B vitamins B: Dosage and side effects

B vitamins B: Dosage and side effects

1. B vitamins: review and importance

B vitamins are a group of eight water -soluble vitamins that play an important role in cellular metabolism. Each vitamin B performs a unique function, but they often work synergistic to maintain general health and well -being. Widespread means that they do not accumulate in the body and should be regularly replenished with a diet or additives. B vitamins deficiency can lead to a wide range of health problems, from fatigue and skin diseases to neurological disorders and anemia.

1.1. The composition of B vitamins B:

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, the functioning of the nervous system and muscle function, including the heart muscle.
• Vitamin B2 (Riboflavin): Participates in energy metabolism, growth and development of cells, metabolism of fats and drugs. It is also important for the health of the skin, eyes and mucous membranes.
• Vitamin B3 (Niacin): The key component of the NAD and NADP coofers involved in more than 400 enzymatic reactions, including energy metabolism, DNA synthesis and cell recovery.
• Vitamin B5 (pantotenic acid): It is necessary for the synthesis of coherent A (COA), which plays an important role in the metabolism of carbohydrates, fats and proteins. Also involved in the synthesis of hormones and cholesterol.
• Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine), the formation of hemoglobin and maintaining the immune function.
• Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins. It is also involved in the synthesis of keratin, an important protein for the health of the skin, hair and nails.
• Vitamin B9 (folic acid): It is important for the growth and development of cells, the synthesis of DNA and RNA, and the formation of red blood cells. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus.
• Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. Requires an internal factor produced in the stomach for absorption.

1.2. Food sources of group B vitamins:

Most of group B vitamins are found in various products, including:

• Whole cereals: Brown rice, oats, barley.
• Meat: Beef, pork, chicken, fish.
• Eggs: The yolk is especially rich in vitamins of group B.
• Dairy products: Moloko, cheese, yogurt.
• Legumes: Beans, peas, lentils.
• Nuts and seeds: Sunflower, almonds, walnuts.
• Dark green leafy vegetables: Spinach, cabbage, broccoli.
• Fruits: Avocado, bananas.
• Enriched products: Bread, cereals.

A variety of and balanced nutrition usually provides a sufficient amount of B vitamins B. However, certain groups of people may need additional additives.

2. Dosage of B vitamins B:

Recommended daily consumption standards (RDA) of group B vitamins vary depending on age, gender, physiological condition (for example, pregnancy, breastfeeding) and other factors, such as diet and health status. It is recommended to consult a doctor or a nutritionist for individual recommendations. Below are general recommendations, but they should not replace advice with a medical worker.

2.1. Vitamin B1 (TIAMIN):

• Adult men: 1.2 mg per day.
• Adult women: 1.1 mg per day.
• Pregnant and lactating women: 1.4 mg per day.

2.2. Vitamin B2 (Riboflavin):

• Adult men: 1.3 mg per day.
• Adult women: 1.1 mg per day.
• Pregnant women: 1.4 mg per day.
• Women’s nursing: 1.6 mg per day.

2.3. Vitamin B3 (Niacin):

• Adult men: 16 mg of niacin equivalent (ne) per day.
• Adult women: 14 mg ne per day.
• Pregnant women: 18 mg ne per day.
• Women’s nursing: 17 mg ne per day.

2.4. Vitamin B5 (pantotenic acid):

• Adults: 5 mg per day (recommendations on adequate consumption, since RDA is not established).
• Pregnant women: 6 mg per day.
• Women’s nursing: 7 mg per day.

2.5. Vitamin B6 (Pyridoxin):

• Adults (19-50 years old): 1.3 mg per day.
• Adults (51+ years): 1.7 mg per day for men, 1.5 mg per day for women.
• Pregnant women: 1.9 mg per day.
• Women’s nursing: 2.0 mg per day.

2.6. Vitamin B7 (Biotin):

• Adults: 30 μg per day (recommendations on adequate consumption, since RDA has not been established).
• Pregnant women: 30 mcg per day.
• Women’s nursing: 35 mcg per day.

2.7. Vitamin B9 (folic acid):

• Adults: 400 μg of diet folate equivalent (DFE) per day.
• Pregnant women: 600 μg DFE per day.
• Women’s nursing: 500 μg DFE per day.
• Women planning pregnancy: 400 μg of folic acid per day (in addition to food sources).

