B vitamins B: Why do the body need them (Part 1 of 10)
Introduction to the world of vitamins B: Foundation of Health and Energy
B vitamins are a family of eight water -soluble vitamins, each of which plays a unique and critical role in maintaining the health and normal functioning of the body. Despite the fact that they are often combined under the general name “vitamins B”, each of them has its own chemical structure, metabolic functions and a range of useful properties. They are indispensable nutrients that the body cannot synthesize independently in sufficient quantities, so they must be obtained with food or using additives. Understanding the role of each vitamin B and ensuring their sufficient receipt is critical of optimal health, energy and well -being. In this extensive article, we will deeply plunge into the world of B vitamins, studying their individual functions, food sources, deficiency symptoms, benefits for health and methods of adequate consumption.
Vitamin B1 (thiamine): spark for carbohydrate metabolism
Tiamin, also known as vitamin B1, plays a key role in the metabolism of carbohydrates, turning them into energy necessary for the functioning of cells. It is a coherent for several important enzymes involved in the process of decarboxylation, in particular, pyruvate dehydrogenase, alpha-astholutarataratedegenase and transcutolase. These enzymes play a vital role in the Crebs cycle (citric acid cycle), which is the central way of energy production in cells.
- The role in metabolism: Tiamin helps transform carbohydrates coming from food to ATP (adenosine triphosphate), the main form of energy used by cells for various functions. It also participates in the metabolism of fats and proteins, although its role in carbohydrate metabolism is most significant.
- The function of the nervous system: Thiamine is necessary for the normal functioning of the nervous system. It is involved in the synthesis of acetylcholine, neurotransmitter, which plays a key role in the transmission of nerve impulses. It also helps to maintain a myelin shell, a protective coating of nerve fibers.
- Maintaining heart health: Tiamine plays a role in maintaining a healthy function of the heart. It helps to regulate the heart rhythm and the strength of the contractions of the heart muscle. Tiamine deficiency can lead to cardiomyopathy, weakening of the heart muscle.
- Food sources: Good sources of thiamine are whole -grain products (especially enriched grain products), pork, legumes (beans, peas, lentils), nuts and seeds. Products rich in carbohydrates usually contain thiamine, which is necessary for their effective metabolism.
- Tiamin deficiency (Beri-Beri): A serious deficiency of thiamine leads to Beri-Berie’s disease, which manifests itself in various forms:
- Sukhoi Bari-Bari: It is characterized by damage to the nervous system, causing peripheral neuropathy (numbness, tingling and weakness in the limbs), muscle atrophy and a decrease in reflexes.
- Wet Bari-Bari: It is characterized by heart failure, edema (especially in the legs) and difficulty breathing.
- Encephalopathy Vernika-Korsakov: It is usually found in people with chronic alcoholism and is characterized by confusion, a violation of coordination (ataxia) and vision problems. This is a serious condition that requires immediate medical intervention.
- Factors increasing the risk of deficiency: Alcoholism, poor nutrition, chronic diseases (for example, Crohn’s disease, diarrhea), pregnancy and breastfeeding can increase the risk of thiamine deficiency. Certain drugs can also affect the absorption of thiamine.
- Recommended daily dose: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women. During pregnancy and breastfeeding, the need for thiamine increases slightly.
Vitamin B2 (riboflavin): key to cell energy and growth
Riboflavin, or vitamin B2, plays an important role in the production of energy and cell growth. He is the predecessor of two important coofers: Flavmononucleotide (FMN) and Flavidenindinininducleotide (FAD), which participate in many redox reactions in the body. These reactions are necessary for the metabolism of carbohydrates, fats and proteins, as well as for the operation of the antioxidant system.
- Role in energy exchange: FMN and FAD are involved in reactions that allow the body to extract energy from food. They are key components of the electron-transport circuit in the mitochondria where the main production of ATP occurs.
- Maintaining the health of the skin and mucous membranes: Riboflavin is important for maintaining the health of the skin, mucous membranes (for example, the mucous membrane of the mouth, esophagus and intestines) and the cornea of the eye. It helps in healing the wounds and maintaining the integrity of these tissues.
- Antioxidant activity: Riboflavin is involved in the regeneration of glutation, an important antioxidant that protects the cells from damage by free radicals.
