B vitamins B: signs of deficiency and how to make up

B vitamins B: signs of deficiency and how to make up

B1 (thiamine): Energy and nervous system

• Role in the body: Tiamine plays a key role in the metabolism of carbohydrates, turning them into energy. It is also necessary for the normal functioning of the nervous system, heart and muscles. Tiamine acts as a coherent in several important enzymatic reactions, including decarboxylation of alpha-coat acids, critical for the production of ATP, the main source of energy for cells.
• Signs of deficiency:
  • Since A classic disease caused by a pronounced deficiency of thiamine. There are several forms:
    • Dry form: It is characterized by peripheral neuropathy, muscle weakness, atrophy and loss of sensitivity in the limbs. Symptoms grow gradually.
    • Wet form: It is accompanied by heart failure, edema (especially in the legs), shortness of breath and an increase in the heart. It can lead to death.
    • Acute form: It is observed mainly in infants who are breastfeeding from mothers with tiamin deficiency. It is manifested by vomiting, diarrhea, anxiety, tachycardia and convulsions.
  • Encephalopathy Vernika-Korsakov: Neurological disorder, often found in people suffering from alcoholism. Characterized:
    • Encephalopathy Wernik: An acute form, including confusion, ataxia (violation of coordination of movements) and ophthalmoplegy (paralysis of the eye muscles).
    • Korsakova syndrome: A chronic form characterized by amnesia (memory loss), confabulations (inventing false memories) and disorientation.
  • Other signs of deficiency:
    • Fatigue and weakness: A decrease in energy metabolism leads to a feeling of constant fatigue.
    • Irritability and depression: Thiamine is necessary for the normal operation of the nervous system, so its deficiency can cause emotional disorders.
    • Loss of appetite and weight loss: Violation of the metabolism of carbohydrates and the general deterioration of well -being lead to a decrease in appetite.
    • Digestive problems: The slowdown in the gastrointestinal tract can cause constipation and other digestive problems.
    • Tingling and numbness in the limbs: Peripheral neuropathy caused by a deficiency of thiamine can manifest itself with tingling and numbness in the arms and legs.
• Causes of deficiency:
  • Alcoholism: Alcohol prevents the absorption of thiamine and increases its excretion from the body.
  • Unstable nutrition: A diet, poor in whole cereals, legumes, meat and nuts, can lead to a deficiency of thiamine.
  • Some diseases: Diseases that violate the absorption of nutrients in the intestines (for example, Crohn’s disease, celiac disease) can cause thiamine deficiency.
  • Dialysis: The dialysis procedure can remove thiamine from the body.
  • Reception of some drugs: Some drugs, such as diuretics, can increase the excretion of thiamine from the body.
  • Pregnancy and breastfeeding: An increased need for thiamine during pregnancy and breastfeeding can lead to its deficiency if sufficient admission to food is not provided.
• Tiamin sources:
  • Whole cereals: Brown rice, oatmeal, whole grain bread.
  • Legumes: Beans, peas, lentils.
  • Nuts and seeds: Sunflower seeds, cedar nuts.
  • Meat: Pork, beef.
  • Fish: Tuna, salmon.
  • Vegetables: Green peas, asparagus, Brussels cabbage.
  • Enriched products: Many bakery products and cereals are enriched with thiamine.
• How to make up for the deficit:
  • Balanced nutrition: The use of products rich in thiamine is the main way to replenish the deficit.
  • Tiamine additives: In the case of a pronounced deficiency, the doctor may prescribe tiamine additives. The dosage depends on the degree of deficiency and individual characteristics of the body.
  • Alcohol consumption restriction: With alcoholism, it is necessary to limit or completely eliminate the use of alcohol.
  • Treatment of diseases that violate the absorption of thiamine: It is necessary to treat the main diseases leading to a deficiency of thiamine.

