B vitamins B: For the nervous system

B vitamins B: For the nervous system

1. The role of group B vitamins in the functioning of the nervous system

B vitamins are a complex of water -soluble organic compounds that play a critical role in maintaining the health and normal functioning of the nervous system. Their action is multifaceted and covers almost all aspects of neurophysiology, from the synthesis of neurotransmitters to the protection of nerve cells from damage. Each vitamin of group B performs its own specific function, but they all work synergically, supporting the optimal work of neural networks and ensuring adequate transmission of nerve impulses. The disadvantage of one or more B vitamins can lead to various neurological disorders, ranging from mild fatigue and irritability to serious disorders of cognitive functions and peripheral neuropathy. In this regard, maintaining the adequate level of group B vitamins in the body is a key factor in the health of the nervous system throughout life.

1.1. Mechanisms of action of group B vitamins on the nervous system

B vitamins are involved in a wide range of metabolic processes that directly affect the function of the nervous system. They are cofactors for many enzymes that catalyze the reactions necessary for:

• Synthesa neurotransmitted: Neurotransmitters are chemicals that transmit signals between nerve cells. B vitamins, in particular B6, B9, and B12, are necessary for the synthesis of key neurotransmitters, such as serotonin, dopamine, norepinephrine and gamma-aminomatic acid (GABA). The lack of these vitamins can lead to a violation of the balance of neurotransmitters, which manifests itself in the form of depression, anxiety, irritability and sleep disturbances.

• Energy production: Nerve cells have a high need for energy to maintain their activity. Vitamins of group B, especially B1, B2, B3 and B5, are involved in the metabolism of glucose, fats and proteins, providing nerve cells in the form of ATP (adenosineurifospeta). The lack of these vitamins can lead to fatigue, weakness and a decrease in cognitive functions.

• Myelinization of nerve fibers: Myelin is a fat shell surrounding the nerve fibers and providing the fast and effective transmission of nerve impulses. Vitamin B12 plays an important role in myelinization. Its deficiency can lead to demyelinization, which violates the conduct of nervous impulses and manifests itself in the form of peripheral neuropathy, characterized by numbness, tingling and pain in the limbs.

• Protection of nerve cells from oxidative stress: Oxidative stress is an imbalance between the production of free radicals and the ability of the body to neutralize them. Free radicals can damage nerve cells and contribute to the development of neurodegenerative diseases. Vitamins of group B, especially B2, B6 and B9, have antioxidant properties and help protect nerve cells from oxidative stress.

• Regulation of homocysteine levels: Homocysteine is an amino acid whose increased level in the blood is associated with an increased risk of developing cardiovascular diseases and neurodegenerative disorders. Vitamins B6, B9 and B12 are involved in the metabolism of homocysteine, reducing its blood level.

2. A detailed description of each vitamin of group B and its influence on the nervous system

2.1. Vitamin B1 (Tiamin)

Tiamine plays a key role in the metabolism of carbohydrates necessary for the production of energy in nerve cells. It is a cofactor of the enzyme pyruvate dehydrogenase participating in the transformation of the pyruvat into acetyl-koa, which is then used in the Crebs cycle for the production of ATP. The deficiency of thiamine can lead to a violation of energy metabolism in the nerve cells, which manifests itself in the form:

• Beri-Buri diseases: This is a serious disease caused by a deficiency of thiamine, which is characterized by peripheral neuropathy, heart failure and encephalopathy.

• Verelike-Korsakova syndrome: This is a neurological disorder that occurs mainly in people who abuse alcohol, and characterized by confusion, ataxia (impaired coordination of movements) and ophthalmoplegia (paralysis of the eye muscles). Vernika-Korsakov syndrome is associated with a deficiency of thiamine and damage to certain areas of the brain.

• Peripheral neuropathy: Tiamin deficiency can lead to damage to the peripheral nerves, which manifests itself in the form of numbness, tingling and pain in the limbs.

2.2. Vitamin B2 (Riboflavin)

Riboflavin is a cofactor of enzymes involved in the redox reactions necessary for the production of energy and the protection of nerve cells from oxidative stress. He also plays a role in the metabolism of other B vitamins, such as B6 and B9. The lack of riboflavin can lead to:

• Inflammation of the mucous membranes: Heit (lip inflammation), glossitis (inflammation of the tongue) and dermatitis are frequent symptoms of riboflavin deficiency.