2.8. Vitamin B12 (cobalamin):

• Adults: 2.4 mcg per day.
• Pregnant women: 2.6 mcg per day.
• Women’s nursing: 2.8 mcg per day.

2.9. Upper permissible levels of consumption (UL):

The upper permissible level of consumption (UL) is the maximum amount of nutrient, which most people can safely consume daily without the risk of side effects. It is important to note that UL does not apply to people taking B vitamins under the supervision of a doctor.

• Niacin (B3): 35 mg per day (from additives or enriched products). High doses of niacin, used to treat high level of cholesterol, can cause redness of the skin, itching and other side effects.
• Pyridoxin (B6): 100 mg per day. Long -term use of high doses of vitamin B6 can lead to nerves damage.
• Folic acid (B9): 1000 μg per day (from additives or enriched products). High consumption of folic acid can mask vitamin B12 deficiency.
• Other vitamins of group B (B1, B2, B5, B7, B12): For these vitamins, ULs are not installed, since they are considered relatively non -toxic. However, this does not mean that high doses are absolutely safe, and caution should be observed and consult with the doctor.

3. Factors affecting the need for vitamins of group B:

Several factors can affect the need of a person for vitamins of group B, including:

• Age: Older people can have a reduced ability to absorb some vitamins of group B, especially vitamin B12.
• Diet: People who adhere to restrictive diets (for example, vegans, vegetarians) or a high content of processed products can be at risk of group B vitamins. It is especially important for vegans to receive vitamin B12 from enriched products or additives, since it is mainly contained in animal products.
• Pregnancy and breastfeeding: Pregnant and lactating women need an increased amount of B vitamins to maintain the health of the mother and the development of the child.
• Health status: Certain states of health, such as diseases of the gastrointestinal tract (for example, Crohn’s disease, celiac disease), alcoholism, kidney disease and some drugs, can affect the absorption and disposal of group B.
• Medicines: Some drugs, such as metformin (used for the treatment of diabetes) and proton pump inhibitors (used to treat heartburn), can affect vitamin B12 absorption.
• Level of activity: People with high physical activity may need more vitamins of group B to maintain energy metabolism.
• Genetics: Genetic factors can affect how the body assimilates and uses B vitamins.

4. B vitamins deficiency: symptoms and consequences

The deficiency of group B vitamins can be manifested by various symptoms, depending on which vitamin is not enough.

4.1. Vitamin B1 (TIAMIN) deficit:

• Since It is characterized by damage to the nervous system, heart and blood vessels. Symptoms include weakness, fatigue, shortness of breath, swelling, muscle pain and neurological disorders.
• Vernike-Korsakova syndrome: It is observed mainly in people suffering from alcoholism. It is characterized by confusion, impaired coordination, problems with memory and paralysis of the eye muscles.

4.2. Vitamin B2 deficiency (riboflavin):

• Ariboflavinosis: Symptoms include cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), dermatitis, photophobia and anemia.

4.3. Vitamin B3 deficiency (niacin):

• Pellagra: “Three D” is characterized: dermatitis, diarrhea and dementia. Symptoms include skin inflammation, especially in areas subject to sun, digestive disorders and neurological problems.

4.4. Vitamin B5 deficiency (pantothenic acid):

Vitamin B5 deficiency is rare, since it is widespread in food products. Symptoms may include fatigue, headaches, insomnia, nausea, vomiting and numbness or tingling in the arms and legs.

4.5. Vitamin B6 deficiency (pyridoxine):

Symptoms include anemia, skin rashes, cracks in the corners of the mouth, depression, confusion and cramps. Vitamin B6 deficiency can also affect the immune function.

4.6. Vitamin B7 deficiency (biotin):

Biotin’s deficiency is rare. Symptoms may include hair loss, skin rashes, fragility of nails, depression and fatigue.

4.7. Vitamin B9 deficiency (folic acid):

• Megaloblastic anemia: It is characterized by abnormally large red blood cells. Symptoms include fatigue, weakness, shortness of breath and pallor of the skin.
• Fruit nervous tube defects: During pregnancy, deficiency of folic acid can lead to serious defects in the nervous tube, such as spinal splitting (spina bifida) and anencephaly.