B2 (riboflavin): skin and vision health

• Role in the body: Riboflavin is necessary for energy metabolism, growth of cells and the metabolism of drugs. It participates in redox reactions and is important for the health of the skin, mucous membranes and vision. Riboflavin is a component of the coo -nomonononocleotide coenzymes (FMN) and flavideninindininucleotide (FAD), which are involved in a large amount of enzymatic reactions, including oxidation of fatty acids and amino acids.
• Signs of deficiency:
  • Ariboflavinosis: A set of symptoms associated with riboflavin deficiency.
    • Heyrozy: Cracks and inflammation in the corners of the mouth.
    • Glossit: Inflammation of the tongue, which becomes smooth and raspberry.
    • Seborrheic dermatitis: Peeling and inflammation of the skin, especially in the area of nasolabial folds, eyebrows and ears.
    • Stomatitis: Inflammation of the mucous membrane of the oral cavity.
  • Other signs of deficiency:
    • Photophobia: Increased sensitivity to light.
    • Itching and burning in the eyes: Inflammation of the conjunctiva.
    • Reducing visual acuity: Riboflavin is necessary for the normal operation of the visual apparatus.
    • Anemia: Riboflavin is involved in iron metabolism and hemoglobin synthesis, so its deficiency can lead to anemia.
    • Fatigue and weakness: Violation of energy metabolism leads to a feeling of constant fatigue.
• Causes of deficiency:
  • Unstable nutrition: A diet, poor in dairy products, meat, eggs and green vegetables, can lead to a deficiency of riboflavin.
  • Alcoholism: Alcohol prevents the absorption of riboflavin.
  • Some diseases: Diseases that violate the absorption of nutrients in the intestines, such as celiac disease and Crohn’s disease, can cause riboflavin deficiency.
  • Reception of some drugs: Some drugs, such as tricyclic antidepressants and antipsychotic drugs, may impede the absorption of riboflavin.
  • Pregnancy and breastfeeding: An increased need for riboflavin during pregnancy and breastfeeding can lead to its deficiency if sufficient admission to food is not ensured.
  • Vegetarianism and veganism: If the diet is not planned properly, riboflavin deficiency may occur.
• Riboflavin sources:
  • Dairy products: Moloko, yogurt, cheese.
  • Meat: Beef, pork, liver.
  • Eggs: Chicken eggs.
  • Green vegetables: Spinach, broccoli, asparagus.
  • Enriched products: Many bakery products and cereals are enriched with riboflavin.
  • Nuts and seeds: Almonds, sunflower seeds.
  • Mushrooms: Champignons.
• How to make up for the deficit:
  • Balanced nutrition: The use of products rich in riboflavin is the main way to replenish the deficiency.
  • Reception of riboflavin additives: In the case of a pronounced deficiency, the doctor may prescribe riboflavin additives. The dosage depends on the degree of deficiency and individual characteristics of the body.
  • Treatment of diseases that violate riboflavin absorption: It is necessary to treat the main diseases leading to riboflavin deficiency.

B3 (niacin): Metabolism and skin health

• Role in the body: Niacin plays an important role in energy metabolism, metabolism of fats, proteins and carbohydrates. It is necessary for the health of the skin, nervous system and digestive system. Niacin is the predecessor of the cooferment of nicotinindenindininucleotide (above) and nicotinindinindininicoucleotidfosphate (NDF), which are involved in hundreds of enzymatic reactions, including glycolis, the Crebs cycle and oxidative phosphorylation.
• Signs of deficiency:
  • Pellagra: A classic disease caused by a pronounced Niacin deficiency. Characterized by “three d”:
    • Dermatitis: Symmetric inflammation of the skin, especially in areas exposed to the sun (face, neck, arms, legs). The skin becomes reddened, peeling and itching.
    • Diarrhea: Inflammation of the mucous membrane of the gastrointestinal tract, leading to diarrhea, nausea and vomiting.
    • Dementia: Neurological disorders, including depression, anxiety, confusion and memory loss.
  • Other signs of deficiency:
    • Fatigue and weakness: Violation of energy metabolism leads to a feeling of constant fatigue.
    • Loss of appetite and weight loss: Digestion and general deterioration of well -being lead to a decrease in appetite.
    • Headaches: Niacin is necessary for the normal operation of the nervous system.
    • Insomnia: Sleep violation.
    • Inflammation of the tongue and mucous membrane of the oral cavity: Glossitis and stomatitis.
• Causes of deficiency:
  • Unstable nutrition: A diet, poor in meat, fish, poultry, legumes and nuts, can lead to niacin deficiency.
  • Alcoholism: Alcohol prevents the assimilation of niacin.
  • Hartnupa disease: A hereditary disease characterized by a violation of the absorption of a tripophane, amino acids from which the body can synthesize niacin.
  • Carcinoid syndrome: The disease in which the tumor secrets a large amount of serotonin, which depletes tryptophan reserves.
  • Reception of some drugs: Some drugs, such as isoniazide (drug for the treatment of tuberculosis), may interfere with the synthesis of treptophan niacin.
• Sources of Niacin:
  • Meat: Beef, pork, bird, liver.
  • Fish: Tuna, salmon.
  • Legumes: Beans, peas, lentils.
  • Nuts: Peanut.
  • Seeds: Sunflower seeds.
  • Mushrooms: Champignons.
  • Enriched products: Many bakery products and cereals are enriched with niacin.
• How to make up for the deficit:
  • Balanced nutrition: The use of products rich in niacin is the main way to replenish the deficit.
  • Reception of niacin additives: In the case of a pronounced deficiency, the doctor may prescribe niacin additives. The dosage depends on the degree of deficiency and individual characteristics of the body. It is important to remember that high doses of niacin can cause side effects, such as redness of the skin, itching and nausea. Therefore, niacin additives should only be taken as prescribed by a doctor.
  • Treatment of diseases leading to niacin deficiency: It is necessary to treat the basic diseases leading to niacin deficiency, such as Hartnupe disease and carcinoid syndrome.

