B vitamins B: Myths and reality

B vitamins B: Myths and reality

Part 1: Group B General overview of vitamins

B vitamins are a complex of eight water -soluble vitamins that play a critical role in maintaining human health. They are necessary for various metabolic processes, including the transformation of food into energy, support for the nervous system, the formation of red blood cells and maintaining the health of the skin, hair and eyes. Their water soluble means that the body cannot store them in significant quantities, so regular intake with food or additives is necessary. Each vitamin B performs a unique function, but they often act synergically, which emphasizes the importance of obtaining a sufficient amount of each of them.

1.1. Tiamin (vitamin B1): Energy and nerves

Tiamin, or vitamin B1, plays a key role in energy metabolism, helping the body turn carbohydrates into energy. It is a cofactor for several enzymes involved in the breakdown of glucose, the main source of energy for cells. In addition, thiamine is necessary for the normal functioning of the nervous system. It is involved in the synthesis of neurotransmitters, chemicals that transmit signals between nerve cells.

• Functions:

  • Transformation of carbohydrates into energy
  • Maintaining the health of the nervous system
  • Muscle function, including the heart muscle
  • Participation in the metabolism of branched amino acids

• Sources:

  • Whole grains (brown rice, oatmeal)
  • Pork
  • Legumes (black beans, lentils)
  • Nuts and seeds
  • Enriched products (bread, cereals)

• Deficiency:

  • Beri-Bury (serious neurological and cardiovascular disease)
  • Vernika-Korsakov Syndrome (usually found in people with alcoholism)
  • Fatigue
  • Irritability
  • Muscle weakness

• Myths and reality:

  • Myth: Taking large doses of thiamine significantly increases the level of energy in healthy people.
  • Reality: Tiamin is necessary for energy metabolism, but its excess does not lead to a significant increase in energy, if there is no deficiency. Exceeding the recommended dose does not bring additional advantages.

1.2. Riboflavin (vitamin B2): cellular respiration and antioxidant protection

Riboflavin, or vitamin B2, is necessary for cellular respiration and energy production. It is a component of the coofers of flavinmononucleotide (FMN) and flavideninindinucleotide (FAD), which participate in many metabolic processes, including energy metabolism, metabolism of fats, proteins and carbohydrates. Riboflavin also plays a role in antioxidant protection, helping to protect the cells from damage caused by free radicals.

• Functions:

  • Energy metabolism
  • Antioxidant
  • Maintaining the health of the skin and mucous membranes
  • Participation in iron metabolism

• Sources:

  • Dairy products (milk, yogurt, cheese)
  • Eggs
  • Meat (especially the liver)
  • Green sheet vegetables (spinach, broccoli)
  • Enriched products

• Deficiency:

  • Ariboflavinosis (inflammation of the mucous membranes, cracks in the corners of the mouth, dermatitis)
  • Sensitivity to light
  • Anemia

• Myths and reality:

  • Myth: Riboflavin can prevent or cure cataracts.
  • Reality: Riboflavin plays a role in maintaining the health of the eyes, but there is no convincing evidence that he can prevent or cure cataracts. Some studies show that adequate riboflavin consumption can reduce the risk of cataracts, but additional studies are needed.

1.3. Niacin (vitamin B3): metabolism and cholesterol

Niacin, or vitamin B3, plays an important role in energy metabolism and synthesis of fatty acids and cholesterol. It is a component of the coherents of nicotinydenindininucleotide (NAD) and nicotinindinindininicoleotidfosphate (NADP), which are involved in many metabolic reactions. Niacin can also reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).

• Functions:

  • Energy metabolism
  • Synthesis of fatty acids and cholesterol
  • Maintaining skin and nervous system health
  • Reduction of cholesterol levels

• Sources:

  • Meat (especially poultry and liver)
  • Fish (tuna, salmon)
  • Grain products (especially enriched)
  • Nuts and seeds
  • Mushrooms

• Deficiency:

  • Pellagra (Dermatitis, Diareia, Dementia)
  • Fatigue
  • Headaches
  • Loss of appetite

• Myths and reality:

  • Myth: Niacin is safe in any doses to reduce cholesterol.
  • Reality: High doses of niacin (usually exceeding 1000 mg per day) can cause side effects, such as redness of the skin, itching, nausea and liver damage. Reception of high doses of Niacin should be carried out only under the supervision of a doctor. There are two forms of niacin – nicotinic acid and nicotinamide. Nicotinic acid more effectively reduces cholesterol, but also causes more side effects.

