B vitamins B: Why do the body need them

B vitamins B: Why do the body need them

B vitamins are a complex of eight water -soluble vitamins that play a key role in maintaining many vital functions of the body. Each vitamin in this group plays a unique role, but they all interact closely, synergically supporting the energy metabolism, the functioning of the nervous system, the health of the skin, hair and nails, as well as the formation of red blood cells. The disadvantage of one or more B vitamins can lead to various unpleasant symptoms and health disorders. Therefore, it is extremely important to understand what functions each vitamin B performs, in which products it is contained and how to maintain its optimal level in the body.

1. Tiamin (vitamin B1): the key to energy metabolism and health of the nervous system

Tiamin, also known as vitamin B1, is a necessary cofactor for several important enzymes involved in the metabolism of carbohydrates, fats and proteins. It plays a decisive role in converting carbohydrates into energy that the body uses to perform various functions. In addition, thiamine is important for maintaining the health of the nervous system, since it helps in the transmission of nerve impulses and is involved in the synthesis of neurotransmitters.

1.1. Tiamin functions in the body:

• Energy metabolism: Tiamin is necessary for the work of enzymes, such as pyruvate dehydrogenase and alpha-meta-jetarataratetdehydrogenase, which catalyze the key stages in the Crebs cycle (citric acid cycle), the main process of energy production in the cells.
• Work of the nervous system: Tiamin is involved in the synthesis of acetylcholine, an important neurotransmitter, which plays a role in transmitting nerve impulses, training and memory. It also helps to maintain a myelin shell that protects the nerve fibers.
• Maintaining heart health: Tiamin is necessary for the normal functioning of the heart muscle and helps prevent heart failure.
• Carbohydrate metabolism: Tiamine helps the body use carbohydrates to produce energy.

1.2. Symptoms of thiamine deficiency:

Tiamine deficiency can lead to various symptoms, including:

• Since The severe form of thiamine deficiency, characterized by damage to the nervous system, heart muscle and gastrointestinal tract. Symptoms include weakness, fatigue, shortness of breath, swelling, tingling and numbness in the limbs, as well as heart failure.
• Vernike-Korsakova syndrome: Neurological disorder, which occurs mainly in people with alcohol dependence, due to a violation of the assimilation of thiamine. Symptoms include confusion, impaired coordination of movements, vision problems and loss of memory.
• Fatigue and weakness: Even a moderate deficiency of thiamine can cause fatigue, weakness, irritability and a decrease in concentration.
• Digestive problems: Tiamine deficiency can lead to loss of appetite, nausea, vomiting and constipation.
• Cardiovascular problems: In severe cases, thiamine deficiency can lead to heart failure and other cardiovascular diseases.

1.3. Sources of thiamine in food:

• Cereals: Whole grain products, such as brown rice, oats, wheat and barley, are good sources of thiamine.
• Legumes: Beans, peas, lentils and soybeans contain a significant amount of thiamine.
• Nuts and seeds: Sunflower seeds, pumpkin seeds, almonds and Brazilian nuts are good sources of thiamine.
• Meat: Pork, beef and liver contain thiamine.
• Fish: Some types of fish, such as tuna and salmon, contain a small amount of thiamine.
• Vegetables: Some vegetables, such as asparagus, Brussels cabbage and potatoes, contain a small amount of thiamine.

1.4. Recommended daily dose of thiamine:

The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women. People with alcohol dependence, pregnant and lactating women may need a higher dose.

2. Riboflavin (vitamin B2): an indispensable participant in energy exchange and antioxidant protection

Riboflavin, or vitamin B2, plays an important role in energy metabolism, helping the body turn food into energy. It also acts as an antioxidant, protecting the cells from damage by free radicals. Riboflavin is involved in the growth and development of cells, as well as in maintaining the health of the skin, mucous membranes and eyes.

