B vitamins B: For energy and metabolism

B vitamins B: Fuel for life, energy and optimal metabolism

B vitamins are a group of eight water -soluble vitamins that play a key role in cell metabolism. Each vitamin performs a unique function, but they all interact closely, supporting the health of the nervous system, brain, heart and other vital organs. Since they are water -soluble, they do not accumulate in the body and should regularly act with food or additives. The disadvantage of even one vitamin group B can lead to various health problems, so it is important to understand their functions and sources. This article will be examined in detail by each vitamin of group B, its role in the body, signs of deficiency, the best sources and potential advantages of taking additives.

B1 (thiamine): a spark of carbohydrate metabolism

Tiamin, also known as vitamin B1, is necessary for carbohydrate metabolism, turning them into energy that cells can use. It plays a vital role in the function of the nervous system, helping to transmit nervous impulses. In addition, thiamine is involved in the synthesis of ATP (adenosine triphosphate), the main energy currency of the cell.

• Role in the body:

  • Metabolism of carbohydrates: Tiamin is a cofactor for several enzymes involved in carbohydrate metabolism, including pyruvatdehydrogenase and alpha-ketoglutaratratodehydrogenase. These enzymes are critical for the breakdown of glucose and release of energy.
  • The function of the nervous system: Tiamin is necessary for the synthesis of acetylcholine, neurotransmitter, which plays a role in transmitting nerve impulses, memory and training. He also participates in maintaining the myelin shell that surrounds and protects the nerve fibers.
  • Energy production: Tiamine is necessary for the production of ATP, the main form of energy used by cells to perform various functions.
  • Heart of heart: Tiamin helps maintain a healthy function of the heart, maintaining glucose metabolism and preventing the accumulation of lactic acid, which can damage the heart muscle.

• Signs of deficiency:

  • Since A serious deficiency of thiamine can lead to Beri Berie, a disease characterized by neurological and cardiovascular problems. Symptoms include weakness, fatigue, confusion of consciousness, shortness of breath, swelling of the legs and heart rhythm disorders. There are several forms of Beri Berie, including dry (affects the nerves) and wet (impresses the heart).
  • Vernike-Korsakova syndrome: This condition, which is usually found in people who abuse alcohol, is characterized by confusion, problems with coordination (ataxia) and problems with the eyes (nystagmus). This is due to a violation of the use of thiamine due to alcohol abuse.
  • Fatigue and weakness: Even a moderate deficiency of thiamine can lead to fatigue, weakness and irritability.
  • Loss of appetite: Tiamin plays a role in regulating appetite, and its deficit can lead to loss of appetite and weight loss.
  • Muscle weakness and pain: Tiamine is necessary for the correct function of muscles, and its deficiency can lead to muscle weakness and pain.
  • Nervous problems: Thiamine is necessary for the health of the nervous system, and its deficiency can lead to tingling, numbness and burning pain in the arms and legs (peripheral neuropathy).

• Sources of food:

  • Pork: Great source of thiamine.
  • Whole grain products: Brown rice, oatmeal and whole grain bread contain thiamine.
  • Legumes: Lentils, beans and peas are good sources of thiamine.
  • Nuts and seeds: Sunflower, bakers and almonds contain thiamine.
  • Fish: Some types of fish, such as salmon and tuna, contain thiamine.
  • Enriched products: Many processed products, such as bread and flakes, are enriched with thiamine.

• Need and additives:

  • The recommended daily norm (RSN) of thiamine is 1.2 mg for men and 1.1 mg for women.
  • Tiamine additives are available in various forms, including tablets, capsules and liquids. They can be useful for people with a deficiency of thiamine or for those who have difficulty obtaining a sufficient amount of thiamine from their diet.
  • Before taking the Tiamin additives, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine.

B2 (riboflavin): Assistant cell energy and antioxidant protection

Riboflavin, or vitamin B2, plays an important role in energy metabolism, acting as a cofactor for various enzymes involved in the breakdown of carbohydrates, fats and proteins. It is also an important component of the antioxidant system of the body, helping to protect the cells from damage to free radicals.

