B vitamins B: Why do the body need them

B vitamins B: A detailed guide for functions, sources and health importance

1. General overview of group b vitamins

B vitamins are a complex of eight water -soluble vitamins that play a critical role in many aspects of cellular metabolism. They function as coofers, helping enzymes perform various biochemical reactions necessary for maintaining health and well -being. Each vitamin of group B has unique properties and functions, but they also work synergically, supporting each other. The disadvantage of one or more B vitamins can lead to various health problems.

2. TIAMIN (Vitamin B1)

2.1. Thiamine features:

Tiamine is necessary for the metabolism of carbohydrates, fats and proteins. It plays a key role in the production of energy, especially in the Crebs cycle (tricarbon acid cycle), which is a central metabolic route for obtaining energy in cells. Tiamin is also important for the normal function of the nervous system, as it is involved in the synthesis of acetylcholine, neurotransmitter necessary for the transfer of nerve impulses. In addition, thiamine contributes to growth and development.

2.2. Tiamin sources:

• Grain: Whole grain products (brown rice, oats, whole grain bread) are good sources of thiamine. Grain processing can reduce the content of thiamine.
• Legumes: Beans, peas, lentils are excellent sources of thiamine.
• Nuts and seeds: Sunflower seeds, Brazilian nuts and other nuts contain thiamine.
• Meat: Pork, especially low -fat, is a good source of thiamine.
• Fish: Some species of fish contain a small amount of thiamine.
• Vegetables: Green sheet vegetables, such as spinach, contain thiamine.

2.3. Tiamine deficit:

Tiamine deficiency can lead to various health problems, including:

• Since Classic disease associated with thiamine deficiency. There are several forms of Beri-Buri:
  • Sukhaaya has since: It is characterized by damage to the nervous system, leading to muscle weakness, paralysis and damage to the nerves.
  • Wet Bari-Bari: It is characterized by damage to the cardiovascular system, leading to edema, shortness of breath and an increase in the heart.
  • Acute (infantile) Beri-Buri: It is found in infants who are on breast feeding from mothers with a deficiency of thiamine. Symptoms include vomiting, diarrhea, cramps and heart failure.
• Vernike-Korsakova syndrome: A neurological disorder associated with a deficiency of thiamine, often observed in people with alcohol dependence. It is characterized by confusion, ataxia (impaired coordination of movements) and ophthalmoplegia (paralysis of the eye muscles).
• Other symptoms of deficiency: Fatigue, irritability, loss of appetite, problems with memory and concentration of attention.

2.4. Tiamin deficiency risk factors:

• Alcoholism: Alcohol prevents the absorption of thiamine and increases its excretion from the body.
• Unstable nutrition: Diet, poor in whole grains, legumes and meat, can lead to a deficiency of thiamine.
• Chronic diseases: Some diseases, such as Crohn’s disease and ulcerative colitis, may disrupt the absorption of thiamine.
• Reception of some drugs: Some drugs, such as diuretics, can increase the excretion of thiamine from the body.
• Dialysis: Patients on dialysis are at risk of thiamine deficiency.

2.5. Recommended daily dose of thiamine:

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

3. Riboflavin (vitamin B2)

3.1. Riboflavin functions:

Riboflavin plays an important role in energy metabolism, participating in redox reactions. It is a component of the two main coofers: Flavmononucleotide (FMN) and flavidenindininucleotide (FAD). These coenzymes are necessary for many enzymes involved in the metabolism of carbohydrates, fats and proteins. Riboflavin is also important for maintaining the health of the skin, mucous membranes and vision. It helps to protect cells from oxidative stress, acting as an antioxidant.

3.2. Riboflavin sources:

• Dairy products: Milk, yogurt and cheese are good sources of riboflavin.
• Eggs: Eggs contain riboflavin.
• Meat: The liver, kidneys and heart are rich sources of riboflavin. Low -fat meat also contains riboflavin.
• Green sheet vegetables: Spinach, broccoli and other green leafy vegetables contain riboflavin.
• Enriched products: Many bread cereals and other products are enriched with riboflavin.
• Nuts and seeds: The almonds contain a riboflavin.

