNA: It is necessary for the synthesis and restoration of DNA and RNA.
  • Cell growth and division: Supports normal cell growth and division.
  • Fetal development: It is necessary for the proper development of the nervous tube of the fetus.
  • Prevention of defects in the nervous tube: Adequate consumption of folic acid before and during pregnancy can help prevent defects in the nervous tube.
  • Amino acid metabolism: Participates in amino acid metabolism, in particular homocysteine.
  • Prevention of anemia: It is necessary for the formation of red blood cells.

• Sources:

  • Vegetables: Dark green leafy vegetables (spinach, broccoli, Romen salad), asparagus, Brussels cabbage.
  • Legumes: Beans, peas, lentils.
  • Fruits: Avocados, citrus fruits (oranges, grapefruits).
  • Enriched products: Enriched cereals, bread, flour.
  • Meat: Liver.

• Deficiency:

  • Megaloblastic anemia: Anemia characterized by abnormally large red blood cells.
  • Nervous tube defects: Folic acid deficiency during pregnancy can lead to defects in the nerve tube in the fetus.
  • Increased level of homocysteine: Folic acid deficiency can lead to an increase in the level of homocysteine, amino acids associated with an increased risk of cardiovascular diseases.
  • Deficiency symptoms: Fatigue, weakness, irritability, headaches, ulcers in the mouth, glossitis (inflammation of the tongue).

• Interactions:

  • Some drugs: Metotrexate, sulfasalazine, phenytoid and other anticonvulsants can reduce folic acid.
  • Alcohol: Alcohol can prevent the absorption of folic acid.
  • Vitamin B12: Folic acid can mask vitamin B12 deficiency. When taking high doses of folic acid, vitamin B12 deficiency may not appear in the form of anemia, but neurological damage may continue.
  • Zinc: Folic acid can affect zinc assimilation.

• Optimization of assimilation:

  • A variety of nutrition: Include products rich in folic acid and folat in your diet.
  • Reception of additives: Pregnant women and women planning pregnancy are recommended to take folic acid supplements.
  • Moderate alcohol consumption: Limit alcohol consumption so as not to violate the absorption of folic acid.
  • Attention to drug interaction: Consult a doctor if you take medications that can reduce folic acid.
  • Regular blood tests: Regularly check the level of folic acid in the blood, especially if you are at risk of deficiency.
  • Folat against folic acid: In some people, genetic variations can affect the ability to convert folic acid into its active form, 5-methyltetrahydrofolat (5-mthf). In such cases, it can be useful to take additives with 5-MTHF.

B12 (cobalamin): support for the function of the nervous system, the formation of red blood cells and DNA synthesis

Vitamin B12, or cobalamin, is an important vitamin of group B, necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. It plays a key role in maintaining the health of nerve cells, the formation of a myelin shell that protects the nerve fibers, and in the transformation of homocysteine ​​into methionine, amino acids necessary for many metabolic processes. Vitamin B12 is also necessary for the proper formation of red blood cells and the prevention of megaloblastic anemia. It is not synthesized either by animals or plants, but is produced only by microorganisms. Therefore, the main sources of vitamin B12 are animal products.

• Functions:

  • The function of the nervous system: It is necessary for the normal functioning of the nervous system and maintaining the myelin shell.
  • The formation of red blood cells: It is necessary for the formation of healthy red blood cells.
  • DNA synthesis: Participates in DNA synthesis.
  • Connection of homocysteine: Converts homocysteine ​​into methionine, an amino acid necessary for many metabolic processes.
  • Energy exchange: Participates in energy exchange.

• Sources:

  • Meat: Beef, bird, fish.
  • Eggs: Egg yolk.
  • Dairy products: Moloko, cheese, yogurt.
  • Enriched products: Enriched cereals, vegetable milk (soy, almond, oatmeal).

• Deficiency:

  • Personic anemia: Anemia caused by a violation of the absorption of vitamin B12 due to the lack of an internal factor, protein produced by the cells of the stomach.
  • Neurological damage: Vitamin B12 deficiency can lead to neurological damage, such as numbness and tingling in the arms and legs, problems with coordination, loss of memory and confusion.
  • Deficiency symptoms: Fatigue, weakness, pallor of the skin, glossitis (inflammation of the tongue), loss of appetite, constipation.

• Interactions:

  • Some drugs: Metformin, proton pump inhibitors (IPP), antacids and some antibiotics can reduce vitamin B12.
  • Alcohol: Alcohol can prevent the absorption of vitamin B12.
  • Searching problems: Diseases of the gastrointestinal tract, such as Crohn and Celiac disease, can disrupt the absorption of vitamin B12.
  • Internal factor deficit: Pernicious anemia is characterized by a deficiency of the internal factor necessary for the absorption of vitamin B12.
  • Vitamin C: High doses of vitamin C can reduce the absorption of vitamin B12.

• Optimization of assimilation:

  • A variety of nutrition: Include animal products in your diet, rich in vitamin B12.
  • Reception of additives: Vegetarians and vegans, as well as people with absorption problems, are recommended to take vitamin B12 additives. There are various forms of additives of vitamin B12, such as cyanocobalamin, methylcobalamin and adenosylcobalamin.
  • Vitamin B12 injections: People with pernicious anemia or other absorption problems may require the introduction of vitamin B12.
  • Moderate alcohol consumption: Limit alcohol consumption so as not to violate the absorption of vitamin B12.
  • Attention to drug interaction: Consult a doctor if you take medications that can reduce vitamin B12.
  • Regular blood tests: Regularly check the level of vitamin B12 in the blood, especially if you are at risk of deficiency.

The interactions of group B vitamins among themselves:

B vitamins often function synergically, that is, they work together to maintain various metabolic processes in the body. The deficiency of one group B vitamin can affect the functioning of other vitamins of this group. Here are some key interactions between group B vitamins:

• TIAMIN (B1), Riboflavin (B2) and Niacin (B3): These three vitamins play a key role in energy exchange and often work together in enzymatic reactions. Riboflavin, for example, is necessary for the transformation of thiamine and niacin into their active forms.
• Vitamin B6 and folic acid (B9): Vitamin B6 is necessary for turning a tripophan into niacin. It also participates in the metabolism of homocysteine, which is also affected by folic acid and vitamin B12.
• Folic acid (B9) and vitamin B12: These two vitamins are closely connected with each other and are necessary for the synthesis of DNA and the formation of red blood cells. The deficiency of one vitamin can mask the deficiency of the other, so it is important to check the level of both vitamins, especially if there are signs of deficiency. Vitamin B12 is necessary for activating folic acid in its active form.
• Pantotenic acid (B5) and other B vitamins B: Pantotenic acid is a component of the cooferment A (COA), which is involved in many metabolic processes in which other vitamins of group B.

Interactions of group B vitamins with other vitamins and minerals:

B vitamins interact not only with each other, but also with other vitamins and minerals, affecting their absorption and effectiveness.

• Vitamin B6 and Magnesium: Magnesium is necessary to activate vitamin B6 in its active form. Magnesium deficiency can aggravate vitamin B6 deficiency.
• Riboflavin (b2) and iron: Riboflavin is necessary for the absorption of iron. Riboflavin deficiency can lead to iron deficiency anemia.