• Role in the body:

  • Energy metabolism: Riboflavin is a component of two important coofers, Flavmononucleotide (FMN) and Flavideninindininucleotide (FAD), which play a role in various metabolic tracks, including the Crebs and Electron Transport.
  • Antioxidant Protection: Riboflavin is necessary for the work of glutathioneductase, an enzyme that helps maintain the level of glutathione, an important antioxidant in the body.
  • Health of the skin and eyes: Riboflavin plays a role in maintaining the health of the skin, mucous membranes and eyes. It helps to protect the eyes from damage by ultraviolet radiation and promotes healing of wounds.
  • Transformation of vitamin B6 and folic acid: Riboflavin is involved in the transformation of vitamin B6 and folic acid into their active forms, allowing them to perform their functions in the body.
  • Hormone production: Riboflavin is involved in the production of some hormones, such as thyroid hormones.

• Signs of deficiency:

  • Ariboflavinosis: A serious deficiency of riboflavin can lead to ariboflavinosis, a disease characterized by inflammation of the mucous membranes of the mouth, skin and eyes.
  • Heyrozy: Cracks and ulcers in the corners of the mouth.
  • Glossit: Inflammation and redness of the tongue.
  • Dermatitis: Dry, peeling skin, especially around the nose and mouth.
  • Photosensitivity: Sensitivity to light.
  • Itching and redness of the eyes: Eye inflammation, itching and redness.
  • Fatigue: Riboflavin deficiency can lead to fatigue and weakness.
  • Anemia: Riboflavin is involved in the production of red blood cells, and its deficit can lead to anemia.

• Sources of food:

  • Dairy products: Milk, yogurt and cheese are good sources of riboflavin.
  • Meat: Beef, pork and bird contain riboflavin.
  • Eggs: Eggs are a good source of riboflavin.
  • Green sheet vegetables: Spinach, broccoli and asparagus contain riboflavin.
  • Nuts and seeds: Almonds, sunflower and sesame seeds contain riboflavin.
  • Enriched products: Many processed products, such as bread and flakes, are enriched with riboflavin.

• Need and additives:

  • The recommended daily rate (RSN) of riboflavin is 1.3 mg for men and 1.1 mg for women.
  • Riboflavin additives are available in various forms, including tablets, capsules and liquids. They can be useful for people with a shortage of riboflavin or for those who have difficulty obtaining a sufficient amount of riboflavin from their diet.
  • Riboflavin is usually safe when taking recommended doses. However, high doses can cause side effects, such as a change in urine color. Before taking riboflavin additives, it is recommended to consult a doctor.

B3 (NiaCin): Conductor of energy production and skin health

Niacin, also known as vitamin B3, plays a key role in energy metabolism, acting as a component of the coofiniDenindinulesotide coppercies (above) and nicotinindinindinulesotidfosphate (NAS). These coofers are involved in hundreds of enzymatic reactions, including the splitting of carbohydrates, fats and proteins, as well as in DNA synthesis and DNA restoration. Niacin also plays a role in maintaining the health of the skin and nervous system.

• Role in the body:

  • Energy metabolism: Niacin is a component of the NADF, which participate in various metabolic pathways, including glycolis, the Krebs cycle and electron transport.
  • DNA synthesis and restoration: Niacin is necessary for the synthesis and restoration of DNA.
  • Skin health: Niacin helps maintain skin health, protecting it from damage by ultraviolet radiation and reducing inflammation. It is also used in skin care products to improve tone and skin texture.
  • The function of the nervous system: Niacin plays a role in maintaining the health of the nervous system.
  • Close -to -level decrease in cholesterol: Niacin can help reduce LDL cholesterol (bad) and increase the level of HDL cholesterol (good). However, high doses of niacin are necessary to achieve this effect, and they should be taken only under the supervision of a doctor.