3.3. Fisheries deficiency:

Riboflavin deficiency can lead to various symptoms, including:

• Ariboflavinosis: The term denoting riboflavin deficiency.
• Heyrozy: Cracks and soreness in the corners of the mouth.
• Glossit: Inflammation of the tongue that makes it red and painful.
• Seborrheic dermatitis: Peeling of the skin, especially around the nose and mouth.
• Photophobia: Sensitivity to light.
• Inflammation of the mucous membrane of the eyes: Redness and itching in the eyes.
• Anemia: Riboflavin is necessary for the metabolism of iron and the production of red blood cells.

3.4. Risk factors of riboflavin deficiency:

• Unstable nutrition: Diet, poor in dairy products, meat and green leafy vegetables, can lead to riboflavin deficiency.
• Alcoholism: Alcohol can interfere with the absorption of riboflavin.
• Reception of some drugs: Some drugs, such as tricyclic antidepressants, may impede the absorption of riboflavin.
• Diseases of the gastrointestinal tract: Some diseases, such as Crohn’s disease and ulcerative colitis, may disrupt riboflavin absorption.
• Diabetes: People with diabetes can have an increased risk of riboflavin deficiency.

3.5. Recommended daily dose of riboflavin:

Riboflavin RSD is 1.3 mg for men and 1.1 mg for women. Pregnant and lactating women need a little more riboflavin.

4. Niacin (Vitamin B3)

4.1. Niacina features:

Niacin plays an important role in energy metabolism, participating in redox reactions. It is a component of two important coofers: nicotinindinindinucleotide (above) and nicotinydenindinindinucleotidfosphate (NAS). These coofers are necessary for hundreds of enzymes involved in the metabolism of carbohydrates, fats, proteins and DNA. Niacin is also important for maintaining the health of the skin, nervous system and digestive system. In high doses, niacin can reduce cholesterol.

4.2. Sources of Niacin:

• Meat: Chicken, beef, pork and fish are good sources of niacin.
• Nuts and seeds: Arachis and sunflower seeds contain niacin.
• Grain: Enriched grain products contain niacin.
• Legumes: Beans, peas and lentils contain niacin.
• Mushrooms: Mushrooms contain niacin.

4.3. Niacina deficiency:

Niacin’s deficiency can lead to Pellagra, a disease characterized by “three D”: dermatitis, diarrhea and dementia.

• Dermatitis: Symmetric rash on the skin, especially in areas subject to sun.
• Diarrhea: Inflammation of the intestinal mucosa, leading to diarrhea.
• Dementia: Memory loss, confusion of consciousness and other cognitive disorders.

Other symptoms of niacin deficiency may include:

• Fatigue:
• Loss of appetite:
• Headache:
• Insomnia:

4.4. Risk factors for niacin deficiency:

• Unstable nutrition: Diet, poor in meat, nuts and grain, can lead to niacin deficiency.
• Alcoholism: Alcohol can prevent Niacin’s absorption.
• Hartnupa disease: A genetic disease that violates the absorption of a tripophane, amino acid, which can be transformed into niacin in the body.
• Carcinoid syndrome: A condition in which the tumors are distinguished by a large amount of serotonin, which can reduce the availability of tripophanes for the production of niacin.
• Reception of some drugs: Some drugs, such as isoniazide (used to treat tuberculosis), may prevent the transformation of tripophane into niacin.

4.5. Recommended daily dose of niacin:

Niacin RSD is 16 mg for men and 14 mg for women. Pregnant and lactating women need a little more niacin.

4.6. Niacin toxicity:

Reception of high doses of niacin (more than 35 mg per day) can lead to side effects, including:

• Redness of the skin: A feeling of warmth and redness of the skin, especially on the face and neck.
• Quickly:
• Nausea:
• Vomit:
• Liver damage: In rare cases, high doses of niacin can lead to liver damage.