B5 (pantothenic acid): metabolism and hormones

• Role in the body: Pantotenic acid is necessary for the metabolism of fats, proteins and carbohydrates. It is a component of cooferment A (COA), which is involved in a large amount of biochemical reactions, including synthesis and decay of fatty acids, glucose (the formation of glucose from non -carbohydrate sources) and cholesterol synthesis and steroid hormones. Pantotenic acid is also involved in the synthesis of neurotransmitter acetylcholine.
• Signs of deficiency: The deficiency of pantothenic acid is rare, since it is widespread in food products. However, in experimental conditions, under artificially caused deficiency, the following symptoms were observed:
  • Fatigue and weakness: Violation of energy metabolism leads to a feeling of constant fatigue.
  • Headaches: Pantotenic acid is necessary for the normal operation of the nervous system.
  • Irritability: Emotional disorders.
  • Insomnia: Sleep violation.
  • Nausea and vomiting: Indigestion.
  • Abdominal pain: Discomfort in areas of life.
  • Numbness and tingling in the limbs: Periphery neuropathy.
  • Muscle cramps: Violation of neuromuscular transmission.
• Causes of deficiency:
  • Pronounced unbalanced nutrition: Extremely restrictive diet, starvation.
  • Some diseases: Diseases that violate the absorption of nutrients in the intestines can increase the risk of pantothenic acid deficiency.
  • Reception of some drugs: Some drugs can affect the metabolism of pantothenic acid.
• Sources of pantothenic acid:
  • Meat: Beef, pork, bird, liver.
  • Fish: Salmon.
  • Eggs: Chicken eggs.
  • Dairy products: Milk, yogurt.
  • Legumes: Beans, peas, lentils.
  • Whole cereals: Brown rice, oatmeal.
  • Vegetables: Broccoli, avocado, mushrooms.
  • Nuts and seeds: Arachis, sunflower seeds.
• How to make up for the deficit:
  • Balanced nutrition: The use of products rich in pantothenic acid is the main way to prevent and treat deficiency.
  • Reception of pantothenic acid additives: In rare cases of a pronounced deficiency, a doctor may prescribe pantothenic acid supplements. The dosage depends on the degree of deficiency and individual characteristics of the body.