• Signs of deficiency:

  • Pellagra: A serious niacin deficiency can lead to Pellagra, a disease characterized by dermatitis (skin inflammation), diarrhea and dementia. These symptoms are often called “three D”.
  • Dermatitis: Symmetric dermatitis in areas of skin exposed to sunlight.
  • Diarrhea: Diarye can be severe and lead to dehydration.
  • Dementia: Dementia can manifest itself in the form of confusion, loss of memory and psychosis.
  • Fatigue: Niacin deficiency can lead to fatigue and weakness.
  • Loss of appetite: Niacin plays a role in regulating appetite, and its deficit can lead to loss of appetite and weight loss.

• Sources of food:

  • Meat: Chicken, beef, pork and fish are good sources of niacin.
  • Nuts and seeds: Arachis, sunflower and sesame seeds contain niacin.
  • Whole grain products: Brown rice, oatmeal and whole grain bread contain niacin.
  • Mushrooms: Mushrooms are a good source of niacin.
  • Enriched products: Many processed products, such as bread and flakes, are enriched with niacin.

• Need and additives:

  • The recommended daily norm (RSN) of Niacin is 16 mg for men and 14 mg for women.
  • Niacin additives are available in various forms, including nicotinic acid and nicotinamide. Nicotinic acid can cause redness of the skin, which is a harmless, but unpleasant side effect. Nicotinamide does not cause redness.
  • High doses of niacin can cause side effects, such as liver damage, stomach disorder and low blood pressure. Before taking Niacin additives, it is recommended to consult a doctor. Niacin is used to treat a high level of cholesterol, but only under the supervision of a doctor.

B5 (pantothenic acid): key ingredient for coherent A and metabolism

Pantotenic acid, or vitamin B5, is necessary for the synthesis of coherent A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. KOA is involved in the Crebs cycle, also known as the citric acid cycle, which is an important way for the production of energy in cells. Pantotenic acid is also involved in the synthesis of cholesterol, hormones and neurotransmitters.

• Role in the body:

  • Coenzyme A (KOA) synthesis: The COA is a key cofactor for many enzymes involved in the metabolism of carbohydrates, fats and proteins.
  • Energy production: Pantotenic acid is necessary for the production of energy from food.
  • Cholesterol synthesis: Pantotenic acid is involved in cholesterol synthesis, which is necessary for the production of cell membranes and hormones.
  • Hormone synthesis: Pantotenic acid is involved in the synthesis of hormones, such as adrenal hormones.
  • Synthesis neurotransmitted: Pantotenic acid is involved in the synthesis of neurotransmitters, which are necessary for transmitting nerve impulses.

• Signs of deficiency:

  • Pantothenic acid deficiency is rare, since it is contained in many foods. However, the artificially caused deficiency in the laboratory showed the following symptoms:
  • Fatigue: The deficiency of pantothenic acid can lead to fatigue and weakness.
  • Headache: Headache is a common symptom of pantothenic acid deficiency.
  • Insomnia: Pantothenic acid deficiency can lead to insomnia.
  • Depression: Pantothenic acid deficiency can lead to depression.
  • Irritability: The deficiency of pantothenic acid can lead to irritability.
  • Numbness and tingling: Numbness and tingling in the arms and legs (paresthesia) can be a symptom of pantothenic acid deficiency.
  • Muscle cramps: Muscle cramps can be a symptom of pantothenic acid deficiency.
  • Indigestion: Disorder of the stomach, such as nausea, vomiting and diarrhea, can be a symptom of pantothenic acid deficiency.

• Sources of food:

  • Meat: Chicken, beef, pork and fish are good sources of pantothenic acid.
  • Eggs: Eggs are a good source of pantothenic acid.
  • Dairy products: Milk, yogurt and cheese are good sources of pantotenic acid.
  • Vegetables: Broccoli, avocados and mushrooms are good sources of pantothenic acid.
  • Whole grain products: Brown rice, oatmeal and whole grain bread contain pantothenic acid.
  • Legumes: Lentils, beans and peas are good sources of pantothenic acid.

