B vitamins B: Daily need and dosage

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B vitamins B: Daily need and dosage

Part 1: Basics of B vitamins

B vitamins are a complex of water -soluble vitamins that play a critical role in maintaining human health. They are necessary for various metabolic processes, including energy production, the functioning of the nervous system, the health of the skin and hair, as well as the formation of red blood cells. Each B vitamin performs unique functions, and their deficiency can lead to a wide range of health problems. It is important to understand that group B vitamins are interconnected, and the lack of one vitamin can affect the assimilation and functioning of others.

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

Thiamine, or vitamin B1, plays a key role in carbohydrate metabolism, turning them into the energy necessary for the functioning of the body. It is also important for the health of the nervous system and normal heart function. Tiamine helps in the transmission of nerve impulses and maintaining cognitive functions.

  • Functions:
    • Metabolism of carbohydrates: thiamine is necessary for decarboxylation of alpha coat acids, the key stage in the Crebs cycle (citric acid cycle), a process that generates energy in cells.
    • The function of the nervous system: thiamine is involved in the synthesis of neurotransmitters, such as acetylcholine, which are necessary for transmitting nerve impulses.
    • Heart function: thiamine helps to maintain the normal function of the heart muscle.
  • Sources:
    • Whole grain products (brown rice, oatmeal, whole grain bread)
    • Pork
    • Legumes (peas, beans, lentils)
    • Nuts and seeds
    • Enriched products (for example, enriched breakfast flakes)
  • Deficiency: Tiamin deficiency can lead to Beri Berie, a disease that is characterized by neurological disorders, muscle weakness, edema and heart failure. Other symptoms of thiamine deficiency include fatigue, irritability, loss of appetite and memory problems. Vernika-Korsakov Syndrome, a serious neurological disorder, is often found in people with alcoholism and is associated with a severe deficiency of thiamine.
  • Daily need: The recommended daily dose (RSD) of Tiamin is:
    • Adult men: 1.2 mg
    • Adult women: 1.1 mg
    • Pregnant women: 1.4 mg
    • Women’s lactating women: 1.4 mg
  • Dosage: The dosage of thiamine can vary depending on individual needs and health status. In most cases, the receipt of thiamine from food is enough to meet the needs of the body. However, in cases of deficiency or certain diseases (for example, alcoholism, malabsorption), it may be necessary to take tiamine additives under the supervision of a doctor. The dosage of tiamine additives is usually from 50 to 300 mg per day.
  • Overdose: Tiamin is a water -soluble vitamin, and excess is usually excreted from the body in urine. An overdose by thiamine is rare and usually does not cause serious side effects. However, very high doses (more than 500 mg per day) can cause nausea, vomiting and headache.

1.2. Riboflavin (vitamin B2): growth, development and energy

Riboflavin, or vitamin B2, is necessary for the growth, development and functioning of cells. It participates in the metabolism of fats, carbohydrates and proteins, as well as in the production of energy. Riboflavin also acts as an antioxidant, protecting the cells from damage by free radicals.