B6 (pyridoxin): protein exchange and immunity

• Role in the body: Pyridoxine plays a key role in amino acid metabolism, participates in the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine) and hemoglobin. It is also necessary to maintain the normal operation of the immune system. Pyridoxine is a cooferment for more than 100 enzymes involved in various metabolic processes, including transamination, decarboxylation and amino acid rates.
• Signs of deficiency:
  • Dermatitis: Inflammation of the skin, especially in the face, neck and chest.
  • Glossit: Inflammation of the tongue, which becomes smooth and raspberry.
  • Heyrozy: Cracks and inflammation in the corners of the mouth.
  • Depression and anxiety: Pyridoxine is necessary for the synthesis of neurotransmitters that regulate the mood.
  • Convulsions: In severe cases of pyridoxine deficiency, convulsions can occur, especially in children.
  • Anemia: Pyridoxine is involved in the synthesis of hemoglobin, so its deficiency can lead to anemia.
  • Peripheralic neuropathy: Numbness and tingling in the limbs.
  • Reduced immunity: Pyridoxine is necessary for the normal operation of the immune system.
• Causes of deficiency:
  • Unstable nutrition: A diet, poor in meat, fish, poultry, legumes and nuts, can lead to a pyridoxine deficiency.
  • Alcoholism: Alcohol prevents the absorption of pyridoxine.
  • Reception of some drugs: Some drugs, such as isoniazide (drug treatment for tuberculosis) and penicillant (drug for the treatment of Wilson’s disease), may prevent the absorption of pyridoxine.
  • Some diseases: Diseases that violate the absorption of nutrients in the intestines can cause a pyridoxine deficiency.
  • Pregnancy: An increased need for pyridoxine during pregnancy can lead to its deficiency if sufficient admission to food is not provided.
• Sources of pyridoxine:
  • Meat: Beef, pork, bird, liver.
  • Fish: Tuna, salmon.
  • Legumes: Beans, peas, lentils.
  • Nuts: Walnuts, hazelnuts.
  • Seeds: Sunflower seeds.
  • Vegetables: Potatoes, spinach, broccoli.
  • Fruits: Bananas, avocado.
  • Whole cereals: Brown rice, oatmeal.
• How to make up for the deficit:
  • Balanced nutrition: The use of products rich in pyridoxine is the main way to replenish the deficit.
  • Reception of pyridoxine additives: In the case of a pronounced deficiency, the doctor may prescribe pyridoxine additives. The dosage depends on the degree of deficiency and individual characteristics of the body. It is important to remember that high doses of pyridoxine can cause side effects, such as peripheral neuropathy. Therefore, pyridoxine additives should only be taken as prescribed by a doctor.
  • Treatment of diseases leading to a pyridoxine deficiency: It is necessary to treat the main diseases leading to a pyridoxine deficiency.

B7 (BIOTIN): Hair and nail health

• Role in the body: Biotin plays an important role in the metabolism of fats, proteins and carbohydrates. It is a coherent for several carboxylase, enzymes involved in important metabolic processes, such as gluconeogenesis, synthesis of fatty acids and leucine catabolism. Biotin is also necessary for the health of hair, skin and nails.
• Signs of deficiency: Biotin deficiency is rare, since it is synthesized by intestinal microflora and widespread in food products. However, in experimental conditions, under artificially caused deficiency, the following symptoms were observed:
  • Hair loss: Alopecia.
  • Fitty nails: Nails become thin and brittle.
  • Dermatitis: Inflammation of the skin, especially in the face, neck and chest.
  • Neurological symptoms: Depression, fatigue, hallucinations, numbness and tingling in the limbs.
• Causes of deficiency:
  • Long -term use of raw eggs: Raw egg protein contains avidine, protein, which is associated with biotin and prevents its absorption.
  • Some diseases: Diseases that violate the absorption of nutrients in the intestine can increase the risk of biotin deficiency.
  • Long -term use of antibiotics: Antibiotics can disrupt intestinal microflora and reduce the synthesis of biotin.
  • Genetic defects: Some genetic defects can lead to a violation of biotin metabolism.
• Sources of biotin:
  • Meat: Liver, kidneys.
  • Eggs: Chicken eggs (especially yolk).
  • Nuts: Almonds, peanuts, walnuts.
  • Seeds: Sunflower seeds.
  • Vegetables: Colored cabbage, broccoli, mushrooms.
  • Fruits: Bananas, avocado.
  • Whole cereals: Oatmeal.
• How to make up for the deficit:
  • Balanced nutrition: The use of products rich in biotin is the main way to prevent and treat deficiency.
  • Reception of biotin additives: In the case of a pronounced deficiency, the doctor may prescribe biotin additives. The dosage depends on the degree of deficiency and individual characteristics of the body.

