B vitamins B: Energy and good mood

B vitamins B: Energy and good mood

1. The role and value of group b vitamins

B vitamins are a complex of water -soluble vitamins that play a critical role in maintaining optimal health and well -being. Contrary to widespread opinion, this is not one vitamin, but eight separate, but closely interconnected vitamins, each of which performs unique functions in the body. Their united task is to help transform food into energy, maintain the health of the nervous system, participate in the formation of red blood cells and maintain the normal functioning of the brain. The deficiency of any of the vitamins of group B can lead to a wide range of symptoms, including fatigue, weakness, cognitive impairment, anemia and skin problems. Therefore, maintaining adequate consumption of these vital nutrients is a necessary condition for general health and vitality.

1.1. Interaction and synergy

It is important to understand that group B vitamins work synergically, that is, their joint action is more effective than the action of each vitamin separately. For example, folic acid (B9) and vitamin B12 are necessary for the formation of red blood cells, and vitamins B1, B2, B3 and B5 play a key role in the metabolism of carbohydrates, fats and proteins. This interdependence emphasizes the importance of ensuring sufficient consumption of all B vitamins, and not to concentrate attention on only one or two of them. The deficiency of one B vitamin B can disrupt the functions of others, aggravating the symptoms and potentially leading to more serious health problems.

1.2. Water solueness and the need for regular consumption

Since group B vitamins are water -soluble, they do not accumulate in the body in significant quantities, such as fat -soluble vitamins (a, d, e, k). An excess of group B vitamins is excreted in the urine, which means that their regular consumption with food or additives is necessary to maintain an adequate level in the body. This is especially important for people who are at risk of deficiency of group B vitamins, such as elderly people, pregnant women, vegetarians and people with certain diseases.

2. A detailed description of each vitamin group B

Each of the eight vitamins of group B plays its unique role in maintaining health and well -being. Consider each of them in more detail:

2.1. Vitamin B1 (Tiamin)

• Functions: Tiamine is necessary for carbohydrate metabolism, which provides energy for the body. It also plays an important role in the functioning of the nervous system and muscles. Tiamin is involved in the conversion of carbohydrates into glucose, which is then used to produce energy in cells. It is also necessary for the synthesis of acetylcholine, neurotransmitter, important for memory and learning.
• Deficiency symptoms: Tiamine deficiency can lead to Beri Berie, a state characterized by neurological symptoms, such as tingling and numbness in the arms and legs, muscle weakness and heart failure. Other symptoms of deficiency include fatigue, irritability, memory problems and loss of appetite. Vernika-Korsakov Syndrome, a serious neurological disorder, is often observed in people with alcohol dependence and is associated with a deficiency of thiamine.
• Sources: The rich sources of thiamine include whole grain products (especially enriched), legumes, nuts, seeds and pork.

2.2. Vitamin B2 (Riboflavin)

• Functions: Riboflavin is necessary for the production of energy, cellular growth and functioning. It also acts as an antioxidant, protecting the cells from damage caused by free radicals. Riboflavin is involved in the metabolism of fats, proteins and carbohydrates and is necessary for turning vitamin B6 into its active form. He also plays a role in maintaining the health of the skin, eyes and mucous membranes.
• Deficiency symptoms: Riboflavin deficiency can lead to inflammation of the lips and cracks in the corners of the mouth (angular stomatitis), soreness and redness of the tongue (glossitis), skin rashes and photosensitivity. Other symptoms of deficiency include fatigue, anemia and vision problems.
• Sources: Good sources of riboflavin include milk and dairy products, meat, eggs, green leafy vegetables and enriched cereals.

2.3. Vitamin B3 (Niacin)

• Functions: Niacin is involved in more than 400 enzymatic reactions in the body associated with energy production, DNA synthesis and the functioning of the nervous system. It also helps to reduce blood cholesterol. Niacin is necessary for turning food into energy and plays a key role in maintaining the health of the skin, nerves and digestive systems. It can also help reduce blood triglycerides.
• Deficiency symptoms: The severe deficiency of niacin leads to Pellagra, a state characterized by dermatitis (skin inflammation), diarrhea and dementia. Easter symptoms of deficiency include fatigue, headaches, loss of appetite and digestive disorders.
• Sources: Niacin is contained in meat, poultry, fish, arahis, mushrooms and enriched cereals. The body can also produce Niacin from the Triptophan amino acid.

