The role of group B vitamins in maintaining the health of the nervous system

B vitamins B: Key players in the health of the nervous system

B vitamins are a complex of water -soluble nutrients that play a critical role in maintaining the optimal function of the nervous system. Each vitamin from this group has unique properties and is involved in various biochemical processes necessary for the health and well -being of the brain, nerves and psyche. The disadvantage of one or more vitamins of group B can lead to a wide range of neurological and psychiatric symptoms that vary from mild fatigue and irritability to serious cognitive impairment and degenerative diseases. In this article, we will examine in detail each vitamin of group B, its specific role in the nervous system, the symptoms of deficiency and the best sources of obtaining.

Tiamin (vitamin B1): Energy for nerves

Tiamin, also known as vitamin B1, is a key cofactor for several enzymes involved in the metabolism of carbohydrates, namely in the Crebs cycle (tricarbon acid cycle), the central link of energy metabolism in the cell. Nerve cells, like brain cells, are especially dependent on glucose as the main source of energy. Tiamin is necessary for converting glucose into energy, which is then used to maintain the normal functioning of nerve cells, transmit nerve impulses and synthesis neurotransmitters.

• The role in metabolism: Tiamin is a cofactor of the enzyme pyruvate dehydrogenase, which catalyzes the transformation of pyruvat into acetyl-koa, which is necessary for entering the Krebs cycle. It also participates in the work of transcetic enzymes (in the pentosophosphate path, necessary for the synthesis of nucleotides and Nadph) and α-cathelutaratratodehydrogenase (in the Crebs cycle).

• The role in the nervous system: Tiamine is necessary for the synthesis of acetylcholine, an important neurotransmitter participating in training, memory and muscle control. It also helps to maintain the myelin shell, which isolates the nerve fibers and ensures the rapid transmission of nerve impulses.

• Deficiency symptoms: Tiamin deficiency can lead to serious neurological disorders, including Beri-Bury’s disease and Wernik-Korsakov syndrome. Beri-Beri manifests itself in several forms: dry Bari Beri (impresses the nervous system, causing peripheral neuropathy, weakness, muscle atrophy), wet Beri-Buri (impresses the cardiovascular system, causing cardiac insufficiency and edema) and cerebral Beri-Beri (Vernika-Korsakov syndrome). Vernika-Korsakov Syndrome is characterized by encephalopathy of Wernick (confusion, impaired coordination, paralysis of the eye muscles) and the psychosis of Korsakov (loss of memory, confabulation). Other symptoms of thiamine deficiency may include fatigue, irritability, depression, loss of appetite and a decrease in cognitive functions.

• Risk factors of deficiency: Alcoholism is the most common cause of thiamine deficiency, since alcohol prevents the absorption and metabolism of thiamine. Other risk factors include poor nutrition, chronic diseases (for example, HIV/AIDS, cancer), dialysis, prolonged parenteral nutrition and some drugs.

• Sources: The rich sources of thiamine are whole -grain products (brown rice, oatmeal, whole grain bread), legumes (beans, peas, lentils), nuts and seeds, pork and enriched products.

Riboflavin (vitamin B2): the key to cell energy and antioxidant protection

Riboflavin, or vitamin B2, is an important component of coffeections of the Flavmononucleotide (FMN) and Flavidenindininucleotide (FAD), which participate in numerous redox reactions in the body. These coenzymes play a decisive role in the metabolism of carbohydrates, fats and proteins, as well as in the functioning of the antioxidant system.

• The role in metabolism: FMN and FAD are involved in the work of the enzymes necessary for converting food into energy. They also play an important role in the metabolism of other B vitamins, such as folic acid and vitamin B6.

• The role in the nervous system: Riboflavin is necessary for the normal function of mitochondria, cell energy stations that play a critical role in maintaining the health of nerve cells. It also helps to protect nerve cells from oxidative stress, which can damage cells and lead to neurodegenerative diseases. Riboflavin is involved in the synthesis of neurotransmitters and supports the myelinization of the nerve fibers.

