B vitamins: interaction with other vitamins and minerals

B vitamins: interaction with other vitamins and minerals

1. Overview of B vitamins

B vitamins are a group of eight water -soluble vitamins that play a decisive role in cell metabolism. They support the functions of the nervous system, contribute to the production of energy and help in the formation of red blood cells. Each vitamin B performs a unique function, and they often work synergetically to maintain a general state of health.

1. 1. TIAMIN (B1):
   • Function: necessary for metabolism of carbohydrates, functions of nerves and muscles.
   • Food sources: pork, brown rice, vegetables, fruits.
   • Deficiency: Beri-Buri (impresses the heart, nerves and digestive system).
2. 2. Riboflavin (b2):
   • Function: participates in energy metabolism, cell growth and function.
   • Food sources: milk, eggs, meat, green vegetables.
   • Deficiency: ariboflavinosis (affects the skin, eyes and mucous membranes).
3. 3. Niacin (B3):
   • Function: important for energy exchange, skin health and nerves.
   • Food sources: meat, fish, poultry, nuts and grain.
   • Deficiency: Pellagra (characterized by dermatitis, diarrhea and dementia).
4. 4. Pantotenic acid (B5):
   • Function: participates in the energy exchange and synthesis of hormones.
   • Food sources: widespread in food.
   • Deficiency: rarely found, but can cause fatigue, headaches.
5. 5. Pyridoxin (B6):
   • Function: necessary for the metabolism of amino acids, the functions of the brain and the formation of red blood cells.
   • Food sources: meat, fish, poultry, legumes and nuts.
   • Deficiency: anemia, skin rashes and neurological problems.
6. 6. Biotin (B7):
   • Function: participates in the metabolism of carbohydrates, fats and proteins.
   • Food sources: eggs, nuts, seeds and some vegetables.
   • Deficiency: rarely found, but can cause hair loss, skin rashes.
7. 7. Folate (B9):
   • Function: important for cell growth, division and formation of red blood cells.
   • Food sources: green leafy vegetables, legumes and enriched cereals.
   • Deficiency: megaloblastic anemia and congenital defects (defects of the nervous tube).
8. 8. Kobalamin (B12):
   • Function: necessary for the function of nerves, the formation of red blood cells and DNA synthesis.
   • Food sources: meat, fish, poultry, eggs and dairy products.
   • Deficiency: megaloblastic anemia and neurological problems.

2. Interaction of group B vitamins with other vitamins

B vitamins interact with each other, as well as with other vitamins, affecting their absorption, use and general efficiency.

2. 1. Vitamin B1 (thiamine) and vitamin C: Vitamin C can improve the absorption of thiamine, especially in people with a low level of thiamine. Vitamin C acts as an antioxidant, protecting thiamine from destruction in the digestive tract.
3. 2. Vitamin B2 (Riboflavin) and Vitamin B3 (NiaCin): Riboflavin is necessary for the transformation of a tripophane into niacin in the body. Adequate riboflavin consumption provides effective synthesis of niacin, especially when the diet is poor niacin.
4. 3. Vitamin B6 (pyridoxin) and vitamin B12 (cobalamin): Vitamin B6 plays a role in the metabolism of homocysteine, amino acids that can accumulate in the blood and increase the risk of heart disease. Vitamin B12 is also involved in homocysteine ​​metabolism, and the joint intake of these vitamins can help maintain a healthy level of homocysteine.
5. 4. Vitamin B9 (Folate) and Vitamin B12 (Cobalamin): Folat and vitamin B12 are closely connected in metabolism. Vitamin B12 is necessary for activating the folate in its active form, tetrahydrofolat. Vitamin B12 deficiency can lead to the accumulation of an inactive shape of the folate, which leads to a deficiency of the folate, even if the consumption of the folate is adequate.
6. 5. Vitamin B6 (pyridoxine) and magnesium: Magnesium is necessary for enzymes that turn vitamin B6 into its active form, pyridoxal-5-phosphate (P5P). The low level of magnesium can worsen the activation of vitamin B6, reducing its effectiveness.
7. 6. Vitamin B2 (riboflavin) and vitamin A: Riboflavin plays a role in the transformation of vitamin A into its active form. Riboflavin deficiency may worsen the use of vitamin A, which leads to health problems associated with vitamin A. deficiency
8. 7. Vitamin B3 (niacin) and vitamin C: High doses of niacin can reduce vitamin C levels in the body. When taking high doses of niacin, it is important to ensure adequate consumption of vitamin C.