2.4. Vitamin B5 (pantotenic acid)

• Functions: Pantotenic acid is necessary for the synthesis of coherent A (COA), which plays a decisive role in the metabolism of fats, carbohydrates and proteins. It also participates in the production of hormones and cholesterol. Pantotenic acid is necessary for the release of energy from food and plays an important role in maintaining the health of the skin, nerves and adrenal glands.
• Deficiency symptoms: Pantothenic acid deficiency is rare, since it is widespread in food. Symptoms of deficiency may include fatigue, headaches, irritability, insomnia, numbness and tingling in the arms and legs.
• Sources: Pantotenic acid is found in many products, including meat, poultry, fish, eggs, mushrooms, avocados and broccoli.

2.5. Vitamin B6 (pyridoxin)

• Functions: Pyridoxine is involved in more than 100 enzymatic reactions in the body associated with the metabolism of proteins, carbohydrates and fats. It is also necessary for the formation of red blood cells, neurotransmitters and immune cells. Vitamin B6 plays a key role in brain development and maintaining immune function. It can also help alleviate the symptoms of the premenstrual syndrome (PMS).
• Deficiency symptoms: A deficiency of pyridoxine can lead to anemia, skin rashes, convulsions, depression and confusion of consciousness. Other symptoms of deficiency include fatigue, irritability and problems with nerves.
• Sources: Pyridoxine is contained in meat, poultry, fish, legumes, nuts, seeds and bananas.

2.6. Vitamin B7 (Biotin)

• Functions: Biotin is necessary for the metabolism of fats, carbohydrates and proteins. He also plays a role in maintaining the health of hair, skin and nails. Biotin is involved in the synthesis of glucose and fatty acids and is necessary for the growth and development of cells.
• Deficiency symptoms: Biotin’s deficiency is rare, but can lead to hair loss, skin rashes, fragility of nails and neurological symptoms, such as depression and fatigue.
• Sources: Biotin is found in eggs (especially in yolks), nuts, seeds, liver, avocados and salmon.

2.7. Vitamin B9 (folic acid)

• Functions: Folic acid is necessary for the synthesis of DNA and RNA, cellular growth and division. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus. Folic acid plays a key role in the formation of red blood cells and maintaining health of the cardiovascular system.
• Deficiency symptoms: Folic acid deficiency can lead to megaloblastic anemia, a state characterized by large, immature red blood cells. Other symptoms of deficiency include fatigue, weakness, irritability, headaches and ulcers in the mouth. During pregnancy, a deficiency of folic acid can increase the risk of defects in the nerve tube in the fetus.
• Sources: Folic acid is found in green leafy vegetables, legumes, citrus fruits, avocados and enriched cereals.

2.8. Vitamin B12 (cobalamin)

• Functions: Cobalamin is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. He also plays a role in the metabolism of fats and proteins. Vitamin B12 is necessary to maintain the health of nerve cells and the production of myelin, the protective membrane surrounding the nerve fibers.
• Deficiency symptoms: Cobalamin deficiency can lead to pernicious anemia, a state characterized by fatigue, weakness and shortness of breath. Other symptoms of deficiency include numbness and tingling in the arms and legs, problems with balance, memory deterioration and confusion. Vitamin B12 deficiency may also lead to irreversible damage to the nervous system.
• Sources: Cobalamin is found in animal products, such as meat, poultry, fish, eggs and dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products.

3. Symptoms of B vitamins deficiency: early signs and consequences

Recognition of early signs of deficiency of B vitamins is crucial to prevent serious health problems. Symptoms of deficiency can be non -specific and vary depending on which vitamin of group B is not enough. General symptoms of group B vitamins include:

• Fatigue and weakness: These are one of the most common symptoms of deficiency of B vitamins, since these vitamins play an important role in the production of energy.
• Skin rashes and inflammation: The deficiency of vitamins B2, B3, B6 and B7 can lead to skin rashes, dry skin, peeling and inflammation.
• Digestive problems: The deficiency of vitamins B1, B3, B5 and B12 can lead to loss of appetite, nausea, constipation or diarrhea.
• Neurological symptoms: The deficiency of vitamins B1, B6, B9 and B12 can cause neurological symptoms, such as numbness and tingling in the hands and legs, problems with memory, depression, irritability and confusion of consciousness.
• Anemia: The deficiency of vitamins B6, B9 and B12 can lead to anemia, a state characterized by an insufficient amount of red blood cells.
• Cracks in the corners of the mouth (angular stomatitis) and inflammation of the tongue (Glossia): These symptoms are often associated with vitamin B2 deficiency.
• Hair loss and fragility of nails: Biotin deficiency (vitamin B7) can lead to hair loss and fragility of nails.

If you experience any of these symptoms, it is important to consult a doctor for diagnosis and treatment. The doctor can prescribe blood tests to determine if you have a deficiency of group B vitamins, and develop a treatment plan that may include a change in the diet, additives or other drugs.

