B vitamins for women: nervous system and metabolism

B vitamins for women: nervous system and metabolism – complete leadership

Table of contents:

1. Introduction to B vitamins B: Review, classification and general functions.
2. TIAMIN (B1): The role in energy metabolism and the health of the nervous system. Symptoms of deficiency and sources.
3. Riboflavin (b2): Participation in cellular respiration and maintaining skin health. Symptoms of deficiency and sources.
4. Niacin (B3): The synthesis of the coofers and the NAS and its effect on metabolism. Symptoms of deficiency and sources.
5. Pantotenic acid (B5): The role in the synthesis of coenzyme A and the metabolism of fats, carbohydrates and proteins. Symptoms of deficiency and sources.
6. Pyridoxin (B6): Participation in the metabolism of amino acids, neurotransmitters and hemoglobin. Symptoms of deficiency and sources.
7. Biotin (B7): The role in the metabolism of fats, carbohydrates and proteins, as well as the health of hair, skin and nails. Symptoms of deficiency and sources.
8. Folic acid (B9): The importance for cell division, DNA synthesis and prevent defects in the nervous tube in the fetus. Symptoms of deficiency and sources.
9. Kobalamin (B12): Participation in the formation of red blood cells, the health of the nervous system and the synthesis of DNA. Symptoms of deficiency and sources.
10. B vitamins and nervous system of women: Influence on mood, stress, cognitive functions and neurological disorders.
11. B vitamins B and metabolism of women: The role in energy exchange, weight control, hormonal balance and the health of the digestive system.
12. B vitamins and specific needs of women: Pregnancy, breastfeeding, menopause and other factors affecting the need for vitamins of group B.
13. The interaction of group B vitamins with other nutrients: Synergetic effect and antagonism.
14. Group B vitamins tests: When and how to diagnose deficiency. Interpretation of the results.
15. Group B vitamins additives: Types of additives, dosage, indications and contraindications. Possible side effects.
16. Products rich in group B vitamins: The best food sources and recommendations for their inclusion in the diet.
17. Factors affecting the assimilation of group B vitamins: Medicines, diseases, lifestyle and other aspects.
18. B vitamins B and the beauty of women: The effect on the health of the skin, hair and nails.
19. B vitamins B and the health of the heart of women: The role in reducing the risk of cardiovascular diseases.
20. B vitamins and immune system of women: Strengthening immunity and protection against infections.
21. Conclusion: An integrative approach to maintaining the health of the nervous system and metabolism in women using vitamins of group B.
22. List of literature: Scientific sources and publications.

1. Introduction to B vitamins B: review, classification and general functions.

B vitamins are a group of eight water -soluble vitamins that play a vital role in maintaining the health of the nervous system, metabolism and general well -being, especially in women. These vitamins are closely interconnected and often work synergetically in order to maintain various body functions. Due to their water-soluble nature, they are not stored in the body in significant quantities and should regularly come with food. Group B vitamins include:

• TIAMIN (B1): It is necessary for carbohydrate metabolism and the functioning of the nervous system.
• Riboflavin (b2): He plays an important role in cellular respiration and energy production.
• Niacin (B3): Participates in the metabolism of fats, carbohydrates and proteins, as well as in the health of the skin.
• Pantotenic acid (B5): It is necessary for the synthesis of coenzyme A, which is critical for metabolism.
• Pyridoxin (B6): Participates in the metabolism of amino acids, the formation of neurotransmitters and immune function.
• Biotin (B7): It is important for the metabolism of fats, carbohydrates and proteins, as well as the health of hair, skin and nails.
• Folic acid (B9): It is necessary to divide the cells, DNA synthesis and prevent defects in the nervous tube in the fetus.
• Kobalamin (B12): Participates in the formation of red blood cells, functions of the nervous system and DNA synthesis.