5. Pantotenic acid (vitamin B5)

5.1. Pantotenic acid functions:

Pantotenic acid is necessary for the synthesis of coherent A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. COA is necessary for the cycle of Krebs, synthesis of fatty acids, cholesterol and steroid hormones. Pantotenic acid is also involved in the synthesis of hemoglobin and neurotransmitters.

5.2. Sources of pantothenic acid:

Pantotenic acid is widespread in food products, so the deficiency is rare.

• Meat: Chicken, beef, pork and fish are good sources of pantothenic acid.
• Eggs: Eggs contain pantothenic acid.
• Dairy products: Milk, yogurt and cheese contain pantothenic acid.
• Vegetables: Broccoli, avocados, mushrooms and sweet potatoes contain pantothenic acid.
• Grain: All -grain products contain pantothenic acid.
• Legumes: Beans, peas and lentils contain pantothenic acid.

5.3. Pantothenic acid deficiency:

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

• Fatigue:
• Headache:
• Irritability:
• Insomnia:
• Numbness and tingling in the arms and legs:
• Abdominal pain:
• Muscle cramps:

5.4. Risk factors of pantothenic acid deficiency:

• Severe malnutrition:
• Some rare genetic diseases:

5.5. Recommended daily dose of pantotenic acid:

Adequate consumption (AP) pantothenic acid is 5 mg for adults.

6. Pyridoxine (vitamin B6)

6.1. Functions Pyridoxine:

Pyridoxine plays an important role in the metabolism of amino acids, carbohydrates and fats. It is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine. Pyridoxine is also involved in the synthesis of hemoglobin and immune function. It is important for the development of the brain and nervous system.

6.2. Sources of pyridoxine:

• Meat: Chicken, beef, pork and fish are good sources of pyridoxine.
• Nuts and seeds: Sunflower seeds and walnuts contain pyridoxin.
• Legumes: Beans, peas and lentils contain pyridoxine.
• Vegetables: Pyridoxine contains potatoes, bananas, spinach and broccoli.
• Grain: Enriched grain products contain pyridoxin.

6.3. Pyridoxine deficiency:

Pyridoxine deficiency can lead to the following symptoms:

• Anemia:
• Dermatitis:
• Cracks in the corners of the mouth (Haleoz):
• Glossitis (inflammation of the tongue):
• Depression:
• Confusion:
• Convulsions:
• Weakening of immunity:

6.4. Pyridoxine risk factors:

• Alcoholism: Alcohol prevents pyridoxine metabolism.
• Reception of some drugs: Some drugs, such as isoniazide (used to treat tuberculosis) and oral contraceptives, can reduce the level of pyridoxine in the body.
• Kidney diseases:
• Autoimmune diseases:

6.5. Recommended daily dose of pyridoxine:

Pyridoxine RSD is 1.3 mg for adults under 50 years old. For adults over 50, RSD is 1.7 mg for men and 1.5 mg for women.

6.6. Pyridoxine toxicity:

Taking high doses of pyridoxine (more than 100 mg per day) for a long time can lead to damage to nerves (peripheral neuropathy), which causes numbness and tingling in the arms and legs.

7. Biotin (Vitamin B7)

7.1. Functions Biotina:

Biotin plays an important role in the metabolism of carbohydrates, fats and proteins. It is a coherent for several enzymes involved in carboxylation, the processes necessary for gluconeogenesis (the formation of glucose from non -nuclear sources), the synthesis of fatty acids and amino acid metabolism. Biotin is also important for maintaining the health of the skin, hair and nails.

7.2. Sources of biotin:

Biotin is found in many foods, and it can also be synthesized by bacteria in the intestines.

• Eggs: Especially egg yolk is a good source of biotin.
• Liver:
• Nuts and seeds: Almonds, walnuts, peanuts and sunflower seeds contain biotin.
• Salmon:
• Pork:
• Avocado:
• Sweet potato:

7.3. Biotin deficiency:

Biotin’s deficiency is rare, but can lead to the following symptoms:

• Hair loss:
• Fitty nails:
• Dermatitis:
• Conjunctivitis:
• Neurological symptoms: Depression, fatigue, hallucinations.