  • Functions:
    • Energy metabolism: riboflavin is a component of two coofers, Flavmononucleotide (FMN) and Flavidenindinindinucleotide (FAD), which participate in many redox reactions necessary for energy production.
    • Growth and development: riboflavin is necessary for normal growth and development, especially in children and pregnant women.
    • Antioxidant protection: Riboflavin helps protect cells from damage by free radicals, which can contribute to aging and the development of chronic diseases.
  • Sources:
    • Dairy products (milk, yogurt, cheese)
    • Meat (especially the liver and kidneys)
    • Eggs
    • Green sheet vegetables (spinach, broccoli)
    • Enriched products (for example, enriched breakfast flakes)
  • Deficiency: Riboflavin deficiency can lead to ariboflavinosis, a condition that is characterized by inflammation of the mucous membranes (for example, cracks in the corners of the mouth, inflammation of the tongue), skin rashes, itching and light sensitivity. Other symptoms of riboflavin deficiency include fatigue, anemia and vision problems.
  • Daily need: Riboflavin RSD is:
    • Adult men: 1.3 mg
    • Adult women: 1.1 mg
    • Pregnant women: 1.4 mg
    • Women’s lactating women: 1.6 mg
  • Dosage: The dosage of riboflavin can vary depending on individual needs and health status. In most cases, obtaining a riboflavin from food is enough to meet the needs of the body. However, in cases of deficiency or certain diseases (for example, migraine, cataracts), it may require a riboflavin additives under the supervision of a doctor. The dosage of riboflavin additives is usually from 25 to 400 mg per day. High doses (for example, 400 mg per day) are sometimes used to prevent migraine.
  • Overdose: Riboflavin is a water -soluble vitamin, and excess is usually excreted from the body in urine. An overdose of riboflavin is rare and usually does not cause serious side effects. However, very high doses can lead to a change in urine color to bright yellow, which is a harmless side effect.

1.3. Niacin (vitamin B3): Energy, skin and nervous system

Niacin, or vitamin B3, is necessary for the metabolism of energy, health of the skin and functioning of the nervous system. It is involved in the synthesis of the cooferment of nicotinydenindininicoleotide (NAD) and nicotinindinindinindinucleotidfosphate (NADP), which are involved in many metabolic processes. Niacin can also help reduce blood cholesterol.

  • Functions:
    • Energy metabolism: Niacin is a component of NAD and NADP coherents, which are involved in the redox reactions necessary for energy production.
    • Skin health: Niacin helps maintain the health of the skin and mucous membranes.
    • The function of the nervous system: Niacin is necessary for the normal function of the nervous system.
    • Reduced cholesterol: niacin can help reduce the level of LDL cholesterol (“bad” cholesterol) and increase the level of HDL cholesterol (“good” cholesterol).
  • Sources:
    • Meat (especially the liver and chicken)
    • Fish (tuna, salmon)
    • Whole grain products
    • Nuts and seeds
    • Mushrooms
    • Enriched products
  • Deficiency: Niacin’s deficiency can lead to Pellagra, a disease that is characterized by “three D”: dermatitis (skin rashes), diarrhea and dementia. Other symptoms of niacin deficiency include fatigue, loss of appetite, headache and depression.
  • Daily need: Niacin RSD is:
    • Adult men: 16 mg of niacin equivalent (ne)
    • Adult women: 14 mg ne
    • Pregnant women: 18 mg ne
    • Nursing women: 17 mg ne
  • Dosage: The dosage of Niacin can vary depending on individual needs and health status. In most cases, obtaining niacin from food is enough to meet the needs of the body. However, in cases of deficiency or to reduce cholesterol, it may be necessary to take niacin additives under the supervision of a doctor. The dosage of niacin additives can vary from 50 to 3000 mg per day, depending on the purpose of the reception. High doses of niacin (more than 500 mg per day) should be taken only under strict medical control.
  • Overdose: High doses of niacin (more than 500 mg per day) can cause side effects, such as redness of the skin (niacin “tide”), itching, nausea, vomiting, dizziness and liver damage. Niacin “tide” can be reduced by taking niacin along with food or taking the form of niacin with slow release. People with liver diseases, peptic ulcer or gout should avoid taking high doses of niacin.

1.4. Pantotenic acid (vitamin B5): metabolism and growth

Pantotenic acid, or vitamin B5, is necessary for the metabolism of carbohydrates, fats and proteins. It is a component of cooferment A (COA), which plays a key role in many metabolic reactions, including the synthesis of fatty acids, cholesterol and hormones. Pantotenic acid is also important for growth and development.

