B vitamins B: Why do the body need them

B vitamins B: Why do the body need them

1. General overview of group B vitamins: Health foundation

B vitamins are a complex of eight water -soluble vitamins, each of which plays a unique and vital role in maintaining human health. They are closely connected with each other and often work synergistic to ensure the optimal functioning of the body. It is important to understand that the deficiency of one vitamin group B can affect the assimilation and effectiveness of others, so it is important to maintain a balanced consumption of all eight.

The water consumption of these vitamins means that they do not accumulate in the body in significant quantities and are excreted in the urine. This requires regular replenishment of stocks through food or additives, especially for people with certain dietary restrictions, diseases or taking certain drugs.

2. Tiamin (vitamin B1): Energy and nervous system

Tiamin, also known as vitamin B1, plays a key role in the metabolism of carbohydrates, turning them into energy necessary for the functioning of cells. It is a coherent for several important enzymes involved in the process of decarboxylation, which releases glucose energy. Without a sufficient amount of thiamine, the body cannot effectively use carbohydrates, which leads to the accumulation of pyoveinos and lactic acids.

• Functions:

  • Carbohydrate metabolism and energy release.
  • Maintaining the health of the nervous system. Tiamine is necessary for the synthesis of neurotransmitters, substances that transmit signals between nerve cells.
  • The work of the cardiovascular system. It helps to maintain a normal heart rhythm and function of the heart muscle.
  • Maintaining cognitive functions and memory.

• Sources:

  • Whole grain products (brown rice, oats, wheat).
  • Legumes (peas, beans, lentils).
  • Nuts and seeds (sunflower seeds, Brazilian nuts).
  • Pork.
  • Enriched products (bread, flakes).

• Deficiency:

  • Since Severe thiamine deficiency, characterized by neurological disorders (weakness, tingling, paralysis), heart failure and edema. Distinguish between dry (damage to the nervous system) and wet (damage to the cardiovascular system) form of Beri Beri.
  • Vernike-Korsakova syndrome: It is observed in people with chronic alcoholism. It is characterized by confusion, problems with coordination, nystagmus (involuntary eye movements) and amnesia.
  • Symptoms of mild deficiency: Fatigue, irritability, loss of appetite, difficulties with concentration.

• Factors that increase the risk of deficiency:

  • Chronic alcoholism.
  • Maliabsorption (intestinal diseases).
  • Dialysis.
  • Unstable nutrition.
  • High consumption of refined carbohydrates.

3. Riboflavin (vitamin B2): cellular growth and recovery

Riboflavin, or vitamin B2, is necessary for the growth, development and functioning of cells. It plays a key role in the metabolism of fats, proteins and carbohydrates, helping the body turn food into energy. Riboflavin is also an antioxidant that protects the cells from damage caused by free radicals.

• Functions:

  • Metabolism of fats, proteins and carbohydrates.
  • Growth and restoration of fabrics.
  • Maintaining the health of the skin, mucous membranes and vision.
  • Antioxidant protection.
  • Production of red blood cells.

• Sources:

  • Dairy products (milk, yogurt, cheese).
  • Eggs.
  • Meat (especially the liver).
  • Green sheet vegetables (spinach, broccoli).
  • Enriched products (bread, flakes).
  • Mushrooms.

• Deficiency:

  • Ariboflavinosis: A condition caused by a deficiency of riboflavin. It is characterized by cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), inflammation of the oral mucosa (cheloz), dermatitis and photosensitivity.
  • Symptoms of mild deficiency: Fatigue, itching, burning in the eyes.

• Factors that increase the risk of deficiency:

  • Unstable nutrition.
  • Malibsorption.
  • Some drugs (for example, tricyclic antidepressants).
  • Alcoholism.
  • A vegan diet that does not include enriched products.