2.1. Riboflavin functions in the body:

• Energy metabolism: Riboflavin is a component of two important coofers-Flavmononucleotide (FMN) and Flavideninindinucleotide (FAD), which are involved in numerous redox reactions necessary for the production of energy in cells.
• Antioxidant Protection: Riboflavin is involved in the regeneration of glutation, a powerful antioxidant that protects the cells from damage by free radicals.
• Cell growth and development: Riboflavin is necessary for the normal growth and development of cells, especially during pregnancy and lactation.
• Health of the skin, mucous membranes and eyes: Riboflavin helps maintain the health of the skin, mucous membranes (for example, the mucous membrane of the mouth and esophagus) and the eyes. It can help prevent ulcers in the mouth, cracks in the corners of the mouth and photophobia.
• Metabolism of other vitamins: Riboflavin is involved in the metabolism of other vitamins, such as vitamin B6, folic acid and niacin.

2.2. Symptoms of riboflavin deficiency:

Riboflavin deficiency can be manifested by various symptoms, including:

• Heyrozy: Cracks and inflammation in the corners of the mouth.
• Glossit: Inflammation and redness of the tongue.
• Seborrheic dermatitis: A skin disease characterized by redness, peeling and itching of the skin, especially on the face, scalp and chest.
• Photophobia: Increased sensitivity to light.
• Inflammation of the mucous membranes: Inflammation of the mucous membrane of the mouth, throat and esophagus.
• Anemia: Riboflavin deficiency can affect the absorption of iron and lead to anemia.
• Fatigue and weakness: As with a deficiency of other B vitamins, riboflavin deficiency can cause fatigue and weakness.

2.3. Sources of riboflavin in food:

• Dairy products: Milk, yogurt and cheese are good sources of riboflavin.
• Meat: The liver, kidneys and other offal contain a lot of riboflavin.
• Eggs: Eggs are a good source of riboflavin.
• Green sheet vegetables: Spinach, broccoli and other green leafy vegetables contain riboflavin.
• Enriched cereals: Some cereals, such as bread and flakes, are enriched with riboflavin.
• Nuts and seeds: Almonds, sunflower seeds and other nuts and seeds contain riboflavin.

2.4. Recommended daily dose of riboflavin:

The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women. Athletes, pregnant and lactating women may need a higher dose.

3. Niacin (vitamin B3): important for energy exchange, skin health and cholesterol decrease

Niacin, or vitamin B3, plays a key role in energy metabolism, helping the body turn food into energy. It also participates in maintaining the health of the skin, nervous system and digestive system. In addition, niacin can help reduce blood cholesterol.

3.1. Niacin functions in the body:

• Energy metabolism: Niacin is a component of two important coofers – nicotinindenindinucleotide (NAD) and nicotinindinindinicoleotidfosphate (NADP), which participate in hundreds of metabolic reactions necessary for the production of energy in cells.
• Skin health: Niacin helps maintain skin health, participating in collagen synthesis and protecting the skin from damage to ultraviolet radiation.
• Work of the nervous system: Niacin is important for the normal operation of the nervous system, since it is involved in the synthesis of neurotransmitters.
• Digestion: Niacin helps maintain the health of the digestive system, contributing to the normal production of gastric juice.
• Close reduction: In high doses, Niacin can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).

3.2. Symptoms of niacin deficiency:

A severe niacin deficiency leads to Pellagra, a disease characterized by three “D”: dermatitis (skin inflammation), diarrhea (stomach disorder) and dementia (dementia). Other symptoms of niacin deficiency may include:

• Dermatitis: Redness, peeling and itching of the skin, especially in areas subject to sunlight.
• Diarrhea: Disorder of the stomach, accompanied by frequent liquid stool.
• Dementia: Subanidity of consciousness, memory loss and other cognitive disorders.
• Fatigue and weakness: General weakness and fatigue.
• Loss of appetite: Reducing appetite and weight loss.
• Inflammation of the tongue and mouth: Inflammation and redness of the tongue and mucous membrane of the mouth.

