B vitamins B: benefit for the nervous system

B vitamins B: benefit for the nervous system

Introduction

B vitamins are a complex of water -soluble vitamins that play a key role in maintaining the health of the nervous system. Each vitamin in this group performs unique functions, and their synergistic effect provides optimal work of nerve cells, neurotransmitters and myelin shell. The deficiency of any of group B vitamins can lead to various neurological disorders, including depression, anxiety, nervous pain, cognitive impairment and peripheral neuropathy.

B1 (thiamine): Energy for nerve cells

Tiamin, also known as vitamin B1, is a necessary cofactor for several enzymes involved in the metabolism of carbohydrates, fats and amino acids. It plays an important role in the production of energy in nerve cells, ensuring their normal functioning. Tiamin is involved in the synthesis of acetylcholine, an important neurotransmitter necessary for the transmission of nerve impulses and maintaining cognitive functions.

• The mechanism of action: Thiamine turns into thiaminpyrophosphate (TPF), which is a cofactor for pyruvate dehydrogenase, alpha-metoglutarataratehrogenase and transcetolasis. These enzymes play a key role in the Crebs cycle and the pentosophosphate path, providing cells with energy and the necessary metabolites.

• The benefits for the nervous system:

  • Prevention of Beri-Buri’s disease: The deficiency of thiamine leads to Beri Berie’s disease, characterized by neurological symptoms such as peripheral neuropathy, muscle weakness, impaired coordination and cognitive disorders.
  • Improving cognitive functions: Tiamine helps to improve memory, concentration and learning. Studies have shown that tiamin supplements can improve cognitive functions in older people and people with dementia.
  • Reducing the risk of dementia development: Some studies associate the deficiency of thiamine with an increased risk of dementia, including Alzheimer’s disease.
  • Treatment Syndrome Verelica-Korsakova: Vernika-Korsakov Syndrome is a neurological disorder caused by Tiamin deficiency, often found in people who abuse alcohol. Tiamine treatment can help improve neurological symptoms, such as confusion, impaired coordination and memory problems.
  • Reducing anxiety and depression: Tiamine plays a role in regulation of mood and can help reduce symptoms of anxiety and depression.

• Tiamin sources: Whole grain products, pork, legumes, nuts, seeds, fish.

• Deficiency symptoms: Irritability, fatigue, loss of appetite, problems with concentration, tingling in the limbs, muscle weakness, impaired coordination, heart failure.

• Recommended daily dose: 1.1-1.2 mg.

B2 (riboflavin): antioxidant protection and cellular respiration

Riboflavin, or vitamin B2, is a component of two important coofers: Flavmononucleotide (FMN) and Flavideninindinucleotide (FAD). These coofers are involved in many redox reactions necessary for cellular respiration, energy production and cell protection from oxidative stress. Riboflavin also plays a role in the metabolism of other B vitamins, such as folic acid and vitamin B6.

• The mechanism of action: FMN and FAD are involved in the transfer of electrons in the respiratory chain, ensuring the production of ATP (adenosineric), the main source of energy for cells. They also participate in the metabolism of fatty acids, amino acids and carbohydrates.

• The benefits for the nervous system:

  • Protection against oxidative stress: Riboflavin is a powerful antioxidant that protects the nerve cells from damage to free radicals. Oxidative stress plays a role in the development of many neurological disorders, such as Alzheimer’s disease and Parkinson’s disease.
  • Improving the function of mitochondria: Mitochondria are “power plants” of cells producing energy. Riboflavin is necessary for the normal function of mitochondria, which is especially important for nerve cells that consume a large amount of energy.
  • Migraine prevention: Studies have shown that high doses of riboflavin can help reduce the frequency and intensity of migraines. The mechanism of action of riboflavin in migraine is associated with an improvement in the function of mitochondria and a decrease in oxidative stress.
  • Maintaining the health of nerve cells: Riboflavin helps maintain the structure and function of nerve cells, ensuring their normal functioning.
  • Reducing the risk of the development of neuropathy: Riboflavin can help reduce the risk of peripheral neuropathy, especially in people with diabetes.

• Riboflavin sources: Dairy products, eggs, meat, green vegetables, enriched grain products, nuts, yeast.

• Deficiency symptoms: Cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), dermatitis, photophobia, redness and itching of the eyes, fatigue.

• Recommended daily dose: 1.1-1.3 mg.

B3 (Niacyn): Energy and Neurttransmitters

Niacin, also known as vitamin B3 or nicotinic acid, is the predecessor of two important coofers: nicotinindinindinoecleotide (above) and nicotinindinindininucleotidfosphate (NAS). These coofers are involved in many metabolic processes, including energy production, DNA and RNA synthesis, antioxidant protection and signal transmission in cells. Niacin also plays a role in the synthesis of neurotransmitters, such as serotonin, dopamine and GABK.