7.4. Risk factors for biotin deficiency:

• The use of raw eggs: Raw egg proteins contain avidine, protein that binds biotin and prevents its absorption.
• Biotinidase deficiency: A rare genetic disease that prevents the release of biotin from food.
• Long -term intravenous nutrition (without the addition of biotin):
• Some drugs: Some drugs, such as antibiotics, can disrupt the synthesis of biotin with bacteria in the intestines.
• Pregnancy: The need for biotin increases during pregnancy.

7.5. Recommended daily dose of biotin:

AP BIOTINA is 30 μg for adults.

8. Folic acid (vitamin B9)

8.1. Folic acid functions:

Folic acid is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. It plays an important role in cellular division and growth, therefore it is especially important during pregnancy for the development of the fetus. Folic acid is also necessary for the formation of red blood cells and the prevention of anemia. It is also important for the normal function of the nervous system.

8.2. Folic acid sources:

• Dark green leafy vegetables: Spinach, broccoli, Roman salad, asparagus.
• Legumes: Lentils, beans, peas.
• Citrus: Orange, grapefruit.
• Avocado:
• Liver:
• Enriched products: Many cereal products are enriched with folic acid.

8.3. Folic acid deficiency:

Folic acid deficiency can lead to the following problems:

• Megaloblastic anemia: The type of anemia, in which red blood cells become abnormally large and immature.
• Congenital defects: Folic acid deficiency during pregnancy can increase the risk of defects in the nervous tube in the fetus, such as the spine of the spine (spina bifida) and anencephaly.
• Increased risk of cardiovascular disease: Folic acid helps to reduce homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular disease.
• Neurological problems: Depression, fatigue, irritability, memory problems.

8.4. Risk factors for folic acid deficiency:

• Unstable nutrition: Diet, poor in green leafy vegetables, legumes and citrus fruits, can lead to a deficiency of folic acid.
• Alcoholism: Alcohol prevents the absorption of folic acid.
• Diseases of the gastrointestinal tract: Some diseases, such as Crohn’s disease and ulcerative colitis, can disrupt the absorption of folic acid.
• Reception of some drugs: Some drugs, such as methotrexate and sulfasalazine, may prevent the absorption of folic acid.
• Pregnancy: The need for folic acid increases during pregnancy.

8.5. Recommended daily dose of folic acid:

Folic acid RSD 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.

9. Kobalamin (vitamin B12)

9.1. Cobalamine functions:

Cobalamin is necessary for the synthesis of DNA, the formation of red blood cells and maintaining the health of the nervous system. It plays an important role in the metabolism of fatty acids and amino acids. Cobalamin is also necessary for the formation of myelin, a protective layer surrounding the nerve fibers.

9.2. Sources of cobalamine:

Cobalamin is found only in animal products.

• Meat: Beef, pork, bird and fish are good sources of cobalamin.
• Dairy products: Milk, cheese and yogurt contain cobalamin.
• Eggs: Eggs contain cobalamin.
• Enriched products: Some plant products, such as enriched soy drinks and vegetarian meat substitutes, can be enriched with cobalamin.

9.3. Cobalamin deficiency:

Cobalamine deficiency can lead to the following problems:

• Megaloblastic anemia: The type of anemia, in which red blood cells become abnormally large and immature.
• Neurological problems: Numbness and tingling in the arms and legs, weakness, problems with coordination, loss of memory, depression, confusion. In severe cases, cobalamin deficiency can lead to irreversible damage to the nerves.
• Increased risk of cardiovascular disease: Cobalamin helps to reduce homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular disease.