General functions of group B vitamins:

• Energy metabolism: The transformation of food into energy necessary for various processes in the body.
• The function of the nervous system: Maintaining nerves health, transmitting nerve impulses and supporting cognitive functions.
• Synthesis DNA and RNA: Participation in replication and restoration of genetic material.
• The formation of red blood cells: Maintaining healthy hematopoiesis and preventing anemia.
• Hormone synthesis: Participation in the production of some hormones that regulate various functions of the body.

2. Tiamin (B1): role in energy metabolism and health of the nervous system. Symptoms of deficiency and sources.

Tiamin, also known as vitamin B1, plays a central role in energy metabolism, especially in converting carbohydrates into energy. It acts as a coherent for several key enzymes involved in this process, such as pyruvat dehydrogenase and α-cathelutaratratdehydrogenase. These enzymes are necessary for the Crebs cycle, which is the main way of production in cells.

In addition to energy metabolism, thiamine is vital for the health of the nervous system. It is involved in the synthesis of acetylcholine, neurotransmitter necessary for the transfer of nerve impulses and cognitive functions. Tiamin also helps to maintain the myelin shell, the protective coating of the nerve cells, which is necessary for the correct transmission of the signals.

Symptoms of thiamine deficiency:

Tiamine deficiency can lead to various symptoms affecting the nervous system, the cardiovascular system and the gastrointestinal tract. The most famous disease associated with a deficiency of thiamine is Beri Berie. Symptoms of deficiency may include:

• Fatigue and weakness: Due to violation of energy metabolism.
• Irritability and depression: Due to impaired function of the nervous system.
• Loss of appetite and nausea: Due to impaired function of the gastrointestinal tract.
• Muscle weakness and pain: Especially in the legs.
• Edema (edema): In the legs and ankles.
• Heart failure: In severe cases.
• Encephalopathy Wernick: Neurological disorder, characterized by confusion, problems with coordination and eye movements.
• Psychosis of Korsakova: Chronic neurological disorder characterized by memory loss and confabulations (creation of false memories).

Tiamin sources:

Tiamine is contained in various foods, both plant and animal origin. The best sources of thiamine include:

• Whole grain products: Brown rice, oatmeal, whole grain bread.
• Legumes: Lentils, beans, peas.
• Pork: Feature non -fat pork.
• Nuts and seeds: Seeds of sunflower, almonds, walnuts.
• Enriched products: Some bakery products and flakes for breakfast.

The recommended daily dose of thiamine for women is 1.1 mg. Pregnant and lactating women may need a little more.

3. Riboflavin (B2): participation in cellular respiration and maintaining skin health. Symptoms of deficiency and sources.

Riboflavin, or vitamin B2, plays an important role in cellular respiration and energy production. It is a component of the two main coofers: Flavmononucleotide (FMN) and flavidenindininucleotide (FAD). These coofers are involved in many redox reactions necessary for the metabolism of carbohydrates, fats and proteins.

Riboflavin is also important for maintaining the health of the skin, mucous membranes and eyes. It is involved in the synthesis of collagen, protein, which provides the structure and elasticity of the skin. In addition, riboflavin helps protect the cells from damage by free radicals, acting as an antioxidant.

Symptoms of riboflavin deficiency:

Riboflavin deficiency, also known as ariboflavinosis, can manifest itself with various symptoms, including:

• Heyrozy: Cracks and ulcers in the corners of the mouth.
• Glossit: Inflammation of the tongue, which becomes smooth and red.
• Seborrheic dermatitis: Redness and peeling of the skin, especially around the nose and mouth.
• Keratitis: Inflammation of the cornea of ​​the eye, causing pain, redness and photosensitivity.
• Photophobia: Sensitivity to light.
• Anemia: In some cases.
• Fatigue and weakness: As with a deficiency of other vitamins of group B.

Riboflavin sources:

Riboflavin is widespread in various foods. Good sources include:

• Dairy products: Moloko, yogurt, cheese.
• Meat: Liver, kidneys, beef.
• Eggs: Especially egg protein.
• Green sheet vegetables: Spinach, broccoli, cabbage.
• Mushrooms: Especially the mushrooms of Shiitaka.
• Enriched products: Some bakery products and flakes for breakfast.