  • Functions:
    • Energy metabolism: pantothenic acid is a component of COA, which is involved in the metabolism of carbohydrates, fats and proteins, providing the body with energy.
    • Synthesis of fatty acids: pantothenic acid is necessary for the synthesis of fatty acids, which are important components of cell membranes and hormones.
    • Cholesterol synthesis: pantothenic acid is involved in cholesterol synthesis, which is necessary for the production of hormones and vitamin D.
    • Growth and development: pantothenic acid is necessary for normal growth and development.
  • Sources:
    • Meat (especially the liver)
    • Eggs
    • Dairy products
    • Whole grain products
    • Legumes
    • Vegetables (broccoli, avocado, mushrooms)
  • Deficiency: Pantothenic acid deficiency is rare, since it is widespread in food. Symptoms of pantothenic acid deficiency may include fatigue, headache, irritability, insomnia, numbness and tingling in the hands and legs.
  • Daily need: Adequate consumption (AP) pantotenic acid is:
    • Adults: 5 mg
    • Pregnant women: 6 mg
    • Women: 7 mg
  • Dosage: The dosage of pantothenic acid is usually not required, since most people get a sufficient amount of food. However, in some cases, pantothenic acid supplements can be used, for example, to improve the condition of the skin or hair. The dosage of pantothenic acid additives is usually from 10 to 500 mg per day.
  • Overdose: Pantotenic acid is a water -soluble vitamin, and excess is usually excreted from the body in urine. An overdose of pantothenic acid is rare and usually does not cause serious side effects. However, very high doses (more than 10 grams per day) can cause diarrhea and discomfort in the stomach.

1.5. Pyridoxine (vitamin B6): protein metabolism and nervous system

Pyridoxine, or vitamin B6, plays an important role in protein metabolism, the functioning of the nervous system and the formation of red blood cells. It is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. Vitamin B6 is also necessary for the formation of hemoglobin, protein, which tolerates oxygen in red blood cells.

  • Functions:
    • Protein metabolism: Vitamin B6 is involved in the metabolism of amino acids, the construction blocks of proteins.
    • The function of the nervous system: Vitamin B6 is necessary for the synthesis of neurotransmitters that regulate mood, sleep and appetite.
    • The formation of red blood cells: vitamin B6 is necessary for the formation of hemoglobin, a protein that transfers oxygen to red blood cells.
    • Immune function: Vitamin B6 helps maintain the normal function of the immune system.
  • Sources:
    • Meat (especially poultry and fish)
    • Legumes
    • Nuts and seeds
    • Whole grain products
    • Fruits (bananas, avocado)
    • Vegetables (potatoes, spinach)
  • Deficiency: Vitamin B6 deficiency can lead to anemia, skin rashes, depression, convulsions and neurological problems.
  • Daily need: Vitamin B6 RSD is:
    • Adults (19-50 years old): 1.3 mg
    • Adults (over 50):
      • Men: 1.7 mg
      • Women: 1.5 mg
    • Pregnant women: 1.9 mg
    • Nursing women: 2.0 mg
  • Dosage: The dosage of vitamin B6 can vary depending on individual needs and health status. In most cases, obtaining vitamin B6 from food is enough to meet the needs of the body. However, in cases of deficiency or certain diseases (for example, premenstrual syndrome, carpal tunnel syndrome), vitamin B6 additives under the supervision of a doctor may be required. The dosage of vitamin B6 additives is usually from 10 to 100 mg per day.
  • Overdose: High doses of vitamin B6 (more than 100 mg per day) for a long period of time can cause neurological problems, such as numbness and tingling in the arms and legs (peripheral neuropathy). Reception of high doses of vitamin B6 should be avoided without medical control.

1.6. BIOTIN (vitamin B7): Metabolism and health of hair and nails

Biotin, or vitamin B7, is necessary for the metabolism of carbohydrates, fats and proteins. It is involved in the synthesis of fatty acids, the metabolism of amino acids and gluconeogenesis (the formation of glucose from non-carb sources). Biotin is also important for the health of hair and nails.