9.4. Risk factors for cobalamine deficiency:

• Vegetarianism and veganism: Since cobalamin is found only in animal products, vegetarians and vegans are at risk of cobalamin deficiency if they do not use enriched foods or do not accept additives.
• Age: With age, the body’s ability to absorb cobalamin decreases.
• Personic anemia: Autoimmune disease that destroys the stomach cells that produce the internal factor, the protein necessary for the absorption of cobalamin.
• Diseases of the gastrointestinal tract: Some diseases, such as Crohn’s disease and ulcerative colitis, may disrupt cobalamin absorption.
• Operations on the stomach or intestines: Removing part of the stomach or intestines can reduce the body’s ability to absorb cobalamin.
• Reception of some drugs: Some drugs, such as metformin (used for the treatment of diabetes) and proton pump inhibitors (used to reduce the acidity of the stomach), may prevent the absorption of cobalamin.

9.5. Recommended daily dose of cobalamine:

Cobalamine RSD is 2.4 mcg for adults.

10. Interaction of group B vitamins with other nutrients and drugs

B vitamins interact with each other, as well as with other nutrients and drugs.

• Interaction between B vitamins B: For example, folic acid and cobalamin are necessary for the formation of red blood cells. The deficiency of one of these vitamins can lead to anemia.
• Interaction with other nutrients: For example, riboflavin is necessary for iron metabolism. Riboflavin deficiency can worsen the absorption of iron.
• Interaction with drugs: Some drugs, such as isoniazide (used to treat tuberculosis), may prevent vitamin B6 metabolism. Other drugs, such as metformin (used for the treatment of diabetes), can prevent the absorption of vitamin B12.

11. Symptoms of an overdose of group B vitamins and risks

Since group B vitamins are water -soluble, excess is usually excreted in the urine. However, taking very high doses of some vitamins of group B can lead to side effects.

• Niacin: High doses of niacin can cause redness of the skin, itching, nausea, vomiting and damage to the liver.
• Vitamin B6: High doses of vitamin B6 can cause nerves damage (peripheral neuropathy).
• Folic acid: High doses of folic acid can mask vitamin B12 deficiency.

It is important to observe the recommended doses of B vitamins B and consult a doctor before taking additives, especially in high doses.

12. The role of group B vitamins in the health of various population groups

The need for vitamins of group B can vary depending on the age, gender, state of health and lifestyle.

• Pregnant and lactating women: Pregnant and lactating women need more folic acid and cobalamin to maintain the health of both the mother and the child.
• Elderly people: Older people are at risk of cobalamin deficiency due to a decrease in the body’s ability to absorb this vitamin.
• Vegetarians and vegans: Vegetarians and vegans are at risk of cobalamin deficiency, since this vitamin is found only in animal products.
• People with chronic diseases: People with chronic diseases, such as Crohn’s disease and ulcerative colitis, may have an increased risk of deficiency of group B vitamins due to impaired nutrient absorption.
• People who abuse alcohol: Alcohol prevents the absorption of many vitamins of group B.

13. B vitamins and mental health

B vitamins play an important role in maintaining mental health.

• Vitamin B12: Vitamin B12 deficiency can lead to depression, anxiety, irritability and memory problems.
• Folic acid: Folic acid deficiency is associated with an increased risk of depression.
• Vitamin B6: Vitamin B6 is necessary for the synthesis of neurotransmitters, such as serotonin and dopamine, which play an important role in regulating mood.

14. B vitamins and sports achievements

B vitamins are necessary for energy metabolism, so they are important for athletes.

• TIAMIN, RIBOFLAVIN AND NIACIN: These vitamins are involved in the metabolism of carbohydrates, fats and proteins, providing energy for physical activity.
• Vitamin B6: Vitamin B6 is necessary for amino acid metabolism, which are important for muscle restoration after training.
• Vitamin B12: Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to the muscles.

15. Conclusion: The importance of a balanced diet and, if necessary, additives

Maintaining an adequate level of B vitamins is crucial for general health and well -being. The best way to get a sufficient amount of B vitamins is a balanced diet rich in whole grains, legumes, meat, fish, eggs, dairy products, green leafy vegetables and fruits. In some cases, add -ons may be required, especially for people with an increased risk of deficiency. It is important to consult a doctor or nutritionist to determine if you need additives of group B vitamins and in what dosage.