B vitamins B: Why do the body need them
I. General overview of group b vitamins
B vitamins are a group of eight indispensable nutrients that play a key role in many body functions. They often work together, so they are called B vitamins, and not just “vitamin B”. Each of them has unique functions, but they all contribute to general health and well -being. They are water -soluble, which means that they are not preserved in the body in significant quantities and should be regularly replenished with a diet or additives. The disadvantage of any of the vitamins of group B can lead to various health problems.
II. Separate vitamins of group B and their functions
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Vitamin B1 (TIAMIN):
- Function: Tiamine is vital for the metabolism of carbohydrates, fats and proteins. It helps to transform food into the energy necessary for the body for normal functioning. It also plays a role in the functioning of the nervous system and muscles. Thiamine is also a cofactor for enzymes involved in the decarboxylation of alpha-coat acids and the use of a pentose phosphate path.
- Advantages:
- Supports healthy metabolism.
- Improves the function of the nervous system.
- Helps to maintain healthy appetite.
- Important for heart function.
- Sources of food: Pork, whole grain products (brown rice, enriched bread, oatmeal), legumes (black beans, soy), nuts and seeds.
- Deficiency: Tiamine deficiency can lead to Beri Berie, a state that is characterized by neurological problems, muscle weakness, heart problems and edema. Vernik-Korsakov Syndrome, a neurological disorder, usually observed in people with chronic alcoholism, is also caused by a deficiency of thiamine. Symptoms of deficiency include: confusion, irritability, memory loss, muscle weakness, tingling and numbness in the arms and legs.
- Recommended daily norm: Adult men need 1.2 mg of thiamine per day, and adult women – 1.1 mg.
- Additional comments: Alcohol prevents thiamine absorption. Some products, such as raw fish and mollusks, contain thiaminase, an enzyme that destroys thiamine.
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Vitamin B2 (Riboflavin):
- Function: Riboflavin is necessary for the growth of cells, the production of energy and metabolism of fats, carbohydrates and proteins. It also functions as a coherent in various redox reactions in the body. Riboflavin also plays a role in maintaining the health of the skin, eye and nervous system. It is important for activating vitamin B6 and folic acid.
- Advantages:
- Supports healthy eyes.
- Helps to turn food into energy.
- Supports skin health.
- Acts as an antioxidant.
- Sources of food: Dairy products, eggs, meat (especially liver and kidneys), green leafy vegetables (spinach, broccoli), enriched grain products and mushrooms.
- Deficiency: Riboflavin deficiency, known as ariboflavinosis, is relatively rare, but can cause symptoms such as inflammation of the lips and corners of the mouth (heilosis), soreness and redness of the tongue (glossitis), skin rashes, photosensitivity (photophobia) and anemia.
- Recommended daily norm: Adult men need 1.3 mg of riboflavin per day, and adult women – 1.1 mg.
- Additional comments: Riboflavin is sensitive to light, so the products containing riboflavin should be stored far from the light.
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Vitamin B3 (Niacin):
- Function: Niacin plays a decisive role in cellular metabolism and energy production. It is a component of the coofers above (nicotinindinindinucleotide) and the NDF (nicotinindinindinindinucleotidfosphate), which participate in hundreds of metabolic reactions, including the breakdown of carbohydrates, fats and proteins. Niacin also plays a role in the restoration of DNA and cell alarm.
- Advantages:
- Helps reduce cholesterol.
- Improves blood circulation.
- Supports skin health.
- He plays a role in the functioning of the nervous system.
- Sources of food: Meat (especially poultry and fish), enriched grain products, peanuts, mushrooms and avocados.
- Deficiency: The severe shortage of niacin leads to Pellagra, a disease characterized by “three D”: dermatitis (skin rashes), diarrhea and dementia. Light deficits can cause fatigue, headaches, loss of appetite and digestive disorders.
- Recommended daily norm: Adult men need 16 mg of niacin equivalent (ne) per day, and adult women – 14 mg ne.
- Additional comments: High doses of niacin taken as an additive can cause redness of the skin (redness of the face, neck and chest). Niacin is also used to treat a high level of cholesterol, but it should be taken only under the supervision of a doctor.
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Vitamin B5 (pantotenic acid):
- Function: Pantotenic acid is necessary for the synthesis of coherent A (COA), which plays a vital role in many metabolic reactions, including metabolism of carbohydrates, fats and proteins. It also participates in the synthesis of hormones, cholesterol and hemoglobin.
