B vitamins B: Myths and reality

B vitamins B: Myths and reality

I. Overview of group B vitamins: vital health elements

B vitamins are a group of eight water -soluble vitamins that play an important role in cellular metabolism. Although they are often united, each of these vitamins performs unique functions and is necessary to maintain optimal health. The deficiency of any of these vitamins can lead to various health problems. Understanding their role, sources and potential myths surrounding them is crucial for the adoption of reasonable decisions on health.

II. Detailed consideration of each vitamin group B

1. Tiamin (B1): Energy from carbohydrates and nervous system

   • Role: Tiamin plays a decisive role in the metabolism of carbohydrates, turning them into the energy necessary for the functioning of the body. It is also necessary for the health of the nervous system, heart and muscles. Tiamin is involved in the transmission of nerve impulses and helps prevent damage to nerve cells.
   • Sources: Rich sources of thiamine include pork, legumes, whole grain products, nuts and seeds. Enriched products, such as bread and breakfast flakes, also often contain added thiamine.
   • Deficiency: Tiamine deficiency can lead to Beri Berie, a disease characterized by neurological and cardiovascular disorders. Symptoms include weakness, fatigue, loss of appetite, nervous damage and heart problems. In people who abuse alcohol, the risk of thiamine deficiency due to impaired absorption and use is increased. Vernika -Korsakov Syndrome is a serious neurological disorder associated with thiamine deficiency, often observed in alcoholics.
   • Myths and reality:
     • Myth: Reception of a large amount of thiamine increases the level of energy.
     • Reality: Tiamin is necessary for energy production, but its receipt in excess amounts, if you do not have a deficiency, will not lead to a significant increase in energy level.
     • Myth: Tiamin is necessary only for athletes.
     • Reality: Although athletes may need more thiamine due to increased energy consumption, it is necessary for everyone for the main metabolic functions.

2. Riboflavin (b2): antioxidant and cellular growth

   • Role: Riboflavin acts as an antioxidant, protecting the cells from damage by free radicals. It also plays an important role in cellular growth, development and functioning. Riboflavin is involved in the metabolism of fats, carbohydrates and proteins. It is necessary for the health of the skin, mucous membranes and eyes.
   • Sources: Good sources of riboflavin include milk, eggs, meat, green leafy vegetables, nuts and enriched cereals.
   • Deficiency: Riboflavin deficiency (ariboflavinosis) can cause various symptoms, including inflammation of the mucous membranes of the mouth and throat, cracks in the corners of the mouth (angular stomatitis), dermatitis, photosensitivity and anemia.
   • Myths and reality:
     • Myth: Riboflavin can only be obtained from animal products.
     • Reality: Although meat and dairy products are good sources, riboflavin is also contained in plant springs, such as green leafy vegetables and nuts.
     • Myth: Riboflavin prevents all types of headaches.
     • Reality: Riboflavin can be useful in the prevention of migraine in some people, but it is not a universal remedy for all types of headaches.

3. Niacin (b3): ​​cholesterol and DNA

   • Role: Niacin plays an important role in the metabolism of energy and is involved in the synthesis of DNA and cell recovery. It also helps to maintain the health of the skin and nervous system. Niacin can help reduce the level of “bad” LDL cholesterol and increase the level of “good” HDL cholesterol.
   • Sources: Niacin is found in meat, fish, poultry, nuts, seeds and enriched grain products. The body can also produce niacin from the amino acid of tryptophan.
   • Deficiency: A severe niacin deficiency leads to Pellagra, a disease characterized by “three D”: dermatitis, diarrhea and dementia. A slight deficiency can cause fatigue, loss of appetite and stomach disorder.
   • Myths and reality:
     • Myth: Reception of large doses of niacin is always useful for reducing cholesterol.
     • Reality: Although niacin can reduce cholesterol, taking large doses can cause side effects, such as redness of the skin, itching and liver damage. Niacin should only be taken under the supervision of a doctor.
     • Myth: Niacin can only be obtained from meat.
     • Reality: Niacin is contained in various plant sources, such as nuts, seeds and enriched grain products.