• Deficiency symptoms: Riboflavin deficiency, also known as ariboflavinosis, is rarely found in isolation and often combined with a deficiency of other vitamins of group B. The symptoms of deficiency may include inflammation of the lips (heilosis), cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossy), seborrheic dermatitis, photophomic, an abyss and burning in the burning of in eyes, as well as anemia. Neurological symptoms may include fatigue, weakness, depression and peripheral neuropathy.

• Risk factors of deficiency: Riboflavin risk factors include poor nutrition, alcoholism, chronic diseases (for example, malabsorption, diarrhea), taking some drugs (for example, tricyclic antidepressants, phenotiazines) and pregnancy.

• Sources: Rich sources of riboflavin are dairy products (milk, yogurt, cheese), meat (especially liver), eggs, green leafy vegetables (spinach, broccoli), mushrooms, almonds and enriched products.

Niacin (vitamin B3): brain protection and energy for nerve cells

Niacin, or vitamin B3, exists in two main forms: nicotinic acid and nicotinamide. He is the predecessor of the coherents of nicotinydenindinindinucleotide (NAD+) and nicotinindinindinindinucleotidfosphate (NADP+), which participate in more than 400 enzymatic reactions in the body. These coofers play a key role in the metabolism of carbohydrates, fats and proteins, as well as in the restoration of DNA, cell alarm and antioxidant protection.

• The role in metabolism: NAD+ and NADP+ are involved in glycolis, the Crebs cycle, oxidative phosphorylation and other metabolic tracks that provide energy for cells.

• The role in the nervous system: Niacin is necessary to maintain brain and nervous system health. It helps to protect nerve cells from damage, improves cognitive functions and reduces the risk of neurodegenerative diseases. NAD+ plays an important role in maintaining the integrity of DNA in nerve cells and in the regulation of genes expression associated with the functioning of the brain. Niacin can also improve blood circulation in the brain and contribute to the synthesis of neurotransmitters.

• Deficiency symptoms: The severe deficiency of Niacin leads to Pellagra, the disease characterized by the “triad D”: dermatitis, diarrhea and dementia. Dermatitis manifests itself in the form of a symmetric rash in areas of the skin subject to the sun. Diarye can be severe and lead to dehydration. Dementia is manifested in the form of cognitive disorders, such as memory loss, confusion and depression. A mild niacin deficiency can cause fatigue, headaches, loss of appetite, irritability and insomnia.

• Risk factors of deficiency: Niacin risk factors include poor nutrition (especially diets based on corn without adding alkali), alcoholism, malabsorption (for example, Crohn’s disease, celiac disease), carcinoid syndrome (which uses a triptophanes, precursor of Niacin) and taking some drugs.

• Sources: The rich sources of Niacin are meat (especially bird and fish), liver, peanuts, mushrooms, whole grains and enriched products. The body can also synthesize niacin from the amino acid of tryptophan, although this requires a sufficient amount of iron, riboflavin and vitamin B6.

Pantotenic acid (vitamin B5): An important component of coofer A

Pantotenic acid, or vitamin B5, is the predecessor of cooferment A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. COA is involved in more than 100 enzymatic reactions, including the Krebs cycle, synthesis of fatty acids, cholesterol and steroid hormones.

• The role in metabolism: COA is necessary for the transfer of acidic groups involved in various metabolic pathways. It plays a key role in the oxidation of pyruvate and fatty acids, as well as in the synthesis and decay of many important molecules.

• The role in the nervous system: Pantotenic acid is necessary for the synthesis of acetylcholine, an important neurotransmitter involved in learning, memory and muscle control. It also helps to maintain the myelin shell of nerve fibers and plays a role in the synthesis of neurotransmitters, such as gamma-aminobatic acid (GABA).

• Deficiency symptoms: Pantothenic acid deficiency is rare, since it is widespread in food. However, in experimental conditions, deficiency can cause fatigue, headaches, insomnia, irritability, depression, numbness and tingling in the arms and legs (paresthesia), as well as abdominal pain.

• Risk factors of deficiency: A severe nutrition deficiency is the most common cause of pantothenic acid deficiency. Other risk factors include malabsorption and taking some drugs.