• The mechanism of action: Above and NADF are involved in the redox reactions necessary for the production of energy, the synthesis of macromolecules and detoxification. They also play a role in the regulation of the cell cycle and apoptosis (programmable cell death).

• The benefits for the nervous system:

  • PELLAGRA prevention: Niacin deficiency leads to Pellagra, characterized by “three D”: dermatitis, diarrhea and dementia. Pellagra can cause serious neurological symptoms, such as depression, anxiety, confusion, hallucinations and psychosis.
  • Improving cognitive functions: Niacin helps to improve memory, concentration and learning. Studies have shown that niacin supplements can improve cognitive functions in older people and people with dementia.
  • Alzheimer’s disease protection: Some studies associate niacin deficiency with an increased risk of developing Alzheimer’s disease. Niacin can protect nerve cells from damage by beta-amyloid, protein accumulating in the brain during Alzheimer’s disease.
  • Reducing anxiety and depression: Niacin plays a role in the regulation of mood and can help reduce symptoms of anxiety and depression. It is involved in the synthesis of serotonin, neurotransmitter that regulates mood, sleep and appetite.
  • Reducing the risk of schizophrenia development: Some studies have shown that high doses of niacin can help improve schizophrenia symptoms. The mechanism of action of niacin in schizophrenia is not fully understood, but can be associated with its role in the regulation of neurotransmitters and protecting nerve cells from damage.

• Sources of Niacin: Meat, poultry, fish, peanuts, mushrooms, whole grains, enriched grain products.

• Deficiency symptoms: Fatigue, loss of appetite, dermatitis, diarrhea, depression, anxiety, headache, memory problems, confusion of consciousness.

• Recommended daily dose: 14-16 mg.

B5 (pantothenic acid): synthesis of coenzyme A and nerve fibers

Pantotenic acid, or vitamin B5, is a component of Coenzyme A (COA), a critically important cooferment involved in the metabolism of carbohydrates, fats and proteins. COA plays a key role in the Crebs cycle, ensuring the production of energy in cells. Pantotenic acid is also involved in the synthesis of neurotransmitters, hormones and cholesterol. In addition, it is necessary for the synthesis and maintenance of the myelin shell that protects the nerve fibers.

• The mechanism of action: COA is involved in the transfer of acylic groups necessary for many metabolic reactions, including oxidation of fatty acids, cholesterol synthesis and amino acid metabolism.

• The benefits for the nervous system:

  • Maintaining the health of nerve cells: Pantotenic acid helps maintain the structure and function of nerve cells, ensuring their normal functioning.
  • Synthesis neurotransmitted: Pantotenic acid is involved in the synthesis of acetylcholine, an important neurotransmitter necessary for transmitting nerve impulses and maintaining cognitive functions.
  • The synthesis of the myelin shell: Pantotenic acid is necessary for the synthesis and maintenance of the myelin shell that protects the nerve fibers. Damage to the myelin shell can lead to various neurological disorders, such as multiple sclerosis.
  • Reducing stress: Some studies have shown that pantothenic acid can help reduce stress and anxiety.
  • Improving cognitive functions: Pantotenic acid can help improve memory, concentration and learning.

• Sources of pantothenic acid: In almost all foods, especially in meat, poultry, fish, eggs, dairy products, legumes, mushrooms and avocados.

• Deficiency symptoms: The deficiency of pantothenic acid is rare, since it is widespread in food. Symptoms of deficiency may include fatigue, headache, irritability, insomnia, numbness and tingling in the arms and legs, abdominal pain.

• Recommended daily dose: 5 mg.

B6 (pyridoxin): Neurotransmitters and synthesis of myelin

Pyridoxine, Pyridoxal and Pyridoxamine (vitamin B6) are three forms of vitamin B6, which turn into the body into pyridoxal-5-phosphate (PLP), an active form of vitamin. PLP is a cofactor for more than 100 enzymes involved in the metabolism of amino acids, carbohydrates and fats. It plays an important role in the synthesis of neurotransmitters, such as serotonin, dopamine, gamut and norepinephrine, as well as in the synthesis of hem, which is necessary for the transfer of oxygen in the blood. In addition, vitamin B6 is involved in the synthesis of the myelin shell that protects the nerve fibers.

• The mechanism of action: PLP is involved in the reactions of transamination, decarboxylation and racemization of amino acids necessary for the synthesis of proteins, neurotransmitters and other important molecules.