- The role in the metabolism of iron: Riboflavin is necessary for normal iron metabolism. It helps the body use iron to form hemoglobin, protein, which tolerates oxygen in the blood.
- Food sources: Good sources of riboflavin are dairy products (milk, yogurt, cheese), meat (especially liver and kidneys), eggs, green leafy vegetables (spinach, broccoli), enriched cereals and mushrooms.
- Riboflavin deficiency (ariboflavinosis): Riboflavin deficiency can lead to ariboflavinosis, which manifests itself in various symptoms:
- Inflammation of the mucous membranes: Heilit (cracks and inflammation in the corners of the mouth), glossitis (inflammation of the tongue), stomatitis (inflammation of the mucous membrane of the mouth).
- Skin manifestations: Seborrheic dermatitis (scaly, fat spots on the skin, especially on the face and scalp).
- Anemia: Riboflavin is involved in iron metabolism, so its deficiency can contribute to the development of anemia.
- Photophobia: Increased sensitivity to light.
- Factors increasing the risk of deficiency: Insufficient consumption of riboflavin with food, alcoholism, certain drugs (for example, some antibiotics, anticonvulsants), chronic diseases and pregnancy can increase the risk of riboflavin deficiency.
- Recommended daily dose: The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women. During pregnancy and breastfeeding, the need for riboflavin increases. Riboflavin is sensitive to light, so the products containing riboflavin should be stored in a dark place.
Vitamin B3 (Niacin): Control of cholesterol and skin health
Niacin, or vitamin B3, exists in two main forms: nicotinic acid and nicotinamide (niacinamide). He is the predecessor of two coenzymes: nicotinindinindininucleotide (above) and nicotinindinindinindininucleotidfosphate (NDF), which participate in hundreds of metabolic reactions in the body, including energy production, synthesis of fatty acids and cholesterol, as well as DNA restoration.
- Role in energy exchange: Over and NADF, they participate in redox reactions that allow cells to extract energy from carbohydrates, fats and proteins. They are the key components of the Crebs cycle and the electron-transport circuit.
- Influence on cholesterol levels: Nicotinic acid (but not nicotinamide) can reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (LDL). However, high doses of nicotinic acid necessary to achieve this effect can cause side effects, such as redness of the skin (“niacin -tide”).
- Maintaining skin health: Niacin plays an important role in maintaining skin health. It helps to protect the skin from damage by ultraviolet rays and is involved in the healing of wounds. Niacinamide has anti -inflammatory properties and can be used to treat acne and rosacea.
- The function of the nervous system: Niacin is necessary for the normal functioning of the nervous system. It participates in the synthesis of neurotransmitters and helps to protect the nerve cells from damage.
- Food sources: Good sources of niacin are meat (especially poultry and fish), liver, peanuts, mushrooms, whole grains and enriched grain products. The body can also synthesize Niacin from the Triptophan amino acid, although this process requires the presence of vitamins B1, B2 and B6.
- Niacina Deficiency (Pellagra): A serious shortage of niacin leads to Pellagra, a disease characterized by “three d”: dermatitis (skin inflammation, especially in areas subject to sunlight), diarrhea and dementia (reduction of cognitive functions). Pellagra was distributed in the past, especially in regions where the main food product was corn, which contains little tripophan and niacin in a bio -access form.
- Factors increasing the risk of deficiency: The insufficient consumption of niacin and tripophanes with food, alcoholism, HartnuPa disease (genetic disease that violates the absorption of tryptophan), some drugs and chronic diseases can increase the risk of niacin deficiency.
- Recommended daily dose: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. During pregnancy and breastfeeding, the need for niacin is increasing. It is important to remember that high doses of nicotinic acid can cause side effects, so before taking niacin additives, you should consult a doctor.
- Niacin -tide: High doses of nicotinic acid can cause a “niacin flour” – redness of the skin, itching and a feeling of heat, especially on the face and upper body. This effect is caused by the release of histamine. Take niacin along with food or use forms with slow release can help reduce the likelihood of a tide.
Vitamin B5 (pantothenic acid): Synthesis of coherent A and hormone metabolism
Pantotenic acid, or vitamin B5, plays a key role in the synthesis of coherent A (COA), which is necessary for many metabolic processes in the body, including metabolism of carbohydrates, fats and proteins. KOA is involved in the Crebs cycle, synthesis of fatty acids, cholesterol and hormones.