3. Interaction of group B vitamins with minerals

B vitamins also interact with various minerals, affecting their absorption and use.

9. 1. Vitamin B1 (thiamine) and magnesium: Magnesium is necessary for the transformation of thiamine into its active form, thiaminpyrophosphate (TPP). Magnesium deficiency can worsen the activation of thiamine, reducing its effectiveness.
10. 2. Vitamin B2 (riboflavin) and iron: Riboflavin is involved in iron metabolism and can improve iron absorption. Riboflavin deficiency can worsen the use of iron, which leads to anemia.
11. 3. Vitamin B6 (pyridoxin) and zinc: Vitamin B6 and zinc interact in metabolism. Vitamin B6 can improve zinc absorption, and zinc is necessary for enzymes that participate in vitamin B6 metabolism.
12. 4. Vitamin B12 (cobalamin) and calcium: Calcium is necessary for the absorption of vitamin B12 in the intestines. Calcium deficiency can worsen the absorption of vitamin B12, which leads to deficiency of vitamin B12.
13. 5. Folate (B9) and zinc: High consumption of folic acid can worsen zinc absorption. People taking additives with folic acid should provide adequate zinc intake.
14. 6. Vitamin B3 (Niacin) and chrome: Niacin can improve the absorption of chromium, mineral, which plays a role in regulating blood sugar.
15. 7. BIOTIN (B7) and Magnesium: Magnesium is involved in the metabolic tracks using biotin. Adequate magnesium consumption supports the effective use of biotin in the body.
16. 8. Pantotenic acid (B5) and coenzyme a: Pantotenic acid is a component of Coenzyme A (COA), which is necessary for various metabolic processes, including metabolism of fats, carbohydrates and proteins. Minerals involved in these metabolic tracks, such as magnesium, manganese and zinc, indirectly interact with pantothenic acid, supporting its function.

4. Factors affecting the assimilation of B vitamins

Vitamins of group B are influenced by various factors, including dietary factors, health status and medicine.

17. 1. Dietary factors:

*   **Обработка пищевых продуктов:** Обработка пищевых продуктов может снизить содержание витаминов группы B в продуктах питания.
*   **Алкоголь:** Чрезмерное употребление алкоголя может ухудшить всасывание и использование витаминов группы B, особенно тиамина.
*   **Чай и кофе:** Танины в чае и кофе могут связываться с витаминами группы B, снижая их всасывание.
*   **Сырые яйца:** Сырые яйца содержат авидин, который может связываться с биотином, предотвращая его всасывание.
*   **Диета с высоким содержанием рафинированных углеводов:** Диета с высоким содержанием рафинированных углеводов может увеличить потребность в витаминах группы B, особенно в тиамине, поскольку они необходимы для метаболизма углеводов.

18. 2. Medical conditions:

*   **Заболевания желудочно-кишечного тракта:** Заболевания, влияющие на пищеварительную систему, такие как болезнь Крона, целиакия и язвенный колит, могут ухудшить всасывание витаминов группы B.
*   **Атрофический гастрит:** Это состояние вызывает воспаление слизистой оболочки желудка, снижая выработку соляной кислоты и внутреннего фактора, которые необходимы для всасывания витамина B12.
*   **Операции:** Операции, затрагивающие желудок или тонкий кишечник, могут ухудшить всасывание витаминов группы B.
*   **Болезни почек:** Болезни почек могут повлиять на активацию и удержание некоторых витаминов группы B, особенно витамина B6.
*   **ВИЧ/СПИД:** Инфекция ВИЧ/СПИД может повлиять на всасывание и использование витаминов группы B.

