B vitamins B: Types and their functions

B vitamins B: Types and their functions

B1 (thiamine): Energy and nervous system

Tiamin, also known as vitamin B1, is a water -soluble vitamin that plays a key role in carbohydrate metabolism. It is necessary to convert carbohydrates into energy that the body uses for various functions. Tiamine is especially important for the work of the nervous system, brain and heart.

• The mechanism of action: Thiamine in the body turns into thiaminpyrophosphate (TPP), a coherent participating in several key metabolic processes. TPP is a cofactor for enzymes involved in the decarboxylation of alpha coat acids, such as pyruvat dehydrogenase and alpha-kutoglutaratratdehydrogenase. These enzymes are part of the Crebs cycle, the central path for the production of energy in the cage. Tiamin also plays a role in the pentosophosphate path, which provides the body with pentoses necessary for the synthesis of nucleotides and nucleic acids.

• Functions in the body:

  • Metabolism of carbohydrates: The main function of thiamine is participation in carbohydrate metabolism, providing energy for cells.
  • Nervous system: Tiamin is necessary for the normal operation of the nervous system, supporting the transmission of nerve impulses. He participates in the synthesis of neurotransmitters, such as acetylcholine.
  • Heart function: Tiamine supports the normal functioning of the heart muscle, providing it with energy and regulating the heart rhythm.
  • Cognitive functions: Tiamine plays a role in maintaining cognitive functions, such as memory and concentration.

• Tiamin sources: Tiamin is contained in various foods, including:

  • Whole grain products: Brown rice, oatmeal, whole grain bread.
  • Legumes: Peas, beans, lentils.
  • Nuts and seeds: Sunny, sesame, peanut.
  • Pork: Especially rich in thiamine.
  • Yeast: Beer yeast, food yeast.
  • Enriched products: Some types of bread and breakfast cereals are enriched with thiamine.

• Tiamine deficit: Tiamine deficiency can lead to various health problems, including:

  • Since A classic disease caused by a deficiency of thiamine. Distinguish between dry and wet form Beri-Bury. Dry Bari-Bury is characterized by damage to the nervous system, leading to peripheral neuropathy, muscle weakness and paralysis. Wet Bari-Bury is characterized by damage to the cardiovascular system, leading to cardiomegaly, heart failure and edema.
  • Vernike-Korsakova syndrome: Neurological disorder, often found in people who abuse alcohol. It is characterized by confusion, ataxia (impaired coordination of movements) and ophthalmoplegia (paralysis of the eye muscles). Tiamine deficiency associated with alcoholism leads to damage to the brain.
  • Nervous system: Tiamine deficiency can cause irritability, depression, fatigue and memory impairment.
  • Gastrointestinal tract: Tiamine deficiency can lead to loss of appetite, nausea, vomiting and constipation.

• Tiamin deficiency risk factors:

  • Alcoholism: Alcohol prevents the absorption and absorption of thiamine.
  • Malnutrition: Diet, poor in Tiamine, can lead to deficiency.
  • Some diseases: Some diseases, such as Crohn’s disease and malabsorption syndrome, can prevent the absorption of thiamine.
  • Diuretics: Long -term use of diuretics can increase the excretion of thiamine in urine.
  • Dialysis: People who are on dialysis are at risk of thiamine deficiency.

• Recommended daily dose: The recommended daily dose of thiamine varies depending on age, gender and physiological condition. For adult men, 1.2 mg per day is recommended, for adult women – 1.1 mg per day. During pregnancy and breastfeeding, the need for thiamine increases.

• Toxicity: Tiamine is considered non -toxic, even in large doses. Excess thiamine is excreted in the urine.

B2 (riboflavin): skin and eye health

Riboflavin, also known as vitamin B2, is a water -soluble vitamin that plays an important role in energy metabolism, cell growth and organs functioning. It is necessary to maintain the health of the skin, mucous membranes, eyes and nervous system.