  • Functions:
    • Energy metabolism: biotin is involved in the metabolism of carbohydrates, fats and proteins, providing the body with energy.
    • Synthesis of fatty acids: biotin is necessary for the synthesis of fatty acids.
    • Amino acid metabolism: biotin is involved in amino acid metabolism.
    • Gloundogenesis: Biotin is involved in gluconeogenesis, the formation of glucose from non-carb sources.
    • Hair and nail health: Biotin can help improve the health of hair and nails, although scientific evidence is limited.
  • Sources:
    • Meat (especially the liver)
    • Eggs
    • Nuts and seeds
    • Fish
    • Sweet potato
    • Some vegetables (broccoli, spinach)
  • Deficiency: Biotin deficiency is rare, since it is produced by bacteria in the intestines and is contained in many foods. Symptoms of biotin deficiency may include hair loss, skin rashes, fragility of nails and neurological problems.
  • Daily need: AP BIOTINA is:
    • Adults: 30 μg
    • Pregnant women: 30 μg
    • Nursing women: 35 μg
  • Dosage: The dosage of biotin is usually not required, since most people get enough from food and bacteria in the intestines. However, in some cases, biotin additives can be used, for example, to improve hair and nail health. The dosage of biotin additives is usually from 1000 to 5000 mcg per day.
  • Overdose: Biotin is a water -soluble vitamin, and excess is usually excreted from the body in urine. An overdose of biotin is rare and usually does not cause serious side effects. However, high doses of biotin can affect the results of some laboratory tests, such as tests for thyroid hormones. It is important to inform the doctor if you take biotin supplements to avoid improper interpretation of the test results.

1.7. Folic acid (vitamin B9): cell division and development of the fetus

Folic acid, or vitamin B9, is necessary for cell division, DNA and RNA synthesis, as well as for the development of the fetus during pregnancy. It plays an important role in the prevention of defects in the nervous tube in the fetus, such as the crevice of the spine.

  • Functions:
    • Cell division: folic acid is necessary for dividing cells and tissue growth.
    • DNA and RNA synthesis: folic acid is involved in the synthesis of DNA and RNA, genetic material necessary for the growth and functioning of cells.
    • The development of the fetus: folic acid plays a critical role in the development of the fetus during pregnancy, especially in the formation of a nervous tube.
  • Sources:
    • Dark green leafy vegetables (spinach, Romen salad, asparagus)
    • Legumes (beans, lentils, peas)
    • Citrus fruits (oranges, grapefruits)
    • Avocado
    • Enriched products (for example, enriched bread, breakfast and pasta)
  • Deficiency: Folic acid deficiency can lead to megaloblastic anemia, a condition that is characterized by large, immature red blood cells. Other symptoms of folic acid deficiency include fatigue, weakness, irritability, headache, mouth ulcers and nervous tube defects in the fetus during pregnancy.
  • Daily need: Folic acid RSD is:
    • Adults: 400 μg of food equivalent (DFE)
    • Pregnant women: 600 mcg DFE
    • Nursing women: 500 mcg DFE
  • Dosage: The dosage of folic acid can vary depending on individual needs and health status. All women of childbearing age are recommended to take folic acid supplements (400 μg per day) to reduce the risk of defects in the nervous tube in the fetus. In cases of deficiency of folic acid or certain diseases (for example, malabsorption), it may require higher doses of folic acid under the supervision of a doctor.
  • Overdose: Folic acid is a water -soluble vitamin, and excess is usually excreted from the body in urine. An overdose of folic acid is rare, but high doses (more than 1000 μg per day) can mask the deficiency of vitamin B12 and lead to neurological problems.

1.8. Cyanocobalamin (vitamin B12): nervous system and red blood cells

Cyanocobalamin, or vitamin B12, is necessary for the functioning of the nervous system, the formation of red blood cells and DNA synthesis. He plays an important role in maintaining the myelin shell, the protective coating of the nerve fibers.

