B vitamins for women: support for the nervous system

B vitamins for women: support for the nervous system

I. Fundamentals of group B vitamins and their role in the body

A. What are group B vitamins?

1. B vitamins are a complex of eight water -soluble vitamins, each of which plays a unique and important role in maintaining health. They work synergically, that is, their joint action is more effective than the action of each vitamin separately.
2. Widespread means that these vitamins do not accumulate in large quantities in the body and should regularly come with food or additives. Excesses are excreted in the urine.
3. The group includes:
   • Vitamin B1 (Tiamin)
   • Vitamin B2 (Riboflavin)
   • Vitamin B3 (Niacin)
   • Vitamin B5 (pantotenic acid)
   • Vitamin B6 (pyridoxin)
   • Vitamin B7 (Biotin)
   • Vitamin B9 (folic acid)
   • Vitamin B12 (cobalamin)

B. B vitamins functions in the body

1. Energy metabolism: A key role in converting food into energy. They participate in the metabolism of carbohydrates, fats and proteins. The disadvantage of any of these vitamins can lead to fatigue and a decrease in the energy level.
2. Nervous system health: B vitamins are vital for the normal operation of the nervous system. They support the structure and functions of nerve cells, participate in the synthesis of neurotransmitters and myelin (insulating shell of nerve fibers).
3. Steaming: Vitamins B9 and B12 are necessary for the formation of red blood cells (red blood cells). Their deficiency can lead to anemia.
4. Synthesis DNA and RNA: Folic acid and vitamin B12 play an important role in the synthesis of DNA and RNA, the genetic material necessary for the growth and division of cells.
5. Health of the skin, hair and nails: Biotin (vitamin B7) is especially important for maintaining the health of the skin, hair and nails. Its deficiency can manifest itself in the form of dermatitis, hair loss and fragility of nails.
6. Brain function: B vitamins are involved in cognitive functions, such as memory, concentration and mood. Deficiency can lead to a deterioration in memory, irritability and depression.
7. Immune function: Some vitamins of group B, such as vitamin B6, support the function of the immune system, helping the body fight infections.

C. The need for women for vitamins of group b

1. The need for group B vitamins in women can be higher than that of men, due to physiological differences, such as the menstrual cycle, pregnancy and breastfeeding.
2. During pregnancy and breastfeeding, the need for folic acid increases significantly, since it is necessary for the development of the fetal nervous tube and preventing defects in the nervous system.
3. Women who take oral contraceptives may have an increased need for some vitamins of group B, since these drugs can affect their absorption.
4. Age -related changes can also affect the absorption of B12 vitamin vitamins.

II. B vitamins and nervous system: detailed analysis

A. Tiamin (B1): Energy for nerve cells

1. Tiamine is necessary for glucose metabolism, the main source of energy for the brain and nerve cells.
2. He participates in the synthesis of the neurotransmitter acetylcholine, which plays an important role in memory and training.
3. Tiamin deficiency can lead to neurological disorders such as Wernik-Korsakov Syndrome, characterized by confusion, impaired coordination and memory problems.
4. Symptoms of thiamine deficiency include fatigue, irritability, depression and concentration problems.
5. Good sources of thiamine: whole grain products, legumes, pork and nuts.

B. Riboflavin (B2): Protection of nerve cells from damage

1. Riboflavin is an antioxidant that helps protect the nerve cells from damage caused by free radicals.
2. It is involved in the production of energy in cells and is necessary for the normal operation of mitochondria, cellular energy stations.
3. Riboflavin deficiency can lead to neurological symptoms such as migraine, neuropathy and depression.
4. Symptoms of riboflavin deficiency include cracks in the corners of the mouth, inflammation of the tongue and sensitivity to light.
5. Good sources of riboflavin: dairy products, eggs, meat, green vegetables and enriched cereals.

C. Niacin (b3): ​​brain and psyche health

1. Niacin is necessary for the health of the brain and psyche. It is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite.
2. It also plays a role in energy metabolism in the brain and helps to protect the nerve cells from damage.
3. Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia.
4. Symptoms of niacin deficiency include fatigue, depression, irritability and memory problems.
5. Good sources of niacin: meat, poultry, fish, peanuts and enriched cereals.

D. Pantotenic acid (B5): Stress reduction

1. Pantotenic acid is necessary for the production of Coenzym A (COA), which plays a key role in the metabolism of energy and the synthesis of hormones and neurotransmitters.
2. It helps maintain the adrenal function that develop hormones that regulate stress.
3. It is believed that pantothenic acid helps reduce stress and anxiety.
4. Pantothenic acid deficiency is rare, since it is widespread in food.
5. Symptoms of pantothenic acid deficiency include fatigue, headaches, insomnia and numbness in the arms and legs.
6. Good sources of pantothenic acid: meat, poultry, fish, eggs, dairy products, legumes and whole grain products.