• The mechanism of action: Riboflavin is the predecessor of the two main coofers: Flavmononucleotide (FMN) and Flavideninindinucleotide (FAD). These coenzymes are involved in many redox reactions in the body. They are cofactors for enzymes involved in the metabolism of carbohydrates, fats and proteins. FAD also plays a role in the antioxidant protection of the body, helping to regenerate glutathione, an important antioxidant.

• Functions in the body:

  • Energy exchange: Riboflavin is necessary for the metabolism of carbohydrates, fats and proteins, providing energy for cells.
  • Health of the skin and mucous membranes: Riboflavin helps maintain the health of the skin, mucous membranes, such as the mucous membrane of the mouth and throat, and contributes to the healing of wounds.
  • Eye health: Riboflavin plays a role in maintaining the health of the eyes and can help prevent the development of cataracts.
  • Nervous system: Riboflavin supports the normal functioning of the nervous system and can help reduce the frequency of migraines.
  • Antioxidant Protection: Riboflavin is involved in the antioxidant protection of the body, helping to regenerate glutathione.

• Riboflavin sources: Riboflavin is contained in various foods, including:

  • Dairy products: Moloko, yogurt, cheese.
  • Meat: Liver, kidneys, heart.
  • Eggs: Especially egg protein.
  • Green sheet vegetables: Spinach, broccoli, asparagus.
  • Enriched products: Some types of bread and breakfast cereals are enriched with riboflavin.
  • Mushrooms: Especially champignons.
  • Nuts and seeds: Almond.

• Fisheries deficiency: Riboflavin deficiency can lead to various health problems, including:

  • Ariboflavinosis: It is characterized by inflammation of the mucous membranes of the mouth and throat (glossitis, heit), cracks in the corners of the mouth (angular stomatitis), skin rashes, photophobia (sensitivity to light) and anemia.
  • Anemia: Riboflavin deficiency can lead to anemia, as it is necessary for the production of red blood cells.
  • Cataract: Riboflavin deficiency can increase the risk of cataracts.
  • Nervous system: Riboflavin deficiency can cause fatigue, irritability and depression.

• Risk factors of riboflavin deficiency:

  • Malnutrition: Diet, poor in riboflavin, can lead to deficiency.
  • Some diseases: Some diseases, such as Crohn’s disease and malabsorption syndrome, may prevent riboflavin absorption.
  • Alcoholism: Alcohol can interfere with the absorption of riboflavin.
  • Reception of some drugs: Some drugs, such as tricyclic antidepressants and some antibiotics, can reduce the level of riboflavin in the body.
  • Phototherapy in newborns: Phototherapy used to treat jaundice in newborns can destroy riboflavin.

• Recommended daily dose: The recommended daily dose of riboflavin varies depending on age, gender and physiological condition. For adult men, 1.3 mg per day is recommended, for adult women – 1.1 mg per day. During pregnancy and breastfeeding, the need for riboflavin increases.

• Toxicity: Riboflavin is considered non -toxic, even in large doses. An excess of riboflavin is excreted in the urine, which can lead to staining urine in bright yellow.

B3 (niacin): cholesterol and metabolism

Niacin, also known as vitamin B3 or nicotinic acid, is a water -soluble vitamin that plays a key role in energy metabolism, skin health and nervous system. He also participates in the regulation of blood cholesterol.

• The mechanism of action: Niacin is the predecessor of two main cooerments: nicotinindinindinucleotide (NAD) and nicotinindinindinuineocleotidfosphate (NADP). These coofers are involved in many redox reactions in the body. They are cofactors for enzymes involved in the metabolism of carbohydrates, fats, proteins and alcohol. NAD also plays an important role in the processes of DNA and apoptosis (programmable cell death).