4. Niacin (vitamin B3): Metabolism and skin health

Niacin, also known as vitamin B3 or nicotinic acid, plays an important role in the metabolism of energy and the functioning of the nervous system. It is necessary for more than 400 enzymes involved in various metabolic processes in the body. Niacin also helps maintain skin health and reduce cholesterol.

• Functions:

  • Energy metabolism.
  • Health of the nervous system.
  • Health of the skin and mucous membranes.
  • Reduced cholesterol (in large doses, under the supervision of a doctor).
  • Improving blood circulation.

• Sources:

  • Meat (especially the liver and poultry).
  • Fish (tuna, salmon).
  • Peanut.
  • Mushrooms.
  • Whole grain products.
  • Enriched products.

• Deficiency:

  • Pellagra: Severe niacin deficiency characterized by “3 d”: dermatitis (inflammation of the skin), diarrhea and dementia (dementia). In the past, Pellagra was distributed in regions where the main food product was corn, which contains little niacin and tripophane (amino acids from which the body can synthesize niacin).
  • Symptoms of mild deficiency: Fatigue, headaches, loss of appetite, digestive disorders.

• Factors that increase the risk of deficiency:

  • Unstable nutrition.
  • Malibsorption.
  • Hartnupe disease (genetic disease that violates the absorption of tryptophan).
  • Carcinoid syndrome (a rare disease in which the tumor consumes a tripophane).

• Cautions:

  • Reception of large doses of niacin (as a drug for reducing cholesterol) can cause redness of the skin, itching, nausea and damage to the liver. Take only under the supervision of a doctor.

5. Pantotenic acid (vitamin B5): Energy and hormones

Pantotenic acid, or vitamin B5, is necessary for the synthesis of coherent A (COA), which plays a key role in many metabolic processes, including the breakdown of fats, carbohydrates and proteins for energy. It also participates in the synthesis of hormones, cholesterol and neurotransmitters.

• Functions:

  • Energy metabolism.
  • Coerment A (COA) synthesis.
  • Synthesis of hormones (cortisol, sex hormones).
  • Cholesterol synthesis.
  • Synthesis neurotransmitted.
  • Maintaining skin health.

• Sources:

  • Widely distributed in food products, so the deficiency is rare.
  • Meat (especially the liver).
  • Eggs.
  • Dairy products.
  • Legumes.
  • Whole grain products.
  • Mushrooms.
  • Avocado.
  • Broccoli.

• Deficiency:

  • The deficiency of pantothenic acid is extremely rare, since this vitamin is widespread in food products.
  • Symptoms of severe deficiency (are extremely rare): Fatigue, headaches, irritability, numbness and tingling in the arms and legs, muscle cramps, digestive disorders.

• Factors that increase the risk of deficiency:

  • Severe malnutrition.
  • Genetic disorders of pantothenic acid metabolism (very rare).

6. Pyridoxine (vitamin B6): amino acids and immunity

Pyridoxine, or vitamin B6, plays an important role in the metabolism of amino acids, which are construction blocks of proteins. It is necessary for the synthesis of neurotransmitters, hemoglobin (protein that suffers oxygen in the blood) and to maintain a healthy immune system.

• Functions:

  • Amino acid metabolism.
  • The synthesis of neurotransmitters (serotonin, dopamine, norepinephrine).
  • Hemoglobin synthesis.
  • Maintaining the immune system.
  • Participation in the formation of glucose made of glycogen (stock of carbohydrates in the liver and muscles).

• Sources:

  • Meat (especially poultry and fish).
  • Banans.
  • Potato.
  • Legumes.
  • Nuts.
  • Whole grain products.
  • Enriched products.

• Deficiency:

  • Deficiency symptoms: Anemia, dermatitis, convulsions, depression, confusion of consciousness, weakening of the immune system.
  • Peripheral neuropathy: Damage to nerves, causing numbness, tingling and pain in the hands and legs (can occur when taking high doses of vitamin B6 for a long time).