- The role in the synthesis of the coofer A (COA): COA is a key component of metabolism. He transfers acetyl groups that are important for energy exchange and synthesis of various molecules.
- Metabolism of carbohydrates, fats and proteins: Pantotenic acid, through the Coa, is involved in the transformation of food into energy. It is necessary for the splitting of carbohydrates to glucose, fats to fatty acids and proteins to amino acids, and then for the use of these molecules for the production of ATP.
- Synthesis of hormones and cholesterol: COA is necessary for the synthesis of steroid hormones (such as cortisol, testosterone and estrogen) and cholesterol.
- Support for the health of the skin: Pantotenic acid can contribute to the healing of wounds and maintaining skin health.
- Food sources: Pantotenic acid is widespread in food, so its deficiency is rare. Good sources are meat (especially liver and kidneys), eggs, milk, mushrooms, avocados, broccoli, battles, legumes and whole grain products. The name “pantothenic acid” comes from the Greek word “pantothen”, which means “everywhere.”
- Pantothenic acid deficiency: Due to wide distribution in food, pantothenic acid deficiency is very rare. Symptoms of deficiency may include fatigue, headaches, insomnia, nausea, vomiting, numbness and tingling in the arms and legs.
- Factors increasing the risk of deficiency: Severe malnutrition, some genetic diseases and taking certain drugs can increase the risk of pantothenic acid deficiency.
- Recommended daily dose: Since pantothenic acid deficiency is rare, the recommended daily dose is not installed. However, the adequate level of consumption is 5 mg per day for adults.
- Safety: Pantotenic acid is considered safe even in large doses. However, very high doses can cause diarrhea.
Vitamin B6 (pyridoxine): synthesis of neurotransmitters and amino acid metabolism
Vitamin B6, or pyridoxine, is a group of six related compounds (pyridoxine, pyridoxal, pyridoxamine and their phosphorized forms) that participate in more than 100 enzymatic reactions in the body mainly associated with the metabolism of amino acids. It plays a key role in the synthesis of neurotransmitters, the formation of red blood cells and maintaining the immune system.
- Amino acid metabolism: Vitamin B6 is necessary for the metabolism of amino acids, building blocks of proteins. It is involved in transamination (the transfer of aminogroups between amino acids), deamination (removal of aminogroups) and decarboxylation (removal of the carboxyl group).
- Synthesis neurotransmitted: Vitamin B6 is involved in the synthesis of several important neurotransmitters, including serotonin (regulates the mood), dopamine (participates in the remuneration system), norepinephrine (participates in the “struggle or flight” reaction) and GABA (gamma-amino-melting acid, the main brake neurotransmitter).
- The formation of red blood cells: Vitamin B6 is necessary for the synthesis of hemoglobin, protein, which tolerates oxygen in red blood cells. It also participates in the regulation of homocysteine levels, amino acids, the increased level of which can increase the risk of cardiovascular diseases.
- Maintaining the immune system: Vitamin B6 plays a role in maintaining the normal function of the immune system. It is necessary for the production of lymphocytes (white blood cells) that fight infections.
- Food sources: Good sources of vitamin B6 are meat (especially poultry and fish), liver, eggs, potatoes, bananas, avocados, legumes, nuts, seeds and whole grains.
- Vitamin B6 deficiency: Vitamin B6 deficiency can lead to various symptoms:
- Nervous disorders: Depression, irritability, nervousness, insomnia, peripheral neuropathy (numbness and tingling in the arms and legs), convulsions (in severe cases).
- Skin manifestations: Seborrheic dermatitis, heit (cracks and inflammation in the corners of the mouth), glossitis (inflammation of the tongue).
- Anemia: Vitamin B6 is involved in the formation of red blood cells, so its deficiency can lead to anemia (usually microcitar).
- Reduced immunity: Increased susceptibility to infections.
- Factors increasing the risk of deficiency: Alcoholism, some drugs (for example, isoniazide, penicilllamine, contraceptives), chronic diseases (for example, kidney diseases, autoimmune diseases) and increased need (for example, pregnancy) can increase the risk of vitamin B6 deficiency.
