B vitamins for children: energy and development

B vitamins for children: energy and development

B1 (thiamine): a spark of metabolism and neural activity

Tiamin, or vitamin B1, plays a key role in the metabolism of carbohydrates, converting them into the energy necessary for the growth, development and daily activity of children. This process is especially important for the brain and nervous system, since glucose is the main source of energy for these organs. Tiamin also participates in the synthesis of neurotransmitters, chemicals that transmit signals between nerve cells, which is necessary for cognitive functions, learning and memory.

• Metabolism of carbohydrates: Tiamin is a cooferment for several key enzymes involved in carbohydrate metabolism, such as pyruvate dehydrogenase and α-cathelutaratratdehydrogenase. These enzymes catalyze the reactions necessary for turning glucose into energy in the form of ATP (adenosineric). The disadvantage of thiamine leads to a violation of these processes, causing the accumulation of pyruvate and lactate, which can lead to fatigue, irritability and even neurological problems.

• Nervous system: Tiamin is necessary for the health of the nervous system. It helps to maintain a myelin shell, a protective coating of nerve fibers, which provides fast and efficient transmission of nerve impulses. Tiamin deficiency can lead to damage to the myelin shell, causing neuropathy, characterized by tingling, numbness and weakness in the limbs.

• Cognitive functions: Participating in the synthesis of acetylcholine, an important neurotransmitter, thiamine plays a role in cognitive functions, such as training, memory and concentration of attention. The disadvantage of thiamine can lead to a decrease in cognitive abilities, problems with learning and attention deficit.

• Tiamin sources: Good food sources of thiamine include whole grain products (oatmeal, brown rice), legumes (peas, beans, lentils), nuts and seeds (sunflower seeds, peanuts), low -fat meat (pork) and enriched foods (bread, breakfast cereal).

• Signs of tiamine deficiency: In children, thiamine deficiency can manifest itself in the form of fatigue, irritability, loss of appetite, constipation, muscle weakness, neuropathy (tingling, numbness), problems with coordination and cognitive impairment. In severe cases, Beri Beri, a serious disease, affecting the heart, nerves and brain, can develop.

• Recommended daily dose: The recommended daily dose of thiamine for children varies depending on age. For children from 1 to 3 years – 0.5 mg, from 4 to 8 years old – 0.6 mg, from 9 to 13 years old – 0.9 mg, from 14 to 18 years old – 1.2 mg for boys and 1.0 mg for girls.

• Factors affecting the need for thiamine: The need for thiamine can be increased with increased physical activity, diseases accompanied by fever, and when using a large number of carbohydrates.

B2 (riboflavin): the key to cell energy and skin health

Riboflavin, or vitamin B2, plays a vital role in energy metabolism, helping the body transform food into energy. It is necessary for the functioning of several enzymes involved in redox reactions that generate energy in cells. Riboflavin is also important for the health of the skin, mucous membranes and vision.

• Energy metabolism: Riboflavin is the predecessor of the two main coofers – Flavmononucleotide (FMN) and Flavideninindinucleotide (FAD). These coofers are involved in many metabolic processes, including metabolism of carbohydrates, fats and proteins. They also play an important role in the respiratory chain, a process in which energy is released from food and stored in the form of ATP.

• Health of the skin and mucous membranes: Riboflavin helps maintain the health of the skin and mucous membranes, participating in the synthesis of collagen and other structural proteins. It also has antioxidant properties, protecting the cells from damage to free radicals.

• Vision: Riboflavin plays a role in maintaining the health of the eyes, protecting the lens from oxidative damage and maintaining the normal function of the retina.

• Riboflavin sources: Good food sources of riboflavin include milk and dairy products, eggs, meat (especially the liver), green leafy vegetables (spinach, broccoli), enriched cereals and yeast.

• Signs of riboflavin deficiency: Riboflavin deficiency can manifest in the form of cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), dermatitis (especially on the face), photophobia, itching and redness of the eyes, as well as fatigue and anemia.