• Neurological disorders: Riboflavin deficiency can cause headaches, migraines and depression.

• Oxidizing stress: Riboflavin is involved in the work of antioxidant enzymes, such as glutathioneductase. Its deficiency can lead to increased oxidative stress in nerve cells.

2.3. Vitamin B3 (Niacin)

Niacin is involved in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of nicotinydenindinindinucleotide (above) and nicotinindinindinindininicinucleotidfosphate (NAS), which are important cofactors in many enzymatic reactions necessary for the production of energy and the protection of nerve cells from damage. The disadvantage of niacin can lead to:

• Pellagra: This is a disease caused by niacin deficiency, which is characterized by dermatitis, diarrhea and dementia.

• Neurological disorders: Niacin deficiency can cause depression, anxiety, irritability, insomnia and memory loss.

• Damage to nerve cells: Niacin plays a role in the restoration of DNA and protect cells from oxidative stress. Its deficiency can lead to damage to nerve cells.

2.4. Vitamin B5 (pantotenic acid)

Pantotenic acid is a component of cooferment A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of neurotransmitter acetylcholine. Acetylcholine is important for memory, training and muscle control. The deficiency of pantothenic acid is rare, but can lead to:

• Peripheral neuropathy: Numbness, tingling and burning in the limbs.

• Fatigue: Weakness and decrease in performance.

• Sleep disturbances: Insomnia and a restless dream.

2.5. Vitamin B6 (pyridoxin)

Pyridoxine is a cofactor of more than 100 enzymes involved in the metabolism of amino acids, carbohydrates and fats. It is also necessary for the synthesis of neurotransmitters, such as serotonin, dopamine, norepinephrine and gamk. The lack of pyridoxine can lead to:

• Depression: Violation of the synthesis of serotonin can lead to depression and anxiety.

• Peripheral neuropathy: Numbness, tingling and pain in the limbs.

• Epileptic seizures: Pyridoxine plays a role in the regulation of neural excitability. Its deficiency can lead to epileptic seizures, especially in children.

• Anemia: Pyridoxine is necessary for the synthesis of hemoglobin. Its deficiency can lead to anemia.

2.6. Vitamin B7 (Biotin)

Biotin is a cofactor of enzymes involved in the metabolism of carbohydrates, fats and proteins. He also plays a role in the regulation of genes expression. Biotin deficiency is rare, but can lead to:

• Dermatitis: Skin rashes and itching.

• Hair loss: Alopecia.

• Neurological disorders: Depression, fatigue and impaired coordination of movements.

2.7. Vitamin B9 (folic acid)

Folic acid is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. It plays an important role in the development of the nervous system of the fetus and in maintaining the health of the nervous system of adults. The deficiency of folic acid can lead to:

• Fruit nervous tube to defects: Spina Bifida and Anencephaly.

• Megaloblastic anemia: Anemia characterized by enlarged and immature red blood cells.

• Depression: Violation of the synthesis of serotonin and norepinephrine.

• Cognitive disorders: Reducing memory and concentration.

• Increased risk of developing Alzheimer’s disease: Folic acid plays a role in reducing the level of homocysteine, the increased level of which is associated with an increased risk of developing Alzheimer’s disease.

2.8. Vitamin B12 (cobalamin)

Cobalamin is necessary for the synthesis of DNA and RNA, as well as for myelinization of nerve fibers. He also plays a role in the metabolism of homocysteine. The disadvantage of cobalamin can lead to:

• Pernicious anemia: Anemia caused by violation of the absorption of vitamin B12.

• Peripheral neuropathy: Numbness, tingling and pain in the limbs.

• Demielinization of nerve fibers: Violation of nerve impulses.

• Cognitive disorders: Reducing memory, concentration of attention and thinking.

• Mental disorders: Depression, psychosis and dementia.

• Increased risk of developing Alzheimer’s disease: Cobalamin plays a role in reducing the level of homocysteine, the increased level of which is associated with an increased risk of developing Alzheimer’s disease.

3. Causes of deficiency of B vitamins

B vitamins deficiency can be caused by various factors, including:

• Insufficient consumption with food: The diet, poor in vitamins of group B, can lead to their deficiency. This is especially true for vitamin B12, which is mainly contained in animal products. Vegetarians and vegans are at risk of vitamin B12 deficiency.