• The benefits for the nervous system:

  • Synthesis neurotransmitted: Vitamin B6 is necessary for the synthesis of serotonin, dopamine, GABA and norepinephrine, neurotransmitters, regulating mood, sleep, appetite, motivation and stress.
  • Reducing anxiety and depression: Vitamin B6 deficiency can lead to anxiety, depression and other mental disorders. Vitamin B6 additives can help reduce symptoms of anxiety and depression, especially in women.
  • Treatment of premenstrual syndrome (PMS): Vitamin B6 can help reduce PMS symptoms, such as irritability, anxiety, depression and bloating.
  • Prevention of peripheral neuropathy: Vitamin B6 deficiency can lead to peripheral neuropathy, characterized by numbness, tingling and pain in the arms and legs. Vitamin B6 additives can help prevent and treat peripheral neuropathy, especially in people with diabetes or other diseases that damage nerves.
  • Improving cognitive functions: Vitamin B6 can help improve memory, concentration and learning.
  • Parkinson’s disease protection: Some studies associate the deficiency of vitamin B6 with an increased risk of developing Parkinson’s disease. Vitamin B6 can protect the nerve cells from damage by dofamin, neurotransmitter, the deficiency of which is observed with Parkinson’s disease.

• Sources of vitamin B6: Meat, poultry, fish, eggs, legumes, nuts, seeds, whole grain products, vegetables (especially potatoes, carrots and spinach), fruits (especially bananas and avocados).

• Deficiency symptoms: Depression, anxiety, irritability, insomnia, peripheral neuropathy, dermatitis, anemia, cramps.

• Recommended daily dose: 1.3-1.7 mg.

B7 (BIOTIN): Nervous system health and metabolism

Biotin, or vitamin B7, is a cooferment for several carboxylase, enzymes involved in the metabolism of fatty acids, carbohydrates and amino acids. It plays an important role in the production of energy, the synthesis of glucose and regulation of genes expression. Biotin is also important for maintaining the health of hair, skin and nails.

• The mechanism of action: Biotin is involved in carboxylation reactions necessary for the synthesis of fatty acids, the metabolism of leucine and gluconeogenesis (production of glucose from non -carbohydrate sources).

• The benefits for the nervous system:

  • Maintaining the health of nerve cells: Biotin helps maintain the structure and function of nerve cells, ensuring their normal functioning.
  • Metabolism neurotransmittered: Biotin is involved in the metabolism of some neurotransmitters, such as GABA.
  • Prevention of neurological disorders in newborns: Biotin deficiency in pregnant women can lead to neurological disorders in newborns.
  • Reducing the risk of developing multiple sclerosis: Some studies have shown that high doses of biotin can help slow down the progression of multiple sclerosis. The mechanism of action of biotin with multiple sclerosis is not fully understood, but can be associated with its role in the synthesis of myelin.
  • Treatment of deficiency of biotin-dependent carboxylase: Some genetic diseases lead to a deficiency of biotin-dependent carboxylase. Biotin treatment can help improve neurological symptoms associated with these diseases.

• Sources of biotin: Eggs, liver, kidneys, yeast, nuts, seeds, avocados, sweet potatoes.

• Deficiency symptoms: Biotin deficiency is rare, since it is produced by bacteria in the intestines and is contained in many foods. Symptoms of deficiency may include hair loss, dermatitis, fragility of nails, depression, fatigue, numbness and tingling in the arms and legs, muscle pain.

• Recommended daily dose: 30 μg.

B9 (folic acid): development of the nervous system and DNA synthesis

Folic acid, or vitamin B9, is necessary for the synthesis of DNA and RNA, cell division and growth. It plays a critical role in the development of the nervous system, especially during pregnancy. Folic acid is also involved in amino acid metabolism and neurotransmitter synthesis.

• The mechanism of action: Folic acid turns into a tetrahydrofolat (TGF), a coherent participating in the transfer of single -iron units necessary for the synthesis of DNA, RNA and amino acids.

• The benefits for the nervous system:

  • Prevention of defects in the nervous tube: During pregnancy, deficiency of folic acid can lead to defects of the nervous tube in the fetus, such as Spina Bifida (cleft spine) and anencephalus (lack of brain). Taking folic acid before and during pregnancy significantly reduces the risk of developing these defects.
  • Improving cognitive functions: Folic acid helps to improve memory, concentration and learning. Studies have shown that folic acid supplements can improve cognitive functions in older people and people with dementia.
  • Reduction of risk of depression: Folic acid deficiency is associated with an increased risk of depression. Folic acid supplements can help reduce depression symptoms, especially in combination with antidepressants.
  • Alzheimer’s disease protection: Some studies associate a deficiency of folic acid with an increased risk of developing Alzheimer’s disease. Folic acid can protect nerve cells from damage by homocysteine, amino acid, the high level of which is associated with an increased risk of developing Alzheimer’s disease.
  • Reducing the risk of schizophrenia development: Some studies have shown that folic acid supplements can help improve schizophrenia symptoms.