• Recommended daily dose: The recommended daily dose of riboflavin for children varies depending on age. For children from 1 to 3 years – 0.5 mg, from 4 to 8 years old – 0.6 mg, from 9 to 13 years old – 0.9 mg, from 14 to 18 years old – 1.3 mg for boys and 1.0 mg for girls.

• Factors affecting the need for riboflavin: The need for riboflavin can be increased with increased physical activity, pregnancy and breastfeeding, as well as when taking some drugs.

B3 (niacin): energy from the inside and DNA protection

Niacin, or vitamin B3, exists in two forms: nicotinic acid and nicotinamide. It plays an important role in energy metabolism, participating in redox reactions that generate energy in cells. Niacin is also necessary for the health of the skin, nervous system and digestive system. In addition, he plays an important role in DNA reparation.

• Energy metabolism: Niacin is the predecessor of the two main cooerments – nicotinindinindinucleotide (above) and nicotinindinindininocleotidfosphate (NAS). These coofers are involved in many metabolic processes, including metabolism of carbohydrates, fats and proteins. They also play an important role in the respiratory chain, a process in which energy is released from food and stored in the form of ATP.

• Health of the skin and nervous system: Niacin helps maintain the health of the skin and nervous system, participating in the synthesis of lipids necessary for the formation of cell membranes. It also has antioxidant properties, protecting the cells from damage to free radicals.

• Digestive system: Niacin supports the normal function of the digestive system, contributing to the production of gastric juice and enzymes necessary for digesting food.

• DNA Reparation: Niacin plays an important role in DNA reparation, helping to restore damaged DNA areas and preventing mutations that can lead to the development of diseases.

• Sources of Niacin: Good food sources of niacin include meat (especially liver and poultry), fish, legumes (peanuts), whole grain products (brown rice) and enriched cereals. The body can also synthesize niacin from tripophane, amino acids contained in protein foods.

• Signs of niacin deficiency: Niacin’s deficiency can lead to Pellagra, a serious disease characterized by dermatitis, diarrhea and dementia (“Three D”). Other signs of niacin deficiency include fatigue, loss of appetite, headaches, dizziness, insomnia, depression and irritability.

• Recommended daily dose: The recommended daily dose of niacin for children varies depending on age. For children from 1 to 3 years old – 6 mg, from 4 to 8 years old – 8 mg, from 9 to 13 years old – 12 mg, from 14 to 18 years old – 16 mg for boys and 14 mg for girls.

• Factors affecting the need for Niacin: The need for niacin can be increased with increased physical activity, pregnancy and breastfeeding, as well as in some diseases.

B5 (pantothenic acid): Cornage A and Hormonal Balance

Pantotenic acid, or vitamin B5, plays a central role in metabolism, being a component of coherent A (COA), which is necessary for many chemical reactions in the cells. COA is involved in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of hormones, cholesterol and hemoglobin. Pantotenic acid is also important for the health of the skin and nervous system.

• Coherent A (COA): COA is a key coherent in metabolism. He participates in:

  • Metabolism of carbohydrates: COA is involved in the Crebs cycle, a series of chemical reactions that generate glucose energy.
  • Fat metabolism: COA is involved in the synthesis and splitting of fatty acids.
  • Protein metabolism: COA is involved in the synthesis and degradation of amino acids.
  • Hormone synthesis: COA is involved in the synthesis of steroid hormones, such as cortisol and sex hormones.
  • Cholesterol synthesis: COA is involved in the synthesis of cholesterol necessary for constructing cell membranes and the synthesis of hormones.
  • Hemoglobin synthesis: COA is involved in the synthesis of hemoglobin, protein that suffers oxygen in the blood.

• Health of the skin and nervous system: Pantotenic acid helps maintain the health of the skin and nervous system, participating in the synthesis of lipids necessary for the formation of cell membranes.