B9 (folic acid): hematopoiesis and fetal development

• Role in the body: Folic acid is necessary for the synthesis of DNA and RNA, growth and division of cells, especially during pregnancy. It also plays an important role in the bloodiness and prevention of defects in the nervous tube in the fetus. Folic acid is a coherent for enzymes involved in the transfer of single -iron groups necessary for the synthesis of nucleotides and amino acids.
• Signs of deficiency:
  • Megaloblastic anemia: Holy cells become large and immature, which leads to a decrease in the number of red blood cells, leukocytes and platelets. Symptoms include fatigue, weakness, shortness of breath, pallor of the skin and dizziness.
  • Glossit: Inflammation of the tongue, which becomes smooth and raspberry.
  • Stomatitis: Inflammation of the mucous membrane of the oral cavity.
  • Diarrhea: Inflammation of the mucous membrane of the gastrointestinal tract.
  • Depression: Folic acid is necessary for the synthesis of neurotransmitters that regulate the mood.
  • Fruit nervous tube defects: The deficiency of folic acid during pregnancy increases the risk of developing defects in the nervous tube, such as Spina Bifida and Anencephalus.
• Causes of deficiency:
  • Unstable nutrition: A 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.
  • Reception of some drugs: Some drugs, such as methotrexate (drug for the treatment of cancer and autoimmune diseases) and phenytoid (anticonvulsant drug), may prevent the absorption of folic acid.
  • Some diseases: Diseases that violate the absorption of nutrients in the intestines can cause deficiency of folic acid.
  • Pregnancy: An increased need for folic acid during pregnancy can lead to its deficiency if sufficient admission to food is not ensured.
• Folic acid sources:
  • Green sheet vegetables: Spinach, salad Romen, asparagus, broccoli.
  • Legumes: Beans, peas, lentils.
  • Citrus fruit: Orange, grapefruit.
  • Enriched products: Many bakery products and cereals are enriched with folic acid.
  • Avocado:
  • Liver:
• How to make up for the deficit:
  • Balanced nutrition: The use of products rich in folic acid is the main way to replenish the deficiency.
  • Reception of folic acid additives: In the case of a pronounced deficiency, the doctor may prescribe folic acid supplements. The dosage depends on the degree of deficiency and individual characteristics of the body. Women planning pregnancy or pregnant women are recommended to take folic acid supplements to prevent defects in the nerve tube in the fetus.
  • Treatment of diseases leading to folic acid deficiency: It is necessary to treat the main diseases leading to folic acid deficiency.

B12 (cobalamin): nervous system and hematopoiesis

• Role in the body: Cobalamin is necessary for the normal operation of the nervous system, the formation of red blood cells and DNA synthesis. It is involved in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular disease. Cobalamin is a cooferment for two enzymes: methylmalolin-coo-mutase, which is involved in the metabolism of fatty acids and amino acids, and methioninsyntase participating in the regeneration of methionine from homocysteine.
• Signs of deficiency:
  • Megaloblastic anemia: Similarly, folic acid deficiency, cobalamin deficiency leads to the formation of large and immature hematopoietic cells.
  • Neurological symptoms:
    • Peripheralic neuropathy: Numbness and tingling in the limbs.
    • Loss of coordination: Ataxia.
    • Confusion: Disorientation.
    • Memory loss: Dementia.
    • Depression:
  • Glossit: Inflammation of the tongue, which becomes smooth and raspberry.
  • Fatigue and weakness:
• Causes of deficiency:
  • Insufficient consumption with food: Cobalamin is found only in animal products, so vegans and vegetarians who do not accept additives are at risk of deficiency.
  • Distribution of absorption:
    • Personic anemia: An autoimmune disease in which the body does not produce an internal factor, the protein necessary for the absorption of cobalamin in the intestine.
    • Atrophic gastritis: Inflammation of the mucous membrane of the stomach, leading to a decrease in the production of hydrochloric acid and internal factor.
    • Surgical removal of part of the stomach or intestines:
    • Crohn’s disease:
    • Celiacia:
  • Reception of some drugs: Some drugs, such as metformin (drug for diabetes) and proton pump inhibitors (drugs for reducing the acidity of the stomach), may prevent the absorption of cobalamine.
  • Age: With age, the body’s ability to absorb cobalamin from food decreases.
• Sources of cobalamine:
  • Meat: Beef, pork, bird.
  • Fish: Salmon, tuna, sardines.
  • Dairy products: Moloko, yogurt, cheese.
  • Eggs: Chicken eggs.
  • Enriched products: Some plant dairy products, soy products and vegetarian products are enriched with cobalamin.
• How to make up for the deficit:
  • Cobalamine injections: The most effective way to replenish the deficiency, especially in case of violation of absorption.
  • Reception of cobalamine additives: In the form of tablets or sprays.
  • The use of enriched products:
  • Treatment of diseases leading to cobalamin deficiency: It is necessary to treat the main diseases leading to a deficiency of cobalamin.

General recommendations for the prevention of deficiency of B vitamins B:

• Balanced nutrition: The use of various products rich in group B vitamins is the main way to prevent deficiency.
• Alcohol consumption restriction: Alcohol prevents the assimilation of many vitamins of group B.
• Consult a doctor: If you suspect a deficiency of B vitamins, consult a doctor to diagnose and prescribe treatment.
• Reception of additives: If necessary, the doctor may prescribe the additives of B vitamins B. It is important to remember that taking the additives should be justified and conducted under the supervision of a doctor.