3.3. Sources of Niacin in food:

• Meat: Chicken, beef, pork and turkey are good sources of niacin.
• Fish: Tuna, salmon and other types of fish contain niacin.
• Nuts and seeds: Arachis, sunflower seeds and other nuts and seeds contain niacin.
• Cereals: Enriched cereals, such as bread and flakes, contain niacin.
• Legumes: Beans, peas and lentils contain niacin.
• Mushrooms: Mushrooms contain niacin.

3.4. Recommended daily dose of niacin:

The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. Pregnant and lactating women may require a higher dose. When using niacin to reduce cholesterol, you must be careful and consult with a doctor, since high doses can cause side effects.

4. Pantotenic acid (vitamin B5): necessary for energy metabolism and the synthesis of hormones

Pantotenic acid, or vitamin B5, plays an important role in energy metabolism, helping the body turn food into energy. It is also necessary for the synthesis of cooferment A (COA), which is involved in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of hormones and cholesterol.

4.1. Functions of pantothenic acid in the body:

• Energy metabolism: Pantotenic acid is a component of cooferment A (COA), which is necessary for numerous metabolic reactions involved in the production of energy in cells.
• Hormone synthesis: Pantotenic acid is involved in the synthesis of steroid hormones, such as cortisol, testosterone and estrogen.
• Cholesterol synthesis: Pantotenic acid is involved in the synthesis of cholesterol, which is necessary for the formation of cell membranes and the synthesis of hormones.
• Synthesis neurotransmitted: Pantotenic acid is involved in the synthesis of the neurotransmitter acetylcholine, which plays an important role in transmitting nerve impulses.
• Skin health: Pantotenic acid can contribute to wound healing and improving the condition of the skin.

4.2. Symptoms of pantothenic acid deficiency:

Pantothenic acid deficiency is rare, since it is widespread in food. However, in rare cases, the deficiency can cause the following symptoms:

• Fatigue and weakness: General weakness and fatigue.
• Headaches: Headaches.
• Irritability: Increased irritability.
• Insomnia: Slide problems.
• Numbness and tingling in the arms and legs: Numbness and tingling in the limbs.
• Muscle cramps: Muscle cramps.
• Abdominal pain: Abdominal pain.

4.3. Sources of pantothenic acid in food:

Pantotenic acid is widespread in food products, so its deficiency is rare. Good sources of pantothenic acid are:

• Meat: Chicken, beef, pork and turkey.
• Fish: Salmon, tuna and other types of fish.
• Eggs: Eggs.
• Dairy products: Milk, yogurt and cheese.
• Vegetables: Broccoli, avocados, mushrooms and sweet potatoes.
• Cereals: Whole grain products.
• Legumes: Beans, peas and lentils.
• Nuts and seeds: Arachis, sunflower seeds and other nuts and seeds.

4.4. Recommended daily dose of pantotenic acid:

The recommended daily dose of pantotenic acid is 5 mg for adults.

5. Pyridoxine (vitamin B6): key participant in the metabolism of amino acids and the synthesis of neurotransmitters

Pyridoxine, or vitamin B6, plays an important role in the metabolism of amino acids, proteins and carbohydrates. It is also necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. Vitamin B6 is involved in the formation of red blood cells and maintaining the health of the immune system.

5.1. Pyridoxine functions in the body:

• Amino acid metabolism: Vitamin B6 is a cofactor for many enzymes involved in amino acid metabolism, including transamination, deamination and decarboxylation.
• Synthesis neurotransmitted: Vitamin B6 is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine, norepinephrine and gamut (gamma-amino-melted acid).
• Formation of red blood cells: Vitamin B6 is involved in the synthesis of hemoglobin, protein, which tolerates oxygen in red blood cells.
• Maintaining the health of the immune system: Vitamin B6 is necessary for the normal operation of the immune system.
• Glucose metabolism: Vitamin B6 is involved in the regulation of blood glucose levels.