1.4. Pantotenic acid (vitamin B5): Coenzyme A and metabolism

Pantotenic acid, or vitamin B5, is necessary for the formation of coenzyme A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. COA is involved in many biochemical reactions, including the Crebs cycle (citric acid cycle), which is the key stage in the production of energy. Pantotenic acid is also important for the synthesis of hormones and cholesterol.

• Functions:

  • The formation of Coenzima a
  • Metabolism of carbohydrates, fats and proteins
  • Hormones and cholesterol synthesis

• Sources:

  • Widely distributed in various foods (from the Greek “Pantothen” – “from everywhere”)
  • Meat (especially the liver)
  • Eggs
  • Dairy products
  • Vegetables (broccoli, avocado)
  • Whole grains
  • Mushrooms

• Deficiency:

  • The deficiency is rare, since pantothenic acid is widespread in food.
  • Symptoms of deficiency may include fatigue, headaches, insomnia, numbness and tingling in the arms and legs.

• Myths and reality:

  • Myth: Pantotenic acid can prevent hair loss and improve skin condition.
  • Reality: Pantotenic acid is important for the health of the skin and hair, but there is no convincing evidence that its intake as an additive can significantly improve their condition, if there is no deficiency. Some studies show that pantothenic acid can help in wound healing and reduction of acne, but additional studies are needed.

1.5. Pyridoxine (vitamin B6): protein metabolism and immunity

Pyridoxine, or vitamin B6, plays an important role in the metabolism of proteins, carbohydrates and fats. It participates in more than 100 enzymatic reactions, including the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine. Vitamin B6 is also important for immune function, the formation of red blood cells and maintaining the health of the nervous system.

• Functions:

  • Metabolism of proteins, carbohydrates and fats
  • Synthesis neurotransmitter
  • Immune function
  • The formation of red blood cells

• Sources:

  • Meat (especially poultry and fish)
  • Banans
  • Potato
  • Nuts and seeds
  • Enriched products

• Deficiency:

  • Anemia
  • Dermatitis
  • Nervous disorders (depression, irritability)
  • Weakening of the immune function

• Myths and reality:

  • Myth: Vitamin B6 can cure a carpal channel syndrome (carpal tunnel syndrome).
  • Reality: Some studies show that vitamin B6 can alleviate the symptoms of a carpal channel syndrome, but the evidence is not convincing. Vitamin B6 can be useful in some cases, but is not a universal treatment. Treatment of a carpal channel syndrome usually includes other methods, such as wearing tires, physiotherapy or surgery.

1.6. BIOTIN (vitamin B7): Hair, skin and nails health

Biotin, or vitamin B7, is necessary for the metabolism of fatty acids, carbohydrates and amino acids. It is a cofactor for several enzymes involved in these metabolic processes. Biotin is often associated with the health of hair, skin and nails, although scientific data confirming its effectiveness in these areas are limited.

• Functions:

  • Metabolism of fatty acids, carbohydrates and amino acids
  • Maintaining the health of hair, skin and nails

• Sources:

  • Eggs (especially yolk)
  • Liver
  • Nuts and seeds
  • Salmon
  • Avocado
  • Sweet potato

• Deficiency:

  • The deficiency is rare, since biotin is produced by bacteria in the intestines.
  • Symptoms of deficiency may include hair loss, dermatitis, fragility of nails and neurological symptoms.

• Myths and reality:

  • Myth: Reception of biotin in large doses is guaranteed to improve the condition of hair, skin and nails.
  • Reality: Biotin can improve the condition of hair, skin and nails only in cases of biotin deficiency. In people without deficiency, taking biotin in large doses, most likely, will not bring significant improvements. It is important to note that an excess of biotin can distort the results of laboratory tests, especially analyzes for thyroid hormones.

1.7. Folic acid (vitamin B9): cell growth and development

Folic acid, or vitamin B9, is necessary for the growth and development 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 helps to prevent defects in the nervous tube in the fetus.

• Functions:

  • Synthesis DNA and RNA
  • Amino acid metabolism
  • Cell growth and development
  • Prevention of defects of the nervous tube in the fetus

• Sources:

  • Green leaf vegetables (spinach, broccoli, Romen salad)
  • Legumes (lentils, beans)
  • Citrus fruit
  • Avocado
  • Enriched products (bread, cereals)

• Deficiency:

  • Megaloblastic anemia
  • Fruit nervous tube defects
  • Fatigue
  • Weakness
  • Irritability

• Myths and reality:

  • Myth: The more folic acid take during pregnancy, the better for the child.
  • Reality: It is important to take a sufficient amount of folic acid during pregnancy, but excess folic acid can mask the deficiency of vitamin B12 and lead to neurological problems. The recommended dose of folic acid for pregnant women is 400-800 mcg per day.