19. 3. Medicines:

*   **Антибиотики:** Антибиотики могут убивать кишечные бактерии, которые производят некоторые витамины группы B, такие как биотин и витамин K.
*   **Метформин:** Метформин, лекарство, используемое для лечения диабета 2 типа, может ухудшить всасывание витамина B12.
*   **Ингибиторы протонной помпы (ИПП):** ИПП, лекарства, используемые для снижения выработки желудочной кислоты, могут ухудшить всасывание витамина B12.
*   **Противосудорожные препараты:** Некоторые противосудорожные препараты могут влиять на метаболизм и всасывание витаминов группы B, особенно фолата, биотина и витамина B6.
*   **Противозачаточные таблетки:** Противозачаточные таблетки могут влиять на уровень некоторых витаминов группы B, особенно витамина B6, фолата и витамина B12.
*   **Диуретики:** Некоторые диуретики могут увеличить выведение определенных витаминов группы B, таких как тиамин.

20. 4. Age:

*   **Пожилые люди:** Пожилые люди более восприимчивы к дефициту витаминов группы B из-за снижения выработки желудочной кислоты, ухудшения всасывания и повышенного риска приема лекарств, которые могут повлиять на усвоение витаминов группы B.

5. The consequences of a deficiency of vitamins of group B

B vitamins deficiency can lead to various health problems, depending on which vitamin is not enough.

21. 1. Tiamine deficit (B1): It can lead to Beri Berie, who affects the heart, nerves and the digestive system. Symptoms include weakness, fatigue, mental disorders, muscle weakness and heart problems.
22. 2. Riboflavin deficiency (B2): It can lead to ariboflavinosis, which affects the skin, eyes and mucous membranes. Symptoms include sore throat, soreness in the mouth and lips, inflammation of the tongue, skin rashes and photosensitivity.
23. 3. Niacina deficiency (B3): It can lead to Pellagra, which is characterized by dermatitis, diarrhea and dementia. Other symptoms include inflamed tongue, fatigue, headache and loss of appetite.
24. 4. Pantothenic acid deficiency (B5): It is rare, but can cause fatigue, headaches, irritability, numbness and tingling in the arms and legs, as well as problems with sleep.
25. 5. Pyridoxin deficiency (B6): It can lead to anemia, skin rashes, depression, confusion and weakening of the immune system. In infants, vitamin B6 deficiency can cause convulsions.
26. 6. Biotin deficiency (B7): It is rare, but can cause hair loss, skin rashes, fragility of nails and neurological symptoms, such as depression, fatigue and hallucinations.
27. 7. Folla deficiency (B9): It can lead to megaloblastic anemia, to defects of the nervous tube in infants born of mothers with a deficiency of folate, as well as increased risk of heart disease and some types of cancer.
28. 8. Cobalamin Deficit (B12): It can lead to megaloblastic anemia, neurological problems, such as numbness and tingling in the arms and legs, difficulties with walking, loss of memory and confusion. Vitamin B12 deficiency can also increase the risk of heart disease and dementia.

6. Recommended norms of consumption of B vitamins

Recommended consumption standards (RDA) of B vitamins vary depending on age, gender and stage of the stage.

29. 1. TIAMIN (B1):

*   Мужчины: 1,2 мг/день
*   Женщины: 1,1 мг/день
*   Беременные женщины: 1,4 мг/день
*   Кормящие женщины: 1,4 мг/день

30. 2. Riboflavin (b2):

*   Мужчины: 1,3 мг/день
*   Женщины: 1,1 мг/день
*   Беременные женщины: 1,4 мг/день
*   Кормящие женщины: 1,6 мг/день

31. 3. Niacin (B3):

*   Мужчины: 16 мг NE/день
*   Женщины: 14 мг NE/день
*   Беременные женщины: 18 мг NE/день
*   Кормящие женщины: 17 мг NE/день

32. 4. Pantotenic acid (B5):

*   Взрослые: 5 мг/день (адекватное потребление)

33. 5. Pyridoxin (B6):