• Need and additives:

  • Adequate consumption (AP) pantothenic acid is 5 mg for adults.
  • Pantothenic acid supplements are available in various forms, including tablets, capsules and liquids. They can be useful for people with pantothenic acid deficiency or for those who have difficulty obtaining a sufficient amount of pantothenic acid from their diet.
  • Pantotenic acid is usually safe when taking recommended doses. Before taking pantothenic acid additives, it is recommended to consult a doctor.

B6 (pyridoxine): multitask vitamin for the brain, immunity and hormones

Vitamin B6, consisting of three chemical forms – pyridoxine, pyridoxal and pyridoxomine – plays a crucial role in more than 100 enzymatic reactions in the body. It is especially important for the metabolism of amino acids, the synthesis of neurotransmitters, the formation of red blood cells and maintaining a healthy immune system. Vitamin B6 also plays a role in the regulation of hormonal activity.

• Role in the body:

  • Amino acid metabolism: Vitamin B6 is a cofactor for enzymes involved in amino acid metabolism, including transamination, deamination and decarboxylation. These processes are necessary for the synthesis of protein, gluconeogenesis and synthesis of neurotransmitters.
  • Synthesis neurotransmitted: Vitamin B6 is involved in the synthesis of several important neurotransmitters, such as serotonin, dopamine, norepinephrine and game (gamma-aminobatic acid). These neurotransmitters play a role in regulating mood, sleep, appetite and cognitive functions.
  • Formation of red blood cells: Vitamin B6 is necessary for the synthesis of hem, a component of hemoglobin, which tolerates oxygen in red blood cells. Vitamin B6 deficiency can lead to anemia.
  • Immune function: Vitamin B6 plays a role in maintaining a healthy immune system, supporting the production of lymphocytes and antibodies.
  • Hormonal activity regulation: Vitamin B6 can help regulate hormonal activity, especially in women. It is used to alleviate the symptoms of the premenstrual syndrome (PMS), such as mood swings, bloating and breast soreness.

• Signs of deficiency:

  • Anemia: Vitamin B6 deficiency can lead to microcitic anemia, which is characterized by small, pale red blood cells.
  • Dermatitis: Seborrheic dermatitis, characterized by scaly, itchy skin, can be a symptom of vitamin B6 deficiency.
  • Depression: Vitamin B6 deficiency can lead to depression, irritability and confusion.
  • Convulsions: In severe cases, vitamin B6 deficiency can lead to seizures, especially in babies.
  • Weakened immune system: Vitamin B6 deficiency can weaken the immune system, making a person more susceptible to infections.
  • Peripheralic neuropathy: Vitamin B6 deficiency can lead to peripheral neuropathy, characterized by numbness, tingling and burning pain in the arms and legs.

• Sources of food:

  • Meat: Chicken, beef, pork and fish are good sources of vitamin B6.
  • Fish: Salmon, tuna and cod are good sources of vitamin B6.
  • Vegetables: Potatoes, spinach and broccoli contain vitamin B6.
  • Fruits: Bananas, avocados and watermelon contain vitamin B6.
  • Whole grain products: Brown rice, oatmeal and whole grain bread contain vitamin B6.
  • Nuts and seeds: Sunflower, peanuts and walnuts contain vitamin B6.

• Need and additives:

  • The recommended daily vitamin B6 (RSN) is 1.3 mg for adults aged 19-50. Men over 50 need 1.7 mg, and women over 50 years old – 1.5 mg.
  • Vitamin B6 additives are available in various forms, including tablets, capsules and liquids. They can be useful for people with vitamin B6 deficiency or for those who have difficulty obtaining a sufficient amount of vitamin B6 from their diet.
  • High doses of vitamin B6 (more than 100 mg per day) can cause peripheral neuropathy. Before taking the additives of vitamin B6, it is recommended to consult a doctor.

B7 (BIOTIN): Beauty from the inside and metabolism

Biotin, also known as vitamin B7, is a cooferment for several carboxylase enzymes that participate in the metabolism of fatty acids, amino acids and glucose. He also plays a role in maintaining the health of hair, skin and nails. Although biotin is often called “beauty vitamin”, its role in metabolic processes is crucial for the general state of health.