- Advantages:
- Helps the body use fats and carbohydrates.
- He plays a role in the production of hormones and cholesterol.
- Important to the health of the skin.
- Sources of food: Pantotenic acid is widespread in food, and good sources include meat (especially the liver), eggs, milk, vegetables (broccoli, avocados, mushrooms) and whole grains.
- Deficiency: Pantothenic acid deficiency is rare, because it is contained in many foods. However, severe deficiency can cause symptoms such as fatigue, headaches, insomnia, numbness and tingling in the arms and legs.
- Recommended daily norm: Adequate pantothenic acid consumption for adults is 5 mg per day.
- Additional comments: The name “pantothenic acid” comes from the Greek word “pantothen”, which means “from everywhere”, reflecting its wide distribution in food.
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Vitamin B6 (Pyridoxin):
- Function: Vitamin B6 is involved in more than 100 enzymatic reactions mainly associated with the metabolism of proteins. It is necessary for the synthesis of neurotransmitters (chemicals that transmit signals in the brain), such as serotonin, dopamine and norepinephrine. It also plays a role in the formation of hemoglobin, which transfers oxygen in the blood, and supports the immune function.
- Advantages:
- Helps the body to produce antibodies.
- It is important for the functioning of the brain and nerves.
- Participates in the formation of red blood cells.
- It can help reduce the symptoms of premenstrual syndrome (PMS).
- Sources of food: Meat (bird, fish), bananas, potatoes, chickpeas and enriched grain products.
- Deficiency: Vitamin B6 deficiency can lead to anemia, skin rashes, depression, confusion, weakening of immune function and neurological problems.
- Recommended daily norm: Adults aged 19 to 50 years require 1.3 mg of vitamin B6 per day. The need increases to 1.5 mg for women over 50 and to 1.7 mg for men over 50 years old.
- Additional comments: High doses of vitamin B6 from additives can cause nerves damage (neuropathy). Some drugs can reduce vitamin B6 in the body.
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Vitamin B7 (Biotin):
- Function: Biotin is a cooferment for carboxylase enzymes that participate in the metabolism of fatty acids, amino acids and glucose. He plays a role in the regulation of genes and cell alarm. Biotin is often advanced as an additive for the health of hair, skin and nails.
- Advantages:
- Supports the health of hair, skin and nails.
- Helps the body use fats, carbohydrates and proteins.
- He plays a role in the regulation of genes.
- Sources of food: Eggs, liver, nuts, seeds and sweet potatoes.
- Deficiency: Biotin deficiency is rare, because it is produced by bacteria in the intestines and is contained in many foods. However, deficiency can occur in people who use a large amount of raw egg proteins (which contain avidine, protein that binds with biotin and prevents its absorption) or in people with certain genetic diseases. Symptoms of deficiency include thinning of hair, skin rashes, fragility of nails and neurological problems.
- Recommended daily norm: Adequate biotin consumption for adults is 30 μg per day.
- Additional comments: The use of raw egg proteins can prevent biotin absorption. Biotin can interfere with some laboratory analysis.
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Vitamin B9 (folate/folic acid):
- Function: A folate is necessary for cell growth and division, as well as for the formation of DNA and RNA. It is especially important during pregnancy to prevent defects in the nervous tube in a child. The folate is also involved in the metabolism of homocysteine, amino acids associated with the risk of heart disease.
- Advantages:
- It is important for the development of the fetus during pregnancy.
- Helps prevent defects in the nervous tube.
- Participates in the formation of red blood cells.
- It can help reduce the risk of heart disease.
- Sources of food: Green sheet vegetables (spinach, romen salad, asparagus), legumes, citrus fruits, avocados and enriched grain products. Folic acid is a synthetic form of a folate used in additions and enriched products.
- Deficiency: Fulat deficiency can lead to megaloblastic anemia (a state characterized by large, immature red blood cells), defects of the nervous tube in a child during pregnancy, as well as increased risk of heart disease and some types of cancer.
- Recommended daily norm: Adults require 400 mcg of dietary equivalent of folat (DFE) per day. Pregnant women need 600 mcg DFE, and feeding women – 500 mcg DFE.
- Additional comments: Folic acid is more bioavailable than a folate contained in food. Some drugs can reduce the level of folate in the body. High doses of folic acid can mask vitamin B12 deficiency.