• Sources of pantothenic acid: Pantotenic acid is widespread in food, so the deficiency is rare. Good sources include meat (especially liver and poultry), fish, eggs, dairy products, legumes (peas, beans, lentils), whole grain products, avocados and mushrooms.

• Signs of pantothenic acid deficiency: The deficiency of pantothenic acid is rare, but can manifest itself in the form of fatigue, headaches, insomnia, irritability, depression, numbness and tingling in the arms and legs, muscle cramps and abdominal pain.

• Recommended daily dose: The recommended daily dose of pantothenic acid for children varies depending on age. For children from 1 to 3 years old – 2 mg, from 4 to 8 years old – 3 mg, from 9 to 13 years old – 4 mg, from 14 to 18 years old.

• Factors affecting the need for pantothenic acid: The need for pantothenic acid can be increased with increased physical activity, pregnancy and breastfeeding, as well as in some diseases.

B6 (pyridoxin): Master of amino acids and immune defense

Pyridoxine, or vitamin B6, is a common term for a group of compounds, including pyridoxine, pyridoxal and pyridoxamine. It plays an important role in the metabolism of amino acids, the synthesis of neurotransmitters and the formation of red blood cells. Vitamin B6 is also necessary to maintain a healthy immune system.

• Amino acid metabolism: Vitamin B6 is a coherent for many enzymes involved in amino acid metabolism, including transaminases, decarboxylase and razzemaza. It is necessary for:

  • Protein synthesis: B6 is involved in the synthesis of amino acid protein.
  • Protein splitting: B6 is involved in the breakdown of protein into amino acids.
  • Transformation of amino acids: B6 is involved in the transformation of one amino acid into another.
  • Synthesis neurotransmitted: B6 is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite.

• Synthesis neurotransmitted: Vitamin B6 is involved in the synthesis of neurotransmitters, which are necessary for the normal function of the brain and nervous system.

• Formation of red blood cells: Vitamin B6 is necessary for the synthesis of hemoglobin, a protein that suffers oxygen in the blood. Vitamin B6 deficiency can lead to anemia.

• Immune system: Vitamin B6 supports a healthy immune system, participating in the production of lymphocytes, cells that fight infection.

• Sources of pyridoxine: Good food sources of pyridoxine include meat (especially poultry and fish), eggs, dairy products, legumes (peas, beans, lentils), whole grain products, potatoes and bananas.

• Signs of pyridoxine deficiency: The deficiency of pyridoxine can manifest itself in the form of anemia, dermatitis, seizures, depression, irritability, confusion, weakness of the immune system and nervous disorders.

• Recommended daily dose: The recommended daily dose of pyridoxine for children varies depending on age. For children from 1 to 3 years – 0.5 mg, from 4 to 8 years old – 0.6 mg, from 9 to 13 years old – 1.0 mg, from 14 to 18 years – 1.3 mg.

• Factors affecting the need for pyridoxine: The need for pyridoxine can be increased during pregnancy, breastfeeding, taking some drugs (for example, contraceptive pills) and when using a large amount of protein.

B7 (BIOTIN): Beauty of hair, skin and nails, as well as energy metabolism

Biotin, or vitamin B7, plays an important role in the metabolism of fats, carbohydrates and proteins. It is necessary for the functioning of several enzymes involved in these processes. Biotin is also known for its role in maintaining the health of hair, skin and nails.

• Metabolism: Biotin is a coherent for several carboxylase, enzymes involved in the metabolism of fats, carbohydrates and proteins. It is necessary for:

  • Gluconeogenesis: Synthesis of glucose from non -nuclear sources, such as amino acids and glycerin.
  • Synthesis of fatty acids: Production of fatty acids from acetyl-koa.
  • Amino acid metabolism: The splitting and use of certain amino acids.

• Health of hair, skin and nails: Biotin is often advertised as a means to improve hair, skin and nails. Although a biotin deficiency can lead to hair loss, fragility of nails and dermatitis, studies show that biotin additives can only be useful for people with actual deficiency.