4. Pantotenic acid (B5): Coenzyme A and metabolism

   • Role: Pantotenic acid is a component of Coenzyme A (COA), which plays a decisive role in many metabolic processes, including the splitting and use of carbohydrates, fats and proteins. It also participates in the synthesis of hormones and cholesterol.
   • Sources: Pantotenic acid is widespread in food, so the deficiency is rare. Good sources include meat, poultry, fish, eggs, dairy products, mushrooms, avocados and broccoli.
   • Deficiency: The deficiency of pantothenic acid is rare, but it can cause symptoms such as fatigue, headaches, insomnia, nausea, abdominal pain and numbness or burning in the arms and legs.
   • Myths and reality:
     • Myth: Reception of pantothenic acid additives will improve the condition of the skin and hair.
     • Reality: Although pantothenic acid is important for the health of the skin and hair, there is no convincing evidence that taking additives will lead to a significant improvement if you have no shortage.
     • Myth: Pantotenic acid is found only in animal products.
     • Reality: Pantotenic acid is widespread both in animal and plant products.

5. Pyridoxine (B6): brain, immunity and hemoglobin

   • Role: Pyridoxine plays an important role in the development and functioning of the brain. He also participates in the production of neurotransmitters that regulate mood, sleep and appetite. Pyridoxine is necessary for the immune function and the formation of red blood cells. He participates in amino acid metabolism and helps to turn food into energy.
   • Sources: Good sources of pyridoxine include poultry, fish, meat, potatoes, bananas, chickpeas and enriched cereals.
   • Deficiency: A deficiency of pyridoxine can cause various symptoms, including depression, irritability, confusion, skin rashes, stomatitis and anemia. In severe cases, it can lead to seizures.
   • Myths and reality:
     • Myth: Reception of large doses of vitamin B6 will cure depression.
     • Reality: Vitamin B6 can help alleviate the symptoms of depression in people with deficiency, but it is not a replacement for the traditional treatment of depression.
     • Myth: Vitamin B6 is useful only for women.
     • Reality: Vitamin B6 is necessary for both men and women for various physiological functions.

6. BIOTIN (B7): hair, skin and nails

   • Role: Biotin plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of hair, skin and nails. Biotin is involved in the synthesis of keratin, the main structural protein of hair, skin and nails.
   • Sources: Biotin is contained in small quantities in many foods, including eggs, nuts, seeds, sweet potatoes and liver. Intestinal bacteria can also produce biotin.
   • Deficiency: Biotin deficiency is rare, but can cause hair loss, skin rashes, fragility of nails and neurological symptoms.
   • Myths and reality:
     • Myth: Reception of biotin additives will make your hair thicker and longer.
     • Reality: Biotin additives can improve the condition of hair and nails in people with a deficiency of biotin. However, there is no convincing evidence that they will benefit people without a shortage.
     • Myth: Biotin can only be obtained from eggs.
     • Reality: Although eggs are a good source of biotin, it is also contained in other foods, such as nuts, seeds and sweet potatoes.

7. Folic acid (B9): Pregnancy and cellular growth

   • Role: Folic acid is necessary for the growth and division of cells. It is especially important during pregnancy, as it helps to prevent defects in the nervous tube in the fetus. Folic acid is also involved in the formation of red blood cells and amino acid metabolism.
   • Sources: Good sources of folic acid include green leafy vegetables, legumes, citrus fruits and enriched grain products. Folic acid is a synthetic shape of the folate, which is used in additions and enriched products.
   • Deficiency: Folic acid deficiency can cause anemia, fatigue, weakness, irritability and problems with concentration. In pregnant women, folic acid deficiency increases the risk of defects in the nervous tube in a child.
   • Myths and reality:
     • Myth: Folic acid is necessary only for pregnant women.
     • Reality: Although folic acid is especially important during pregnancy, it is necessary for everyone for healthy growth and cell division.
     • Myth: Folic acid and a folate is one and the same.
     • Reality: Folic acid is a synthetic form of a folate, which is contained in additions and enriched products. A folate is a natural form of vitamin contained in food.

8. Cobalamin (b12): nerves, DNA and red blood cells

   • Role: Cobalamin is necessary for the health of the nervous system, the formation of red blood cells and DNA synthesis. He also plays a role in the metabolism of energy. Cobalamin helps to maintain the myelin shell, a protective coating of nerve fibers.
   • Sources: Cobalamin is mainly found in animal products, such as meat, poultry, fish, eggs and dairy products. Some enriched products, such as cereals for breakfast and food yeast, also contain added vitamin B12.
   • Deficiency: Cobalamine deficiency can cause anemia, fatigue, weakness, numbness or tingling in the arms and legs, problems with the balance, depression and confusion. A long deficiency can lead to irreversible damage to the nerves. People who adhere to a vegan or vegetarian diet are at increased risk of cobalamin deficiency, since it is mainly contained in animal products.
   • Myths and reality:
     • Myth: Vegans and vegetarians do not need vitamin B12 additives if they feel good.
     • Reality: Vitamin B12 is mainly contained in animal products, so it is recommended to take additives or use enriched products to ensure adequate consumption to vegans and vegetarians.
     • Myth: Vitamin B12 additives are always effective.
     • Reality: It can be difficult for some people to absorb vitamin B12 from oral additives. In such cases, vitamin B12 injections may require.