• Functions in the body:

  • Energy exchange: Niacin is necessary for the metabolism of carbohydrates, fats and proteins, providing energy for cells.
  • Skin health: Niacin helps to maintain skin health and can help in the treatment of acne and other skin diseases.
  • Nervous system: Niacin supports the normal functioning of the nervous system and can help improve cognitive functions.
  • Cholesterol level regulation: Niacin can reduce the level of “bad” cholesterol (LDL) and triglycerides in the blood, as well as increase the level of “good” cholesterol (HDL).
  • Antioxidant Protection: Niacin is involved in the antioxidant protection of the body, helping to protect the cells from damage to free radicals.

• Sources of Niacin: Niacin is contained in various foods, including:

  • Meat: Beef, pork, bird.
  • Fish: Tuna, salmon.
  • Nuts and seeds: Arachis, sunflower.
  • Whole grain products: Brown rice, oatmeal.
  • Legumes: Peas, beans, lentils.
  • Mushrooms: Especially champignons.
  • Enriched products: Some types of bread and breakfast cereal are enriched with niacin.
  • Yeast: Beer yeast, food yeast.

• Niacina deficiency: Niacin’s deficiency can lead to Pellagra – a disease characterized by “three D”: dermatitis, diarrhea and dementia. Other symptoms of niacin deficiency include:

  • Dermatitis: Skin rashes, especially in areas subject to sunlight.
  • Diarrhea: Digestion disorder, accompanied by diarrhea.
  • Dementia: Violation of cognitive functions leading to dementia.
  • Glossit: Inflammation of the tongue.
  • Stomatitis: Inflammation of the mucous membrane of the mouth.
  • Fatigue: A feeling of fatigue and weakness.
  • Loss of appetite: Lack of appetite.

• Risk factors for niacin deficiency:

  • Malnutrition: Diet, poor in niacin and triple (amino acid from which the body can synthesize niacin) can lead to deficiency.
  • Alcoholism: Alcohol can interfere with the absorption and assimilation of niacin.
  • Hartnupa disease: Genetic disease that prevents the absorption of tripophanes.
  • Carcinoid syndrome: The disease in which the tumor uses a tripophane for the production of serotonin, leaving fewer tripophanes for the synthesis of niacin.
  • Reception of some drugs: Some drugs, such as isoniazide (used to treat tuberculosis), can reduce the level of niacin in the body.

• Recommended daily dose: The recommended daily dose of Niacin varies depending on age, floor and physiological condition. For adult men, 16 mg of niacin equivalent (NE) per day is recommended, for adult women – 14 mg NE per day. During pregnancy and breastfeeding, the need for niacin increases.

• Toxicity: Reception of high doses of niacin (usually> 50 mg per day) can cause side effects, such as:

  • Redness of the skin: A feeling of warmth and redness of the skin, especially the face, neck and chest.
  • Quickly: Itching of the skin.
  • Nausea and vomiting: Digestive disorder.
  • Improving blood sugar: In people with diabetes.
  • Liver damage: With prolonged receiving high doses.
  • Improving uric acid levels: In people prone to gout.

B5 (pantothenic acid): growth and metabolism

Pantotenic acid, also known as vitamin B5, is a water -soluble vitamin necessary for many metabolic processes in the body. It plays a key role in the synthesis of coherent A (COA), which is necessary for the metabolism of carbohydrates, fats and proteins.

• The mechanism of action: Pantotenic acid is the predecessor of cooferment A (COA), which plays a central role in energy metabolism. COA is involved in the transfer of acyel groups necessary for the metabolism of carbohydrates, fats and proteins. It also participates in the synthesis of cholesterol, hormones and neurotransmitters.

• Functions in the body:

  • Energy exchange: Pantotenic acid is necessary for the metabolism of carbohydrates, fats and proteins, providing energy for cells.
  • Cholesterol synthesis: Pantotenic acid is involved in the synthesis of cholesterol necessary for the formation of cell membranes and the synthesis of hormones.
  • Hormone synthesis: Pantotenic acid is involved in the synthesis of hormones of the adrenal glands, such as cortisol and aldosterone.
  • Synthesis neurotransmitted: Pantotenic acid is involved in the synthesis of the neurotransmitter acetylcholine necessary for the operation of the nervous system.
  • Skin health: Pantotenic acid can help maintain skin health and promote wound healing.

