The role of group B vitamins in energy exchange

The role of group B vitamins in energy exchange: comprehensive leadership

B vitamins are a water -soluble group of eight necessary nutrients that play a critical role in numerous metabolic processes of the body, especially in energy metabolism. They act as coofers, helping enzymes convert the food that we eat into the energy that our body can use. Each vitamin of group B has unique functions and works synergetically with others to maintain general health and well -being. In this article, we will examine in detail each vitamin of group B, its specific role in energy exchange, food sources, deficiency symptoms and recommended dosages.

Tiamin (B1): the key to carbohydrate metabolism

Tiamin, also known as Vitamin B1, plays a decisive role in the metabolism of carbohydrates, fats and proteins. It is necessary for the functioning of several key enzymes, including pyruvat dehydrogenase (PDH) and α-cathelutaratrategodrogenase (α-kgdh). These enzymes catalyze the critical stages in the Crebs cycle (also known as the citric acid cycle or a tricarbon acid cycle), the central metabolic path, which produces energy in the form of ATP (adenosineurphosphate).

• The mechanism of action: Tiamin in the form of thiamindiffhosphate (TDP) acts as a pdH cooferment, which converts pyruvate into acetyl-koa, and for α-kgdh, which catalyzes oxidative decarboxylation of α-metroglutarate to succinyl-cooa. These reactions are important stages in the Crebs cycle, which produces NADN and FADN2, molecules used in the electron transfer circuits for ATP generation.

• Food sources: Tiamine is contained in a wide variety of foods, including:

  • Whole grain products (brown rice, oatmeal, whole grain bread)
  • Legumes (beans, lentils, peas)
  • Pork
  • Nuts and seeds
  • Enriched products (bread, cereals)

• Deficiency symptoms: Tiamine deficiency can lead to various symptoms, including:

  • Since A classic disease caused by a deficiency of thiamine is characterized by neurological and cardiovascular disorders. There are two main types of Beri Berie: Wet Beri Beri, which affects the cardiovascular system, and dry Beri-Bury, which affects the nervous system.
  • Encephalopathy Vernika-Korsakov: A severe neurological disorder associated with a deficiency of thiamine, often observed in people who abuse alcohol. It is characterized by confusion, a violation of coordination and vision problems.
  • Fatigue and weakness: Tiamine deficiency can disrupt the energy metabolism, leading to fatigue, weakness and decrease in endurance.
  • Irritability and depression: Tiamin deficiency can affect the function of the brain, which leads to irritability, depression and other problems with mental health.
  • Loss of appetite and weight loss: Tiamin deficiency can reduce appetite and lead to weight loss.
  • Gastrointestinal problems: Tiamine deficiency can cause constipation, nausea and other gastrointestinal problems.

• Recommended dosage: The recommended daily norm (RSN) of thiamine is 1.2 mg for men and 1.1 mg for women. People with certain diseases or those who abuse alcohol may require a higher dose.

Riboflavin (B2): necessary for redox reactions

Riboflavin, or vitamin B2, is the key component of the cooferment of flavinmononucleotide (FMN) and flavidenindininucleotide (FAD), which participate in many redox reactions in the body. These reactions are important for energy metabolism, cellular growth and functioning, as well as the metabolism of drugs.

• The mechanism of action: FMN and FAD act as carriers of electrons in various metabolic tracks, including:

  • Electron transfer circuit: FAD is a component of complex II in the electron transfer chain, which plays a vital role in the production of ATP.
  • Crebca cycle: FAD is involved in the oxidation of the succinate to Fumarat.
  • Oxidation of fatty acids: FAD is necessary for the functioning of ACIL-COA dehydrogenase, an enzyme that catalyzes the first stage in the oxidation of fatty acids.
  • Vitamin metabolism: Riboflavin is necessary to activate other vitamins of group B, including a folate and vitamin B6.

• Food sources: Riboflavin is contained in a large number of food, including:

  • Dairy products (milk, yogurt, cheese)
  • Eggs
  • Meat (especially the liver and kidneys)
  • Green sheet vegetables (spinach, cabbage)
  • Enriched cereals and bread
  • Mushrooms
  • Almond

• Deficiency symptoms: Riboflavin deficiency, also known as ariboflavinosis, can lead to various symptoms, including:

  • Heyrozy: Cracks and soreness in the corners of the mouth.
  • Glossit: Inflammation and soreness of the language.
  • Dermatitis: Skin inflammation, especially around the nose and mouth.
  • Photophobia: Sensitivity to light.
  • Anemia: Riboflavin deficiency can disrupt the metabolism of iron, which leads to anemia.
  • Fatigue and weakness: Riboflavin deficiency can disrupt energy metabolism, which leads to fatigue and weakness.