• Factors that increase the risk of deficiency:

  • Alcoholism.
  • Kidney diseases.
  • Autoimmune diseases.
  • Taking some drugs (for example, isoniazida used to treat tuberculosis).
  • Malibsorption.

• Cautions:

  • Reception of high doses of vitamin B6 (more than 100 mg per day) for a long time can lead to peripheral neuropathy.

7. BIOTIN (vitamin B7): Hair, skin and nails health

Biotin, or vitamin B7, is necessary for the metabolism of fats, carbohydrates and proteins. It also plays an important role in maintaining the health of hair, skin and nails. Biotin acts as a cooferment for enzymes involved in carboxylation, processes important for the synthesis of fatty acids, gluconeogenesis (formation of glucose from non -nuclear sources) and amino acid metabolism.

• Functions:

  • Metabolism of fats, carbohydrates and proteins.
  • Health of hair, skin and nails.
  • Regulation of genes expression.

• Sources:

  • Liver.
  • Eggs (especially yolk).
  • Nuts and seeds (almonds, walnuts, sunflower seeds).
  • Salmon.
  • Avocado.
  • Sweet potato.
  • Yeast.
  • Intestinal microflora (produces a small amount of biotin).

• Deficiency:

  • Biotin deficiency is rare, since it is found in many foods and is produced by intestinal microflora.
  • Deficiency symptoms: Hair loss, dermatitis, fragility of nails, neurological symptoms (depression, fatigue, hallucinations).

• Factors that increase the risk of deficiency:

  • Long -term use of raw eggs (raw egg protein contains avidine, which binds biotin and prevents its absorption).
  • Some genetic diseases (for example, biotinidase deficiency).
  • Long -term intake of antibiotics (can disrupt intestinal microflora).
  • Intravenous nutrition without the addition of biotin.

8. Folic acid (vitamin B9): cellular growth and development

Folic acid, or vitamin B9 (natural form), is necessary for cellular growth and development, especially during pregnancy. It plays a key role in the synthesis of DNA and RNA, the genetic material necessary for dividing and growth of cells. Folic acid is also important for the formation of red blood cells and preventing defects in the nerve tube in the fetus during pregnancy.

• Functions:

  • Synthesis DNA and RNA.
  • Cell growth and development.
  • The formation of red blood cells.
  • Prevention of defects of the nervous tube in the fetus.
  • Amino acid metabolism.

• Sources:

  • Dark green leafy vegetables (spinach, broccoli, Romen salad).
  • Legumes (lentils, peas, beans).
  • Citrus fruit.
  • Avocado.
  • Liver.
  • Enriched products (bread, flakes, pasta).

• Deficiency:

  • Megaloblastic anemia: Anemia characterized by abnormally large red blood cells.
  • Defects of the nervous tube in the fetus (for example, cleft spine): Therefore, pregnant women are recommended to take folic acid before and during pregnancy.
  • Deficiency symptoms: Fatigue, weakness, pallor of the skin, irritability, digestive disorder.

• Factors that increase the risk of deficiency:

  • Unstable nutrition.
  • Maliabsorption (celiac disease, Crohn’s disease).
  • Alcoholism.
  • Pregnancy.
  • Taking certain drugs (for example, methotrexate used to treat cancer and autoimmune diseases).

9. Kobalamin (vitamin B12): nerves and red blood cells

Cobalamine, or vitamin B12, is necessary for the normal functioning of the nervous system and the formation of red blood cells. He also plays a role in the synthesis of DNA and RNA. Unlike other vitamins of group B, B12 is mainly in animal products.

• Functions:

  • The functioning of the nervous system (maintaining the myelin shell that protects the nerve fibers).
  • The formation of red blood cells.
  • Synthesis DNA and RNA.
  • Homocysteine ​​metabolism (amino acids, the high level of which is associated with an increased risk of cardiovascular diseases).