4. Risk factors for deficiency of vitamins of group B

Some people are at a higher risk of group B vitamins than others. Risk factors for the deficiency of B vitamins include:

• Inal meals: Diet, poor in food, rich vitamins of group B, can lead to deficiency.
• Alcoholism: Excessive drinking of alcohol can prevent the assimilation and use of B vitamins.
• Certain drugs: Some drugs, such as diuretics, contraceptive tablets and antibiotics, can deplete the reserves of group B vitamins in the body.
• DISECTION DISEASES: Diseases, such as Crohn’s disease, celiac disease and ulcerative colitis, can prevent the absorption of group B vitamins from food.
• Age: Elderly people are at a higher risk of vitamin B12 deficiency, since with age the body’s ability to absorb this vitamin decreases.
• Vegetarianism and veganism: Vegetarians and vegans are at risk of vitamin B12 deficiency, since it is found only in animal products.
• Pregnancy: Pregnant women need a larger amount of folic acid to prevent defects in the nerve tube in the fetus.
• Genetic factors: Some people may have genetic mutations that affect the body’s ability to absorb and use B vitamins.

5. Food sources of B vitamins B: Planning diet

Providing sufficient consumption of group B vitamins is possible through a balanced and diverse diet. The inclusion in your diet of the following products rich in group B vitamins will help maintain optimal health:

• Whole grain products: Enriched whole grain products, such as bread, cereals and rice, are good sources of thiamine, riboflavin and niacin.
• Meat: Meat, especially the liver, is an excellent source of vitamins B12, B3, B5 and B6.
• Bird: A bird, such as chicken and turkey, is a good source of vitamins B3, B6 and B12.
• Fish: Fish, especially salmon, tuna and mackerel, is a good source of vitamins B3, B6 and B12.
• Eggs: Eggs are a good source of riboflavin, biotin and vitamin B12.
• Dairy products: Dairy products, such as milk, yogurt and cheese, are good sources of riboflavin and vitamin B12.
• Legumes: Legumes, such as beans, lentils and peas, are good sources of thiamine, niacin, folic acid and vitamin B6.
• Nuts and seeds: Nuts and seeds, such as sunflower seeds, almonds and walnuts, are good sources of thiamine, niacin and vitamin B6.
• Green sheet vegetables: Green sheet vegetables, such as spinach, cabbage and roman, are good sources of riboflavin and folic acid.
• Avocado: Avocado is a good source of pantothenic acid and folic acid.
• Broccoli: Broccoli is a good source of riboflavin, pantotenic acid and folic acid.
• Bananas: Bananas are a good source of vitamin B6.
• Mushrooms: Mushrooms are a good source of riboflavin, niacin and pantotenic acid.

6. Addresses of group B vitamins: when they are necessary and how to choose

In most cases, a sufficient level of B vitamins can be obtained from a balanced diet. However, in certain situations, taking B vitamins of group B may be necessary. These include:

• B vitamins deficiency: If blood tests show that you have a deficiency of one or more group B vitamins, the doctor may recommend taking additives to replenish the deficit.
• Certain diseases: People with certain diseases, such as Crohn’s disease, celiac disease and pernicious anemia, may need in the addition of group B vitamins to ensure adequate assimilation.
• Vegetarianism and veganism: Vegetarians and vegans are recommended to take vitamin B12 additives, since it is found only in animal products.
• Pregnancy: Pregnant women are recommended to take folic acid supplements to prevent defects in the nerve tube in the fetus.
• Elderly age: Older people may need to take vitamin B12 additives due to a decrease in the body’s ability to absorb this vitamin with age.

6.1. Types of B vitamins B vitamins

There are two main types of B vitamins B:

• Separate additives of B vitamins B: These additives contain only one B vitamin B. They can be useful if you have a deficiency of a particular group B.
• Complex of B vitamins B: These additives contain all eight B vitamins in various quantities. They can be useful if you want to provide adequate consumption of all vitamins of group B.

6.2. How to choose a bigs B vitamins additive

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

• Quality: Choose additives from reliable manufacturers who test their products for cleanliness and efficiency.
• Dosage: Follow the dosage recommendations indicated on the product label, or the recommendations of your doctor.
• Form: B vitamins are available in various forms, including tablets, capsules and liquids. Choose a form that is most convenient for you to use.
• Active forms: Pay attention to the form of vitamin in the composition. For example, methyl B12 or methylphulatory (instead of cyanocobalamin and folic acid, respectively) can be better learned by some people, especially with certain genetic characteristics.