  • Functions:
    • The function of the nervous system: Vitamin B12 is necessary to maintain the myelin shell, the protective coating of the nerve fibers.
    • The formation of red blood cells: vitamin B12 is necessary for the formation of healthy red blood cells.
    • DNA synthesis: vitamin B12 is involved in DNA synthesis.
  • Sources:
    • Animal products (meat, poultry, fish, eggs, dairy products)
    • Enriched products (for example, enriched breakfast flakes)
    • Food supplements (cyanocobalamin, methylcobalamin)
  • Deficiency: Vitamin B12 deficiency can lead to pernicious anemia, a disease that is characterized by large, immature red blood cells and neurological problems. Other symptoms of vitamin B12 deficiency include fatigue, weakness, numbness and tingling in the arms and legs, problems with memory and depression. Vegans and vegetarians, as well as elderly people, people with diseases of the gastrointestinal tract and people taking certain drugs are at increased risk of vitamin B12 deficiency.
  • Daily need: Vitamin B12 RSD is:
    • Adults: 2.4 mcg
    • Pregnant women: 2.6 μg
    • Nursing women: 2.8 μg
  • Dosage: The dosage of vitamin B12 can vary depending on individual needs and health status. Most people manage to get a sufficient amount of vitamin B12 from food. However, vegans and vegetarians are recommended to take vitamin B12 or consumed products. Older people and people with diseases of the gastrointestinal tract may take vitamin B12 in the form of injections or sublingual tablets (under the tongue), since they may experience difficulties with the absorption of vitamin B12 from food. The dosage of vitamin B12 additives can vary from 25 to 2500 μg per day, depending on the shape of vitamin and the method of administration.
  • Overdose: Vitamin B12 is a water -soluble vitamin, and excess is usually excreted from the body in urine. An overdose of vitamin B12 is rare and usually does not cause serious side effects.

Part 2: Factors affecting the need for vitamins of group B

The daily need for B vitamins can vary depending on various factors, including age, gender, health status, diet and lifestyle. Understanding these factors is important for ensuring adequate consumption of group B vitamins and maintaining optimal health.

2.1. Age

The need for some vitamins of group B can change with age. For example, older people may need more vitamin B12, since with age the ability to absorb it from food decreases. This is due to a decrease in the production of hydrochloric acid in the stomach necessary to release vitamin B12 from food. Women over 50 may need more vitamin B6 than young women.

2.2. Floor

Men and women can have different needs for some vitamins of group B. For example, men usually need more thiamine and niacin than women, because of their larger body weight and a higher level of metabolism.

2.3. Pregnancy and breastfeeding

Pregnant and lactating women have an increased need for most vitamins of group B, especially in folic acid, vitamin B12 and vitamin B6. Folic acid is necessary to prevent defects in the nerve tube in the fetus, and vitamin B12 and vitamin B6 are necessary for the growth and development of the fetus and the newborn.

2.4. Health state

Some diseases and conditions can increase the need for vitamins of group B or influence their assimilation. For example, people with diseases of the gastrointestinal tract (for example, Crohn’s disease, celiac disease) may experience difficulties with the assimilation of group B vitamins from food. People with alcoholism often experience a deficiency of thiamine, which can lead to serious neurological problems. People with diabetes may have an increased need for vitamin B12 and vitamin B6.

2.5. Diet

Diet, poor in Bigama B, can lead to deficiency. Vegans and vegetarians should pay special attention to obtaining a sufficient amount of vitamin B12, which is mainly contained in animal products. People who use a large number of processed products may not receive a sufficient amount of B vitamins, since these products are often devoid of nutrients.

2.6. Life

Certain habits of lifestyle can affect the need for B vitamins B. For example, smoking can increase the need for vitamin B6. Excessive alcohol consumption can lead to a deficiency of thiamine, folic acid and vitamin B6. Stress can also increase the need for vitamins of group B.

2.7. Medication

Some drugs can affect the absorption or metabolism of group B vitamins. For example, metformin, a drug used to treat diabetes, can reduce vitamin B12 absorption. Some antibiotics can disrupt the production of vitamin B12 bacteria in the intestines. Oral contraceptives can affect the level of vitamin B6 in the body.