*   Взрослые (19-50 лет): 1,3 мг/день
*   Взрослые (старше 50 лет):
    *   Мужчины: 1,7 мг/день
    *   Женщины: 1,5 мг/день
*   Беременные женщины: 1,9 мг/день
*   Кормящие женщины: 2,0 мг/день

34. 6. Biotin (B7):

*   Взрослые: 30 мкг/день (адекватное потребление)

35. 7. Folate (B9):

*   Взрослые: 400 мкг DFE/день
*   Беременные женщины: 600 мкг DFE/день
*   Кормящие женщины: 500 мкг DFE/день

36. 8. Kobalamin (B12):

*   Взрослые: 2,4 мкг/день
*   Беременные женщины: 2,6 мкг/день
*   Кормящие женщины: 2,8 мкг/день

7. Food sources of B vitamins

B vitamins are contained in a variety of foods. The use of a variety of diet, rich in whole products, can help ensure adequate consumption of these necessary vitamins.

37. 1. TIAMIN (B1): Pork, brown rice, enriched grains, legumes, nuts and seeds.
38. 2. Riboflavin (b2): Milk, cheese, eggs, meat, green leafy vegetables, enriched grains and cereals.
39. 3. Niacin (B3): Meat, poultry, fish, enriched grains and cereals, peanuts and legumes.
40. 4. Pantotenic acid (B5): Widely distributed in food, but meat, poultry, fish, eggs, milk, vegetables and whole grains are especially rich in it.
41. 5. Pyridoxin (B6): Meat, poultry, fish, legumes, nuts, seeds, whole grains and some fruits and vegetables.
42. 6. Biotin (B7): Eggs, nuts, seeds, liver, avocados and sweet potatoes.
43. 7. Folate (B9): Green leafy vegetables, legumes, oranges, enriched grains and cereals, as well as avocados.
44. 8. Kobalamin (B12): It is found only in animal products, such as meat, poultry, fish, eggs and dairy products. Vegetarians and vegans may need to take vitamin B12 or use enriched products to satisfy their needs.

8. B vitamins B vitamins

B vitamins are available in various forms, including individual additives of group B vitamins and group B vitamins complexes. Group B vitamins contain all eight group B vitamins in one tablet.

45. 1. Who should take B vitamins B vitamins?

*   **Пожилые люди:** Пожилые люди более восприимчивы к дефициту витаминов группы B из-за снижения выработки желудочной кислоты и ухудшения всасывания.
*   **Вегетарианцы и веганы:** Витамин B12 содержится только в продуктах животного происхождения, поэтому вегетарианцам и веганам может потребоваться принимать добавки витамина B12.
*   **Люди с определенными заболеваниями:** Люди с заболеваниями, влияющими на пищеварительную систему, или с заболеваниями почек могут нуждаться в приеме добавок витаминов группы B.
*   **Люди, принимающие определенные лекарства:** Некоторые лекарства могут влиять на всасывание и использование витаминов группы B, что может потребовать приема добавок.
*   **Беременные и кормящие женщины:** Беременным и кормящим женщинам требуется больше витаминов группы B, чем небеременным и некормящим женщинам.

46. 2. Potential risks of B vitamins B vitamins

*   **Токсичность:** Витамины группы B водорастворимы, поэтому организм обычно выводит избыточное количество с мочой. Однако прием очень высоких доз некоторых витаминов группы B может привести к токсичности.
*   **Взаимодействие с лекарствами:** Добавки витаминов группы B могут взаимодействовать с определенными лекарствами. Важно поговорить со своим врачом, прежде чем принимать какие-либо добавки, особенно если вы принимаете лекарства.
*   **Побочные эффекты:** Некоторые люди могут испытывать побочные эффекты от приема добавок витаминов группы B, такие как расстройство желудка, тошнота и диарея.

9. B vitamins and specific health states

B vitamins play a role in the prevention and treatment of various diseases.

