B vitamins B: Health benefits

B vitamins are a complex of water -soluble vitamins that play a critical role in many vital processes in the body. They are not stored in large quantities, so regular replenishment of their stocks through a diet or additives is necessary to maintain optimal health and functioning. Each vitamin of group B performs unique functions, but they often work synergistic, enhancing the action of each other. The disadvantage of one or more B vitamins can lead to a wide range of health problems. This article is examined in detail by each vitamin of group B, their functions, sources, deficiency symptoms and recommended doses.

Vitamin B1 (Tiamin)

Tiamin, also known as vitamin B1, is a key participant in energy metabolism, especially in carbohydrate metabolism. It helps transform carbohydrates, fats and proteins into energy that the body can use. Thiamine is also necessary for the normal functioning of the nervous system and heart health.

Tiamin functions in the body:

Energy metabolism: Tiamine is a cofactor of several enzymes that are critical for the breakdown of glucose and other carbohydrates. It participates in the Crebs cycle, which is the central way of production in cells.
Nervous system: Tiamin is necessary for the synthesis of acetylcholine, a neurotransmitter participating in the transmission of nerve impulses. He also plays a role in maintaining the myelin shell, which protects the nerve fibers.
Cardiovascular system: Tiamine helps maintain the normal function of the heart muscle and promotes healthy blood circulation.
Brain health: Tiamine is important for cognitive functions, memory and training.

Tiamin sources:

Enriched grain products: Bread, cereals, rice and pasta are often enriched with thiamine.
Pork: Pork is one of the best sources of thiamine.
Legumes: Beans, lentils and peas contain a significant amount of thiamine.
Nuts and seeds: Sunflower seeds and nuts of macadamia are good sources of thiamine.
Fish: Some types of fish, such as salmon and tuna, contain thiamine.
Yeast: Bear yeast and food yeast contain thiamine.

Symptoms of thiamine deficiency:

Since Classic disease associated with thiamine deficiency. It can manifest itself in the form of dry Beri-Beri (damage to the nervous system) and moist Bari-Bury (damage to the cardiovascular system).
Encephalopathy Vernika-Korsakov: Neurological disorder, characterized by confusion, impaired coordination and memory problems. It is often found in people who abuse alcohol.
Fatigue and weakness: Tiamine deficiency can lead to a decrease in the energy level and general weakness.
Irritability and depression: Tiamin plays a role in the function of the nervous system, so its deficiency can affect mood and mental health.
Loss of appetite and weight loss: Tiamine deficiency can lead to digestive and reduction in appetite.
Tingling and numbness in the limbs: Tiamin deficiency can damage the nerves, causing tingling, numbness and pain.

Recommended daily dose of thiamine:

The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women. Pregnant and lactating women need a little more thiamine.

Vitamin B2 (Riboflavin)

Riboflavin, or vitamin B2, plays an important role in energy metabolism, cell growth and the functioning of other vitamins of group B. It is necessary to turn food into energy and helps to protect the cells from damage by free radicals.

Riboflavin functions in the body:

Energy metabolism: Riboflavin is a component of the two main coofers: Flavmononucleotide (FMN) and Flavideninindinucleotide (FAD), which are involved in many redox reactions necessary for energy metabolism.
Growth and development: Riboflavin is necessary for normal growth, development and reproductive function.
Antioxidant Protection: Riboflavin helps to restore glutathione, a powerful antioxidant that protects the cells from damage to free radicals.
The functioning of other B vitamins B: Riboflavin is necessary to activate some other vitamins of group B, such as folic acid and vitamin B6.
Health of the skin, eye and nervous system: Riboflavin helps maintain the health of the skin, eyes and nervous system.

Riboflavin sources:

Dairy products: Milk, cheese and yogurt are good sources of riboflavin.
Eggs: Eggs contain riboflavin.
Meat: Beef, pork and bird contain riboflavin.
Green sheet vegetables: Spinach, cabbage and broccoli are good sources of riboflavin.
Enriched grain products: Bread, cereals, rice and pasta are often enriched with riboflavin.
Mushrooms: Some types of mushrooms, such as champignons and shiytake, contain riboflavin.
Almond: Almonds are a good source of riboflavin.

Symptoms of riboflavin deficiency:

Ariboflavinosis: The condition caused by a deficiency of riboflavin is characterized by the following symptoms:
- Heit: Inflammation and cracks in the corners of the mouth.
- Glossit: Inflammation of the tongue.
- Seborrheic dermatitis: A peeling rash on the skin, especially around the nose and mouth.
- Conjunctivitis: Inflammation of the mucous membrane of the eyes.
- Photophobia: Sensitivity to light.
Anemia: Riboflavin deficiency can contribute to the development of anemia.
Fatigue and weakness: Riboflavin deficiency can lead to a decrease in the energy level and general weakness.
Cataract: Some studies show that riboflavin deficiency can increase the risk of cataracts.