The recommended daily riboflavin dose for women is 1.1 mg. Pregnant and lactating women need a little more. Riboflavin is sensitive to light, so the products containing it should be stored in a dark place.

4. Niacin (B3): the synthesis of coofers above and the NAS and its effect on metabolism. Symptoms of deficiency and sources.

Niacin, or vitamin B3, is a key player in the metabolism of energy and cell functioning. He serves the predecessor of two important coofers: nicotinindinindinucleotide (above) and nicotinindinindininocleotidfosphate (NAS). These coofers are involved in hundreds of enzymatic reactions necessary for the metabolism of carbohydrates, fats, proteins and alcohols. They are also important for DNA reparation and cell alarm.

Over and NADF are involved in redox reactions that transfer electrons from one molecule to another. This is necessary for the production of energy in cells, as well as for the synthesis of fatty acids, cholesterol and steroid hormones.

Symptoms of niacin deficiency:

A severe shortage of niacin leads to Pellagra, a disease characterized by “three d”: dermatitis, diarrhea and dementia. Symptoms of niacin deficiency may include:

• Dermatitis: Symmetric rash on the skin, especially in areas subject to sunlight. The skin can be red, peeling and painful.
• Diarrhea: Inflammation of the intestinal mucosa, causing diarrhea, nausea and vomiting.
• Dementia: Cognitive disorders, including memory loss, confusion and depression. In severe cases, it can lead to psychosis.
• Inflamed tongue (Glossitis): The tongue can be red, painful and swollen.
• Fatigue and weakness: A general feeling of fatigue and lack of energy.
• Loss of appetite: Reducing interest in food.

Sources of Niacin:

Niacin is contained in various foods, both plant and animal origin. Good sources include:

• Meat: Beef, bird, pork.
• Fish: Tuna, salmon, sardines.
• Nuts and seeds: Arachis, sunflower seeds.
• Whole grain products: Brown rice, whole grain bread.
• Enriched products: Some bakery products and flakes for breakfast.
• Mushrooms: Especially Portobello mushrooms.

The body can also synthesize Niacin from the Triptophan amino acid. The recommended daily dose of niacin for women is 14 mg of niacin equivalent (NE). Pregnant and lactating women need a little more. High doses of niacin (usually prescribed to reduce cholesterol levels) can cause redness of the skin (tides) and other side effects, so they should be taken only under the supervision of a doctor.

5. Pantotenic acid (B5): the role in the synthesis of coenzyme A and the metabolism of fats, carbohydrates and proteins. Symptoms of deficiency and sources.

Pantotenic acid, or vitamin B5, plays a key role in energy metabolism. It is necessary for the synthesis of Coenzym A (COA), which is a critical coherent for many enzymatic reactions involved in the metabolism of carbohydrates, fats and proteins. COA is involved in the Crebs cycle (also known as the citric acid cycle), which is the main way of production in cells.

COA is also necessary for the synthesis of fatty acids, cholesterol and steroid hormones. It also participates in the detoxification of some drugs and toxins.

Symptoms of pantothenic acid deficiency:

The deficiency of pantothenic acid is rare, since it is widespread in various foods. However, the experimental deficiency can cause the following symptoms:

• Fatigue and weakness: Due to violation of energy metabolism.
• Headaches: Especially in the area of ​​the back of the head.
• Insomnia: Difficulties with falling asleep or maintenance of sleep.
• Irritability: Mild excitability and irritability.
• Muscle cramps: Involuntary muscle contractions.
• Numbness and tingling: In the hands and legs (paresthesia).
• Nausea and vomiting: Problems with the gastrointestinal tract.
• “Burning legs”: A burning sensation in the legs.

Sources of pantothenic acid:

Pantotenic acid is widespread in various foods, both plant and animal origin. Good sources include:

• Meat: Liver, kidneys, beef, bird.
• Eggs: Especially egg yolk.
• Dairy products: Milk, yogurt.
• Vegetables: Avocado, broccoli, mushrooms, sweet potatoes.
• Whole grain products: Brown rice, oatmeal.
• Legumes: Lentils, beans.
• Nuts and seeds: Sunflower seeds, peanuts.