III. B vitamins interaction

B vitamins interact with each other and act synergically in many metabolic processes. The deficiency of one group B vitamin can affect the use and function of other vitamins of group B. For example, vitamin B6 is necessary for the transformation of tripophanes into niacin. Folic acid and vitamin B12 work together to maintain the formation of red blood cells. Therefore, it is important to maintain adequate consumption of all B vitamins for optimal health.

IV. Causes of deficiency of B vitamins

B vitamins deficiency can be caused by various factors, including:

• Insufficient consumption with food: A diet in which there are no products rich in group B vitamins can lead to deficiency. Vegans and vegetarians are at increased risk of vitamin B12 deficiency.
• Distribution of absorption: Some diseases, such as Crohn’s disease, celiac disease and atrophic gastritis, may violate the absorption of B vitamins B.
• Medicines: Some drugs, such as metformin (used to treat diabetes) and proton pump inhibitors (are used to reduce acid production in the stomach), may violate the absorption of vitamins of group B.
• Alcohol abuse: Alcohol abuse can violate the absorption and use of group B vitamins, especially thiamine.
• Pregnancy: During pregnancy, the need for some vitamins of group B, such as folic acid, increases.

V. Symptoms of B vitamins deficiency

Symptoms of deficiency of B vitamins can vary depending on the involved vitamin and the severity of the deficiency. General symptoms include:

• Fatigue and weakness
• Skin rashes
• Stomatitis
• Anemia
• Depression and irritability
• Numbness or tingling in hands and legs
• Problems with concentration
• Problems with digestion
• Hair loss
• Fragility of nails

VI. Diagnosis of deficiency of B vitamins

B vitamins deficiency are usually diagnosed using a blood test. The doctor may prescribe a blood test to measure the level of various vitamins of group B in the blood. Other tests, such as urine analysis and physical examination, can also be used to diagnose deficiency.

VII. Treatment of deficiency of B vitamins

Treatment of deficiency of B vitamins usually includes:

• Changes in the diet: Increased consumption of products rich in vitamins of group B.
• Supplements: Reception of B vitamins B. In some cases, injections of B vitamins may be required.
• Treatment of the underlying diseases: Treatment of any basic diseases that can cause deficiency.

VIII. Group B vitamins additives: when and how?

Addresses of group B vitamins can be useful for people with a shortage or increased need, such as pregnant women, elderly people and people with certain diseases. However, it is important to consult a doctor before taking any additives.

• Group B vitamins complexes: Group B vitamins contain all eight vitamins of group B. They can be useful to ensure adequate consumption of all vitamins of group B.
• Individual additives of B vitamins B: In some cases, individual additives of group B vitamins may be required to eliminate a specific deficit.
• Dosage: The dosage of B vitamins B Vitamins varies depending on the vitamin and the severity of the deficiency. It is important to follow the instructions of the doctor or instructions on the label of the product.
• Side effects: B vitamins adds are usually safe when taking recommended doses. However, taking large doses can cause side effects, such as nausea, vomiting, diarrhea and skin rashes.

IX. Dietary sources of B vitamins B: Optimum choice

The use of a variety of and a balanced diet, rich in products containing group B vitamins, is the best way to ensure adequate consumption of these important nutrients. Here are some of the best dietary sources of B vitamins B:

• Meat: Beef, pork, lamb and bird – good sources of vitamins B1, B2, B3, B5, B6 and B12.
• Fish: Salmon, tuna and trout are good sources of vitamins B3, B6 and B12.
• Eggs: Eggs are good sources of vitamins B2, B5, B7 and B12.
• Dairy products: Milk, yogurt and cheese are good sources of vitamins B2 and B12.
• Green sheet vegetables: Spinach, cabbage and salad Roman are good sources of vitamins B2, B6 and B9.
• Legumes: Beans, lentils and peas are good sources of vitamins B1, B3, B6 and B9.
• Nuts and seeds: Sunflower seeds, almonds and hazelnuts are good sources of vitamins B1, B3 and B6.
• Whole grain products: Brown rice, oats and cinema – good sources of vitamins B1, B3 and B6.
• Fruits: Bananas, avocados and citrus fruits are good sources of vitamins B6 and B9.