• Distribution of absorption: Some diseases, such as Crohn’s disease, celiac disease and atrophic gastritis, may violate the absorption of group B vitamins in the intestines. Elderly people are also at risk of violations of vitamin B12 absorption due to a decrease in gastric juice.

• Alcohol abuse: Alcohol violates the absorption and metabolism of group B vitamins. People who abuse alcohol are at risk of vitamins B1, B3, B6 and B9 deficiency.

• Taking some drugs: Some drugs, such as metformin (for the treatment of diabetes) and proton pump inhibitors (for the treatment of stomach ulcers), may violate the absorption of vitamin B12.

• Surgical interventions: Operations on the stomach or intestines can violate the absorption of B vitamins of group B.

• Increased need: During pregnancy, lactation, active growth and in some diseases, the need for vitamins of group B increases.

4. Symptoms of deficiency of B vitamins

Symptoms of deficiency of B vitamins can be diverse and depend on which vitamin is not enough. General symptoms include:

• Fatigue and weakness
• Irritability and depression
• Insomnia
• Headaches
• Numbness, tingling and pain in the limbs (peripheral neuropathy)
• Reducing memory and concentration
• Skin rashes and itching
• Inflammation of the mucous membranes (heit, glossitis)
• Anemia

5. Diagnosis of deficiency of vitamins of group B

Diagnosis of deficiency of B vitamins includes:

• Anamnesis collection and physical inspection: The doctor evaluates the symptoms and history of the patient’s disease.

• Blood test: The levels of group B vitamins in the blood are measured. The level of homocysteine can also be measured.

• Other research: In some cases, additional studies can be required, such as the shilling test (to assess the absorption of vitamin B12) and electroneuromyography (to assess the function of peripheral nerves).

6. Treatment of deficiency of vitamins of group B

Treatment of deficiency of B vitamins includes:

• Diet change: In the diet, it is necessary to include foods rich in vitamins of group B.

• Reception of vitamin additives: Vitamin additives can be prescribed in the form of tablets, capsules or injections. The dose of vitamins depends on the degree of deficiency.

• Treatment of the underlying disease: If the deficiency of vitamins is caused by any disease, it is necessary to treat this disease.

7. Products rich in group b vitamins

Various products contain different B vitamins B. To ensure adequate consumption of group B vitamins, it is recommended to use a variety of and balanced diet. Group B rich vitamins include:

• Vitamin B1 (TIAMIN): Whole cereals, pork, legumes, nuts.
• Vitamin B2 (Riboflavin): Dairy products, eggs, meat, green leafy vegetables.
• Vitamin B3 (Niacin): Meat, fish, poultry, peanuts, mushrooms.
• Vitamin B5 (pantotenic acid): Meat, eggs, milk, vegetables, mushrooms.
• Vitamin B6 (Pyridoxin): Meat, fish, poultry, bananas, avocados, potatoes.
• Vitamin B7 (Biotin): Eggs, liver, nuts, seeds.
• Vitamin B9 (folic acid): Green leafy vegetables, legumes, citrus fruits.
• Vitamin B12 (cobalamin): Meat, fish, poultry, dairy products, eggs. Vitamin B12 in the form of additives must take vegetarians and vegans.

8. Vitamins of group B and neurodegenerative diseases

Studies show that adequate consumption of group B vitamins can play a role in the prevention and slowing down of the progression of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Vitamins B6, B9 and B12 are involved in a decrease in homocysteine level, the increased level of which is associated with an increased risk of developing these diseases. In addition, group B vitamins have antioxidant properties and can protect nerve cells from damage.

9. B vitamins and stress

Stress can deplete reserves of group B vitamins in the body. B vitamins are necessary to maintain the normal function of the nervous system and adapt to stress. With stress, it is recommended to increase the consumption of group B vitamins with food or take vitamin additives.

10. B vitamins B: Recommendations for admission

Recommended daily doses of B vitamins vary depending on age, gender and health. Before taking vitamin additives, it is recommended to consult a doctor. It is important to observe the recommended doses and not exceed them, since the excessive consumption of some B vitamins can be harmful to health. For example, excessive consumption of vitamin B6 can lead to peripheral neuropathy.

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