• Role in the body:

  • Metabolism of fatty acids: Biotin is necessary for enzymes involved in the synthesis and splitting of fatty acids.
  • Amino acid metabolism: Biotin is involved in the metabolism of some amino acids such as leucin.
  • Gluconeogenesis: Biotin is necessary for enzymes involved in gluconeogenesis, the process, the help of which the body produces glucose from non -carbohydrate sources.
  • Health of hair, skin and nails: Biotin is often advertised as a means for strengthening hair, skin and nails. Although evidence of its effectiveness for these purposes is limited, the Biotin deficiency can lead to hair loss, skin rashes and fragility of nails.

• Signs of deficiency:

  • Biotin deficiency is rare, since it is contained in many foods and is produced by intestinal bacteria. However, an artificially caused deficiency or deficiency caused by genetic disorders can lead to the following symptoms:
  • Hair loss: Hair loss (alopecia) is a common symptom of biotin deficiency.
  • Skin rashes: Skin rashes, especially around the mouth, nose and eyes, can be a symptom of biotin deficiency.
  • Brown nails: Graffing nails that easily break or crack can be a symptom of biotin deficiency.
  • Depression: Biotin deficiency can lead to depression.
  • Fatigue: Biotin deficiency can lead to fatigue.
  • Numbness and tingling: Numbness and tingling in the arms and legs (paresthesia) can be a symptom of biotin deficiency.
  • Muscle pain: Muscle pains can be a symptom of biotin deficiency.

• Sources of food:

  • Eggs: Egg yolk is an excellent source of biotin.
  • Liver: The liver is a rich source of biotin.
  • Nuts and seeds: Almonds, peanuts, walnuts and sunflower seeds contain biotin.
  • Salmon: Salmon contains biotin.
  • Sweet potato: Sweet potatoes contain biotin.
  • Avocado: Avocado contains biotin.

• Need and additives:

  • Adequate consumption (AP) biotin is 30 μg for adults.
  • Biotin additives are available in various forms, including tablets, capsules and liquids. They are often used to improve the health of hair, skin and nails, although scientific evidence in support of these statements is not always enough.
  • Biotin is usually safe when taking recommended doses. High doses of biotin can interfere with some laboratory tests, so it is important to inform your doctor if you take biotin supplements. Before taking the biotin additives, it is recommended to consult a doctor.

B9 (folic acid): vital for cell division and development

Folic acid, also known as vitamin B9, is crucial for cell and growth, especially during pregnancy. It is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. Folic acid plays an important role in preventing defects in the nerve tube in the fetus during pregnancy, so women of childbearing age are recommended to consume a sufficient amount of folic acid.

• Role in the body:

  • Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, genetic material that controls the growth and development of cells.
  • Amino acid metabolism: Folic acid is involved in amino acid metabolism, which are building proteins.
  • Formation of red blood cells: Folic acid is necessary for the formation of red blood cells. Folic acid deficiency can lead to megaloblastic anemia, which is characterized by large, immature red blood cells.
  • Prevention of defects in the nervous tube: Folic acid plays a decisive role in the prevention of defects in the nervous tube, such as the crevice of the spine, in the fetus during pregnancy.

• Signs of deficiency:

  • Megaloblastic anemia: Megaloblastic anemia is characterized by large, immature red blood cells. Symptoms include fatigue, weakness, shortness of breath and pallor of the skin.
  • Weakness: Weakness is a common symptom of folic acid deficiency.
  • Irritability: Irritability can be a symptom of folic acid deficiency.
  • Headache: Headache can be a symptom of folic acid deficiency.
  • Difficult breathing: Difficult breathing can be a symptom of folic acid deficiency.
  • Taries in the mouth: Darling in the mouth can be a symptom of folic acid deficiency.
  • Growth problems: In children, folic acid deficiency can lead to growth problems.
  • Increased risk of defects in the nervous tube: In pregnant women, folic acid deficiency increases the risk of nervous tube defects in the fetus.