• Sources of pantothenic acid: Pantotenic acid is contained in a wide range of food products, which makes its deficiency rare. The main sources include:

  • Meat: The liver, kidneys, heart, beef, pork, bird.
  • Eggs: Especially egg yolk.
  • Dairy products: Milk, yogurt.
  • Vegetables: Broccoli, avocados, mushrooms, sweet potatoes.
  • Whole grain products: Brown rice, oatmeal.
  • Legumes: Peas, beans, lentils.
  • Nuts and seeds: Sunflower.

• Pantothenic acid deficiency: The deficiency of pantothenic acid is rare, since it is widespread in food. Symptoms of deficiency may include:

  • Fatigue: A feeling of fatigue and weakness.
  • Headaches: Headaches.
  • Irritability: Irritability.
  • Sleep disorders: Sleep disorders.
  • Numbness and tingling in the arms and legs: Paresthesia.
  • Muscle cramps: Muscle cramps.
  • Digestive disorder: Nausea, vomiting, diarrhea.

• Risk factors of pantothenic acid deficiency:

  • Strong malnozh: Severe malnutrition.
  • Malbsorbium syndrome: Diseases that prevent the absorption of nutrients.
  • Alcoholism: Alcohol can prevent the absorption of pantothenic acid.
  • Reception of some drugs: Some drugs can reduce the level of pantothenic acid in the body.

• Recommended daily dose: The recommended daily dose of pantothenic acid for adults is 5 mg per day. During pregnancy and breastfeeding, the need for pantothenic acid can be slightly higher.

• Toxicity: Pantotenic acid is considered non -toxic, even in large doses. An excess of pantothenic acid is excreted in the urine. In rare cases, taking very high doses (more than 10 grams per day) can cause digestion.

B6 (Piridoxin): Belky and immunity

Pyridoxine, also known as vitamin B6, is a water -soluble vitamin that plays an important role in the metabolism of amino acids, proteins and carbohydrates. It is also necessary for the normal operation of the immune system and the nervous system.

• The mechanism of action: Pyridoxine turns into the body into pyridoxal-5-phosphate (PLP), which is a coherent for more than 100 enzymes involved in the metabolism of amino acids, proteins and carbohydrates. PLP is involved in transamination, decarboxylation and other reactions necessary for the synthesis and decay of amino acids. It also participates in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine.

• Functions in the body:

  • Metabolism of amino acids and proteins: Pyridoxine is necessary for the metabolism of amino acids and proteins, providing the body with building blocks for tissue growth and restoration.
  • Synthesis neurotransmitted: Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and other functions.
  • The work of the immune system: Pyridoxine is necessary for the normal operation of the immune system, supporting the production of antibodies and immune cells.
  • The formation of red blood cells: Pyridoxine is involved in the formation of red blood cells and can help prevent anemia.
  • Glucose metabolism: Pyridoxine is involved in glucose metabolism and can help maintain a stable blood sugar.

• Sources of pyridoxine: Pyridoxine is contained in various foods, including:

  • Meat: Bird, fish, beef, pork.
  • Eggs: Egg yolk.
  • Vegetables: Potatoes, bananas, spinach, broccoli, carrots.
  • Fruits: Avocado.
  • Whole grain products: Brown rice, oatmeal.
  • Nuts and seeds: Sunflower, walnut.
  • Legumes: Peas, beans, lentils.
  • Enriched products: Some types of bread and breakfast cereal are enriched with pyridoxine.