The name “pantothenic acid” comes from the Greek word “pantos”, which means “everywhere”, which reflects its wide distribution in food products. The recommended daily dose of pantothenic acid for adults is 5 mg. Pregnant and lactating women may need a little more.

6. Pyridoxin (B6): participation in amino acid metabolism, neurotransmitters and hemoglobin. Symptoms of deficiency and sources.

Pyridoxine, also known as vitamin B6, is a group of six chemically similar compounds (pyridoxine, pyridoxal and pyridoxamine), which play an important role in many metabolic processes in the body. The most active form is the pyridoxal-5′-phosphate (PLP), which acts as a coherent for more than 100 enzymes.

Vitamin B6 is necessary for the metabolism of amino acids, building blocks of proteins. It is involved in the processes of transamination, decarboxylation and radiation amino acids. He also plays a role in the synthesis of neurotransmitters, such as serotonin, dopamine, norepinephrine and gamma-amino-melting acid (GABA), which regulate mood, sleep, appetite and other important functions.

In addition, vitamin B6 is necessary for the synthesis of hemoglobin, protein in red blood cells, which transfers oxygen throughout the body. It also participates in gluconeogenesis (production of glucose from non -carbohydrate sources) and maintaining the immune function.

Symptoms of pyridoxine deficiency:

Vitamin B6 deficiency can cause various symptoms that affect the nervous system, skin and blood. Symptoms may include:

• Anemia: Due to a violation of the synthesis of hemoglobin.
• Dermatitis: Inflammation of the skin, similar to eczema.
• Glossit: Inflammation of the tongue.
• Heyrozy: Cracks and ulcers in the corners of the mouth.
• Depression: Low mood and loss of interest in things.
• Irritability: Mild excitability and irritability.
• Confusion: Difficulties with thinking and concentration.
• Convulsions: In severe cases.
• Numbness and tingling: In the hands and legs (peripheral neuropathy).

Sources of pyridoxine:

Vitamin B6 is contained in various foods. Good sources include:

• Meat: Bird, beef, pork, liver.
• Fish: Tuna, salmon, trout.
• Vegetables: Potatoes, spinach, broccoli, carrots.
• Fruits: Bananas, avocado.
• Whole grain products: Brown rice, oatmeal.
• Nuts and seeds: Sunflower seeds, walnuts.
• Legumes: Nut, beans.

The recommended daily dose of vitamin B6 for women is 1.3 mg. Pregnant and lactating women need a little more. High doses of vitamin B6 (more than 100 mg per day) can cause peripheral neuropathy, so they should be taken only under the supervision of a doctor.

7. BIOTIN (B7): the role in the metabolism of fats, carbohydrates and proteins, as well as the health of hair, skin and nails. Symptoms of deficiency and sources.

Biotin, also known as vitamin B7 or vitamin H, plays an important role in the metabolism of fats, carbohydrates and proteins. It acts as a coherent for several carboxylase, enzymes that add carbon dioxide to other molecules. These enzymes are necessary for the synthesis of fatty acids, gluconeogenesis (production of glucose from non -carbohydrate sources) and amino acid metabolism with an extensive chain.

In addition to metabolism, biotin is also important for the health of hair, skin and nails. Although scientific evidence confirming its effectiveness as an additive for strengthening hair and nails is ambiguous, it often includes in cosmetic products and additives designed to improve their health.

Symptoms of Biotin deficiency:

Biotin deficiency is rare, since it is produced by bacteria in the intestines and is found in various foods. Nevertheless, a deficiency can occur in people with certain genetic disorders, in people who use a large amount of raw eggs (raw egg proteins contain avidine, which binds biotin and prevents its absorption), or in people who receive prolonged parenteral nutrition (intravenous nutrition). Symptoms of biotin deficiency may include:

• Thinning of the hair: Hair loss and losing shine.
• Rashes on the skin: Especially around the nose, mouth and eyes.
• Brown nails: Nails that easily break and relax.
• Depression: Low mood and loss of interest in things.
• Fatigue: A general feeling of fatigue and lack of energy.
• Numbness and tingling: In the hands and legs.
• Muscle pain: Muscles pain.

