B vitamins B: Why do the body need them

B vitamins B: Why do the body need them

B vitamins b – This is a complex of water -soluble organic compounds that play a key role in many vital processes taking place in the human body. Contrary to widespread opinion, Vitamin B is not one vitamin, but a whole group consisting of eight separate vitamins, each of which has unique functions and contributes to general health and well -being. The disadvantage of even one of these vitamins can lead to various health problems, emphasizing the importance of maintaining the adequate level of group B vitamins in the body.

1. Vitamin B1 (thiamine): Energy from carbohydrates and health of the nervous system

Tiamin, also known as vitamin B1, is a necessary cofactor for several enzymes involved in the metabolism of carbohydrates, amino acids and fats. It plays a critical role in the process of transforming carbohydrates, the main source of energy for the body, into energy that cells can use for functioning. In particular, thiamine is involved in the decarboxylation of alpha coat acids, which is a key step in the Krebs cycle (also known as the Tricarbon acid cycle), the main metabolic path that provides our cells with energy.

• Metabolism of carbohydrates: Tiamin is necessary for the work of the pyruvate-heine complex (PDH), which catalyzes the transformation of the pyrowat into acetyl-koa, the key component of the Crebs cycle. Without enough thiamine, this process is disturbed, which leads to the accumulation of pyruvat and lactate, causing fatigue, muscle weakness and other symptoms of deficiency.
• The function of the nervous system: Tiamine plays an important role in maintaining the health of the nervous system. It is necessary for the synthesis of acetylcholine, neurotransmitter, which plays an important role in transmitting nerve impulses and maintaining cognitive functions. Tiamin also participates in maintaining the myelin shell, a protective layer surrounding the nerve fibers and ensuring the effective transmission of nerve impulses.
• Cardiovascular system: Tiamine contributes to the normal functioning of the cardiovascular system. It helps regulate the heart rhythm and supports the healthy functioning of the vessels.

Tiamine deficit:

Tiamine deficiency, known as Beri Bury, can manifest itself in various forms, depending on which systems of organs are mainly affected.

• Sukhoi Bari-Bari: It is characterized by neurological symptoms such as peripheral neuropathy (numbness, tingling and weakness in the limbs), impaired coordination, confusion and paralysis.
• Wet Bari-Bari: It is characterized by cardiovascular problems, such as cardiomegaly (heart increase), heart failure, edema (fluid retention) and shortness of breath.
• Vernike-Korsakova syndrome: A severe neurological disorder that occurs as a result of a thiamine deficiency is often observed in people who abuse alcohol. It is characterized by a triad of symptoms: encephalopathy of Wernick (confusion, impaired coordination, paralysis of the eye muscles), amnesia (memory loss) and confabulation (inventing false memories).

Tiamin sources:

Good sources of thiamine are:

• Whole grain products (brown rice, oatmeal, whole grain bread)
• Legumes (peas, beans, lentils)
• Pork
• Nuts and seeds
• Enriched products (cereals, bread)

2. Vitamin B2 (riboflavin): cell growth, energy and skin health

Riboflavin, or vitamin B2, is a key component of two main coofers: Flavmononucleotide (FMN) and Flavideninindinucleotide (FAD). These coofers are involved in many redox reactions necessary for the production of energy, growth and restoration of cells, as well as for the metabolism of fats, carbohydrates and proteins.

• Energy production: FMN and FAD play an important role in the Crebs cycle and the electron transfer chains, the main metabolic pathways that provide our cells with energy. They participate in the transfer of electrons from some molecules to another, releasing energy, which is then used for the production of ATP (adenosine triphosphate), the main “energy currency” of the cell.
• Cell growth and development: Riboflavin is necessary for the normal growth and development of cells, as well as to maintain tissue health, especially the skin, mucous membranes and eyes. It is involved in the synthesis of DNA and RNA, the main genetic materials of the cell, as well as in the process of cellular division and differentiation.
• Metabolism of drugs and toxins: FAD-dependent enzymes play an important role in the metabolism of drugs and toxins in the liver. They help neutralize harmful substances and facilitate their excretion from the body.

