B vitamins B: Who needs to accept

B vitamins B: Who needs to be taken?

B vitamins are a complex of water -soluble nutrients that play a key role in many vital functions of the body. They are necessary for energy exchange, maintaining the health of the nervous system, the formation of red blood cells and the synthesis of DNA. B vitamins deficiency can lead to a wide range of health problems, from fatigue and irritability to neurological disorders and anemia. While most people get a sufficient amount of group B vitamins from a balanced diet, there are certain groups of the population, which may require additional intake of group B vitamins in the form of additives. This article examines in detail the vitamins of group B, their functions, symptoms of deficiency and groups of people who are especially important to monitor the adequate consumption of these most important nutrients.

B vitamins B: Review

The vitamin B group includes eight different nutrients, each of which performs unique functions in the body. Although they are often mentioned as a single complex, it is important to understand that each vitamin has its own characteristics and a specific role. Here is a brief overview of each vitamin of group B:

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, fats and proteins. Plays an important role in the work of the nervous system and the heart.

• Vitamin B2 (Riboflavin): Participates in energy metabolism, cell growth and vision functioning. It is an antioxidant, protecting the cells from damage.

• Vitamin B3 (Niacin): Participates in the metabolism of fats, cholesterol and carbohydrates. It is necessary for the health of the skin and the nervous system.

• Vitamin B5 (pantotenic acid): Participates in the synthesis of Coenzyme A (COA), which is necessary for the metabolism of carbohydrates, fats and proteins. He plays a role in the production of hormones and cholesterol.

• Vitamin B6 (Pyridoxin): E amino acids, carbohydrates and fats are necessary for the metabolism. Participates in the formation of neurotransmitters (chemicals that transmit signals between nerve cells) and hemoglobin (protein in red blood cells that carry oxygen).

• Vitamin B7 (Biotin): Participates in the metabolism of carbohydrates, fats and proteins. It is important for the health of the skin, hair and nails.

• Vitamin B9 (folic acid/fulat): It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus. Folic acid is a synthetic shape of the folate used in additions and enriched products.

• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. Requires the presence of an internal factor (protein produced in the stomach) for absorption.

The functions of group B vitamins in the body:

B vitamins, working together, provide a number of important functions necessary to maintain health and well -being. Key functions of group B vitamins include:

• Energy exchange: B vitamins play the central role in turning food into energy. They help the body split carbohydrates, fats and proteins to provide cells with energy for functioning. Tiamin (B1), riboflavin (B2), Niacin (B3), pantotenic acid (B5), BIOTIN (B7) and cobalamin (B12) are especially important for this process.

• Nervous system: B vitamins are necessary for the health and functioning of the nervous system. They participate in the synthesis of neurotransmitters that transmit signals between nerve cells. Tiamin (B1), Niacin (B3), Pyridoxine (B6) and cobalamin (B12) play an important role in maintaining a healthy nervous function. The deficiency of these vitamins can lead to neurological symptoms such as tingling, numbness, depression and cognitive disorders.

• Steaming: Folic acid (B9) and cobalamin (B12) are necessary for the formation of red blood cells. The deficiency of these vitamins can lead to megaloblastic anemia, a condition in which red blood cells become abnormally large and cannot effectively transfer oxygen.

• Synthesis DNA and RNA: Folic acid (B9) plays a decisive role in the synthesis of DNA and RNA, the genetic material of cells. This makes it especially important during pregnancy and periods of rapid growth and development.

• Health of the skin, hair and nails: Biotin (B7) is often called “beauty vitamin” because of its role in maintaining the health of the skin, hair and nails. Although the Biotin deficiency is rare, it can lead to hair loss, skin rashes and fragility of nails.

• Immune function: Some B vitamins, especially pyridoxine (B6), play a role in maintaining a healthy immune system.

Symptoms of deficiency of B vitamins B:

Symptoms of deficiency of B vitamins can vary depending on which particular vitamin is not enough. Some general symptoms of group B vitamins include:

• Fatigue and weakness: B vitamins deficiency can lead to fatigue, weakness and lack of energy. This is due to the fact that B vitamins play an important role in energy exchange.

• Irritability and mood swings: B vitamins deficiency can affect mood and cause irritability, anxiety and depression. This is due to their role in the synthesis of neurotransmitters.

• Tingling and numbness in the hands and legs: The deficiency of thiamine (B1), pyridoxine (B6) and cobalamine (B12) can cause tingling, numbness and pain in the hands and legs, a condition known as peripheral neuropathy.

• Digestive problems: B vitamins deficiency can cause digestive problems, such as loss of appetite, nausea, constipation or diarrhea.

• Skin rashes and dermatitis: Riboflavin deficiency (B2), niacin (B3) and biotin (B7) can lead to skin rashes, dermatitis and dry skin.

• Ulcers in the mouth and in the tongue: Riboflavin deficiency (B2), Niacin (B3), pyridoxine (B6) and cobalamine (B12) can cause ulcers in the mouth and tongue (glossitis).

• Anemia: Folic acid deficiency (B9) and cobalamine (B12) can lead to anemia, which is characterized by a low amount of red blood cells.

• Cognitive disorders: The deficiency of thiamine (B1) and cobalamine (B12) can affect cognitive functions and cause problems with memory, concentration of attention and thinking.

• Muscle weakness: B vitamins deficiency can cause muscle weakness and convulsions.

