B vitamins B: Myths and reality

B vitamins B: Myths and reality

I. Fundamental knowledge about group B vitamins

1.1. Definition and classification

B vitamins are a complex of water -soluble vitamins that play a critical role in various metabolic processes of the body. Their water -soluble nature means that they do not accumulate in significant quantities in the body and require regular intake with food. This group of vitamins is closely connected with each other and often interacts to optimize the body’s functions. Although they are often mentioned as a whole, group B vitamins are DistINCT Compounds with unique functions.

Traditionally, group B includes eight main vitamins, each of which has its own chemical name and specific role:

• B1 (TIAMIN): Participates in the metabolism of carbohydrates and the functioning of the nervous system.
• B2 (riboflavin): It is necessary for energy exchange, health and vision.
• B3 (Niacin): Participates in the metabolism of energy, DNA synthesis and the functioning of the nervous system.
• B5 (pantotenic acid): It is important for the metabolism of carbohydrates, fats and proteins, as well as for the synthesis of Coenzyme A.
• B6 (Pyridoxin): Participates in the metabolism of amino acids, the formation of neurotransmitters and red blood cells.
• B7 (Biotin): It is important for the metabolism of fats, carbohydrates and proteins, as well as for the health of the skin, hair and nails.
• B9 (folic acid): It is necessary for the growth and development of cells, especially during pregnancy.
• B12 (Cobalaamin): Participates in the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.

1.2. Action mechanisms: role in metabolic processes

B vitamins play the role of coenzymes or predecessors of coofers in numerous enzymatic reactions that are critical for the metabolism of carbohydrates, fats and proteins. Coerfacers are non -help molecules that are associated with enzymes and are necessary for their activity. Without enough these vitamins, certain metabolic pathways cannot function effectively, which leads to various health problems.

• Energy metabolism: B1, B2, B3, B5 and B7 play a key role in the release of energy from food. They participate in the cycles of Krebs and glycolis, which convert carbohydrates, fats and proteins into ATP (adenosinericfath), the main form of energy used by cells.
• Synthesis DNA and RNA: B9 (folic acid) and B12 (cobalamin) are necessary for the synthesis of DNA and RNA, the genetic material of cells. The deficiency of these vitamins can lead to disorders of cell division and growth, especially in rapidly dividing cells, such as blood cells.
• The functioning of the nervous system: B1, B3, B6 and B12 are important for the health and functioning of the nervous system. They participate in the synthesis of neurotransmitters (chemical messengers transmitting signals between nerve cells), as well as in maintaining the myelin shell, a protective layer surrounding the nerve fibers.
• The formation of red blood cells: B6, B9 and B12 are necessary for the production of healthy red blood cells. The deficiency of these vitamins can lead to various forms of anemia, states characterized by a lack of red blood cells or hemoglobin (protein that carry oxygen).
• Amino acid metabolism: B6 (pyridoxine) plays a key role in the metabolism of amino acids, the construction blocks of proteins. It is involved in the reactions of transamination, decarboxylation and mossamination necessary for the synthesis and splitting of amino acids.

1.3. Sources of group B vitamins in nutrition

B vitamins are widespread in various foods, both plant and animal origin. A variety of nutrition, including various groups of products, usually provides sufficient intake of these vitamins.

• TIAMIN (B1): Whole grain products (brown rice, oatmeal), pork, legumes, nuts and seeds.
• Riboflavin (b2): Dairy products, eggs, meat, green leafy vegetables, mushrooms and enriched cereals.
• Niacin (B3): Meat (especially poultry and fish), peanuts, mushrooms, whole grains and enriched cereals.
• Pantotenic acid (B5): Widely distributed in food, but the liver, chicken, eggs, mushrooms, avocados and broccoli are especially rich in it.
• Pyridoxin (B6): Meat, fish, poultry, bananas, potatoes, legumes and nuts.
• Biotin (B7): Eggs (especially yolk), liver, nuts, seeds and sweet potatoes.
• Folic acid (B9): Green leaf vegetables (spinach, Romen salad), legumes, citrus fruits, avocados and enriched cereals.
• Kobalamin (B12): Basically contained in animal products: meat, fish, poultry, eggs and dairy products. Vegans and vegetarians should pay special attention to receiving B12 from enriched products or additives.