• Sources:

  • Meat (especially the liver).
  • Fish (salmon, tuna).
  • Dairy products.
  • Eggs.
  • Enriched products (vegetable milk, flakes).
  • Not contained in plant products (if they are not enriched).

• Deficiency:

  • Personic anemia: Autoimmune disease in which the body cannot absorb vitamin B12 due to the lack of an internal factor (protein produced in the stomach necessary for suction B12).
  • Neurological problems: Numbness and tingling in the arms and legs, problems with balance, depression, confusion, loss of memory.
  • Deficiency symptoms: Fatigue, weakness, pallor of the skin, digestive disorders.

• Factors that increase the risk of deficiency:

  • Vegan diet (without enriched products).
  • Personic anemia.
  • Atrophic gastritis (inflammation of the gastric mucosa, reducing the production of an internal factor).
  • Intestinal diseases (Crohn’s disease, celiac disease).
  • Operations on the stomach or intestines.
  • Taking certain drugs (for example, metformin used to treat diabetes).
  • Age (elderly people often suffer from B12 deficiency due to a decrease in gastric juice production).

• Hydomination of vitamin B12: Having b12 is a complex process that requires the participation of an internal factor produced by the cells of the stomach. With a deficiency of the internal factor or violations of absorption in the intestine, intramuscular administration of vitamin B12 may be required.

10. Interaction of B vitamins B: Symphony of Health

B vitamins interact with each other, affecting the assimilation and effectiveness of each other. For example, vitamin B6 is necessary for converting a tripophan into niacin (vitamin B3). The deficiency of one vitamin group B can affect the metabolism and functioning of others. Therefore, it is important to maintain balanced consumption of all vitamins of group B.

11. Diagnosis of deficiency of B vitamins B: the key to restoration

Diagnosis of deficiency of B vitamins usually includes:

• Blood test: Determination of the level of vitamins B12, folic acid and other group B vitamins in the blood.
• Symptoms Assessment: The doctor takes into account the symptoms that may indicate a deficiency of B vitamins.
• Medical history: The doctor collects information about nutrition, diseases and drugs taken, which may affect the level of vitamins of group B.

12. Treatment of deficiency of B vitamins B: Balance Restoration

Treatment of deficiency of B vitamins usually includes:

• Diet change: Increased consumption of products rich in vitamins of group B.
• Reception of vitamin additives: B vitamins are available as separate additives or as part of complex vitamin preparations. It is important to follow the recommended dosages and consult a doctor.
• Intramuscular injections of vitamin B12: It may be required in pernicious anemia or other conditions, when the absorption of vitamin B12 is impaired.
• Treatment of the underlying disease: If the deficiency of group B vitamins is caused by the disease, it is necessary to treat the underlying disease.

13. B vitamins and specific states:

• Pregnancy: An increased need for folic acid to prevent defects in the nervous tube.
• Age: Reducing the absorption of vitamin B12.
• Vegetarianism/Veganism: The risk of vitamin B12 deficiency.
• Alcoholism: Violation of the assimilation of many vitamins of group B.
• Chronic diseases: Some diseases (for example, Crohn’s disease, celiac disease) can violate the absorption of vitamins.

14. Myths and facts about group B vitamins:

• Myth: B vitamins increase appetite. Fact: B vitamins are involved in energy metabolism, but do not necessarily increase appetite.
• Myth: Reception of B vitamins always leads to an improvement in well -being. Fact: B vitamins are effective only with deficiency.
• Myth: All vitamins of group B should be taken together. Fact: You can take separately, but complex drugs provide balanced consumption.

15. Final recommendations:

Maintaining an adequate level of B vitamins is crucial to health and well -being. A balanced diet, rich in products containing B vitamins, is the best way to provide sufficient consumption. If necessary, vitamin additives can help update the deficit. It is important to remember the interaction of group B vitamins and consult a doctor or nutritionist in order to determine the optimal dosage and avoid side effects.