Recommended daily dose of riboflavin:

The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women. Pregnant and lactating women need a little more riboflavin.

Vitamin B3 (Niacin)

Niacin, also known as vitamin B3 or nicotinic acid, plays a vital role in energy metabolism, DNA refrap and functioning of the nervous system. It participates in more than 400 enzymatic reactions in the body.

Niacin functions in the body:

Energy metabolism: Niacin is a component of two main coofers: nicotinindenindininucleotide (NAD) and nicotinindinindininicoleotidfosphate (NADP), which participate in the redox reactions necessary for turning food into energy.
DNA Reapation: NAD is involved in DNA reparations and maintaining genomic stability.
Nervous system: Niacin is necessary for the normal functioning of the nervous system and maintaining brain health.
Close -to -level decrease in cholesterol: Niacin can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
Skin health: Niacin can help protect the skin from sun damage and improve its general condition.

Sources of Niacin:

Meat: Beef, pork and bird are good sources of niacin.
Fish: Tuny, salmon and anchousy contain niacin.
Enriched grain products: Bread, cereals, rice and pasta are often enriched with niacin.
Peanut: Arachis is a good source of niacin.
Mushrooms: Some types of mushrooms, such as champignons and shiytake, contain niacin.
Sunflower seeds: Sunflower seeds contain niacin.
Green vegetables: Some green vegetables, such as broccoli and asparagus, contain niacin.

Symptoms of niacin deficiency:

Pellagra: Classic disease associated with niacin deficiency. It is characterized by “three d”:
- Dermatitis: Symmetric rash on the skin, especially in areas subject to sunlight.
- Diarrhea: Digestion disorder, which can lead to diarrhea.
- Dementia: Reducing cognitive functions and mental disorder.
Fatigue and weakness: Niacin deficiency can lead to a decrease in the energy level and general weakness.
Loss of appetite and weight loss: Niacin deficiency can lead to digestive problems and reduction of appetite.
Headaches: Niacin deficiency can cause headaches.
Depression: Niacin deficiency can affect mood and mental health.

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 need a little more niacin.

Cautions when taking niacin:

High doses of niacin (exceeding 50 mg per day) can cause side effects, such as redness of the skin, itching, nausea and vomiting. In rare cases, high doses of niacin can damage the liver. Reception of niacin in high doses should be carried out under the supervision of a doctor.

Vitamin B5 (pantotenic acid)

Pantotenic acid, or vitamin B5, is necessary for the synthesis of coherent A (COA), which plays a key role in energy metabolism, synthesis of fatty acids, cholesterol and hormones. It participates in many biochemical reactions in the body.

Functions of pantothenic acid in the body:

Energy metabolism: COA is involved in the breakdown of carbohydrates, fats and proteins for energy.
Synthesis of fatty acids: COA is necessary for the synthesis of fatty acids, which are construction blocks of cell membranes and are used for energy production.
Cholesterol synthesis: COA is involved in the synthesis of cholesterol, which is necessary for the formation of cell membranes, hormones and bile acids.
Hormone synthesis: COA is involved in the synthesis of hormones of the adrenal glands, such as cortisol and aldosterone.
Skin health: Pantotenic acid can help improve skin hydration and reduce signs of aging.

Sources of pantothenic acid:

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

Meat: Beef, pork and poultry contain pantothenic acid.
Eggs: Eggs contain pantothenic acid.
Dairy products: Milk, cheese and yogurt are good sources of pantotenic acid.
Vegetables: Broccoli, avocados and mushrooms contain pantothenic acid.
Grain products: Whole grains contain pantothenic acid.
Legumes: Beans, lentils and peas contain pantothenic acid.

Symptoms of pantothenic acid deficiency:

The deficiency of pantothenic acid is rare, but can cause the following symptoms:

Fatigue and weakness: A deficiency of pantothenic acid can lead to a decrease in the energy level and general weakness.
Headaches: Pantothenic acid deficiency can cause headaches.
Irritability: A deficiency of pantothenic acid can affect mood and cause irritability.
Sleep violation: Pantothenic acid deficiency can lead to sleep problems.
Tingling and numbness in the limbs: The deficiency of pantothenic acid can damage the nerves, causing tingling, numbness and pain.
Burning in the legs: The “burning stop” syndrome can be associated with a deficiency of pantothenic acid.

Recommended daily dose of pantothenic acid:

Since the deficiency of pantothenic acid is rare, there is no official recommended daily dose. However, the adequate level of pantothenic acid consumption is 5 mg for adults.

Vitamin B6 (pyridoxin)

Pyridoxine, or vitamin B6, is involved in more than 100 enzymatic reactions, mainly associated with amino acid metabolism. It is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood, sleep and other important functions.