Sources of biotin:

Biotin is found in various foods. Good sources include:

• Meat: Liver, kidneys.
• Eggs: Especially egg yolk (prepared).
• Nuts and seeds: Almonds, walnuts, sunflower seeds.
• Vegetables: Sweet potatoes, spinach, broccoli.
• Mushrooms: Especially the mushrooms of Shiitaka.
• Yeast: Beer yeast.

The recommended daily dose of biotin for adults is 30 μg. Pregnant and lactating women may need a little more.

8. Folic acid (B9): the importance for cell division, DNA synthesis and prevent defects in the nerve tube in the fetus. Symptoms of deficiency and sources.

Folic acid, also known as vitamin B9, plays a vital role in cell division, DNA and RNA synthesis, as well as the formation of red blood cells. It is especially important for pregnant women, as it helps to prevent defects in the nervous tube in the fetus, such as the cleft spine and anencephalus.

Folic acid acts as a coherent for enzymes involved in the transfer of single -iron groups that are necessary for the synthesis of nucleotides, construction blocks of DNA and RNA. It is also important for amino acid metabolism, such as homocysteine.

Symptoms of folic acid deficiency:

Folic acid deficiency can cause various symptoms that affect the blood, nervous system and the gastrointestinal tract. Symptoms may include:

• Megaloblastic anemia: Anemia characterized by large, immature red blood cells.
• Fatigue and weakness: Because of anemia.
• Glossit: Inflammation of the tongue.
• Taries in the mouth: Painful ulcers on the mucous membrane of the mouth.
• Diarrhea: Inflammation of the intestinal mucosa.
• Depression: Low mood and loss of interest in things.
• Confusion: Difficulties with thinking and concentration.
• Increased risk of defects in the nervous tube in the fetus: In pregnant women.

Folic acid sources:

Folic acid is contained in various foods. Good sources include:

• Dark green leafy vegetables: Spinach, broccoli, cabbage, salad Roman.
• Legumes: Lentils, beans, chickpeas.
• Citrus: Orange, grapefruit, lemons.
• Avocado: A rich source of nutrients.
• Liver: A rich source of folic acid, but should be consumed in moderate quantities due to the high content of vitamin A.
• Enriched products: Some bakery products and breakfast flakes are enriched with folic acid.

The recommended daily dose of folic acid for adults is 400 μg of food folate equivalent (DFE). Pregnant women are recommended to take 600 μg DFE per day, and feeding women – 500 mcg DFE per day. It is important to note that a folate is a natural form of vitamin B9 contained in food, while folic acid is a synthetic form used in additions and enriched products. Folic acid is better absorbed than a folate from food.

9. Kobalamin (B12): participation in the formation of red blood cells, health of the nervous system and DNA synthesis. Symptoms of deficiency and sources.

Cobalamin, also known as vitamin B12, plays a decisive role in the formation of red blood cells, the health of the nervous system and the synthesis of DNA. It acts as a coherent for two important enzymes: methylcobalamin and adenosylcobalamin.

Methylcobalamin is necessary for converting homocysteine ​​into methionine, amino acids necessary for the synthesis of proteins and other important molecules. It also participates in the synthesis of myelin, the protective membrane of nerve cells.

Adenosylcobalamin is necessary for the metabolism of fatty acids and amino acids with an extensive chain.

Symptoms of cobalamine deficiency:

Vitamin B12 deficiency can cause various symptoms that affect the blood, nervous system and the gastrointestinal tract. Symptoms may include:

• Megaloblastic anemia: Anemia characterized by large, immature red blood cells.
• Fatigue and weakness: Because of anemia.
• Numbness and tingling: In the hands and legs (peripheral neuropathy).
• Walking difficulties: Problems with equilibrium and coordination.
• Memory loss: Cognitive disorders.
• Confusion: Difficulties with thinking and concentration.
• Depression: Low mood and loss of interest in things.
• Inflammation of the tongue (glossitis): The tongue can be smooth and red.
• Loss of appetite: Reducing interest in food.
• Constipation: Difficulties with bowel movements.