X. B vitamins and specific health states

Some studies show that group B vitamins can play a role in the prevention or treatment of certain health conditions:

• Heart disease: Vitamins B6, B12 and folic acid can help reduce homocysteine ​​levels, amino acids associated with an increased risk of heart disease.
• Depression: Vitamins B6, B12 and folic acid can help alleviate the symptoms of depression in people with a deficiency of these vitamins.
• Dementia: Some studies show that adequate consumption of group B vitamins can help reduce the risk of cognitive decline and dementia.
• Migraine: Riboflavin (B2) can be useful for the prevention of migraine in some people.
• Premenstrual syndrome (PMS): Vitamin B6 can help alleviate the symptoms of PMS, such as mood swings, irritability and bloating.

XI. Factors affecting the need for vitamins of group b

The need for vitamins of group B can vary depending on various factors, including:

• Age: Older people may need more vitamin B12 than young people, due to a decrease in absorption.
• Floor: Pregnant and lactating women need more folic acid than non -pregnant women.
• Diet: People who adhere to a vegan or vegetarian diet may need vitamin B12.
• Health status: People with certain diseases, such as Crohn’s disease and celiac disease, may need more vitamins of group B.
• Medicines: Some drugs may violate the absorption or use of B vitamins B.
• Level of activity: Athletes may need more thiamine, riboflavin and niacin due to increased energy consumption.

XII. Toxicity of group b vitamins

B vitamins are water -soluble, which means that the body does not store them. An excess of group B vitamins is usually excreted in urine. However, taking very large doses of some vitamins of group B can cause side effects.

• Niacin: Reception of large doses of niacin can cause redness of the skin, itching and liver damage.
• Vitamin B6: Reception of large doses of vitamin B6 can cause damage to nerves, numbness or tingling in the arms and legs.
• Folic acid: Taking large doses of folic acid can mask vitamin B12 deficiency.

XIII. B vitamins and nervous system health

Several vitamins of group B play an important role in the health of the nervous system.

• TIAMIN (B1): It is necessary to transmit nerve impulses and helps prevent damage to nerve cells.
• Niacin (B3): Helps maintain the health of the nervous system.
• Pyridoxin (B6): He plays an important role in the development and functioning of the brain and is involved in the production of neurotransmitters.
• Kobalamin (B12): It is necessary to maintain the myelin shell, the protective coating of the nerve fibers.

The deficiency of these vitamins can lead to various neurological problems, such as peripheral neuropathy, depression, confusion and dementia.

XIV. B vitamins and skin health

Some vitamins of group B are important for the health of the skin.

• Riboflavin (b2): It is necessary for the health of the skin and mucous membranes.
• Niacin (B3): Helps to maintain skin health.
• Biotin (B7): It is necessary for the synthesis of keratin, the main structural protein of the skin.

The deficiency of these vitamins can lead to skin rashes, dermatitis and other skin problems.

XV. B vitamins and energy

B vitamins play a decisive role in the metabolism of energy, helping the body turn food into energy.

• TIAMIN (B1): He plays a decisive role in the metabolism of carbohydrates.
• Riboflavin (b2): Participates in the metabolism of fats, carbohydrates and proteins.
• Niacin (B3): Plays an important role in the metabolism of energy.
• Pantotenic acid (B5): It is a component of Coenzym A (COA), which plays a decisive role in many metabolic processes.
• Pyridoxin (B6): Participates in amino acid metabolism and helps to turn food into energy.
• Kobalamin (B12): He plays a role in the metabolism of energy.

The deficiency of these vitamins can lead to fatigue and weakness.

XVI. B vitamins and immune system

Some vitamins of group B are important for immune function.

• Pyridoxin (B6): It is necessary for the immune function.
• Folic acid (B9): Participates in the formation of red blood cells, which are necessary for the immune function.
• Kobalamin (B12): It is necessary for the formation of red blood cells, which are necessary for the immune function.

The deficiency of these vitamins can weaken the immune system and increase susceptibility to infections.

XVII. B vitamins and pregnancy

Folic acid (B9) is especially important during pregnancy, since it helps to prevent defects in the nervous tube in the fetus. Pregnant women are recommended to take 400-800 micrograms of folic acid per day. Other group B vitamins, such as vitamin B12, are also important during pregnancy to maintain healthy growth and development of the child.

XVIII. B vitamins and elderly people

Older people are at increased risk of vitamin B12 deficiency due to a decrease in absorption. Older people are recommended to regularly check the level of vitamin B12 and, if necessary, take additives. Adequate consumption of other vitamins of group B is also important for maintaining health and preventing diseases in older people.

XIX. Alternative views on B vitamins

Some alternative healthcare practices promote the use of high doses of group B vitamins to treat various conditions. However, there is no convincing scientific evidence confirming the use of high doses of group B vitamins, except when there is a confirmed deficit. It is important to consult a doctor before taking any high doses of B vitamins B.