• Folic acid sources: Dark green leafy vegetables, legumes, avocados, citrus fruits, enriched grain products.

• Deficiency symptoms: Fatigue, weakness, irritability, headache, problems with concentration of attention, anemia, ulcers in the mouth, defects of the nervous tube in the fetus.

• Recommended daily dose: 400 mcg. For pregnant women – 600 μg.

B12 (cobalamin): Myelin and red blood cells

Cobalamine, or vitamin B12, is necessary for the synthesis of DNA, the formation of red blood cells and maintaining the health of the nervous system. It plays a critical role in the synthesis of the myelin shell that protects the nerve fibers, and in the transformation of homocysteine into methionine, amino acids necessary for many metabolic processes.

• The mechanism of action: Cobalamin is involved in the isomerization and methylation reactions necessary for the synthesis of DNA, the metabolism of homocysteine and the synthesis of myelin.

• The benefits for the nervous system:

  • Maintaining the health of nerve cells: Cobalamin helps maintain the structure and function of nerve cells, ensuring their normal functioning.
  • The synthesis of the myelin shell: Cobalamin is necessary for the synthesis and maintenance of the myelin shell that protects the nerve fibers. Cobalamine deficiency can lead to demyelinization, damage to the myelin shell, which can cause various neurological disorders, such as peripheral neuropathy, multiple sclerosis and dementia.
  • Improving cognitive functions: Cobalamin helps to improve memory, concentration and learning. Studies have shown that cobalamine additives can improve cognitive functions in older people and people with dementia.
  • Reduction of risk of depression: Cobalamin deficiency is associated with an increased risk of depression. Cobalamine additives can help reduce depression symptoms, especially in people with vitamin deficiency.
  • Prevention of peripheral neuropathy: Cobalamine deficiency can lead to peripheral neuropathy, characterized by numbness, tingling and pain in the arms and legs. Cobalamine additives can help prevent and treat peripheral neuropathy, especially in people with diabetes or other diseases that damage nerves.
  • Alzheimer’s disease protection: Some studies associate the deficiency of cobalamine with an increased risk of developing Alzheimer’s disease. Cobalamin can protect nerve cells from damage by homocysteine, amino acid, the high level of which is associated with an increased risk of developing Alzheimer’s disease.

• Sources of cobalamine: Products of animal origin (meat, poultry, fish, eggs, dairy products), enriched products (vegetable milk, grain products).

• Deficiency symptoms: Fatigue, weakness, numbness and tingling in the arms and legs, problems with balance, problems with memory, depression, irritability, anemia.

• Recommended daily dose: 2.4 μg.

B vitamins interaction

B vitamins interact with each other synergically, enhancing the beneficial effect on the nervous system. The deficiency of one vitamin can affect the metabolism and function of other vitamins. For example, vitamin B6 is necessary for converting a tripophan into serotonin, and folic acid and vitamin B12 are necessary for homocysteine metabolism. Therefore, it is important to obtain a sufficient number of all B vitamins to maintain optimal health of the nervous system.

Factors affecting the assimilation of group B vitamins

Several factors can affect the assimilation of group B vitamins, including:

• Age: With age, the body’s ability to absorb vitamin B12 decreases.
• Diet: A limited diet, especially vegan or vegetarian, can lead to a deficiency of vitamin B12.
• Diseases of the gastrointestinal tract: Diseases, such as Crohn’s disease, celiac disease and atrophic gastritis, can violate the absorption of vitamins of group B.
• Alcohol: Alcohol abuse can violate the absorption of group B vitamins and increase their excretion from the body.
• Medicines: Some drugs, such as metformin and proton pump inhibitors, can reduce the absorption of vitamin B12.

Recommendations for taking B vitamins

To maintain the health of the nervous system, it is recommended to use a diverse and balanced diet rich in group B vitamins. If necessary, you can take B vitamins, but before you start taking the doctor.

Conclusion

B vitamins play a key role in maintaining the health of the nervous system. Each vitamin in this group performs unique functions, and their synergistic effect provides optimal work of nerve cells, neurotransmitters and myelin shell. The deficiency of any of the vitamins of group B can lead to various neurological disorders. Therefore, it is important to get a sufficient amount of B vitamins to maintain optimal health of the nervous system.