4.8. Vitamin B12 deficiency (cobalamin):

• Personic anemia: It is caused by insufficient absorption of vitamin B12 due to deficiency of the internal factor.
• Neurological disorders: Mustenia and tingling in the arms and legs may include, problems with balance, depression, confusion and memory loss.
• Megaloblastic anemia: As with folic acid deficiency.

5. Side effects of B vitamins B:

Although group B vitamins are usually considered safe, especially in doses received from food products, high doses taken in the form of additives can cause side effects.

5.1. Vitamin B1 (TIAMIN):

It is usually well tolerated even in high doses. Side effects are rare, but may include allergic reactions.

5.2. Vitamin B2 (Riboflavin):

Usually well tolerated. High doses can lead to staining urine in a bright yellow color, which is harmless.

5.3. Vitamin B3 (Niacin):

• Redness of the skin (niacin tide): It is characterized by redness of the skin, itching, burning and a feeling of heat, especially on the face, neck and chest. Usually occurs when taking niacin in the form of nicotinic acid. Niacinamide is less likely to cause tides.
• Digestive disorders: Nausea, vomiting, diarrhea.
• Improving blood sugar: In people with diabetes.
• Liver damage: With prolonged use of high doses.

5.4. Vitamin B5 (pantotenic acid):

Usually well tolerated. Very high doses (more than 10 g per day) can cause diarrhea.

5.5. Vitamin B6 (Pyridoxin):

• Nerves damage (neuropathy): Long -term use of high doses (more than 100 mg per day) can lead to damage to nerves, manifesting numbness, tingling and pain in the hands and legs.
• Photosensitivity: Increased sensitivity to sunlight.
• Dermatological reactions: Skin rashes.

5.6. Vitamin B7 (Biotin):

Usually well tolerated. High doses can interfere with some laboratory tests, such as the tests for thyroid hormones and troponin (used to diagnose heart disease). It is important to inform the doctor if you take biotin supplements to avoid improper interpretation of the test results.

5.7. Vitamin B9 (folic acid):

• Masks of the deficiency of vitamin B12: High consumption of folic acid can mask the deficiency of vitamin B12, which can lead to irreversible damage to the nervous system.
• Interaction with drugs: Folic acid can interact with some drugs such as methotrexate (used for the treatment of cancer and autoimmune diseases) and anticonvulsant drugs.

5.8. Vitamin B12 (cobalamin):

It is usually well tolerated even in high doses. Allergic reactions can rarely occur. Vitamin B12 injections can cause irritation at the injection site.

6. Interaction of group B vitamins with drugs:

B vitamins can interact with various drugs, affecting their effectiveness or increasing the risk of side effects.

• Metformin (for the treatment of diabetes): It can reduce vitamin B12 absorption. People taking Metformin may require monitoring of vitamin B12 levels and additives.
• Proton pump inhibitors (for the treatment of heartburn): They can reduce vitamin B12 absorption.
• Antibiotics: Some antibiotics can affect the intestinal flora, which synthesizes some group B vitamins, such as biotin and vitamin K.
• Anticonvulsants: Some anticonvulsants can affect the level of folic acid and vitamin B6.
• Metotrexate (for the treatment of cancer and autoimmune diseases): Metotrexate inhibits an enzyme used to activate folic acid. Reception of folic acid additives can reduce the side effects of methotrexate, but can also reduce its effectiveness.
• Levodopa (for the treatment of Parkinson’s disease): Vitamin B6 can reduce the effectiveness of levodopa. However, this does not apply to the combination of levodopa and carbidopa.

It is important to inform the doctor about all drugs and additives that you take to identify potential interactions.

7. Complexes of B vitamins B:

Group B vitamins contain all eight B vitamins in one tablet or capsule. They can be useful for people who want to provide sufficient consumption of all B vitamins, especially if they are at risk of deficiency.

7.1. Advantages of group B vitamins complexes:

• Convenience: It is easy to take all B vitamins in one dose.
• Synergic effect: B vitamins work synergically, so their reception together can be more effective than taking individual vitamins.
• Prevention Deficit: It can help prevent the deficiency of B vitamins B.

7.2. Disadvantages of group B vitamins:

• The impossibility of individualizing the dosage: You can not adjust the dosage of individual vitamins.
• Potential interactions: They can interact with medicines.
• The need to consult a doctor: It is important to consult a doctor to determine whether a complex of B vitamins is suitable for you.