• Pyridoxine deficiency: Pyridoxine deficiency can lead to various health problems, including:

  • Anemia: A deficiency of pyridoxine can lead to anemia, as it is necessary for the formation of red blood cells.
  • Skin rashes: Dermatitis, especially on the face, neck and upper chest.
  • Nervous system: The deficiency of pyridoxine can cause depression, irritability, confusion, convulsions and peripheral neuropathy (numbness and tingling in the arms and legs).
  • Weakening of the immune system: Pyridoxine deficiency can weaken the immune system and increase the risk of infections.
  • Glossitis and stomatitis: Inflammation of the tongue and mucous membrane of the mouth.

• Pyridoxine risk factors:

  • Alcoholism: Alcohol can prevent the absorption and assimilation of pyridoxine.
  • Some drugs: Some drugs, such as isoniazide (used to treat tuberculosis) and penicilllamine (used to treat Wilson’s disease), can reduce the level of pyridoxine in the body.
  • Malbsorbium syndrome: Diseases that prevent the absorption of nutrients.
  • Renal failure: Renal failure.
  • Pregnancy: During pregnancy, the need for pyridoxine increases.

• Recommended daily dose: The recommended daily dose of pyridoxine varies depending on age, gender and physiological condition. For adults aged 19 to 50 years, 1.3 mg per day is recommended. For adults over 50 years old, 1.7 mg per day for men and 1.5 mg per day for women is recommended. During pregnancy and breastfeeding, the need for pyridoxine increases.

• Toxicity: The use of very high doses of pyridoxine (more than 100 mg per day) for a long time can cause side effects, such as peripheral neuropathy (numbness and tingling in the arms and legs), skin photosensitivity and digestive disorder.

B7 (BIOTIN): Hair, skin and nails

Biotin, also known as vitamin B7 or vitamin H, is a water -soluble vitamin that plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary to maintain the health of hair, skin and nails.

• The mechanism of action: Biotin is a cooferment for several carboxylase, enzymes involved in the metabolism of fatty acids, gluconeogenesis (glucose synthesis of non -nuclear sources) and amino acid metabolism. These enzymes are necessary to maintain energy balance in the body and for the synthesis of important molecules.

• Functions in the body:

  • Metabolism of fats, carbohydrates and proteins: Biotin is necessary for the metabolism of fats, carbohydrates and proteins, providing the body with energy and building blocks.
  • Health of hair, skin and nails: Biotin helps maintain the health of hair, skin and nails. It can contribute to the growth of hair and nails and improve the condition of the skin.
  • Regulation of blood sugar: Biotin can help regulate blood sugar, especially in people with diabetes.
  • Fetal development: Biotin is important for the development of the fetus during pregnancy.

• Sources of biotin: Biotin is found in various foods, including:

  • Eggs: Especially egg yolk.
  • Liver: Animal liver.
  • Nuts and seeds: Almonds, walnuts, peanuts, sunflower.
  • Salmon: Salmon.
  • Avocado: Avocado.
  • Sweet potato: Sweet potato.
  • Mushrooms: Mushrooms.
  • Cauliflower: Cauliflower.
  • Bacteria in the intestines: Biotin can also be synthesized by bacteria in the intestines.

• Biotin deficiency: Biotin deficiency is rare, since it is widespread in food and can be synthesized by bacteria in the intestines. However, under certain conditions, deficiency may occur. Symptoms of biotin deficiency may include:

  • Hair loss: Hair loss (alopecia).
  • Skin rashes: Dermatitis, especially around the mouth, nose and eyes.
  • Fitty nails: Fragility of nails.
  • Fatigue: Fatigue.
  • Depression: Depression.
  • Numbness and tingling in the arms and legs: Paresthesia.
  • Muscle pain: Muscle pain.

• Risk factors for biotin deficiency:

  • The use of raw egg proteins: Raw egg proteins contain avidine, protein, which is associated with biotin and prevents its absorption. Regular use of raw egg proteins can lead to a biotin deficiency.
  • Biotinidase deficiency: A genetic disease in which the body cannot release biotin from food.
  • Malbsorbium syndrome: Diseases that prevent the absorption of nutrients.
  • Long -term use of antibiotics: Long -term use of antibiotics can destroy bacteria in the intestines, synthesizing biotin.
  • Pregnancy: During pregnancy, the need for biotin increases.