- Recommended daily dose: The recommended daily dose of vitamin B6 is 1.3 mg for adults aged 19-50 years. For people over 50 years old, the need increases a little. During pregnancy, the need increases to 1.9 mg, and during breastfeeding – up to 2.0 mg.
- Toxicity: Excessively high doses of vitamin B6 (more than 100 mg per day for a long time) can cause sensory neuropathy (nerves damage, leading to numbness and tingling in the hands and legs), which can be irreversible. Therefore, it is important not to exceed the recommended dose.
Vitamin B7 (BIOTIN): Hair, skin and nails health
Biotin, or vitamin B7, plays a key role in the metabolism of carbohydrates, fats and proteins. It is a coherent for several important enzymes involved in these metabolic pathways, in particular, carboxylase. Biotin also plays an important role in maintaining the health of hair, skin and nails.
- The role in metabolism: Biotin is necessary for the functioning of carboxylase, enzymes that catalyze carboxylation reactions, that is, the addition of a carboxyl group (CooH) to the molecule. These reactions are important for the synthesis of fatty acids, the metabolism of glucose and the splitting of amino acids.
- Health of hair, skin and nails: Biotin is often advertised as a means to improve hair, skin and nails. Although scientific evidence of this benefit is limited, the deficiency of biotin can lead to hair loss, dermatitis (inflammation of the skin) and fragility of nails.
- Food sources: Biotin is found in many foods, although in small quantities. Good sources are liver, eggs (especially yolk), nuts, seeds, avocados, salmon, pork and mushrooms. Intestinal bacteria can also synthesize a certain amount of biotin that the body can use.
- Biotin deficiency: Biotin deficiency is rare, since it is widespread in food and synthesized by intestinal bacteria. However, some factors may increase the risk of deficiency:
- The use of raw eggs: Raw eggs contain avidine, protein, which binds with biotin and prevents its absorption in the intestines. When preparing eggs, avidine is denatured, and biotin becomes affordable for absorption.
- Long -term use of antibiotics: Antibiotics can kill intestinal bacteria that synthesize biotin.
- Some genetic diseases: Some genetic diseases may disrupt biotin metabolism.
- Power for parenteral nutrition: In people who receive food intravenously, a biotin deficiency may develop if biotin is not added to the solution.
- Deficiency symptoms: Symptoms of biotin deficiency may include hair loss, dermatitis (especially around the mouth and nose), fragility of nails, fatigue, depression and nervous disorders.
- Recommended daily dose: Since the Biotin deficiency is rare, the recommended daily dose is not installed. However, the adequate level of consumption is 30 μg per day for adults.
- Safety: Biotin is considered safe even in large doses. However, high doses of biotin can affect the results of some laboratory tests, in particular, tests for thyroid hormones. Therefore, it is important to inform the doctor if you take biotin supplements.
Vitamin B9 (folic acid): the development of the fetus and the prevention of defects in the nervous tube
Folic acid, or vitamin B9, is a water -soluble vitamin necessary for cell growth, DNA and RNA synthesis, as well as amino acid metabolism. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus. A folate is a natural form of vitamin B9 contained in food, and folic acid is a synthetic form used in additions and enriched products.
- The role in the synthesis of DNA and RNA: Folic acid is necessary for the synthesis of nucleotides, construction blocks of DNA and RNA. It is involved in the transfer of single -iron groups necessary for the synthesis of purines and pyrimidins, which are the main components of genetic material.
- Fetal development and prevention of nervous tube defects: Folic acid plays a critical role in the development of the nervous system of the fetus. Sufficient consumption of folic acid before and during pregnancy can prevent defects in the nervous tube, such as the crevice of the spine (spina bifida) and anencephalus. Therefore, all women planning pregnancy or in the early stages of pregnancy are recommended to take folic acid supplements.
- Amino acid metabolism: Folic acid is involved in amino acid metabolism, in particular, in the transformation of homocysteine into methionine. An increased level of homocysteine is associated with an increased risk of cardiovascular diseases.
- The formation of red blood cells: Folic acid is necessary for the normal formation of red blood cells. Its deficiency can lead to megaloblastic anemia, characterized by abnormally large and immature red blood cells.
- Food sources: Good sources of the folate are green leafy vegetables (spinach, Romen salad, broccoli), legumes (beans, peas, lentils), avocados, citrus fruits and enriched grains (bread, pasta, cereals).