8. Laboratory diagnosis of deficiency of vitamins of group B:

There are various laboratory tests that can be used to diagnose a deficiency of B vitamins B.

• Blood test: It can be used to measure the level of vitamins B12, folic acid and B6 in the blood.
• Urine analysis: It can be used to measure the level of thiamine and riboflavin in the urine.
• Determination of the level of methylmalonic acid (MMA): An increased level of MMA in the blood may indicate a deficiency of vitamin B12.
• Determining the level of homocysteine: An increased level of homocysteine ​​in the blood may indicate a deficiency of vitamin B12, folic acid or vitamin B6.
• Shilling test: It was previously used to diagnose pernicious anemia (vitamin B12 deficiency due to the lack of internal factor), but is currently used less often.

The interpretation of the results of the analysis should be carried out by a doctor.

9. B vitamins and specific health states:

Some B vitamins can be useful for the treatment or prevention of certain health states.

• Cardiovascular diseases: Folic acid, vitamin B6 and vitamin B12 can help reduce homocysteine ​​level, which is a risk factor for cardiovascular diseases. Niacin (in high doses, under the supervision of a doctor) can help reduce cholesterol.
• Neurological disorders: Vitamin B12 can help improve cognitive functions and prevent neurodegenerative diseases, such as Alzheimer’s disease. Tiamine is important for the prevention of Vernika-Korsakov syndrome in people suffering from alcoholism.
• Depression: Some studies show that group B vitamins, especially folic acid, vitamin B6 and vitamin B12, can help improve mood and reduce depression symptoms.
• Migraine: Some studies show that riboflavin can help reduce the frequency and severity of migraine.
• Channel channel syndrome: Vitamin B6 can help reduce the symptoms of a carpal channel syndrome.
• Diabetical neuropathy: Some studies show that vitamin B6 can help relieve pain and numbness associated with diabetic neuropathy.
• Pregnancy: Folic acid is extremely important to prevent defects in the nerve tube in the fetus.

It is important to note that group B vitamins are not a replacement for traditional medical treatment and should be used only under the supervision of a doctor.

10. Recommendations for taking B vitamins:

• Consult a doctor: Before taking any vitamins of group B, especially in high doses, consult your doctor to determine if you need additives and what dosage will be safe and effective for you.
• Take group B vitamins with food: This can help improve their absorption and reduce the risk of side effects.
• Follow the recommended dosage: Do not exceed the recommended dosage, unless otherwise prescribed by a doctor.
• Pay attention to side effects: If you experience any side effects, stop taking B vitamins and consult a doctor.
• Tell the doctor about all drugs and additives that you accept: This will help prevent potential interactions.
• Choose quality additives: When choosing additives of group B vitamins, choose products from reliable manufacturers who have passed independent testing.
• Balanced nutrition: Strive for a balanced diet, rich in products containing B vitamins B.

11. B vitamins for vegans and vegetarians:

Vegans and vegetarians can be at risk of deficiency of some vitamins of group B, especially vitamin B12, which is mainly contained in animal products.

• Vitamin B12: Vegans need to receive vitamin B12 from enriched products (for example, enriched vegetable milk, enriched food yeast) or take vitamin B12 additives. There are various forms of vitamin B12, such as cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more active forms, but cyanocobalamin is also effective and more stable.
• Other B vitamins B: Vegans and vegetarians should strive to eat various foods rich in Bobs B vitamins, including whole cereals, legumes, nuts, seeds and dark green leafy vegetables.

12. Prospects and research:

Studies on the role of group B vitamins in health and diseases are ongoing. Future studies can shed light on new areas of application of group B vitamins, as well as on optimal dosages and forms for various health states. Some areas of interest to researchers include:

• B vitamins and cognitive functions: The study of the influence of group B vitamins on improving cognitive functions and the prevention of dementia.
• B vitamins and mood: Assessment of the effectiveness of group B vitamins in the treatment of depression and other mood disorders.
• B vitamins B and cardiovascular diseases: The study of the role of group B vitamins in reducing the risk of cardiovascular diseases.
• B vitamins B and cancer: Studying the connection between group B vitamins and the risk of cancer development.
• Individualized nutrition: Development of individual recommendations for the consumption of group B vitamins based on genetic factors and other characteristics of a person.

13. Conclusion (absent)