• Sources of biotin: Biotin is contained in a wide range of food products, including meat (especially the liver), eggs, dairy products, nuts, seeds, legumes (peanuts, soy), sweet potatoes and mushrooms. Bacteria in the intestines can also produce biotin.

• Signs of biotin deficiency: Biotin’s deficiency is rare, but can manifest itself in the form of hair loss, fragility of nails, dermatitis, neurological symptoms (depression, fatigue, hallucinations) and metabolic disorders.

• Recommended daily dose: The recommended daily dose of biotin for children varies depending on age. For children from 1 to 3 years old – 8 μg, from 4 to 8 years old – 12 μg, from 9 to 13 years old – 20 μg, from 14 to 18 years old – 25 μg.

• Factors affecting the need for biotin: The need for biotin can be increased during pregnancy, breastfeeding, taking some drugs (for example, antibiotics) and when using raw egg protein (avidine in egg cheese binds biotin and prevents its assimilation).

B9 (folat): cell growth, brain development and prevention of developmental malformations

Folat, or vitamin B9, is necessary for the growth and development of cells, the synthesis of DNA and RNA, as well as for the formation of red blood cells. It plays a particularly important role during pregnancy to prevent defects in the development of the nervous tube in the fetus. The folate is also important for brain health and cognitive functions.

• Cell growth and development: The folate is involved in the synthesis of DNA and RNA, the genetic material of the cells. It is necessary for the rapid growth and division of cells, especially during pregnancy and during periods of rapid growth in childhood.

• Synthesis DNA and RNA: A folate is necessary for the formation of nucleotides, construction blocks of DNA and RNA. Fulat deficiency can lead to a violation of DNA and RNA synthesis, which can lead to anemia and other health problems.

• Formation of red blood cells: The folate is necessary for the formation of red blood cells. Fulat deficiency can lead to megaloblastic anemia, characterized by the formation of large, immature red blood cells.

• Prevention of malformations of the nervous tube: The folate plays a critical role in the prevention of malformations of the nervous tube, such as the back of bifid and anencephalus, in the fetus. Women planning pregnancy or pregnant women are recommended to take folic acid supplements, synthetic shape of the folate to provide sufficient consumption.

• Brain health and cognitive functions: The folate is involved in the synthesis of neurotransmitters and other substances necessary for the normal function of the brain. Fulat deficiency can lead to cognitive disorders, depression and other mental disorders.

• Fulat sources: Good food sources of the folate include green leafy vegetables (spinach, broccoli, Romen salad), legumes (lentils, beans, peas), citrus fruits, avocados, enriched cereals and liver.

• Signs of folate deficiency: Fulat deficiency can manifest itself in the form of megaloblastic anemia, fatigue, weakness, irritability, headaches, problems with concentration, ulcers in the mouth, diarrhea and loss of appetite.

• Recommended daily dose: The recommended daily dose of a folate for children varies depending on age. For children from 1 to 3 years old – 150 mcg DFE (dietary foil equivalents), from 4 to 8 years old – 200 mcg DFE, from 9 to 13 years old – 300 μg of DFE, from 14 to 18 years old – 400 mcg DFE.

• Factors affecting the need for a folate: The need for a folate can be increased during pregnancy, breastfeeding, taking some drugs (for example, anticonvulsants) and for diseases affecting the absorption of nutrients.

B12 (cobalamin): nervous system, blood formation and DNA synthesis

Cobalamin, or vitamin B12, plays an important role in maintaining the health of the nervous system, the formation of red blood cells and the synthesis of DNA. It is necessary for the normal function of the brain and nerves, as well as to prevent anemia.

• Nervous system: Vitamin B12 is necessary for the formation of the myelin shell, the protective coating of the nerve fibers. Vitamin B12 deficiency can lead to damage to the myelin shell, causing neurological problems, such as numbness, tingling, weakness, problems with coordination, confusion of consciousness and dementia.