Fisheries deficiency:

Riboflavin deficiency, known as ariboflavinosis, can manifest itself in the form:

• Inflammation of the mucous membranes: Heilosis (cracks in the corners of the mouth), glossitis (inflammation of the tongue), stomatitis (inflammation of the mucous membrane of the oral cavity).
• Dermatitis: Seborrheic dermatitis (peeling of the skin, especially on the face, the scalp of the head and chest).
• Anemia: Normochromic normocytic anemia (a decrease in the number of red blood cells of normal size and color).
• Sensitivity to light: Photophobia (increased sensitivity to light).

Riboflavin sources:

Good sources of riboflavin are:

• Dairy products (milk, yogurt, cheese)
• Eggs
• Meat (especially the liver)
• Green sheet vegetables (spinach, broccoli)
• Enriched products (cereals, bread)

3. Vitamin B3 (niacin): energy, DNA and skin health

Niacin, or vitamin B3, exists in two main forms: nicotinic acid and nicotinamide. Both forms of niacin are the predecessors of two important coofers: nicotinindenindininucleotide (above) and nicotinindinindinuinocleotidfosphate (NAS). These coofers are involved in more than 400 different enzymatic reactions in the body, which makes Niacin one of the most important vitamins of group B.

• Energy production: Participates in glycolysis, the Crebca cycle and the electron transfer chains, the main metabolic tracks that provide our cells with energy. It acts as a carrier of electrons, helping to convert energy from food into energy that cells can use.
• DNA replication and restoration: A important role in the replication and restoration of DNA, the main processes necessary to maintain the integrity of the genetic material and prevent mutation plays.
• Antioxidant Protection: NDF is involved in antioxidant cell protection. It is necessary for the work of the enzyme glutathioneuctase, which helps to restore glutathione, a powerful antioxidant that protects cells from damage to free radicals.
• Skin health: Niacin helps maintain the health of the skin, mucous membranes and nervous system. It contributes to normal blood circulation in the skin and helps to protect it from damage by ultraviolet radiation.
• Close -to -level decrease in cholesterol: Niacin in the form of nicotinic acid can be used to reduce blood cholesterol. It helps to reduce the level of “bad” cholesterol (LDL) and triglycerides and increase the level of “good” cholesterol (HDL). However, high doses of nicotinic acid can cause side effects, so it should be taken only under the supervision of a doctor.

Niacina deficiency:

A severe niacin deficiency leads to Pellagra, a disease that is characterized by “three D”: dermatitis, diarrhea and dementia.

• Dermatitis: Symmetric dermatitis affecting areas of the skin, exposed to the sun.
• Diarrhea: Inflammation of the mucous membrane of the gastrointestinal tract, leading to diarrhea.
• Dementia: Cognitive disorders, including memory loss, confusion and depression.

Sources of Niacin:

Good sources of Niacin are:

• Meat (especially poultry and fish)
• Nuts and seeds
• Legumes
• Whole grain products
• Enriched products (cereals, bread)

4. Vitamin B5 (pantothenic acid): energy, hormones and hair health

Pantotenic acid, or vitamin B5, is a component of coherent A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. KOA is involved in more than 100 different enzymatic reactions in the body, which makes pantotenic acid the necessary nutrient.

• Energy production: KOA is involved in the Crebs cycle, the main metabolic path, which provides energy to our cells. It helps to transform food into energy that cells can use for functioning.
• Hormone synthesis: Pantotenic acid is necessary for the synthesis of some hormones, including adrenal hormones (cortisol, aldosterone), sex hormones (estrogen, testosterone) and melatonin.
• Cholesterol synthesis: KOA is involved in the synthesis of cholesterol, which is necessary to build cell membranes and synthesis of steroid hormones.
• Health of the skin and hair: Pantotenic acid helps to maintain the health of the skin and hair. It helps to moisturize the skin and strengthen hair.

Pantothenic acid deficiency:

Pantothenic acid deficiency is rare, since it is widespread in food. However, in case of deficiency, the following symptoms may be observed:

• Fatigue
• Headaches
• Irritability
• Insomnia
• Numbness and tingling in arms and legs
• Stomach ache

Sources of pantothenic acid:

Good sources of pantothenic acid are:

• Meat
• Eggs
• Dairy products
• Vegetables (broccoli, avocado, mushrooms)
• Whole grain products
• Legumes

5. Vitamin B6 (pyridoxine): amino acids, neurotransmitters and immune system

Vitamin B6, or pyridoxine, exists in six different forms: pyridoxin, pyridoxal, pyridoxamine and their 5′-phosphate derivatives. Pyridoxal-5′-phosphate (P5P) is an active form of vitamin B6 and functions as a coherent in many enzymatic reactions, especially in amino acid metabolism.