II. MIPS about group B vitamins

2.1. Myth: B vitamins are “energy boosters” and give instant energy.

Reality: B vitamins participate in metabolic processes that Help The body transform food into energy. However, they themselves are not a source of energy and do not give an instant “energy shock”. If you do not have a deficiency of B vitamins, the additional intake of these vitamins will not lead to a significant increase in energy. The feeling of fatigue is most often associated with other factors such as lack of sleep, stress, malnutrition or the main diseases. To increase energy, it is necessary to eliminate the root cause of fatigue.

2.2. Myth: The more vitamins of group B, the better.

Reality: As in the case of any vitamins and minerals, there is an optimal level of consumption of B vitamins B. Since they are water -soluble, excess is usually excreted from the body with urine. However, excessive consumption of some vitamins of group B can lead to side effects. For example, high doses of niacin (B3) can cause redness of the skin, itching, nausea and liver damage. Excessive pyridoxine consumption (B6) can lead to nerves damage. You should always adhere to the recommended daily standards and consult a doctor before taking high doses of vitamins of group B.

2.3. Myth: All B vitamins are the same, and you can simply take a complex of vitamins B to cover all needs.

Reality: Although all B vitamins belong to one group, they have different chemical structures and perform various functions in the body. A complex of vitamins B can be useful to ensure sufficient receipt of all these vitamins, but it does not solve all problems. Some people may need higher doses of certain vitamins of group B due to certain health states, drugs or dietary restrictions. For example, pregnant women need more folic acid, and older people may need more B12. Individual needs should be determined by a doctor or nutritionist.

2.4. Myth: If I feel fatigue, then I have a deficiency of B vitamins.

Reality: Fatigue is a common symptom that can be caused by many factors, including lack of sleep, stress, depression, anemia, hormonal disorders, chronic diseases and malnutrition. B vitamins deficiency can cause fatigue, but this is only one of the possible reasons. Before taking B vitamins from fatigue yourself, it is important to consult a doctor in order to establish an exact cause and exclude other possible diseases.

2.5. Myth: B vitamins help with all skin diseases.

Reality: B vitamins play a role in the health of the skin, and the deficiency of some of them can manifest itself in the form of skin problems. For example, riboflavin deficiency (B2) can lead to cracks in the corners of the mouth and dermatitis, and niacin deficiency (B3) can cause Pellagra, characterized by dermatitis, diarrhea and dementia. However, B vitamins are not a universal remedy for all skin diseases. Many skin problems are caused by other factors, such as genetics, allergies, infections and autoimmune diseases. In skin diseases, it is important to contact a dermatologist to make the correct diagnosis and prescribe the appropriate treatment.

2.6. Myth: Vegans and vegetarians cannot get enough vitamins of group B.

Reality: Vegans and vegetarians can receive the majority of group B vitamins from plant sources, with the exception of vitamin B12. B12 is mainly contained in animal products, so vegans should receive it from enriched products (for example, enriched vegetable milk, meat substitutes) or take B12 additives. Otherwise, a balanced vegan or vegetarian diet, rich in whole grain products, legumes, nuts, seeds, fruits and vegetables, can provide sufficient intake of other vitamins of group B.

2.7. Myth: B vitamins do not interact with drugs.

Reality: Some B vitamins can interact with certain drugs. For example, some drugs for diabetes can reduce B12 in the body. Some antibiotics can affect B9 absorption (folic acid). Metotrexate, the drug used to treat cancer and autoimmune diseases inhibits an enzyme that uses folic acid. It is important to inform your doctor about all drugs and additives that you take to avoid potential interactions.