• Recommended dosage: Riboflavin RB is 1.3 mg for men and 1.1 mg for women. People with certain diseases or those who take certain drugs may require a higher dose.

NiaCin (B3): necessary for the production of energy and DNA restoration

Niacin, also known as vitamin B3, is a water -soluble vitamin that plays an important role in energy metabolism, restoration of DNA and cell alarm. It exists in two forms: nicotinic acid and nicotinamide. Both forms can be transformed into cooferns of nicotinindinindinucleotide (above+) and nicotinindinindinindinucleotidfosphate (NAST+), which are necessary for hundreds of enzymatic reactions in the body.

• The mechanism of action: Above+ and NADF+ participate in many metabolic pathways, including:

  • Glycolysis: Over+ it is necessary for oxidation of glyceraldehyde-3-phosphate, the key stage of glycolysis.
  • Crebca cycle: Above+ it is involved in several reactions in the Crebs cycle, including the oxidation of isocytrate to α-cutglutarate and oxidation of α-cutglutarate to succinyl-COA.
  • Electron transfer circuit: NADN, the restored form above+, transfers electrons to the electron transfer chain, where they are used for the production of ATP.
  • DNA restoration: Above+ is a substrate for enzymes of Poli (ADF Ribosis)-Polymeraz (PARP), which are involved in DNA restoration.
  • Cell alarm: Above+ is involved in cell signaling tracks, including the activation of sirtuins, proteins associated with longevity and metabolic health.

• Food sources: Niacin is contained in a large number of food, including:

  • Meat (especially poultry, beef and fish)
  • Nuts and seeds
  • Legumes
  • Whole grain products
  • Enriched cereals and bread
  • Mushrooms

• Deficiency symptoms: A severe niacin deficiency leads to Pellagra, a disease that is characterized by “three D”: dermatitis, diarrhea and dementia. Other symptoms of niacin deficiency may include:

  • Fatigue and weakness: Niacin’s deficiency can disrupt the energy metabolism, which leads to fatigue and weakness.
  • Loss of appetite and weight loss: Niacin deficiency can reduce appetite and lead to weight loss.
  • Inflammation of the tongue and mouth: Niacin deficiency can cause glossitis and stomatitis.
  • Headaches and dizziness: Niacin deficiency can affect the function of the brain, which leads to headaches and dizziness.
  • Depression and anxiety: Niacin deficiency can affect the function of the brain, which leads to depression and anxiety.

• Recommended dosage: NiaCin RSN is 16 mg for men and 14 mg for women. High doses of niacin (more than 50 mg) can cause side effects, such as redness of the skin, itching and nausea. Therefore, it is important to consult a doctor before taking niacin supplements.

Pantotenic acid (B5): necessary for the synthesis of coherent A

Pantotenic acid, also known as vitamin B5, is a water -soluble vitamin, which plays an important role in energy metabolism, synthesis of hormones and cholesterol. It is necessary for the synthesis of coherent A (COA), a key coherent participating in many metabolic pathways.

• The mechanism of action: KOA is involved in many metabolic tracks, including:

  • Crebca cycle: Coa is necessary for the formation of citrate from acetyl-koa and oxaloacetate, the first stage of the Crebs cycle.
  • Oxidation of fatty acids: COA is necessary to activate fatty acids, which allows them to be transported to mitochondria for oxidation.
  • Cholesterol synthesis: KOA is involved in the synthesis of cholesterol, an important component of cell membranes and the precursor of steroid hormones.
  • Hormone synthesis: KOA is involved in the synthesis of some hormones, including cortisol and aldosterone.
  • Synthesis neurotransmitted: KOA is involved in the synthesis of the neurotransmitter acetylcholine.

• Food sources: Pantotenic acid is widespread in food, including:

  • Meat (especially the liver and kidneys)
  • Eggs
  • Dairy products
  • Vegetables (avocado, broccoli, sweet potatoes)
  • Whole grain products
  • Mushrooms
  • Sunflower seeds

• Deficiency symptoms: Pantothenic acid deficiency is rare, since vitamin is widespread in food. However, severe deficiency can lead to the following symptoms:

  • Fatigue and weakness: The deficiency of pantothenic acid can disrupt energy metabolism, which leads to fatigue and weakness.
  • Headaches: A deficiency of pantothenic acid can affect the function of the brain, which leads to headaches.
  • Irritability: Pantothenic acid deficiency can affect the function of the brain, which leads to irritability.
  • Insomnia: Pantothenic acid deficiency can affect the function of the brain, which leads to insomnia.
  • Numbness and tingling in the arms and legs: The deficiency of pantothenic acid can damage the nerves, which leads to numbness and tingling in the arms and legs.
  • Gastrointestinal problems: The deficiency of pantothenic acid can cause nausea, vomiting and abdominal pain.