7. The interaction of group B vitamins with drugs and other substances

B vitamins can interact with some drugs and other substances. It is important to talk with your doctor or pharmacist before taking B vitamins, especially if you take any medicine.

• Metotrexat: Metotrexate is a medicine used to treat cancer, rheumatoid arthritis and psoriasis. Folic acid can reduce the effectiveness of methotrexate.
• Some antibiotics: Some antibiotics can reduce the absorption of vitamin B12.
• Metformin: Metformin is a medicine used to treat diabetes. Metformin can reduce the absorption of vitamin B12.
• Proton pump inhibitors (IPP): IPP is the drugs used to reduce the production of acid in the stomach. IPP can reduce the absorption of vitamin B12.
• Alcohol: Excessive drinking of alcohol can prevent the assimilation and use of B vitamins.

8. B vitamins and mental health: communication and role

B vitamins play an important role in maintaining mental health and well -being. They are necessary for the production of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and cognitive functions. B vitamins deficiency can lead to depression, anxiety, irritability and other mental health problems.

• Depression: Several studies showed the relationship between the deficiency of B vitamins, especially B12, B9 (folic acid) and B6, and the risk of depression. B vitamins are involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood. The deficiency of these neurotransmitters can lead to depression.
• Anxiety: B vitamins also play a role in regulating anxiety. Vitamin B12 deficiency can lead to anxiety, irritability and panic attacks. Vitamin B5 (pantothenic acid) can help reduce stress and anxiety.
• Cognitive functions: B vitamins are necessary for the normal functioning of the brain. B vitamins deficiency can lead to memory problems, concentration and training. Vitamin B1 (thiamine) is important for the functioning of the nervous system and can help improve cognitive functions. Vitamin B3 (Niacin) can help protect the brain from damage caused by free radicals.
• Schizophrenia: Some studies have shown the relationship between the deficiency of group B vitamins and the risk of schizophrenia. B vitamins can play a role in the regulation of neurotransmitters who are involved in the development of schizophrenia.

9. Overdose of group B vitamins: risks and precautions

Since group B vitamins are waterproof, excess is usually excreted in the urine, and an overdose is rare. However, taking very high doses of some vitamins of group B can lead to undesirable side effects.

• Vitamin B3 (Niacin): Reception of high doses of niacin (more than 50 mg per day) can cause redness of the skin, itching, nausea, vomiting and damage to the liver.
• Vitamin B6 (Pyridoxin): The reception of very high doses of pyridoxine (more than 200 mg per day) for a long time can lead to damage to the nerves, causing numbness and tingling in the arms and legs.
• Folic acid: Taking high doses of folic acid can mask vitamin B12 deficiency, which can lead to irreversible damage to the nervous system.

It is important to adhere to the recommended dosages of B vitamins B and consult a doctor or pharmacist before taking additives, especially if you take any medicine or have any diseases.

10. B vitamins and sports: increasing energy and performance

B vitamins play an important role in energy exchange and can affect sports results. They are necessary to turn carbohydrates, fats and proteins into energy, which is used by muscles during training.

• Energy increase: Vitamins B1, B2, B3, B5 and B7 play a key role in energy metabolism. They help to break down carbohydrates, fats and proteins, releasing the energy necessary for physical activity.
• Improving muscle function: Vitamin B6 is important for protein synthesis and muscle restoration after training. It also participates in the production of neurotransmitters, which are important for neuromuscular coordination.
• Reduced fatigue: Vitamin B12 is necessary for the formation of red blood cells, which deliver oxygen to the muscles. Vitamin B12 deficiency can lead to fatigue and a decrease in endurance.
• Support for the immune system: Intensive training can weaken the immune system. B vitamins, especially B6 and B12, play an important role in maintaining immune function and can help protect athletes from infections.

Although group B vitamins are important for sports performance, most athletes receive a sufficient number of these vitamins from a balanced diet. The reception of B vitamins can be useful for athletes who have a shortage of these vitamins or are engaged in very intense training.

11. B vitamins and pregnancy: importance for mother and child

B vitamins play a critical role in maintaining the health of the mother and developing a child during pregnancy.

• Folic acid (vitamin B9): Folic acid is necessary to prevent defects in the nerve tube in the fetus, such as the cleft spine and anencephalus. Pregnant women are recommended to take folic acid supplements before and during pregnancy.
• Vitamin B12: Vitamin B12 is necessary for the development of the brain and nervous system of the child. Pregnant women, especially vegetarian and vegans, need to provide sufficient consumption of vitamin B12.
• Vitamin B6: Vitamin B6 can help alleviate nausea and vomiting during pregnancy.

It is important that pregnant women consult their doctor about taking B vitamins of group B.