5.2. Symptoms of pyridoxine deficiency:

Vitamin B6 deficiency can lead to various symptoms, including:

• Anemia: Vitamin B6 deficiency can lead to microcitic anemia, characterized by small and pale red blood cells.
• Dermatitis: Inflammation of the skin, especially around the mouth, nose and eyes.
• Depression: The depressed mood, a sense of fatigue and loss of interest in life.
• Irritability: Increased irritability and nervousness.
• Insomnia: Slide problems.
• Convulsions: Convulsions, especially in infants.
• Confusion: Confusion.
• Weakening of the immune system: Increased susceptibility to infections.

5.3. Sources of pyridoxine in food:

• Meat: Chicken, beef, pork and turkey are good sources of vitamin B6.
• Fish: Salmon, tuna and other types of fish contain vitamin B6.
• Vegetables: Potatoes, spinach, broccoli and carrots contain vitamin B6.
• Fruits: Bananas, avocados and dried fruits contain vitamin B6.
• Cereals: Whole grain products and enriched cereals contain vitamin B6.
• Legumes: Beans, peas and lentils contain vitamin B6.
• Nuts and seeds: Sunflower seeds, walnuts and peanuts contain vitamin B6.

5.4. Recommended daily dose of pyridoxine:

The recommended daily dose of vitamin B6 is 1.3 mg for adults aged 19 to 50 years. For people over 50 years old, the recommended dose is 1.7 mg for men and 1.5 mg for women.

6. BIOTIN (vitamin B7): important for the health of the skin, hair and nails, as well as for the metabolism of fats and carbohydrates

Biotin, or vitamin B7, plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary to maintain the health of the skin, hair and nails. Biotin acts as a coffeector for several enzymes involved in key metabolic processes.

6.1. Biotin functions in the body:

• Metabolism of fats, carbohydrates and proteins: Biotin is a cofactor for enzymes involved in carboxylation, decarboxylation and transcarboxylation, which are necessary for the metabolism of fats, carbohydrates and proteins.
• Health of the skin, hair and nails: Biotin helps to maintain the health of the skin, hair and nails. It can help strengthen the nails and prevent their fragility, as well as improve the condition of the skin and hair.
• Regulation of blood glucose levels: Biotin can improve insulin sensitivity and help regulate the level of glucose in the blood.

6.2. Symptoms of Biotin deficiency:

Biotin deficiency is rare, since it is widespread in food and can be synthesized by bacteria in the intestines. However, in rare cases, the deficiency can cause the following symptoms:

• Thinning and hair loss: Thinning and hair loss.
• Fitty nails: The nails become brittle and easily break.
• Dermatitis: Inflammation of the skin, especially on the face.
• Conjunctivitis: Inflammation of the mucous membrane of the eye.
• Fatigue: Fatigue and weakness.
• Depression: Depression.
• Muscle pain: Muscle pain.

6.3. Sources of biotin in food:

• Meat: The liver, kidneys and other offal contain a lot of biotin.
• Eggs: Egg yolk is a good source of biotin.
• Nuts and seeds: Almonds, walnuts and sunflower seeds contain biotin.
• Vegetables: Sweet potatoes, spinach and broccoli contain biotin.
• Mushrooms: Mushrooms contain biotin.
• Dairy products: Milk, yogurt and cheese contain biotin.

6.4. Recommended daily dose of biotin:

The recommended daily dose of biotin is 30 μg for adults.

7. Folic acid (vitamin B9): necessary to divide cells and development of the fetus during pregnancy

Folic acid, or vitamin B9, plays an important role in cell division and tissue growth. It is especially important for the development of the fetus during pregnancy, as it helps to prevent defects in the nervous tube, such as Spina Bifida. Folic acid is also necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells.

7.1. Folic acid functions in the body:

• Cell division and tissue growth: Folic acid is necessary for dividing cells and tissue growth, especially during pregnancy and during growth.
• Synthesis DNA and RNA: Folic acid is involved in the synthesis of DNA and RNA, the genetic material of the cells.
• The formation of red blood cells: Folic acid is necessary for the formation of healthy red blood cells.
• Amino acid metabolism: Folic acid is involved in amino acid metabolism.