2.8. Myth: B vitamins are treated with depression.

Reality: Some studies show the relationship between the low level of certain vitamins of group B (especially B9 and B12) and depression. In some cases, additives B9 and B12 can be useful as an addition to the main treatment of depression prescribed by a doctor. However, B vitamins are not replacing the traditional methods of treating depression, such as therapy and antidepressants. If you suspect your depression, it is important to consult a doctor to get the right diagnosis and treatment plan.

2.9. Myth: B vitamins improve memory and cognitive functions in everyone.

Reality: B vitamins play an important role in the functioning of the nervous system, and the deficiency of some of them (especially B12) can lead to cognitive impairment, such as memory worsening and concentration. In case of deficiency, replenishment of group B vitamins can improve cognitive functions. However, in people with a normal level of B vitamins, additives do not always lead to a significant improvement in memory and cognitive functions. Cognitive functions depend on many factors, including genetics, lifestyle, level of education and general health.

2.10. Myth: B vitamins have no side effects.

Reality: Although group B vitamins are usually considered safe, especially in doses recommended by specialists, high doses of some vitamins of group B can cause side effects. As noted earlier, an excess of niacin can cause redness of the skin, itching, nausea and damage to the liver, and excessive pyridoxine consumption (B6) can lead to damage to the nerves. In rare cases, some people may experience allergic reactions to group B vitamins. It is always important to adhere to the recommended doses and consult a doctor before taking additives, especially in high doses.

III. Reality: the role of group B vitamins in health and disease

3.1. B vitamins deficiency: causes, symptoms and diagnostics

B vitamins deficiency can develop due to various factors, including:

• Insufficient consumption with food: A limited diet, especially among vegan and vegetarians (in the case of B12), can lead to a deficiency of vitamins of group B.
• Distribution of absorption: Some diseases and conditions (for example, Crohn’s disease, celiac disease, atrophic gastritis) can worsen the absorption of group B vitamins in the intestines.
• Taking certain drugs: Some drugs (for example, metformin, proton pump inhibitors) can reduce the level of group B vitamins in the body.
• Alcoholism: Alcohol abuse can violate the absorption and metabolism of B vitamins of group B.
• Pregnancy and lactation: Pregnant and lactating women need a larger number of B vitamins, and if their consumption is not enough, deficiency may develop.

Symptoms of deficiency of B vitamins can vary depending on which vitamin is not enough, and may include:

• Fatigue and weakness: The general symptom of the deficiency of many vitamins of group B.
• Anemia: Deficiency B6, B9 and B12 can lead to anemia.
• Skin problems: Dermatitis, cracks in the corners of the mouth, rash.
• Neurological symptoms: Tingling in the limbs, numbness, memory deterioration, depression, irritability.
• Digestive problems: Diarrhea, constipation, loss of appetite.

Diagnosis of deficiency of B vitamins is usually carried out using a blood test. The doctor may prescribe tests to measure the level of certain vitamins of group B in the blood. It is important to discuss your symptoms and the history of the disease with a doctor in order to get the right diagnosis.

3.2. The role of group B vitamins in specific diseases

• Cardiovascular diseases: The deficiency of folic acid, B6 and B12 can lead to an increase in the level of homocysteine, amino acids associated with an increased risk of cardiovascular diseases. The additives of these vitamins can help reduce homocysteine levels, but it is not proven that this directly reduces the risk of cardiovascular diseases.
• Neurological disorders: B12 deficiency can lead to nerves damage and cognitive disorders. B1 (thiamine) is necessary for the prevention of encephalopathy of Wernick, a severe neurological disorder associated with alcoholism.
• Congenital defects: Sufficient consumption of folic acid during pregnancy is critical to prevent defects in the nervous tube in the fetus, such as the clever of the spine.
• Diabetes: Some drugs for diabetes can reduce B12 in the body. Studies also show that adequate Tiamin consumption can help improve blood sugar control.
• Alzheimer’s disease: Some studies show that the low level of B12 and folic acid may be associated with an increased risk of Alzheimer’s disease. However, additional studies are needed to confirm this connection and determine whether the additives of these vitamins can prevent or slow down the progression of Alzheimer’s disease.
• Migraine: Some studies show that riboflavin (B2) can help reduce the frequency and severity of migraines.