47. 1. Cardiovascular diseases: Folat, vitamin B12 and vitamin B6 are involved in the metabolism of homocysteine, amino acids, which can increase the risk of heart disease at an increased level. Adequate consumption of these vitamins can help reduce homocysteine ​​levels and risk of heart disease.
48. 2. Congenital defects: The folate is crucial for the development of the fetus, and adequate consumption of folate during pregnancy can help prevent defects in the nervous tube, such as splitting the spine.
49. 3. Depression: Some studies show that group B vitamins, especially folat, vitamin B12 and vitamin B6, can play a role in regulating mood and can be useful for treating depression.
50. 4. Dementia: Vitamin B12 deficiency can contribute to a cognitive decrease and dementia. Maintaining an adequate level of vitamin B12 can help maintain cognitive functions and reduce the risk of dementia.
51. 5. Anemia: Vitamin B12 and a folate are necessary for the formation of red blood cells, and a deficiency of any of these vitamins can lead to anemia. Adequate consumption of these vitamins is necessary for the prevention and treatment of anemia.
52. 6. Diabetes: Some studies show that group B vitamins, especially thiamine, can help improve blood sugar control and reduce the risk of complications in people with diabetes.
53. 7. Migraine: Some studies show that vitamin B2 (riboflavin) can help reduce the frequency and severity of migraine.
54. 8. Restless legs syndrome (SBN): Some studies show that vitamin B12 and a folate can help alleviate the symptoms of restless legs syndrome.

10. Research and new trends

Studies of the role of group B vitamins in health and diseases continue. Some of the new trends and fields of research include:

55. 1. Group B vitamins and brain health: Interest in the role of group B vitamins in maintaining brain health and preventing cognitive decline. Studies study the potential advantages of B vitamins to improve cognitive functions, memory and mood.
56. 2. B vitamins and epigenetics: B vitamins, especially the folate, play a role in epigenetic processes that can affect genes expression. Studies study how group B vitamins can affect the health and risk of diseases due to epigenetic mechanisms.
57. 3. Individualized nutrition: There is a growing tendency to individualized nutrition, which takes into account individual needs for nutrients based on factors such as genetics, lifestyle and health status. This may include the adaptation of the consumption of group B vitamins to optimize health and prevent deficiency.
58. 4. New sources of B vitamins B: Researchers study new sources of group B vitamins, such as enriched products and alternative proteins to improve the consumption of group B vitamins, especially for people with dietary restrictions.
59. 5. Interaction of group B vitamins with intestinal microbioma: The recognition of the role of the intestinal microbioma in the synthesis and the use of group B vitamins is growing. Studies study how various dietary factors and drugs can affect the intestinal microbia and its effect on the status of vitamins of group B.

11. Practical tips to optimize the consumption of B vitamins

60. 1. Observe a diverse and balanced diet: Focus on the use of various whole foods rich in group B vitamins, such as meat, poultry, fish, eggs, dairy products, whole grains, legumes, nuts, seeds, fruits and vegetables.
61. 2. Minimize food processing: Choose unprocessed or minimally processed products to maintain the content of B vitamins B.
62. 3. Limit alcohol use: Excessive drinking of alcohol can worsen the absorption and use of B vitamins.
63. 4. Avoid excessive consumption of tea and coffee: Tanins in tea and coffee can contact group B vitamins, reducing their absorption.
64. 5. Cooking wisely: When preparing vegetables steamed or in a microwave stove, more vitamins of group B are preserved than with boiling.
65. 6. Consider the possible interactions of drugs: If you take any medicine, talk with your doctor about the possible interaction with group B.
66. 7. Consult a medical worker: If you are concerned that you can experience a deficiency of group B vitamins, consult your doctor to determine if you need additives.
67. 8. Consider the additives if necessary: If you are a vegetarian, vegan, or you have certain diseases, you may need to accept the additives of group B vitamins to satisfy your needs.

12. Conclusions

B vitamins are important nutrients that play a decisive role in many body functions. They interact with each other and other vitamins and minerals, affecting their absorption, use and general efficiency. The use of a diverse and balanced diet rich in whole products can help provide adequate consumption of group B vitamins. In some cases, it may require additives of group B vitamins, but it is important to consult with your doctor before taking any additives.