• Amino acid metabolism: P5P is involved in the transamination, decarboxylation and racemization of amino acids, which makes it necessary for the synthesis of protein, gluconeogenesis (the formation of glucose from non -carbohydrate sources) and the synthesis of neurotransmitters.
• Synthesis neurotransmitted: Vitamin B6 is necessary for the synthesis of several important neurotransmitters, including serotonin, dopamine, norepinephrine and game (gamma-aminobatic acid). These neurotransmitters play an important role in the regulation of mood, sleep, appetite and other functions.
• The formation of hemoglobin: Vitamin B6 is involved in the synthesis of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body.
• Immune function: Vitamin B6 is necessary for the normal function of the immune system. It is involved in the production of antibodies and other immune cells.

Vitamin B6 deficiency:

Vitamin B6 deficiency can appear in the form:

• Anemia (microcitic hypochromic anemia)
• Dermatitis (seborrheic dermatitis)
• Depression
• Irritability
• Nervousness
• Convulsions
• Peripheral neuropathy (numbness and tingling in the hands and legs)

Sources of vitamin B6:

Good sources of vitamin B6 are:

• Meat (especially poultry and fish)
• Banans
• Avocado
• Potato
• Whole grain products
• Nuts and seeds

6. Vitamin B7 (biotin): metabolism of fats, carbohydrates, proteins and hair health

Biotin, or vitamin B7, functions as a coherent for several carboxylase, enzymes involved in the metabolism of fats, carbohydrates and proteins. He plays an important role in gluconeogenesis, lipogenesis (fat synthesis) and amino acid metabolism.

• Gluconeogenesis: Biotin is necessary for the work of the enzyme pyruvatkarboxylase, which catalyzes the first stage of gluconeogenesis, the process of formation of glucose from non -carbohydrate sources, such as amino acids and glycerin.
• Lipogenes: Biotin is involved in lipogenesis, the process of fat synthesis. It is necessary for the work of the enzyme acetyl-koa-carboxylase, which catalyzes the first stage of synthesis of fatty acids.
• Amino acid metabolism: Biotin is involved in amino acid metabolism. It is necessary for the work of the Propionil-CoA-Carboxylase enzyme, which is involved in the metabolism of some amino acids, such as leicin, isolacin and valin.
• Health of hair, skin and nails: Biotin is often advertised as a means to improve hair, skin and nails. Although evidence of its effectiveness for this purpose is limited, the deficiency of biotin can lead to hair loss, dermatitis and fragility of nails.

Biotin deficiency:

Biotin deficiency is rare, since it is produced by bacteria in the intestines and is contained in many foods. However, in case of deficiency, the following symptoms may be observed:

• Hair loss
• Dermatitis (especially around the mouth and nose)
• Fragility of nails
• Fatigue
• Depression
• Nausea
• Muscle pain

Sources of biotin:

Good sources of biotin are:

• Eggs
• Liver
• Nuts and seeds
• Salmon
• Avocado
• Sweet potato

7. Vitamin B9 (folic acid): cell growth, the development of the nervous tube and hematopoiesis

Folic acid, or vitamin B9, is a water-soluble vitamin necessary for the growth and division of cells, as well as for the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular diseases. The active form of vitamin B9 is tetrahydrofolat (TGF), a cooferment involved in many metabolic reactions.

• Synthesis DNA and RNA: TGF is involved in the synthesis of DNA and RNA, the main genetic materials of the cell. It is necessary for rapid division and growth of cells, especially during pregnancy and childhood.
• The development of the nervous tube: Folic acid is crucial for the development of the nervous tube in the fetus during pregnancy. Sufficient consumption of folic acid before and during pregnancy can help prevent defects of the nervous tube, such as Spina Bifida (spinal splitting) and anencephalus (lack of brain).
• Steaming: Folic acid is necessary for hematopoiesis, the process of formation of new blood cells. Folic acid deficiency can lead to megaloblastic anemia, characterized by abnormally large red blood cells.
• Homocysteine metabolism: TGF is involved in the metabolism of homocysteine. It helps to turn homocysteine into methionine, an amino acid necessary for the synthesis of proteins and other important molecules.