Vitamin B12 deficiency is especially common in older people, since with age the body’s ability to absorb vitamin B12 from food decreases. Other risk factors of vitamin B12 deficiency include vegetarianism or veganism (since vitamin B12 is mainly contained in animal products), diseases of the gastrointestinal tract, such as crown or ulcerative colitis, and taking certain drugs, such as proton pump inhibitors (IPP) and metformin.

Sources of cobalamine:

Vitamin B12 is mainly found in animal products. Good sources include:

• Meat: Beef, bird, pork.
• Fish: Salmon, tuna, trout.
• Dairy products: Moloko, cheese, yogurt.
• Eggs:
• Enriched products: Some plant dairy products, breakfast flakes and foods are enriched with vitamin B12.

The recommended daily dose of vitamin B12 for adults is 2.4 μg.

10. Vitamins of group B and the nervous system of women: Influence on mood, stress, cognitive functions and neurological disorders.

B vitamins play a decisive role in maintaining the health of the nervous system of women, affecting mood, stress reaction, cognitive functions and the risk of neurological disorders.

Influence on mood and stress:

Several vitamins of group B, in particular B6, B9 (folic acid) and B12, are necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. The deficiency of these vitamins can lead to a decrease in the level of these neurotransmitters, which can contribute to depression, anxiety, irritability and other mood disorders.

B vitamins also help the body cope with stress. Stress can exhaust reserves of group B vitamins, which makes it important to consume a sufficient amount of these vitamins during periods of increased stress.

Influence on cognitive functions:

B vitamins are necessary for the optimal cognitive function, including memory, attention and concentration. They participate in the energy metabolism of the brain, the synthesis of neurotransmitters and the protection of nerve cells from damage. The deficiency of group B vitamins can lead to cognitive impairment, such as memory loss, difficulty with concentration and reduction of mental performance.

Influence on neurological disorders:

Some vitamins of group B, in particular B12, are important for maintaining the health of the myelin shell, the protective coating of nerve cells. Vitamin B12 deficiency can damage the myelin shell, which can lead to neurological symptoms, such as numbness and tingling in the arms and legs, difficulties with walking and problems with balance.

Studies also showed that sufficient folic acid levels can help reduce the risk of developing Alzheimer’s disease and other forms of dementia.

Specific needs of women:

Women can have higher needs for group B vitamins than men, because of such factors as pregnancy, breastfeeding and the use of contraceptive tablets. Pregnant women need an increased amount of folic acid to prevent defects in the nerve tube in the fetus. Cutting tablets can deplete the reserves of some vitamins of group B, so women taking these drugs may require an increase in the consumption of these vitamins.

11. B vitamins and women metabolism: The role in energy exchange, weight control, hormonal balance and the health of the digestive system.

B vitamins play a key role in metabolism in women, affecting energy metabolism, weight control, hormonal balance and the health of the digestive system.

Influence on energy exchange:

B vitamins are necessary for converting food into energy necessary for various processes in the body. They act as coofers for enzymes involved in the metabolism of carbohydrates, fats and proteins. B vitamins deficiency can lead to fatigue, weakness and a decrease in physical performance.

Influence on weight control:

B vitamins can play a role in weight control, helping to regulate appetite, metabolism and fat burning. Some studies have shown that the deficiency of group B vitamins can be associated with weight gain and weight loss difficulties.

Influence on hormonal balance:

B vitamins are involved in the synthesis and metabolism of hormones, including sex hormones, such as estrogen and progesterone. They can also help regulate blood sugar and reduce the risk of insulin resistance, which can contribute to hormonal imbalance.

Influence on the health of the digestive system:

B vitamins are important for