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Vitamin B12 (cobalamin):
- Function: Vitamin B12 is necessary for the functioning of the nervous system, the formation of red blood cells and DNA synthesis. It also participates in the metabolism of homocysteine. Vitamin B12 is unique in that it is contained mainly in animal products.
- Advantages:
- It is important for the functioning of the nervous system.
- Participates in the formation of red blood cells.
- Helps prevent megaloblastic anemia.
- It can help improve mood and cognitive functions.
- Sources of food: Meat (beef, pork, poultry), fish, eggs, dairy products and enriched products (for example, enriched cereals and food yeast).
- Deficiency: Vitamin B12 deficiency can lead to megaloblastic anemia, neurological problems (such as numbness and tingling in the hands and legs, difficulties with equilibrium, loss of memory and confusion), as well as an increased risk of heart disease. Vitamin B12 deficiency is especially common among the elderly, vegetarians and vegans.
- Recommended daily norm: Adults require 2.4 μg of vitamin B12 per day.
- Additional comments: Vitamin B12 requires an internal factor (protein produced in the stomach) for absorption. Elderly people and people with certain diseases (such as atrophic gastritis) may experience difficulties with the absorption of vitamin B12. Vitamin B12 is available in various forms, including cyanocobalamin, methylcobalamin and adenosylcobalamin.
III. Factors affecting the need for vitamins of group b
Several factors can influence the need of a person for vitamins of group B, including:
- Age: Older people may need more of some vitamins of group B, such as vitamin B12, due to a decrease in absorption.
- Pregnancy and breastfeeding: Pregnant and lactating women need more folate and other B vitamins to support the development of the child.
- Diet: Vegetarians and vegans may need to take vitamin B12 additives, since it is mainly found in animal products.
- Medical conditions: Some diseases, such as Crohn’s diseases, celiac disease and atrophic gastritis, may interfere with the absorption of B vitamins B.
- Medicines: Some drugs, such as metformin (used to treat diabetes) and proton pump inhibitors (used to treat heartburn), can reduce the level of group B vitamins in the body.
- Alcohol: Excessive alcohol consumption can prevent the absorption and use of group B vitamins, especially thiamine.
- Stress: Chronic stress can increase the body’s need for vitamins of group B.
IV. Symptoms of B vitamins deficiency
Symptoms of deficiency of B vitamins can vary depending on which particular vitamin is not enough. However, general symptoms of deficiency of B vitamins may include:
- Fatigue and weakness
- Irritability and depression
- Headaches
- Constipation or diarrhea
- Numbness and tingling in arms and legs
- Skin rashes
- Ulcers in the mouth
- Anemia
- Memory problems and confusion of consciousness
V. Diagnosis of deficiency of vitamins of group B
B vitamins deficiency can be diagnosed using blood tests. The doctor can order blood tests to measure the level of individual group B vitamins in the blood. Other tests, such as a blood test for a general blood test (CBC), can also help identify the deficiency of vitamins of group B.
VI. Treatment of deficiency of B vitamins
Treatment of deficiency of vitamins of group B depends on the severity of the deficiency and underlying disease. Easy deficiency can often be treated by consuming more products rich in group B vitamins, or accepting additives. In severe cases, injections of B vitamins may be required.
VII. Safety and dosage of B vitamins
B vitamins are usually safe when taking recommended doses. However, taking large doses of some vitamins of group B, such as niacin and vitamin B6, can cause side effects. It is important to talk with your doctor before taking any additives of vitamins of group B.