E. Pyridoxin (B6): Neurotransmitters and mood

1. Pyridoxine plays an important role in the synthesis of neurotransmitters, such as serotonin, dopamine, gamma-aminomatic acid (GABA) and norepinephrine. These neurotransmitters regulate mood, sleep, appetite and cognitive functions.
2. It also participates in the metabolism of amino acids and the formation of myelin, an isolating shell of nerve fibers.
3. Pyridoxine deficiency can lead to depression, anxiety, irritability, insomnia and cognitive disorders.
4. Symptoms of pyridoxine deficiency include depression, anxiety, fatigue, headaches and skin rashes.
5. Good sources of pyridoxine: meat, poultry, fish, bananas, potatoes, chickpeas and enriched cereals.

F. BIOTIN (b7): health of the nervous system and metabolism

1. Biotin plays a role in the metabolism of carbohydrates, fats and proteins, which is necessary to maintain the energy level and normal operation of the nervous system.
2. It is also involved in the synthesis of fatty acids, which are important to the health of the brain and nerve cells.
3. Biotin’s deficiency is rare, but can lead to neurological symptoms such as depression, fatigue, numbness in the hands and legs.
4. Symptoms of biotin deficiency include hair loss, fragility of nails, skin rashes and depression.
5. Good sources of biotin: eggs, nuts, seeds, liver and sweet potatoes.

G. Folic acid (B9): Development and function of the brain

1. Folic acid is necessary for the development and function of the brain, especially during pregnancy. It plays an important role in the synthesis of DNA and RNA, the genetic material necessary for the growth and division of cells.
2. It also participates in the metabolism of homocysteine, amino acids, the high level of which can be associated with an increased risk of cardiovascular diseases and neurological disorders.
3. During pregnancy, deficiency of folic acid can lead to defects of the nervous tube in the fetus, such as the clever spine.
4. Folic acid deficiency can also lead to depression, fatigue, irritability and cognitive disorders.
5. Symptoms of folic acid deficiency include fatigue, irritability, concentration problems and anemia.
6. Good sources of folic acid: green leafy vegetables, legumes, citrus fruits and enriched cereals.

H. Cobalamin (B12): Protection of nerve fibers and cognitive functions

1. Cobalamin is necessary to protect nerve fibers and maintain cognitive functions. It participates in the formation of myelin, the insulating shell of nerve fibers, which provides a quick and efficient transmission of nerve impulses.
2. He also plays a role in the formation of red blood cells and DNA synthesis.
3. Cobalamine deficiency can lead to neurological disorders such as peripheral neuropathy, dementia and depression.
4. Symptoms of cobalamin deficiency include fatigue, weakness, numbness in the arms and legs, problems with memory and depression.
5. Good sources of cobalamine: meat, poultry, fish, eggs and dairy products. Vegans need to receive vitamin B12 from enriched products or additives.

III. Factors affecting the level of group B vitamins in women

A. Age

1. With age, the body’s ability to absorb group B vitamins, especially vitamin B12, can decrease. This may be due to a decrease in the production of gastric juice and internal factor, the protein necessary for the absorption of vitamin B12.
2. Older women can be more at risk of deficiency of group B vitamins and related neurological problems.

B. Diet

1. An unbalanced diet, poor in food, rich vitamins of group B, can lead to deficiency.
2. Strict diets that limit certain groups of products can also increase the risk of vitamins of group B.
3. Vegetarians and vegans must pay special attention to obtaining a sufficient amount of vitamin B12, since it is mainly contained in animal products.

C. Diseases and medicines

1. Some diseases, such as celiac disease, Crohn’s disease and atrophic gastritis, may violate the absorption of vitamins of group B.
2. Some drugs, such as metformin (used to treat diabetes) and proton pump inhibitors (are used to treat heartburn), can affect the absorption of vitamin B12.
3. Alcohol abuse can violate the absorption of group B vitamins and lead to their deficiency.

D. Pregnancy and breastfeeding

1. During pregnancy and breastfeeding, the need for vitamins of group B increases significantly, especially in folic acid and vitamin B12.
2. Pregnant and nursing women should make sure that they receive a sufficient amount of these vitamins from food or additives to support the health of the mother and child.

E. Stress

1. Chronic stress can deplete the reserves of group B vitamins in the body, since they are used to maintain the function of the adrenal glands and the nervous system.
2. Women prone to severe stress may need more vitamins of group B in order to maintain their health.