7.2. Symptoms of folic acid deficiency:

Folic acid deficiency can lead to various symptoms, including:

• Megaloblastic anemia: Anemia characterized by large and immature red blood cells.
• Fatigue and weakness: Fatigue and weakness.
• Irritability: Irritability.
• Headaches: Headaches.
• Digestive problems: Loss of appetite, nausea, vomiting and diarrhea.
• Ulcers in the mouth and in the tongue: Ulcers in the mouth and in the tongue.
• Fruit nervous tube defects: During pregnancy, folic acid deficiency can lead to defects in the nerve tube in the fetus, such as Spina Bifida.

7.3. Sources of folic acid in food:

• Dark green leafy vegetables: Spinach, broccoli, Brussels cabbage and asparagus are good sources of folic acid.
• Legumes: Beans, peas and lentils contain folic acid.
• Citrus fruit: Oranges, lemons and grapefruits contain folic acid.
• Avocado: Avocado contains folic acid.
• Enriched products: Some bread, flakes and other products are enriched with folic acid.

7.4. Recommended daily dose of folic acid:

The recommended daily dose of folic acid is 400 mcg for adults. Women planning pregnancy or pregnant women are recommended to take 600 μg of folic acid per day to prevent defects in the nervous tube in the fetus.

8. Kobalamin (vitamin B12): important for the work of the nervous system, the formation of red blood cells and DNA synthesis

Cobalamine, or vitamin B12, plays an important role in the work of the nervous system, the formation of red blood cells and DNA synthesis. It is also necessary for folic acid metabolism. Vitamin B12 is not contained in plant products, so it is recommended to take additives with vitamin B12 to vegetarians and vegans.

8.1. Cobalamine functions in the body:

• Work of the nervous system: Vitamin B12 is necessary to maintain the health of the nervous system. He participates in the formation of the myelin shell that protects 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 the synthesis of DNA, the genetic material of the cells.
• Folic acid metabolism: Vitamin B12 is necessary for folic acid metabolism.

8.2. Symptoms of cobalamine deficiency:

Vitamin B12 deficiency can lead to various symptoms, including:

• Megaloblastic anemia: Anemia characterized by large and immature red blood cells.
• Fatigue and weakness: Fatigue and weakness.
• Numbness and tingling in the arms and legs: Numbness and tingling in the limbs.
• Memory problems: Problems with memory and concentration.
• Depression: Depression.
• Irritability: Irritability.
• Muscle weakness: Muscle weakness.
• Problems with equilibrium: Problems with equilibrium and coordination of movements.

8.3. Sources of cobalamine in food:

• Meat: Beef, pork, chicken and turkey contain vitamin B12.
• Fish: Salmon, tuna and other types of fish contain vitamin B12.
• Dairy products: Milk, cheese and yogurt contain vitamin B12.
• Eggs: Eggs contain vitamin B12.
• Enriched products: Some products, such as cereals and vegetable milk, are enriched with vitamin B12.

8.4. Recommended daily dose of cobalamine:

The recommended daily dose of vitamin B12 is 2.4 mcg for adults. Vegetarians and vegans are recommended to take additives with vitamin B12 or consume enriched products to provide sufficient consumption of this vitamin. People over 50 years of age are also recommended to take additives with vitamin B12, as with age the body’s ability to absorb vitamin B12 from food worsens.

In conclusion, group B vitamins are necessary to maintain health and normal functioning of the body. Each vitamin plays a unique role, but they all interact closely, providing energy metabolism, the functioning of the nervous system, the health of the skin, hair and nails, as well as the formation of red blood cells. Providing sufficient consumption of group B vitamins with food or using additives is important for maintaining health and preventing deficiency, which can lead to various unpleasant symptoms and health disorders. It is important to remember that before taking any additives, you need to consult a doctor.