Recommended daily standards (RDA) or adequate levels of consumption (AI) for B vitamins:
- Vitamin B1 (thiamine): men: 1.2 mg; Women: 1.1 mg
- Vitamin B2 (riboflavin): men: 1.3 mg; Women: 1.1 mg
- Vitamin B3 (Niacin): Men: 16 mg ne; Women: 14 mg ne
- Vitamin B5 (pantothenic acid): 5 mg (AI)
- Vitamin B6 (pyridoxin): adults (19-50 years old): 1.3 mg; Men (> 50 years): 1.7 mg; Women (> 50 years): 1.5 mg
- Vitamin B7 (Biotin): 30 MKG (AI)
- Vitamin B9 (Folat): 400 μg DFE; Pregnancy: 600 μg DFE; Lactation: 500 mcg DFE
- Vitamin B12 (cobalamin): 2.4 μg
VIII. Products rich in group b vitamins
A variety of products contain B vitamins B. The inclusion of these products in your diet can help you satisfy your needs for group B vitamins:
- Meat (beef, pork, poultry)
- Fish (salmon, tuna, mackerel)
- Eggs
- Dairy products (milk, cheese, yogurt)
- Green leaf vegetables (spinach, Romen salad, asparagus)
- Legumes (beans, peas, lentils)
- Nuts and seeds
- Whole grain products (brown rice, oatmeal, whole grain bread)
- Enriched products (enriched cereals, bread)
- Fruits (bananas, avocado)
- Vegetables (potatoes, sweet potatoes, broccoli, mushrooms)
IX. B vitamins adds
B vitamins are available in various forms, including individual B vitamins, group B vitamins and multivitamins. If you have a deficiency of B vitamins or you are at risk of its development, your doctor may recommend that you take B vitamins B vitamins. It is important to talk with your doctor before taking any additives to make sure that they are safe for you and that you are taking the right dosage.
X. Interaction of group B vitamins with other nutrients
B vitamins interact with other nutrients in the body. For example, vitamin B12 requires an internal factor for absorption, and the folate is important for vitamin B12 metabolism. Some B vitamins, such as niacin, can affect cholesterol. It is important to consider these interactions when taking the additives of B vitamins or when planning your diet.
XI. Brain B vitamins and brain health
B vitamins play a decisive role in brain health. They participate in the production of neurotransmitters, which are necessary for cognitive function, mood and memory. B vitamins deficiency can lead to cognitive impairment, depression and other mental health problems. Some studies have shown that the additives of group B vitamins can improve cognitive function and mood in some people, especially in older people or people with a deficiency of B vitamins.
XII. B vitamins B and cardiovascular diseases
B vitamins are involved in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular diseases. Folat, vitamin B12 and vitamin B6 help reduce the level of homocysteine in the blood. Some studies have shown that the additives of group B vitamins can help reduce the risk of cardiovascular diseases, especially in people with a high level of homocysteine. However, additional studies are needed to confirm these results.
XIII. B vitamins and diabetes
B vitamins are involved in glucose metabolism and can play a role in regulating blood sugar. Some studies have shown that the deficiency of group B vitamins can increase the risk of type 2 diabetes. In addition, some drugs used to treat diabetes, such as metformin, can reduce the level of group B vitamins in the body. It is important that people with diabetes receive a sufficient amount of B vitamins using a diet or additives.
XIV. B vitamins B and Cancer
The role of group B vitamins in the prevention and treatment of cancer is complex and remains the subject of research. Some studies have shown that sufficient folate consumption can reduce the risk of some types of cancer such as colon cancer. However, other studies have shown that high doses of folic acid can increase the risk of certain types of cancer. It is important to maintain a balanced consumption of group B vitamins and consult your doctor about the role of group B vitamins in the prevention and treatment of cancer.
XV. B vitamins and pregnancy
B vitamins are especially important during pregnancy for the development of the fetus. A folate is necessary to prevent defects in the nervous tube in a child. Other group B vitamins, such as vitamin B12, are also important for healthy growth and development. Pregnant women should use a sufficient amount of B vitamins using a diet or take additives, as recommended by their doctor.
XVI. The influence of culinary processes on group b vitamins
Some methods of cooking can reduce the content of group B vitamins in food. Since group B vitamins are water -soluble, they can be led out of food into water during cooking. Steaming, grill frying or baking can help save more vitamins of group B than cooking or boiling. In addition, the use of water in which vegetables were prepared can help preserve any B vitamins that could be led out.
XVII. Myths and misconceptions about group B vitamins
There are several myths and misconceptions about group B vitamins. One of the common myths is that taking a large number of group B vitamins will give you more energy. Although group B vitamins are necessary for energy production, they are not stimulants and will not give you additional energy if you have no shortage. Another myth is that all B vitamins are the same. Each vitamin of group B has a unique function in the body, and it is important to obtain a sufficient amount of each of them.
XVIII. Conclusion
B vitamins play a vital role in many functions of the body, from the production of energy to brain health and the prevention of diseases. Getting a sufficient amount of B vitamins using a variety of and balanced diet is necessary to maintain optimal health. If you have any fears about the consumption of group B vitamins, talk with your doctor or registered nutritionist.