Pyridoxine functions in the body:

Amino acid metabolism: Pyridoxine is necessary for the splitting of amino acids and the synthesis of new proteins.
Synthesis neurotransmitted: Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep, appetite and other important functions.
The formation of red blood cells: Pyridoxine is necessary for the formation of hemoglobin, which tolerates oxygen in red blood cells.
The function of the immune system: Pyridoxine supports the function of the immune system and helps to fight infections.
Brain health: Pyridoxine is important for cognitive functions and brain health.

Sources of pyridoxine:

Meat: Beef, pork and bird contain pyridoxine.
Fish: Salmon, tuna and cod contain pyridoxine.
Vegetables: Pyridoxine contains potatoes, bananas, avocados and spinach.
Fruits: Bananas and avocados are good sources of pyridoxine.
Grain products: Whole grains contain pyridoxin.
Legumes: Beans, lentils and peas contain pyridoxine.
Nuts and seeds: Sunflower seeds and walnuts contain pyridoxine.

Symptoms of pyridoxine deficiency:

Anemia: Pyridoxine deficiency can cause anemia.
Dermatitis: Pyridoxine deficiency can cause skin rashes.
Depression: Pyridoxine deficiency can affect mood and mental health.
Irritability: Pyridoxine deficiency can cause irritability.
Convulsions: In severe cases, pyridoxine deficiency can cause convulsions.
Tingling and numbness in the limbs: Pyridoxine deficiency can damage the nerves, causing tingling, numbness and pain.
The weakness of the immune system: Pyridoxine deficiency can weaken the immune system.

Recommended daily dose of pyridoxine:

The recommended daily dose of pyridoxine is 1.3 mg for adults aged 19 to 50 years. People over 50 are required a little more pyridoxine (1.7 mg for men and 1.5 mg for women). Pregnant and lactating women also need more pyridoxine.

Cautions when taking pyridoxine:

High doses of pyridoxine (exceeding 100 mg per day) for a long time can cause damage to nerves, leading to tingling, numbness and pain in the limbs. The pyridoxine in high doses should be carried out under the supervision of a doctor.

Vitamin B7 (Biotin)

Biotin, also known as vitamin H, is necessary for the metabolism of carbohydrates, fats and proteins. It also plays an important role in maintaining the health of the skin, hair and nails.

Biotin functions in the body:

Metabolism of carbohydrates, fats and proteins: Biotin is a cofactor of several enzymes involved in the metabolism of carbohydrates, fats and proteins.
Synthesis of fatty acids: Biotin is necessary for the synthesis of fatty acids.
Gluconeogenesis: Biotin is involved in gluconeogenesis, the process of formation of glucose from non -carbohydrate sources.
Health of the skin, hair and nails: Biotin can help improve the health of the skin, hair and nails.

Sources of biotin:

Biotin is widespread in food products, so its deficiency is rare. Good sources of biotin:

Eggs: Eggs contain 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.
Avocado: Avocado contains biotin.
Sweet potato: Sweet potatoes contain biotin.

Symptoms of Biotin deficiency:

Biotin deficiency is rare, but can cause the following symptoms:

Hair loss: Biotin deficiency can lead to hair loss.
Skin rashes: Biotin deficiency can cause skin rashes, especially around the nose and mouth.
Fitty nails: Biotin deficiency can lead to fragility of nails.
Fatigue: Biotin deficiency can lead to fatigue.
Depression: Biotin deficiency can affect mood and mental health.
Tingling and numbness in the limbs: Biotin deficiency can damage the nerves, causing tingling, numbness and pain.

Recommended daily dose of biotin:

Since the Biotin deficiency is rare, there is no official recommended daily dose. However, the adequate level of biotin consumption is 30 μg for adults.

Cautions when taking biotin:

Reception of biotin in high doses can affect the results of some laboratory tests, such as thyroid hormones tests. It is important to inform the doctor if you take biotin additives so that he can correctly interpret the test results.

Vitamin B9 (folic acid)

Folic acid, also known as a folate, is necessary for the growth and division of cells, as well as for the synthesis of DNA and RNA. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus.

Folic acid functions in the body:

Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, the genetic material of the cells.
Cell growth and division: Folic acid is necessary for the growth and division of cells, especially in rapidly dividing tissues, such as bone marrow and intestinal mucosa.
Prevention of defects in the nervous tube: Folic acid plays a critical role in the prevention of defects in the nervous tube in the fetus during pregnancy.
Homocysteine metabolism: Folic acid helps to turn homocysteine, amino acid, into other substances. A high level of homocysteine can be associated with an increased risk of cardiovascular disease.
The formation of red blood cells: Folic acid is necessary for the formation of healthy red blood cells.