• Recommended dosage: Since there is not enough data to establish RSN, an adequate consumption rate (ANP) for pantotenic acid is established, which is 5 mg for adults.

Pyridoxine (B6): participates in amino acids and gluconeogenesis metabolism

Pyridoxine, also known as vitamin B6, is a group of six related compounds (pyridoxin, pyridoxal, pyridoxamine and their phosphorized forms) that play an important role in amino acid metabolism, gluconeogenesis and synthesis of neurotransmitters. Pyridoxal-5′-phosphate (PLF) is an active coherent form of vitamin B6.

• The mechanism of action: PLF is a coherent for more than 100 enzymes involved in various metabolic tracks, including:

  • Amino acid metabolism: PLF is involved in the reactions of transamination, decarboxylation and radiation amino acids. It is necessary for the synthesis of essential amino acids, such as triptophanes and methionine.
  • Gluconeogenesis: PLF is involved in gluconeogenesis, the process of production of glucose from non -carbodic sources, such as amino acids and glycerin.
  • GEMA synthesis: PLF is necessary for the synthesis of hem, a component of hemoglobin, which transfers oxygen in the blood.
  • Synthesis neurotransmitted: PLF is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine.

• Food sources: Vitamin B6 is contained in a wide variety of foods, including:

  • Meat (especially poultry, beef and fish)
  • Banans
  • Potato
  • Legumes
  • Nuts and seeds
  • Enriched cereals

• Deficiency symptoms: Vitamin B6 deficiency can lead to various symptoms, including:

  • Anemia: Vitamin B6 deficiency can disrupt the synthesis of hem, which leads to anemia.
  • Dermatitis: Vitamin B6 deficiency can cause skin inflammation, especially around the mouth, nose and eyes.
  • Depression and anxiety: Vitamin B6 deficiency can affect the function of the brain, which leads to depression and anxiety.
  • Convulsions: The severe deficiency of vitamin B6 can cause convulsions.
  • Peripheral neuropathy: High doses of vitamin B6 (more than 100 mg per day) can cause peripheral neuropathy, characterized by numbness, tingling and pain in the arms and legs.

• Recommended dosage: Vitamin B6 RSN is 1.3 mg for adults aged 19-50 years and 1.7 mg for men and 1.5 mg for women over 50 years old.

BIOTIN (B7): necessary for carboxylation of reactions

Biotin, also known as vitamin B7, is a water -soluble vitamin that plays an important role in the metabolism of carbohydrates, fats and proteins. It acts as a coherent for several carboxylase enzymes that catalyze important stages in these metabolic pathways.

• The mechanism of action: Biotin is a cooferment for the next four carboxylase enzymes:

  • Pyrivatarboxylase: Pirowcarboxylase catalyzes carboxyling the feast to the oxaloace, important etia in gluconeogenesis.
  • Acetyl-koa-carboxylase: Acetyl-oca-carboxylase catalyzes carboxylation of acetyl-koa to a low-coil, the first stage in the synthesis of fatty acids.
  • Propionil-Coa-carboxylase: Propionil-CoA-carboxylase catalyzes propionil-coal carboxylation to methylmalonil-koa, an important stage in the metabolism of amino acids and fatty acids with an odd number of carbon.
  • β-methylcrotonel-co-carboxylase: β-methylcotron-co-carboxylase catalyzes carboxylation β-methylcronel-coal to β-methylglutakonil-cooa, an important stage in leucine metabolism.

• Food sources: Biotin is contained in a wide variety of foods, including:

  • Meat (especially the liver and kidneys)
  • Eggs
  • Nuts and seeds
  • Avocado
  • Salmon
  • Sweet potato

• Deficiency symptoms: Biotin deficiency is rare, since vitamin is produced by intestinal bacteria and is contained in a large amount of food. However, severe deficiency can lead to the following symptoms:

  • Hair loss: Biotin deficiency can lead to hair loss.
  • Dermatitis: Biotin deficiency can cause skin inflammation, especially around the mouth, nose and eyes.
  • Neurological symptoms: Biotin deficiency can cause neurological symptoms such as depression, fatigue and hallucinations.
  • Brown nails: Biotin deficiency can lead to fragility of nails.

• Recommended dosage: Since there is not enough data to establish RSN, an ANP for biotin is installed, which is 30 μg for adults.

Folat (B9): necessary for dividing cells and DNA synthesis

The folate, also known as vitamin B9, is a water -soluble vitamin, which plays an important role in cell division, DNA synthesis and amino acid metabolism. Tetrahydrofolat (TGF) is an active coherent shape of the folate.

• The mechanism of action: TGF is involved in many metabolic tracks, including:

  • DNA synthesis: TGF is necessary for the synthesis of tymin, one of the four bases that make up DNA.
  • Amino acid metabolism: TGF is involved in amino acid metabolism, such as homocysteine ​​and Serin.
  • Purin synthesis: TGF is necessary for the synthesis of purines, which are components of DNA and RNA.