Folic acid deficiency:

Folic acid deficiency can appear in the form:

• Megaloblastic anemia
• Fruit nervous tube defects
• Fatigue
• Weakness
• Irritability
• Headaches
• Ulcers in the mouth
• Diarrhea

Folic acid sources:

Good sources of folic acid are:

• Dark green leafy vegetables (spinach, broccoli, Romen salad)
• Legumes (lentils, beans, peas)
• Citrus fruits (oranges, grapefruits)
• Avocado
• Enriched products (cereals, bread)

8. Vitamin B12 (cobalamin): nervous system, DNA and hematopoiesis

Vitamin B12, or cobalamin, is a water -soluble vitamin containing cobalt necessary for the normal functioning of the nervous system, DNA synthesis and the formation of red blood cells. There are several forms of vitamin B12 in the body, including cyanocobalamin, hydroxycobalamin, adenosylcobalamin and methylcobalamin.

• The function of the nervous system: Vitamin B12 is necessary to maintain the myelin shell, a protective layer surrounding the nerve fibers and ensures the effective transmission of nerve impulses. Vitamin B12 deficiency can lead to damage to the myelin shell and neurological problems, such as peripheral neuropathy, dementia and depression.
• DNA synthesis: Vitamin B12 is involved in DNA synthesis, especially during rapid division and cell growth. It is necessary for converting homocysteine into methionine, which is an important step in the synthesis of nucleotides, DNA building blocks.
• Steaming: Vitamin B12 is necessary for hematopoiesis, the process of formation of new blood cells. Vitamin B12 deficiency can lead to megaloblastic anemia, characterized by abnormally large red blood cells.
• Metabolism of fats and carbohydrates: Vitamin B12 is involved in the metabolism of fats and carbohydrates. It is necessary to convert methylalmalonin-koa into succinyl-Coa, which is an important step in the Crebs cycle.

Vitamin B12 deficiency:

Vitamin B12 deficiency can manifest itself in the form:

• Megaloblastic anemia (also known as pernicious anemia)
• Peripheral neuropathy (numbness and tingling in the hands and legs)
• Fatigue
• Weakness
• Depression
• Dementia
• Bad memory
• Constipation
• Loss of appetite

Causes of vitamin B12 deficiency:

• Insufficient consumption with food: Vitamin B12 is mainly contained in animal products, so vegans and strict vegetarians are at risk of vitamin B12 deficiency.
• Distribution of absorption: Some conditions, such as atrophic gastritis (inflammation of the gastric mucosa), autoimmune disease pernotial anemia (impaired production of the internal factor necessary for the absorption of vitamin B12), resection of the stomach or intestines, the disease of the crown and celiac disease, can violate the absorption of vitamin B12.
• Reception of some drugs: Some drugs, such as metformin (used to treat diabetes) and proton pump inhibitors (used to treat heartburn), can reduce the absorption of vitamin B12.

Sources of vitamin B12:

Vitamin B12 is mainly contained in animal products, including:

• Meat (especially the liver)
• Fish (especially mollusks and salmon)
• Eggs
• Dairy products (milk, cheese, yogurt)
• Enriched products (some cereals, vegetable milk)

Vegans and strict vegetarians are recommended to take vitamin B12 additives or use enriched products to avoid a deficiency of this important nutrient.

The interaction of B vitamins B:

B vitamins often interact with each other, enhancing or weakening the action of each other. For example, vitamin B6 is necessary for converting a tripophan into niacin (vitamin B3). Folic acid and vitamin B12 are closely connected in metabolism, and the deficiency of one of them can mask the deficiency of the other. Therefore, it is important to maintain the adequate level of all B vitamins for optimal health.

Consumption recommendations:

The recommended daily consumption rate of B vitamins varies depending on age, gender, health and other factors. It is recommended to consult a doctor or nutritionist to determine the optimal dose of group B vitamins for your individual needs.

Conclusion:

B vitamins are important nutrients necessary for many vital functions in the body. Maintaining the adequate level of these vitamins can help improve the overall state of health, increase the level of energy, support the health of the nervous system, skin, hair and nails, and reduce the risk of various diseases. It is important to use a diverse and balanced diet rich in group B vitamins, or, if necessary, take additives to ensure sufficient intake of these important nutrients.