Folic acid sources:

Green sheet vegetables: Spinach, Romen salad and asparagus are good sources of folic acid.
Legumes: Lentils, beans and peas contain folic acid.
Citrus: Oranges, grapefruits and lemons contain folic acid.
Avocado: Avocado contains folic acid.
Broccoli: Broccoli contains folic acid.
Enriched grain products: Bread, cereals, rice and pasta are often enriched with folic acid.

Symptoms of folic acid deficiency:

Megaloblastic anemia: Folic acid deficiency can cause megaloblastic anemia, characterized by large, immature red blood cells.
Fatigue: Folic acid deficiency can lead to fatigue.
Weakness: Folic acid deficiency can lead to weakness.
Irritability: Folic acid deficiency can cause irritability.
Taries in the mouth: Folic acid deficiency can cause ulcers in the mouth.
Diarrhea: Folic acid deficiency can cause diarrhea.
Increased risk of defects in the nervous tube in the fetus: Folic acid deficiency during pregnancy can increase the risk of defects in the nerve tube in the fetus, such as Spina Bifida.

Recommended daily dose of folic acid:

The recommended daily dose of folic acid is 400 mcg for adults. Pregnant women are recommended to take 600 μg of folic acid per day, and feeding women – 500 mcg per day.

Cautions when taking folic acid:

Taking folic acid in high doses can mask vitamin B12 deficiency. It is important to check the level of vitamin B12 before starting taking folic acid in high doses.

Vitamin B12 (cobalamin)

Vitamin B12, also known as cobalamin, is necessary for the functioning of the nervous system, the formation of red blood cells and DNA synthesis. It plays an important role in maintaining brain health and cognitive functions.

Vitamin B12 functions in the body:

The functioning of the nervous system: Vitamin B12 is necessary for the formation of a myelin shell that protects the nerve fibers. Vitamin B12 deficiency can lead to nerves damage and neurological problems.
The formation of red blood cells: Vitamin B12 is necessary for the formation of healthy red blood cells. Vitamin B12 deficiency can cause pernicious anemia, characterized by large, immature red blood cells.
DNA synthesis: Vitamin B12 is necessary for the synthesis of DNA, the genetic material of cells.
Homocysteine metabolism: Vitamin B12 helps to turn homocysteine, amino acid, into other substances. A high level of homocysteine can be associated with an increased risk of cardiovascular disease.
Brain health: Vitamin B12 is important for cognitive functions and brain health.

Sources of vitamin B12:

Vitamin B12 is contained only in animal products.

Meat: Beef, pork and bird contain vitamin B12.
Fish: Salmon, tuna and cod contain vitamin B12.
Eggs: Eggs contain vitamin B12.
Dairy products: Milk, cheese and yogurt are good sources of vitamin B12.
Enriched products: Some products, such as vegetable milk and breakfast flakes, are enriched with vitamin B12.

Symptoms of vitamin B12 deficiency:

Personic anemia: Vitamin B12 deficiency can cause pernicious anemia, characterized by large, immature red blood cells.
Fatigue: Vitamin B12 deficiency can lead to fatigue.
Weakness: Vitamin B12 deficiency can lead to weakness.
Tingling and numbness in the limbs: Vitamin B12 deficiency can damage the nerves, causing tingling, numbness and pain.
Memory problems: Vitamin B12 deficiency can affect cognitive functions and cause memory problems.
Depression: Vitamin B12 deficiency can affect mood and mental health.
Balance: Vitamin B12 deficiency can violate the balance and coordination.

Risk factors for vitamin B12 deficiency:

Vegetarianism and veganism: People who adhere to a vegetarian or vegan diet are at risk of vitamin B12 deficiency, since it is found only in animal products.
Age: Older people often experience difficulties with the assimilation of vitamin B12 from food.
Diseases of the gastrointestinal tract: Diseases, such as Crohn’s disease and celiac disease, can violate the absorption of vitamin B12.
Reception of some drugs: Some drugs, such as proton pump inhibitors (IPP) and metformin, can affect the assimilation of vitamin B12.
Personic anemia: Pernicious anemia is an autoimmune disease in which the body cannot absorb vitamin B12 from food.

Recommended daily dose of vitamin B12:

The recommended daily dose of vitamin B12 is 2.4 μg for adults.

Cautions when taking vitamin B12:

Vitamin B12 is considered safe in most doses. However, people with Leber’s disease (hereditary eye disease) should avoid taking high doses of vitamin B12.

In conclusion, B vitamins are important nutrients necessary for many vital processes in the body. Maintaining an adequate level of B vitamins through a balanced diet or additive is crucial for maintaining optimal health and well -being. In case of suspicion of a deficiency of B vitamins, it is recommended to consult a doctor to examine and prescribe the appropriate treatment.