• Sources of food:

  • Dark green leafy vegetables: Spinach, roman and mustard greens are excellent sources of folic acid.
  • Legumes: Lentils, beans and peas are good sources of folic acid.
  • Citrus fruit: Oranges, grapefruits and lemons contain folic acid.
  • Avocado: Avocado contains folic acid.
  • Broccoli: Broccoli contains folic acid.
  • Enriched products: Many processed products, such as bread and flakes, are enriched with folic acid.

• Need and additives:

  • The recommended daily norm (RSN) of folic acid is 400 μg for adults. Pregnant women are recommended to consume 600 μg of folic acid per day, and feeding women – 500 μg per day.
  • Folic acid supplements are available in various forms, including tablets, capsules and liquids. They are especially important for women of childbearing age to prevent defects in the nervous tube.
  • Before taking the additives of folic acid, it is recommended to consult a doctor, especially if you have any diseases or you take any drugs. High doses of folic acid can mask vitamin B12 deficiency.

B12 (cobalamin): vital for the nervous system and blood formation

Vitamin B12, also known as cobalamin, is necessary for the correct function of the nervous system, the synthesis of DNA and the formation of red blood cells. Unlike other vitamins of group B, vitamin B12 is contained mainly in animal products, which makes vegetarians and vegan more susceptible to deficiency. Vitamin B12 requires a special protein known as an internal factor for absorption in the intestines.

• Role in the body:

  • The function of the nervous system: Vitamin B12 is necessary to maintain a myelin shell that surrounds and protects the nerve fibers. Vitamin B12 deficiency can lead to neurological problems, such as numbness, tingling, weakness and problems with balance.
  • DNA synthesis: Vitamin B12 is involved in DNA synthesis.
  • Formation of red blood cells: Vitamin B12 is necessary for the formation of red blood cells. Vitamin B12 deficiency can lead to megaloblastic anemia, which is characterized by large, immature red blood cells.
  • Homocysteine ​​metabolism: Vitamin B12 is involved in the metabolism of homocysteine, amino acids. A high level of homocysteine ​​is associated with an increased risk of cardiovascular diseases.

• Signs of deficiency:

  • Megaloblastic anemia: Megaloblastic anemia is characterized by large, immature red blood cells. Symptoms include fatigue, weakness, shortness of breath and pallor of the skin.
  • Neurological problems: Neurological problems, such as numbness, tingling, weakness, problems with equilibrium and cognitive disorders, can be symptoms of vitamin B12 deficiency.
  • Fatigue: Fatigue is a common symptom of vitamin B12 deficiency.
  • Weakness: Weakness is a common symptom of vitamin B12 deficiency.
  • Depression: Depression may be a symptom of vitamin B12 deficiency.
  • Confusion: Confusion of consciousness can be a symptom of vitamin B12 deficiency.
  • Memory problems: Memory problems can be a symptom of vitamin B12 deficiency.
  • Taries in the mouth: Darling in the mouth can be a symptom of vitamin B12 deficiency.
  • Glossit: Inflammation of the tongue (glossitis) can be a symptom of vitamin B12 deficiency.

• Sources of food:

  • Meat: Beef, pork and bird are good sources of vitamin B12.
  • Fish: Fish, especially mollusks and oysters, is an excellent source of vitamin B12.
  • Eggs: Eggs contain vitamin B12.
  • Dairy products: Dairy products contain vitamin B12.
  • Enriched products: Some products, such as vegetable milk and flakes, are enriched with vitamin B12.

• Need and additives:

  • The recommended daily (RSN) of vitamin B12 is 2.4 μg for adults.
  • Vitamin B12 additives are available in various forms, including tablets, hyoid tablets, injections and nasal sprays. Vitamin B12 injections are often used to treat people with a deficiency of an internal factor, a condition that prevents the absorption of vitamin B12 from food.
  • Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products to provide sufficient consumption.
  • Before taking the additives of vitamin B12, it is recommended to consult a doctor, especially if you have any diseases or take any medication.

** The interaction of vitamins