• The formation of red blood cells: Vitamin B12 is necessary for the formation of red blood cells. Vitamin B12 deficiency can lead to megaloblastic anemia, characterized by the formation of large, immature red blood cells.

• DNA synthesis: Vitamin B12 is involved in DNA synthesis.

• Sources of cobalamine: Vitamin B12 is contained only in animal products, such as meat, poultry, fish, eggs and dairy products. Vegetarians and vegans need to receive vitamin B12 from enriched foods (for example, enriched vegetable milk, enriched cereals) or accept additives.

• Signs of cobalamine deficiency: Vitamin B12 deficiency can manifest itself in the form of megaloblastic anemia, fatigue, weakness, numbness and tingling in the hands and legs, problems with coordination, confusion, depression, memory loss and constipation.

• Recommended daily dose: The recommended daily dose of vitamin B12 for children varies depending on age. For children from 1 to 3 years old – 0.9 mcg, from 4 to 8 years old – 1.2 mcg, from 9 to 13 years old – 1.8 mcg, from 14 to 18 years – 2.4 μg.

• Factors affecting the need for cobalamin: The need for vitamin B12 can be increased with vegetarian or vegan nutrition, taking some drugs (for example, metformin, proton pump inhibitors) and for diseases affecting the absorption of nutrients (for example, atrophic gastritis, Crohn’s diseases). People over 50 years old are also at risk of vitamin B12 deficiency, since with age the production of an internal factor, protein necessary for absorption of vitamin B12 in the intestine, is reduced with age.

B vitamins interaction and assimilation

B vitamins are closely interacting with each other, and the deficiency of one vitamin can affect the assimilation and use of others. For example, vitamin B6 is necessary for turning a tripophan into niacin (vitamin B3). Also, the folat (B9) and vitamin B12 are closely connected in the metabolic tracks, and the deficiency of one can mask or aggravate the deficiency of the other.

Some factors may affect the assimilation of group B vitamins, including:

• Age: With age, the ability to absorb vitamin B12 decreases.
• Diet: A diet rich in processed products and poor with whole products can lead to a deficiency of B vitamins B.
• Medicines: Some drugs, such as antibiotics, anticonvulsant drugs and proton pump inhibitors, can affect the absorption of vitamins of group B.
• Diseases: Some diseases, such as Crohn’s disease, celiac disease and atrophic gastritis, can affect the absorption of vitamins of group B.
• Alcohol: Excessive drinking of alcohol can prevent the absorption of group B vitamins and increase their elimination from the body.
• Smoking: Smoking reduces the level of vitamin B12 in the blood.

B vitamins adds: when is it necessary?

In most cases, children can receive a sufficient amount of B vitamins from a balanced and diverse diet. However, in some cases, additives may be necessary:

• Vegetarians and vegans: Vitamin B12 is contained only in animal products, so vegetarians and vegans may need to take additives.
• Children with absorption disorders: Children with diseases affecting the absorption of nutrients may need in the addition of B vitamins B.
• Children taking certain drugs: Some drugs can affect the absorption of group B vitamins, so children taking these drugs may need to take additives.
• Children with a deficiency of B vitamins B: If the child has a deficiency of B vitamins, the doctor may recommend additives.

It is important to talk with a doctor or nutritionist before giving the child the additives of B vitamins B. The excessive consumption of some B vitamins may be harmful. For example, high doses of niacin can cause redness of the skin, itching and nausea.

Final recommendations

Providing adequate consumption of group B vitamins is crucial for the health and development of children. A balanced and diverse diet rich in whole products is the best way to satisfy the child’s needs for these important nutrients. If you are concerned that your child does not receive enough vitamins of group B, consult a doctor or nutritionist to determine whether additives are needed.

It is important to remember: This information is intended only for educational purposes and should not be considered as a replacement for a professional medical consultation. Always consult your doctor or other qualified medical specialist on any issues regarding your health or health of your child.