1.8. Cobalamin (vitamin B12): nervous system and red blood cells

Cobalamine, 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 also important for maintaining the health of the myelin shell, which protects the nerve cells.

• Functions:

  • Normal functioning of the nervous system
  • The formation of red blood cells
  • Synthesis DNA and RNA
  • Maintaining the health of the myelin shell

• Sources:

  • Animal products (meat, poultry, fish, eggs, dairy products)
  • Enriched products (vegetable milk, cereals)
  • Food yeast (enriched with vitamin B12)

• Deficiency:

  • Anemia
  • Neurological problems (numbness, tingling, weakness, depression, dementia)
  • Fatigue
  • Weakness

• Myths and reality:

  • Myth: Vitamin B12 can increase the level of energy in all people.
  • Reality: Vitamin B12 is necessary for energy metabolism, but it will increase the level of energy only in people with vitamin B12 deficiency. In people without deficiency, the intake of vitamin B12 as an additive is likely to not bring a significant increase in energy.

Part 2: Myths and errors about group B vitamins

There are many myths and delusions around group B vitamins that can mislead consumers and lead to improper use of additives. It is important to understand what statements are based on scientific data, and which are only marketing tricks or unreasonable beliefs.

2.1. Myth: more – means better

One of the most common myths about group B vitamins is that taking large doses is always better. Since group B vitamins are water -soluble, it is believed that excess is excreted in the urine and is not dangerous. However, this is not always the case. Although the body really removes excess water -soluble vitamins, the intake of high doses of some vitamins of group B can lead to side effects and even toxicity. For example, high doses of niacin can cause redness of the skin, itching and liver damage, and high doses of vitamin B6 can lead to neurological problems.

Reality: Reception of group B vitamins in doses exceeding the recommended can be dangerous. It is important to follow the recommended doses and consult a doctor before taking high doses of vitamins of group B.

2.2. Myth: B vitamins are “energy”

Many people believe that group B vitamins are powerful “energy” and can significantly increase the level of energy in healthy people. This idea is often used in advertising of energy drinks and additives.

Reality: B vitamins are necessary for energy metabolism, but they are not “energy” in the sense that they do not give the body additional energy. They only help the body transform food into energy. If you do not have a deficiency of group B vitamins, taking additives with these vitamins, most likely, will not increase your energy level. Fatigue and low energy level can be caused by many other factors, such as lack of sleep, stress, malnutrition or medical conditions.

2.3. Myth: B vitamins can cure all diseases

Some people believe that group B vitamins can cure a wide range of diseases, from colds to cancer. This statement has no scientific justification.

Reality: B vitamins are important to maintain health and can help prevent or treat certain diseases associated with deficiency of these vitamins. However, they are not a universal remedy for all diseases. Treatment of serious diseases should be carried out under the supervision of a doctor.

2.4. Myth: Vegetarians do not need additives with vitamin B12, as they get it from plant sources

Vitamin B12 is mainly contained in animal products. Vegetarians and vegans often rely on plant sources of vitamin B12, such as enriched products and food supplements.

Reality: Plant sources of vitamin B12 often contain inactive forms of vitamin B12, which are not absorbed by the body. Vegetarians and vegans need to regularly use enriched products or take additives with vitamin B12 to avoid deficiency of this vitamin. Vitamin B12 deficiency can lead to serious neurological problems, so it is important to take measures in a timely manner to prevent it.

2.5. Myth: all complexes of group B vitamins are the same

On the market there are many complexes of B vitamins, and many people believe that they are all the same. However, this is not so.

Reality: Group B vitamins can differ in composition, dosage and form of vitamins. Some complexes contain all eight vitamins of group B, while others contain only some of them. The dosage of vitamins can also vary depending on the product. In addition, some complexes contain vitamins in active forms that are better absorbed by the body. When choosing a complex of B vitamins, it is important to take into account your individual needs and consult a doctor or pharmacist.

2.6. Myth: taking antibiotics does not affect the level of B vitamins

Antibiotics destroy not only harmful bacteria, but also beneficial bacteria in the intestines, which are involved in the synthesis of some vitamins of group B, such as biotin and vitamin K.

Reality: Taking antibiotics can reduce the level of group B vitamins in the body. After a course of antibiotics, it is recommended to use probiotics to restore the intestinal microflora and improve the synthesis of group B.

2.7. Myth: B vitamins deficiency can only be determined by blood tests

A blood test is one of the ways to determine the deficiency of B vitamins, but it is not always the most accurate.