Part 3: Symptoms of B vitamins deficiency

The deficiency of group B vitamins can be manifested by a wide range of symptoms, depending on what vitamin is not enough and how serious the deficiency is. Early detection and treatment of B vitamins deficiency is important to prevent long -term health problems.

3.1. General symptoms

  • Fatigue and weakness
  • Irritability
  • Depression
  • Headaches
  • Problems with memory and concentration
  • Loss of appetite
  • Slide problems

3.2. Specific symptoms

  • TIAMIN (B1): Beri-Buri (neurological disorders, muscle weakness, swelling, heart failure), Wernik-Korsakov Syndrome (serious neurological disorder)
  • Riboflavin (b2): Ariboflavinosis (inflammation of the mucous membranes, skin rashes, itching, photosensitivity)
  • Niacin (B3): Pellagra (Dermatitis, Diareia, Dementia)
  • Pantotenic acid (B5): (Rarely found) Fatigue, headache, irritability, insomnia, numbness and tingling in the arms and legs
  • Pyridoxin (B6): Anemia, skin rashes, depression, cramps, neurological problems
  • Biotin (B7): (Rarely found) hair loss, skin rashes, fragility of nails, neurological problems
  • Folic acid (B9): Megaloblastic anemia, defects of the nervous tube in the fetus during pregnancy
  • CianoCobalamin (B12): Pernicious anemia, neurological problems (numbness and tingling in the arms and legs, memory problems, depression)

3.3. Diagnostics

Diagnosis of B vitamins deficiency usually includes an assessment of symptoms, anamnesis and laboratory blood tests. Blood tests can measure the level of group B vitamins in the blood, as well as other indicators, such as the size and shape of the red blood cells.

3.4. Treatment

Treatment of deficiency of group B vitamins usually includes taking B vitamins adds and diet changes. In severe cases, intravenous administration of vitamins may be required. It is important to consult a doctor to determine the cause of the deficit and develop a treatment plan.

Part 4: B vitamins in food products

B vitamins are contained in a variety of foods, both animal and plant origin. A balanced and diverse diet usually provides a sufficient amount of group B vitamins for most people.

4.1. Products of animal origin

  • Meat: Beef, pork, bird (especially liver and chicken)
  • Fish: Tuna, salmon, sardines
  • Eggs
  • Dairy products: Walk, yogurt, cheese

4.2. Plant products

  • Whole grain products: Brown rice, oatmeal, whole grain bread
  • Legumes: Beans, lentils, peas
  • Nuts and seeds: Sunflower seeds, almonds, walnuts
  • Dark green leafy vegetables: Spinach, salad Romen, asparagus
  • Other vegetables: Broccoli, avocado, potatoes, mushrooms
  • Fruits: Banans, oranges, grapefruit

4.3. Enriched products

Many foods are enriched with group B vitamins, such as thiamine, riboflavin, niacin and folic acid. Enriched products include:

  • Bread
  • Breakfast flakes
  • Pasta
  • Muke

4.4. Tips for increasing consumption of B vitamins

  • Include a variety of products in your diet, rich in group B.
  • Eat more whole -grain products instead of processed.
  • Include protein, rich in vitamins of group B. in each meal.
  • Increase the consumption of dark green leafy vegetables and other vegetables.
  • Think about the use of enriched products if you do not get enough group B vitamins from food.
  • Consult a doctor if you suspect that you have a deficiency of B vitamins B.

Part 5: B vitamins adds: when are they necessary?

In most cases, a balanced diet is the best way to obtain a sufficient amount of B vitamins B. However, in certain situations, taking B vitamins B vitamins may be necessary.

5.1. Risk groups by deficiency of B vitamins

  • Vegans and vegetarians: Vitamin B12 is mainly contained in animal products, so vegans and vegetarians are at risk of vitamin B12 deficiency.
  • Elderly people: With age, the ability to absorb vitamin B12 from food decreases.
  • People with diseases of the gastrointestinal tract: Diseases such as Crohn’s disease and celia

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