IV. Symptoms of deficiency of group B vitamins in women

A. General symptoms

1. Fatigue and weakness
2. Irritability and depression
3. Problems with concentration and memory
4. Headaches
5. Insomnia
6. Skin rashes
7. Fragility of nails and hair loss
8. Anemia
9. Numbness in the hands and legs

B. Specific symptoms depending on vitamin

1. TIAMIN (B1): Fatigue, irritability, depression, problems with concentration, Wernik-Korsakov Syndrome.
2. Riboflavin (b2): Cracks in the corners of the mouth, inflammation of the tongue, sensitivity to light, migraine, neuropathy, depression.
3. Niacin (B3): Fatigue, depression, irritability, memory problems, Pellagra (dermatitis, diarrhea, dementia).
4. Pantotenic acid (B5): Fatigue, headaches, insomnia, numbness in the arms and legs.
5. Pyridoxin (B6): Depression, anxiety, irritability, insomnia, skin rashes.
6. Biotin (B7): Hair loss, fragility of nails, skin rashes, depression.
7. Folic acid (B9): Fatigue, irritability, concentration problems, anemia, defects of the nervous tube in the fetus.
8. Kobalamin (B12): Fatigue, weakness, numbness in the arms and legs, problems with memory, depression, peripheral neuropathy, dementia.

V. Diagnosis of deficiency of vitamins of group B

A. Medical examination and anamnesis

1. The doctor will conduct a medical examination and collect an anamnesis to evaluate the symptoms and identify possible risk factors for the deficiency of vitamins of group B.
2. The doctor may ask about the diet, the drugs taken, the presence of diseases and lifestyle.

B. Blood tests

1. To determine the level of group B vitamins in the blood, blood tests can be prescribed.
2. These tests can help identify the deficiency of specific vitamins of group B and determine the need to accept additives.
3. Analyzes can also be prescribed for assessing the level of homocysteine ​​and methylmalonic acid, which can be increased with vitamin B12 deficiency.

C. Neurological examination

1. If there is a suspicion of neurological disorders, the doctor can conduct a neurological examination to assess the function of the nervous system.
2. This may include a check of reflexes, coordination, sensitivity and cognitive functions.

VI. Ways to obtain a sufficient amount of B vitamins

A. Balanced diet

1. The best way to get a sufficient amount of B vitamins is a balanced diet that includes a variety of products rich in these vitamins.
2. Try to include whole grain products, legumes, meat, poultry, fish, eggs, dairy products, green leafy vegetables, nuts and seeds in your diet.

B. Food supplements

1. If you cannot get a sufficient amount of group B vitamins from food, you can consider taking food additives.
2. There are various additives containing group B vitamins, including group B vitamins and individual vitamins.
3. Consult a doctor or nutritionist to determine which additives are suitable for you and in what dosage.

C. Enriched products

1. Some products, such as cereals, bread and milk, are enriched with vitamins of group B.
2. Check the labels of products to find out if they contain B vitamins.

D. Vitamin B12 injections

1. In some cases, when the assimilation of vitamin B12 is impaired, the administration of vitamin B12 in the form of injections may be required.
2. Vitamin B12 injections are usually prescribed by a doctor.

VII. The interaction of group B vitamins with other substances

A. Alcohol

1. Alcohol abuse can violate the absorption of group B vitamins and lead to their deficiency.
2. Alcohol can also damage nerve cells and aggravate neurological problems associated with deficiency of vitamins of group B.

B. Caffeine

1. Caffeine can increase the excretion of group B vitamins from the body, especially vitamin B6.
2. Moderate use of caffeine is usually not a problem, but excessive use can increase the risk of deficiency of vitamins of group B.

C. Medication

1. Some drugs, such as metformin and proton pump inhibitors, can affect the assimilation of vitamin B12.
2. If you take any medicines, consult a doctor or pharmacist to find out if they can influence the absorption of vitamins of group B.

D. Other vitamins and minerals

1. B vitamins work synergically, that is, their joint action is more effective than the action of each vitamin separately.
2. Some vitamins and minerals, such as vitamin C, vitamin E, magnesium and zinc, are also important to the health of the nervous system and can interact with group B.

VIII. Prevention of deficiency of group B vitamins in women

A. Balanced diet

1. Eat a variety of products rich in group B vitamins, including whole grain products, legumes, meat, poultry, fish, eggs, dairy products, green leafy vegetables, nuts and seeds.

B. Limiting the use of alcohol and caffeine

1. Moderately drink alcohol and caffeine to avoid violation of the absorption of vitamins of group B.

C. Regular medical examinations

1. Pass regular medical examinations to identify possible risk factors for deficiency of group B vitamins and get recommendations for maintaining health.

D. Reception of additives if necessary

1. If you cannot get a sufficient amount of group B vitamins from food or you have risk factors for deficiency, consult a doctor or a nutritionist about the possibility of taking food additives.

E. Particular attention during pregnancy and breastfeeding

1. During pregnancy and breastfeeding, make sure that you get a sufficient amount of group B vitamins, especially folic acid and vitamin B12 to support the health of the mother and child.

IX. Conclusion (do not turn on)

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X. List of literature (do not include)

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