• Food sources: The folate is contained in a wide variety of foods, including:

  • Green leaf vegetables (spinach, Romen salad, asparagus)
  • Legumes (lentils, beans, peas)
  • Citrus fruit
  • Avocado
  • Enriched cereals and bread
  • Broccoli

• Deficiency symptoms: Fulat deficiency can lead to various symptoms, including:

  • Megaloblastic anemia: Fulat deficiency can disrupt DNA synthesis, which leads to megaloblastic anemia, characterized by abnormally large red blood cells.
  • Nervous tube defects: During pregnancy, the risk of defects of the nervous tube in a child, such as a cleft spine, can increase the risk of a spinal.
  • Fatigue and weakness: Fulat deficiency can disrupt energy metabolism, which leads to fatigue and weakness.
  • Taries in the mouth: Fulat deficiency can cause ulcers in the mouth.
  • Diarrhea: Fulat deficiency can cause diarrhea.

• Recommended dosage: RSN folate is 400 μg of food former equivalent (PFE) for adults. Pregnant women are recommended to take 600 μg PFE per day, and feeding women – 500 μg PFE per day.

Cobalamin (B12): necessary for the function of nerves and DNA synthesis

Cobalamin, also known as vitamin B12, is a water -soluble vitamin that plays an important role in the function of nerves, the synthesis of DNA and the formation of red blood cells. It is unique in that it is contained almost exclusively in animal products.

• The mechanism of action: Cobalamin is a coherent for two enzymes:

  • Methilmalonil-Coa-Mutase: Methylmalonil-co-mutase catalyzes the transformation of methylmalonil-cooa into a succinyl-koa, an important stage in the metabolism of amino acids and fatty acids with an odd number of carbon.
  • Methioninsintase: Methyonsyntase catalyzes the transformation of homocysteine ​​into methionine, an essential amino acid.

• Food sources: Cobalamin is found almost exclusively in animal products, including:

  • Meat (especially the liver and kidneys)
  • Fish
  • Bird
  • Eggs
  • Dairy products
  • Enriched products (vegetable milk, cereals)

• Deficiency symptoms: Cobalamine deficiency can lead to various symptoms, including:

  • Megaloblastic anemia: Cobalamine deficiency can disrupt DNA synthesis, which leads to megaloblastic anemia, characterized by abnormally large red blood cells.
  • Neurological problems: Cobalamine deficiency can damage the nerves, which leads to various neurological problems, such as numbness, tingling, weakness, problems with equilibrium and cognitive disorders.
  • Fatigue and weakness: Cobalamine deficiency can disrupt energy metabolism, which leads to fatigue and weakness.
  • Inflammation of the tongue: Cobalamine deficiency can cause inflammation of the tongue.

• Recommended dosage: RSN cobalamine is 2.4 mcg for adults. Vegans and vegetarians are recommended to take additives with vitamin B12 or use enriched products to satisfy their needs. People with certain diseases, such as atrophic gastritis or malignant anemia, may experience difficulties with the absorption of vitamin B12 from food and need vitamin B12 injections.

Interaction and synergism of group b vitamins

It is important to note that B vitamins work synergically. The deficiency of one B vitamin B can affect the functioning of others. For example, riboflavin deficiency may disrupt the activation of vitamin B6 and fulat. Therefore, in order to maintain optimal health, it is important to obtain a sufficient number of all vitamins of group B.

Factors affecting the need for vitamins of group b

Several factors can influence the need for vitamins of group B, including:

• Age: The need for vitamins of group B can change with age. For example, older people may need more vitamin B12 due to a decrease in absorption.
• Diet: People who observe strict diets, such as vegans and vegetarians, can be at risk of deficiency of group B vitamins, such as vitamin B12.
• Pregnancy and breastfeeding: Pregnant and lactating women need a larger number of B vitamins to maintain the health of both the mother and the child.
• Medical conditions: Certain diseases, such as Crohn’s diseases, celiac and alcoholism, can violate the absorption of vitamins of group B.
• Medicines: Some drugs, such as metformin and proton pump inhibitors, may interfere with the absorption of vitamin B12.

Conclusion

B vitamins are indispensable nutrients that play a critical role in energy metabolism, nerves, DNA synthesis and many other metabolic processes. Obtaining a sufficient amount of these vitamins from a balanced diet or using additives is necessary to maintain optimal health and well -being. Understanding the specific role of each vitamin of group B, its food sources and symptoms of deficiency can help people make reasonable decisions about their nutrition and seek medical help if they have any fears about the deficit.

It is important to note that this is not medical advice and consulting with a healthcare professional or registered dietitian is recommended before making any changes to your diet or supplement regimen.