Groups of the population who need to take vitamins of group B:

Although many people can receive a sufficient amount of group B vitamins from a balanced diet, there are certain groups of the population, which may require additional reception of group B vitamins in the form of additives. These groups include:

• Elderly people: With age, the body’s ability to absorb vitamin B12 decreases. In addition, older people often have reduced appetite and may not receive a sufficient amount of group B vitamins from food. Reception of additives with vitamin B12 or multivitamins containing B vitamins can be useful for the elderly.

• Vegetarians and vegans: Vitamin B12 is mainly contained in animal products, so vegetarians and vegans are at risk of deficiency of this vitamin. They need to receive B12 from enriched products, such as vegetable milk and breakfast flakes, or take additives with vitamin B12.

• People with certain diseases: Some diseases can affect the body’s ability to absorb group B vitamins. These include:

  • Paint Crone and Celiacia: These diseases affect the small intestine and can prevent the absorption of vitamins of group B.
  • Alcoholism: Excessive alcohol consumption can prevent the assimilation and use of group B vitamins, especially thiamine (B1).
  • Autoimmune gastritis: This condition affects the stomach cells that produce the internal factor necessary for the absorption of vitamin B12.
  • Chronic renal failure: People with chronic renal failure can have a low level of group B vitamins, especially folic acid (B9).

• Pregnant and lactating women: Pregnant and lactating women need a larger amount of group B vitamins, especially folic acid (B9), to maintain the health of the fetus and child. Folic acid is necessary to prevent defects in the nerve tube in the fetus. Doctors usually recommend pregnant women to take prenatal vitamins containing B vitamins B.

• People taking certain drugs: Some drugs may impede the assimilation or use of group B vitamins. These include:

  • Metformin: The drug used to treat type 2 diabetes can reduce the absorption of vitamin B12.
  • Proton pump inhibitors (IPP): These drugs, used to treat heartburn and stomach ulcers, can reduce the absorption of vitamin B12.
  • Antibiotics: Long -term use of antibiotics can destroy beneficial bacteria in the intestines, which produce some vitamins of group B.

• People with genetic mutations: Some people have genetic mutations that affect the body’s ability to convert folic acid (B9) into its active shape. These people may need additives with an active form of folate, such as methylphulatory.

• Athletes: Athletes, especially those who are engaged in intensive training, may have an increased need for group B vitamins due to their role in energy exchange and restoration of muscles.

• People prone to severe stress: Chronic stress can deplete the reserves of group B vitamins in the body.

Sources of group B vitamins in food:

B vitamins are contained in a wide range of food. The inclusion of various and nutrients in your diet is the best way to provide sufficient consumption of group B vitamins. Here are some good sources of group B vitamins:

• Vitamin B1 (TIAMIN): Pork, whole grain products, brown rice, black beans, nuts.

• Vitamin B2 (Riboflavin): Dairy products, eggs, mushrooms, almonds, spinach.

• Vitamin B3 (Niacin): Bird meat, fish, beef, mushrooms, peanuts.

• Vitamin B5 (pantotenic acid): Bird meat, fish, mushrooms, avocados, sweet potatoes.

• Vitamin B6 (Pyridoxin): Fish, poultry meat, bananas, chickpeas, potatoes.

• Vitamin B7 (Biotin): Eggs, nuts, seeds, sweet potatoes, liver.

• Vitamin B9 (folic acid/fulat): Dark green leafy vegetables (spinach, cabbage), beans, lentils, avocados, broccoli. Folic acid is also added to enriched products, such as bread and cereals.

• Vitamin B12 (cobalamin): Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans need to receive vitamin B12 from enriched products or additives.

Additives with B vitamins B:

Addresses with B vitamins are available in various forms, including individual vitamins B, group B vitamins and multivitamins. The complex of B vitamins contains all eight vitamins of group B in one tablet.

When choosing an additive with group B vitamins, it is important to consider the following factors to consider:

• Vitamin’s shape: Some B vitamins are available in various forms. For example, folic acid is available as folic acid (synthetic form) and methylphulatory (active form). People with genetic mutations affecting the metabolism of folic acid may be required to take additives with methylpholat.

• Dosage: The dosage of group B vitamins in addition can vary. It is important to follow the recommended dosage indicated on the product label or on the recommendation of a doctor.

• Quality: Choose additives with group B vitamins from a reliable manufacturer who tests its products for quality and cleanliness. Look for products that have been tested by third -party organizations.

• Necessity: Before you start taking additives with B vitamins, consult your doctor to determine if you really need it. Too many vitamins of group B can lead to side effects.

Risks and side effects:

B vitamins are water -soluble, so excess is usually excreted from the body in urine. However, high doses of some vitamins of group B can lead to side effects.

• Niacin (B3): High doses of niacin can cause redness of the skin, itching, nausea and damage to the liver.

• Pyridoxin (B6): Long -term intake of high doses of pyridoxine can lead to damage to nerves (peripheral neuropathy).

• Folic acid (B9): High doses of folic acid can mask vitamin B12 deficiency, which can lead to irreversible damage to the nerves.

It is important not to exceed the recommended dosage of group B vitamins and consult a doctor if you have any fears.

Interaction with drugs:

B vitamins can interact with some drugs. It is important to inform your doctor about all the drugs that you take before you start taking additives with B vitamins B.

Conclusion:

B vitamins are a group of important nutrients necessary for many vital functions of the body. Although most people can receive a sufficient amount of group B vitamins from a balanced diet, certain groups of the population are at risk of deficiency and may need an additional technique of vitamins of group B. Understanding the functions of group B vitamins, symptoms of deficiency and groups of people who need to take these vitamins are crucial for maintaining health and well -being. Before starting to take additives with group B vitamins, it is recommended to consult a doctor to determine whether this is suitable for you.

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