• Sources: Pantotenic acid is widespread in food products, so it is usually not difficult to get it with food. Rich springs are meat (especially the liver), eggs, mushrooms, avocados, broccoli, battles and whole grain products.

Pyridoxine (vitamin B6): key player in the synthesis of neurotransmitters

Pyridoxine, or vitamin B6, is a group of compounds, including pyridoxine, pyridoxal and pyridoxamine. Pyridoxal-5′-phosphate (PLP) is an active form of vitamin B6 and serves as a cofactor for more than 100 enzymes involved in various metabolic reactions.

• The role in metabolism: PLP is involved in the metabolism of amino acids, carbohydrates and fats. It is necessary for transamination, decarboxylation and other reactions associated with the transformation of amino acids. He also plays a role in glycogenesis and gluconeogenesis.

• The role in the nervous system: Vitamin B6 plays a critical role in the synthesis of neurotransmitters, such as serotonin, dopamine, norepinephrine and gamk. It is also necessary for the synthesis of myelin, an isolating shell of nerve fibers. Vitamin B6 helps maintain the normal function of the brain and nervous system, and also participates in the regulation of mood and sleep.

• Deficiency symptoms: Vitamin B6 deficiency can cause a wide range of neurological and psychiatric symptoms, including depression, irritability, anxiety, confusion, peripheral neuropathy (a feeling of burning, tingling or numbness in the hands and legs), convulsions and encephalopathy. Other symptoms of deficiency may include dermatitis, chelosis, glossitis, anemia and a decrease in immunity.

• Risk factors of deficiency: Risk factors for vitamin B6 deficiency include poor nutrition, alcoholism, malabsorption, renal failure, autoimmune diseases and taking certain drugs (for example, isoniazide, penicilllamine, oral contraceptives).

• Sources: The rich sources of vitamin B6 are meat (especially bird and fish), liver, potatoes, bananas, avocados, nuts, seeds and whole grain products.

BIOTIN (vitamin B7): An important coffeector for carboxylase

Biotin, or vitamin B7, is a cofactor for four carboxylase enzymes that play a decisive role in the metabolism of carbohydrates, fats and proteins. These enzymes are involved in gluconeogenesis (glucose synthesis of non -carbohydrate sources), synthesis of fatty acids, leucine metabolism and urea cycle.

• The role in metabolism: Biotin is necessary for the work of pyruvatkarboxylase enzymes (in gluconeogenesis), acetyl-co-carboxylase (in synthesis of fatty acids), propionil-co-carboxylase (in amino acid metabolism) and β-methylcro-carboxylase (in leucine metabolism).

• The role in the nervous system: Biotin can play a role in maintaining the health of the nervous system, although its exact role in the brain and nerves is still not well studied. It is assumed that it can affect the energy metabolism of nerve cells and the synthesis of some neurotransmitters.

• Deficiency symptoms: Biotin deficiency is rare, since it is produced by bacteria in the intestines and is contained in many foods. However, the deficit can occur when using a large amount of raw egg proteins (which contain avidine, binding biotin and preventing its absorption), with malabsorption, with prolonged parenteral nutrition and some genetic diseases. Symptoms of deficiency may include dermatitis, hair loss (alopecia), fragility of nails, neurological symptoms (depression, fatigue, numbness and tingling in the limbs) and immunodeficiency.

• Risk factors of deficiency: The use of a large amount of raw egg proteins, malabsorption, prolonged parenteral nutrition, some genetic diseases and prolonged use of antibiotics can increase the risk of biotin deficiency.

• Sources: Biotin is found in many foods, including meat (especially the liver), eggs, nuts, seeds, avocados, battles, salmon and mushrooms.

Folic acid (vitamin B9): key component for DNA synthesis and neurotransmitters

Folic acid, or vitamin B9, is a water -soluble vitamin necessary for the synthesis of DNA, RNA and amino acids. Tetrahydrofolat (TGF) is an active form of folic acid and serves as a cofactor for enzymes involved in the transfer of single -iron groups.