Reality: The deficiency of group B vitamins can be manifested by various symptoms such as fatigue, irritability, depression, skin rashes, anemia and neurological problems. If you have a suspicion of a deficiency of B vitamins, it is important to consult a doctor for examination and diagnosis. The doctor may prescribe a blood test, but will also take into account your symptoms and medical history.

2.8. Myth: Reception of B vitamins can prevent aging

B vitamins play an important role in maintaining health and can help slow down some aging processes associated with a deficiency of these vitamins.

Reality: B vitamins are not an “elixir of youth” and cannot stop the aging process. However, they can help maintain the health of the nervous system, the cardiovascular system and other organs, which can improve the quality of life in old age. A healthy lifestyle, including proper nutrition, physical activity and rejection of bad habits, is a more effective way to slow down the aging process.

2.9. Myth: B vitamins can improve sports results

B vitamins are necessary for energy metabolism and can help athletes maintain a high level of energy during training and competitions.

Reality: B vitamins are not “magic pills” that can significantly improve sports results. They only help the body effectively use energy. Athletes who do not have a deficiency of group B vitamins, taking additives with these vitamins, most likely will not bring significant improvements. Balanced nutrition, adequate sleep and proper training program are more important factors to improve sports results.

2.10. Myth: B vitamins do not interact with drugs

B vitamins can interact with some drugs, which can affect their effectiveness or cause side effects.

Reality: B vitamins can interact with some drugs. For example, vitamin B6 can reduce the effectiveness of levodopa, drugs used to treat Parkinson’s disease. Folic acid can interact with some anticonvulsants. It is important to inform the doctor about all drugs and additives that you take to avoid unwanted interactions.

Part 3: Who should take B vitamins B?

Although obtaining group B vitamins from a balanced diet is an ideal option, there are certain groups of people who may experience an increased need for these vitamins or have difficulties with their assimilation. In such cases, taking additives with B vitamins can be useful.

3.1. Elderly people

With age, the body’s ability to absorb vitamin B12 decreases. This is due to a decrease in the production of gastric juice, which is necessary for the release of vitamin B12 from food. In addition, older people often have a more limited diet and can use less animal products, which are the main sources of vitamin B12. Vitamin B12 deficiency can lead to neurological problems and anemia, so older people are often recommended to take additives with vitamin B12.

3.2. Vegetarians and vegans

Vitamin B12 is mainly contained in animal products, so vegetarians and vegans are at risk of deficiency of this vitamin. They should regularly use enriched products or take additives with vitamin B12 to avoid deficiency. In addition, vegetarians and vegans may experience a shortage of other B vitamins, such as riboflavin and niacin, if their diet is not balanced.

3.3. People with certain medical conditions

Some medical conditions may violate the absorption of group B vitamins or increase the need for them. Such conditions include:

• Crohn’s disease and ulcerative colitis: These inflammatory intestinal diseases can disrupt the absorption of vitamins of group B.
• Celiacia: This is an autoimmune disease in which the use of gluten leads to damage to the small intestine, which can violate the absorption of vitamins of group B.
• Alcoholism: Alcohol abuse can violate the assimilation and metabolism of group B vitamins, especially thiamine, which can lead to Vernika-Korsakov syndrome.
• Diabetes: Some drugs used to treat diabetes, such as metformin, can reduce vitamin B12 in the body.
• HIV/AIDS: People with HIV/AIDS often experience a deficiency of group B vitamins due to impaired assimilation and increased need for these vitamins.

3.4. Pregnant and lactating women

Pregnant and nursing women experience an increased need for group B vitamins, especially in folic acid and vitamin B12. Folic acid is necessary to prevent defects in the nerve tube in the fetus, and vitamin B12 is important for the development of the nervous system of the child. Pregnant and lactating women are recommended to take prenatal vitamins containing all the necessary vitamins of group B.

3.5. People taking certain drugs

Some drugs can reduce the level of group B vitamins in the body or violate their absorption. Such drugs include:

• Metformin: The medicine used to treat diabetes can reduce vitamin B12.
• Proton pump inhibitors (IPP): Medicines used to treat heartburn and stomach ulcers can reduce vitamin B12.
• Antibiotics: Antibiotics can destroy beneficial bacteria in the intestines, which are involved in the synthesis of some vitamins of group B.
• Anticonvulsants: Some anticonvulsants may disrupt folic acid metabolism.

3.6. People with genetic mutations

Some people have genetic mutations that affect the metabolism of group B vitamins. For example, the MthFr genes can reduce the body’s ability to turn folic acid into its active form. People with such genetic mutations may need to take additives with active forms of B vitamins B.