- Folic acid deficiency: Folic acid deficiency can lead to various symptoms:
- Megaloblastic anemia: Fatigue, weakness, shortness of breath, pallor of the skin.
- Damage to the mucous membranes: Glossitis (inflammation of the tongue), stomatitis (inflammation of the mucous membrane of the mouth).
- Nervous disorders: Depression, irritability, confusion.
- Defects of the nervous tube in the fetus (with deficiency during pregnancy).
- Factors increasing the risk of deficiency: Insufficient consumption of folic acid with food, alcoholism, some drugs (for example, methotrexate, anticonvulsants), chronic diseases (for example, intestinal diseases, celiac disease) and increased need (for example, pregnancy) can increase the risk of folic acid deficiency.
- Recommended daily dose: The recommended daily dose of the folate is 400 μg of the eating folate equivalent (DFE) for adults. During pregnancy, 600 mcg DFE is recommended, and 500 μg DFE during breastfeeding. DFE takes into account the difference in bioavailability between the folate contained in food products and folic acid contained in additions and enriched products. 1 μg of folic acid taken on an empty stomach is equivalent to approximately 2 μg of the folate contained in food.
- Toxicity: Folic acid is considered relatively safe even in large doses. However, high doses of folic acid can mask the deficiency of vitamin B12, which can lead to irreversible damage to the nerves. Therefore, it is important not to exceed the upper permissible level of consumption, which is 1000 mcg per day for adults.
Vitamin B12 (cobalamin): health of the nervous system and the formation of red blood cells
Vitamin B12, or cobalamin, is a water -soluble vitamin necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. Unlike other vitamins of group B, vitamin B12 is contained only in animal products (or enriched products).
- The role in the health of the nervous system: Vitamin B12 is necessary to maintain the myelin shell, the protective coating of the nerve fibers. Vitamin B12 deficiency can lead to nerves damage and various neurological problems.
- The formation of red blood cells: Vitamin B12 is necessary for the normal formation of red blood cells. Its deficiency can lead to megaloblastic anemia, characterized by abnormally large and immature red blood cells.
- DNA synthesis: Vitamin B12 is involved in the synthesis of DNA and RNA.
- Amino acid metabolism: Vitamin B12 is involved in amino acid metabolism, in particular, in the transformation of homocysteine into methionine.
- Food sources: Vitamin B12 is contained only in animal products, such as meat (especially the liver), fish, poultry, eggs and dairy products. Vegetarians and vegans can get vitamin B12 from enriched products (for example, vegetable milk, cereals, food yeast) or take vitamin B12 additives.
- Hydomination of vitamin B12: The absorption of vitamin B12 is a complex process requiring the presence of an internal factor, protein produced by the stomach cells. The internal factor is associated with vitamin B12 and allows it to be absorbed in the small intestine.
- Vitamin B12 deficiency: Vitamin B12 deficiency can lead to various symptoms:
- Megaloblastic anemia: Fatigue, weakness, shortness of breath, pallor of the skin.
- Neurological problems: Numbness and tingling in the arms and legs, impaired coordination, muscle weakness, depression, confusion, loss of memory. In severe cases, vitamin B12 deficiency can lead to irreversible damage to the nerves.
- Glossitis (inflammation of the tongue).
- Factors increasing the risk of deficiency: Vegetarianism and veganism, insufficient consumption of vitamin B12 with food, atrophic gastritis (inflammation of the gastric mucosa, reducing the production of an internal factor), pernicious anemia (an autoimmune disease in which the immune system attacks the stomach cells that develop the internal factor), surgical removal of part of the stomach or small intestines, Some drugs (for example, metformin, proton pump inhibitors), Crohn’s disease and celiac disease can increase the risk of vitamin B12 deficiency. With age, the body’s ability to absorb vitamin B12 decreases.
- Recommended daily dose: The recommended daily dose of vitamin B12 is 2.4 mcg for adults. Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products.
- Toxicity: Vitamin B12 is considered very safe even in large doses. Since this water -soluble vitamin, excess vitamin B12 is excreted in the urine.
(Part 2 of 10 – Part 10 of 10 will continue with further detailed explorations of each vitamin B’s specific roles, deficiencies, and benefits, incorporating scientific research, case studies, and practical advice on ensuring adequate intake.)