• The role in metabolism: TGF is involved in the synthesis of purines and pyrimidins necessary for the synthesis of DNA and RNA. He also plays a role in amino acid metabolism, such as homocysteine, and in the synthesis of serin and glycine.

• The role in the nervous system: Folic acid is necessary for the development of the nervous system, especially during pregnancy. Folic acid deficiency during pregnancy can lead to defects in the nerve tube in the fetus, such as Spina Bifida. Folic acid also plays a role in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine. It can also affect cognitive functions and mood.

• Deficiency symptoms: Folic acid deficiency can cause megaloblastic anemia, characterized by abnormally large and immature red blood cells. Other symptoms of deficiency may include fatigue, weakness, irritability, headaches, difficulty breathing, ulcers in the mouth and in the tongue, diarrhea, depression and cognitive disorders. The deficiency of folic acid during pregnancy increases the risk of defects in the nervous tube in the fetus.

• Risk factors of deficiency: Risk factors for folic acid deficiency include poor nutrition, alcoholism, malabsorption (for example, celiac disease, crown disease), pregnancy, lactation, some drugs (for example, methotrexate, phenytoid) and genetic mutations involved in folic acid metabolism.

• Sources: Rich sources of folic acid are green leafy vegetables (spinach, Romen salad, asparagus, broccoli), legumes (beans, peas, lentils), citrus fruits, avocados, liver and enriched products.

Cobalamin (vitamin B12): maintaining the health of nerve cells and the synthesis of myelin

Cobalamine, or vitamin B12, is a water -soluble vitamin containing cobalt. It is necessary for the functioning of two enzymes: methylcobalamin and adenosylcobalamin.

• The role in metabolism: Methylcobalamin is involved in the transformation of homocysteine into methionine, which is necessary for the synthesis of S-adenosylmetionine (SAME), an important donor of methyl groups participating in many biochemical reactions, including the synthesis of neurotransmitters and DNA. Adenosylcobalamin is involved in the transformation of methylmalonil-cooa into succinyl-Coa, an important stage in the metabolism of fatty acids and amino acids.

• The role in the nervous system: Vitamin B12 plays a critical role in maintaining the health of nerve cells and the synthesis of myelin, which isolating the shell of nerve fibers. Vitamin B12 deficiency can lead to nerves demyelinization, which leads to neurological symptoms. Vitamin B12 is also involved in the synthesis of neurotransmitters and helps to protect nerve cells from damage.

• Deficiency symptoms: Vitamin B12 deficiency can cause a wide range of neurological and hematological symptoms. Neurological symptoms can include peripheral neuropathy (a burning sensation, tingling or numbness in the hands and legs), ataxia (impaired coordination of movements), weakness, depression, irritability, confusion, memory loss and psychosis. Hematological symptoms may include megaloblastic anemia. A long deficiency of vitamin B12 can lead to irreversible damage to the nervous system.

• Risk factors of deficiency: Vitamin B12 deficiency risk factors include a vegan diet (since vitamin B12 is mainly contained in animal products), malliabsorption (for example, atrophic gastritis, crown disease, celiac disease), pernicious anemia (autoimmune disease in which the body does not develop the internal factor necessary for absorption of vitamin B12), and An elderly age (reducing the secretion of gastric acid and internal factor), taking some drugs (for example, metformin, proton pump inhibitors) and surgical removal of part of the stomach or intestines.

• Sources: Vitamin B12 is mainly contained in animal products, such as meat (especially the liver), fish, poultry, eggs and dairy products. Vegans need to take vitamin B12 additives or use enriched products.

B vitamins interaction

It is important to understand that B vitamins work synergically and interact with each other. The deficiency of one group B vitamin can affect the metabolism and function of other vitamins of this group. For example, riboflavin deficiency may disrupt the metabolism of vitamin B6 and folic acid.

Recommendations for taking B vitamins

The recommended daily norm (RSN) of B vitamins varies depending on age, gender, health status and other factors. It is important to get a sufficient amount of B vitamins with food or, if necessary, using additives. Before taking additives, it is recommended to consult a doctor to determine the necessary dosage and avoid possible side effects.

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