3.7. People prone to chronic stress

Chronic stress can increase the body’s need for B vitamins B. B vitamins play an important role in maintaining the health of the nervous system and can help the body cope with stress. People subject to chronic stress can consider taking additives with group B vitamins in order to support their nervous system.

Part 4: how to choose the right supplement with B vitamins

When choosing an additive with group B vitamins, it is important to consider several factors to choose a product that will be effective and safe for you.

4.1. Composition and dosage

Make sure that the supplement contains all eight B vitamins in sufficient doses. Recommended doses of B vitamins can vary depending on your individual needs. Consult a doctor or pharmacist to determine the right dosage for you. Pay attention to the forms of vitamins. Active forms, such as methylcobalamin (B12) and methylphulatory (folic acid), can be more preferable, especially for people with certain genetic mutations or problems with assimilation.

4.2. The form of release

B vitamins are available in various forms of release, including tablets, capsules, liquids and powders. Choose the form of release, which is most convenient for you. Capsules and tablets with slow release can be useful to maintain a stable level of vitamins during the day.

4.3. Quality and safety

Choose additives from reliable manufacturers that adhere to strict quality and safety standards. Look for products that were tested by the third side for cleanliness and content. Check the availability of quality certificates such as NSF International or USP Verified.

4.4. Additional ingredients

Pay attention to additional ingredients in the addition. Some additives may contain unnecessary additives, such as artificial dyes, flavors and preservatives. Choose additives with a minimum number of additional ingredients.

4.5. Consumer reviews

Before buying additives, read the reviews of other consumers. Reviews can give you an idea of ​​the quality and effectiveness of the product. However, remember that reviews can be subjective, and what works for one person may not work for another.

4.6. Price

The price of additives with B vitamins can vary depending on the composition, dosage, form of production and manufacturer. Compare the prices of different products to find the best price ratio. Not always the most expensive supplement is the best.

4.7. Consultation with a doctor

Before taking any additive with group B vitamins, consult a doctor or pharmacist. They can help you determine whether you need an additive, choose a suitable dosage and output form, as well as check the availability of possible interactions with other drugs or additives that you accept.

Part 5: Recommendations for the correct use of B vitamins

To get the maximum benefit from taking B vitamins, it is important to observe several simple recommendations.

5.1. Take vitamins with food

B vitamins are better absorbed if you take them with food. This is due to the fact that food stimulates the production of gastric juice, which is necessary to release vitamins from the additive. Take B vitamins during meals to improve their absorption.

5.2. Dose doses

If you take high doses of group B vitamins, divide them into several tricks during the day. This will help maintain a stable level of blood vitamins and reduce the risk of side effects.

5.3. Drink enough water

B vitamins are water -soluble, so it is important to drink water enough to help the body remove excess vitamins. Drink at least 8 glasses of water per day.

5.4. Be consistent

To see the results from taking B vitamins, it is important to be consistent and take them regularly. Do not miss the techniques and take vitamins at the same time every day.

5.5. Traces of symptoms

Pay attention to any changes in your health after the start of taking B vitamins B. If you notice any side effects, stop taking and consult your doctor.

5.6. Periodically check the level of vitamins

If you take group B vitamins for a long time, it is recommended to periodically check the level of vitamins in the blood to make sure that you are taking the correct dosage.

Part 6: Alternative ways of obtaining B vitamins

Reception of additives is one of the ways to obtain B vitamins, but there are other ways that can be more preferable to some people.

6.1. Balanced diet

The best way to get a sufficient amount of B vitamins is a balanced diet rich in various foods. Include in your diet products rich in group B vitamins, such as:

• Whole grains (brown rice, oatmeal)
• Meat (especially poultry and liver)
• Fish (tuna, salmon)
• Eggs
• Dairy products
• Green leaf vegetables (spinach, broccoli, Romen salad)
• Legumes (lentils, beans)
• Nuts and seeds
• Avocado
• Banans

6.2. Enriched products

Many foods are enriched with vitamins of group B. Such products include:

• Bread
• Cereals
• Vegetable milk

Make sure you choose enriched products containing all eight vitamins of group B.

6.3. Natural sources of group b vitamins

Some foods are natural sources of group B vitamins. Such products include:

• Food yeast
• Spirulina
• Chlorella

These products can be added to smoothies, salads or other dishes.

6.4. Improving intestinal health

A healthy intestine is necessary for the absorption of B vitamins B. To improve intestinal health, adhere to the following recommendations:

• Use products rich in fiber (fruits, vegetables, whole grains).
• Eat fermented products (yogurt, kefir, sauerkraut).
• Take probiotics.
• Limit the consumption of processed products, sugar and alcohol.

** Part 7: Scientific IP