3.3. The needs for group B vitamins in various age groups and conditions

The needs for vitamins of group B vary depending on the age, gender, physiological condition and other factors.

• Babies and children: Necessary for growth and development. It is important to provide sufficient consumption with food or additives (as prescribed by a doctor).
• Teenagers: Increased needs due to rapid growth and development.
• Pregnant and lactating women: Increased consumption of folic acid, B12 and other B vitamins is required to maintain the health of the mother and child.
• Elderly people: They may have reduced absorption of B12 and increased needs for some other vitamins of group B.
• Vegans and vegetarians: They must pay special attention to receiving B12 from enriched products or additives.
• People with certain diseases: Some diseases (for example, Crohn’s disease, celiac disease) can increase the needs for B vitamins B.
• People taking certain drugs: Some drugs can reduce the level of group B vitamins in the body, so additional consumption may be required.

Recommended daily consumption standards for B vitamins can be found in nutrition directories. However, individual needs can vary, and it is important to consult a doctor or nutritionist to determine the optimal level of consumption.

IV. Practical recommendations to ensure sufficient receipt of B vitamins

4.1. Power planning, rich in group b vitamins

To ensure sufficient receipt of group B vitamins, it is important to plan food, including a variety of products rich in these vitamins.

• Include whole grain products in your diet: Brown rice, oatmeal, whole grain bread.
• Use a variety of fruits and vegetables: Green leaf vegetables, citrus fruits, avocados, bananas, potatoes.
• Include legumes in your diet: Beans, lentils, peas.
• Use nuts and seeds: Almonds, walnuts, sunflower seeds.
• Include animal products in your diet (if you are not a vegan or a vegetarian): Meat, poultry, fish, eggs, dairy products.
• Vegans and vegetarians are recommended to use enriched products and/or B12 additives.

Examples of balanced dishes rich in group B vitamins:

• Breakfast: Oatmeal with fruits and nuts, whole grain toast with avocados and egg.
• Dinner: A salad of green leafy vegetables with legumes, vegetables and whole grain bread, lentil soup.
• Dinner: Baked fish with brown rice and broccoli, chicken with potatoes and green salad.

4.2. Features of cooking to preserve B vitamins

Since group B vitamins are water -soluble, they can be lost in cooking. To minimize losses:

• Prepare steamed or bake vegetables instead of cooking. Cooking can lead to leaching of vitamins into water.
• Use a small amount of water when cooking vegetables.
• Do not overcome products.
• Store products in a cool, dark place. Light and heat can destroy B vitamins B.
• Do not soak the products for a long time.

4.3. The selection of B vitamins B: when they are necessary and how to choose them correctly

B vitamins adds in certain situations, such as:

• B vitamins deficiency: Confirmed by blood tests.
• Pregnancy and lactation: To satisfy increased needs.
• Veganism and vegetarianism: To ensure sufficient receipt B12.
• Some diseases and conditions: Which violate the absorption of B vitamins B.
• Taking certain drugs: Who reduce the level of B vitamins B.

When choosing additives of group B vitamins, the following factors should be taken into account:

• Vitamin’s shape: Some forms of vitamins are better absorbed than others. For example, methylcobalamin is considered a more bio -access form of B12 than cyanocobalamin.
• Dosage: Follow the recommendations of a doctor or nutritionist regarding the dosage.
• Quality: Choose additives from reliable manufacturers who are testing for quality and cleanliness.
• Composition: Pay attention to the composition of the additives and avoid additives with artificial dyes, flavors and preservatives.
• Individual needs: Consider your individual needs and consult a doctor or nutritionist to choose the right supplement.

It is important to remember that the additives of B vitamins are not replacing a healthy nutrition. They should be used as an addition to a balanced diet, and not as its replacement. Before taking any additives, you need to consult a doctor.