• Recommended daily dose: The recommended daily dose of biotin for adults is 30 μg per day. During pregnancy and breastfeeding, the need for biotin can be slightly higher.

• Toxicity: Biotin is considered non -toxic, even in large doses. Excess biotin is excreted in urine. In rare cases, the intake of very high doses of biotin can cause side effects, such as digestive disorder and skin rashes. It is important to note that high doses of biotin can affect the results of some laboratory tests, such as thyroid hormones tests.

B9 (folic acid): cells and pregnancy

Folic acid, also known as vitamin B9, is a water -soluble vitamin necessary for the growth and division of cells. It plays an important role in the synthesis of DNA and RNA and is especially important for the health of pregnant women.

• The mechanism of action: Folic acid turns into a tetrahydrofolat (ThF), which is a coherent for several enzymes involved in amino acid metabolism, the synthesis of nucleotides (construction blocks of DNA and RNA) and the formation of red blood cells.

• Functions in the body:

  • Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, which makes it important for the growth and division of cells.
  • The formation of red blood cells: Folic acid is involved in the formation of red blood cells and can help prevent megaloblastic anemia.
  • Prevention of defects in the nervous tube in the fetus: Folic acid is critical of the health of pregnant women, as it helps to prevent defects in the nervous tube in the fetus, such as Spina Bifida.
  • Amino acid metabolism: Folic acid is involved in amino acid metabolism.
  • The work of the immune system: Folic acid is important for the normal operation of the immune system.

• Folic acid sources: Folic acid is contained in various foods, including:

  • Green sheet vegetables: Spinach, salad Romen, asparagus, broccoli.
  • Legumes: Peas, beans, lentils.
  • Citrus fruit: Orange, grapefruit.
  • Avocado: Avocado.
  • Liver: Animal liver.
  • Enriched products: Many types of bread, breakfasting flakes and pasta are enriched with folic acid.

• Folic acid deficiency: Folic acid deficiency can lead to various health problems, including:

  • Megaloblastic anemia: Anemia characterized by abnormally large red blood cells.
  • Fruit nervous tube defects: Spina Bifida and Anencephaly.
  • Weakness: Weakness.
  • Fatigue: Fatigue.
  • Irritability: Irritability.
  • Headaches: Headaches.
  • Difficult breathing: Difficult breathing.
  • Glossitis and stomatitis: Inflammation of the tongue and mucous membrane of the mouth.

• Risk factors for folic acid deficiency:

  • Malnutrition: Diet, poor folic acid.
  • Alcoholism: Alcohol can prevent the absorption and absorption of folic acid.
  • Malbsorbium syndrome: Diseases that prevent the absorption of nutrients.
  • Pregnancy: During pregnancy, the need for folic acid increases.
  • Some drugs: Some drugs, such as methotrexate (used for the treatment of cancer and autoimmune diseases) and phenytoid (used for the treatment of epilepsy), can reduce the level of folic acid in the body.

• Recommended daily dose: The recommended daily dose of folic acid for adults is 400 μg of diet foil equivalents (DFE) per day. Women planning pregnancy or pregnant women are recommended to take 600 mcg DFE per day to prevent defects in the nervous tube in the fetus.

• Toxicity: Folic acid is considered relatively non -toxic, even in large doses. However, taking very high doses of folic acid (more than 1000 μg per day) can mask vitamin B12 deficiency and lead to neurological damage.

B12 (cobalamin): blood and nerves

Cobalamin, also known as vitamin B12, is a water -soluble vitamin necessary for the formation of red blood cells, the work of the nervous system and the synthesis of DNA. It is the only vitamin containing metal (cobalt).

• The mechanism of action: Vitamin B12 is a cooferment for two important enzymes: methylmalolin-koa mu