XX. Recent studies of group b vitamins

Studies of group B vitamins continue and constantly identify new roles and advantages of these important nutrients. Recent studies have shown that group B vitamins can play a role in the prevention and treatment of various health conditions, such as heart disease, depression, dementia and cancer. However, additional studies are needed to confirm these results and determine the optimal doses and the use of B vitamins.

XXI. Practical tips for including group B vitamins in your diet

Here are a few practical tips to include group B vitamins in your diet:

• Use a diverse and balanced diet rich in products containing B vitamins B.
• Include animal products in your diet, such as meat, poultry, fish, eggs and dairy products.
• Use many green leafy vegetables, legumes, nuts and seeds.
• Choose whole grain products instead of processed grain products.
• Consider the possibility of taking B vitamins, if you have a shortage or increased need.
• Consult with your doctor to determine the optimal doses and use of group B vitamins for your individual needs.

XXII. The debunking of common misconceptions about group B vitamins

• Treatment: More vitamins of group B are better.
• Reality: Reception of very large doses of some vitamins of group B can cause side effects. It is important to adhere to the recommended doses.
• Treatment: B vitamins can cure everything.
• Reality: B vitamins are important for health, but they are not a miraculous cure for all diseases.
• Treatment: B vitamins are necessary only for older people.
• Reality: B vitamins are necessary for everyone at any age.
• Treatment: You can get all the necessary B vitamins from enriched products.
• Reality: Although enriched products can be a good source of B vitamins, they should not be the only source. It is important to use a diverse and balanced diet.

XXIII. The role of genetics in the impact on vitamin B status

Genetics plays a significant role in metabolism and the use of group B vitamins. Genetic variations can affect the absorption, transport and transformation of these vitamins into their active forms. For example, polymorphisms in the MTHFR gene (methylentetrahydrofolateredocutase) can affect the body’s ability to turn folic acid into its active form, 5-methylhetetrahydropulat (5-mthf). This can lead to a deficiency of a folate, even if the consumption of folic acid is adequate. Similarly, genetic variations can affect the absorption and transport of vitamin B12. Understanding the genetic predisposition of a person can help adapt dietary and additional recommendations on optimizing the status of vitamins of group B.

XXIV. B vitamins and oxidative stress

Oxidative stress, an imbalance between the production of free radicals and antioxidant protection of the body, plays a role in many chronic diseases. Some B vitamins have antioxidant properties and can help protect the cells from damage caused by oxidative stress. Riboflavin (B2), for example, acts as a cofactor of enzymes involved in the restoration of glutathione, a key antioxidant in the body. Niacin (B3) is involved in the production of NADPH, molecules necessary for antioxidant reactions. Maintaining the adequate status of group B vitamins can help maintain antioxidant protection of the body and reduce the risk of chronic diseases.

XXV. The effect of cooking on the content of B vitamins

The water -soluble nature of B vitamins makes them susceptible to losses during cooking. Boiling vegetables can lead to a significant loss of B vitamins, since they are lered into water for cooking. Steaming methods, frying and microwave oven can help save more vitamins of group B. In addition, reducing the time of cooking and using the minimum amount of water can also minimize the loss of vitamins. Storage of products in a cool, dark place can also help maintain their content of vitamins of group B.

XXVI. B vitamins and drug interactions

Some drugs can interact with group B vitamins, affecting their absorption, metabolism or excretion. For example, metformin, usually used to treat type 2 diabetes, may violate the absorption of vitamin B12, which leads to deficiency over time. Proton pump inhibitors (IPP) used to reduce acid production in the stomach can also reduce the absorption of vitamin B12. Certain antibiotics can affect the production of vitamin B12 bacteria in the intestines. It is important to know about potential medicinal interactions and consult a doctor or pharmacist to evaluate and solve any fears.

XXVII. The role of the intestines in the status of B vitamins

Microbia intestinal plays an important role in the synthesis and assimilation of certain B vitamins B. Some intestinal bacteria can produce vitamins, such as biotin (B7) and vitamin B12. However, the number of vitamins of group B produced by intestinal bacteria can be insufficient to meet the needs of the body, especially in the case of vitamin B12, which is produced only by some bacteria, and may not be absorbed effectively in the intestines. Maintaining a healthy intestinal microbioma by means of a diet rich in fiber, and probiotics can support the production of group B vitamins and general health.

XXVIII. B vitamins and sports results

B vitamins are necessary for the production of energy and sports results. They participate in the metabolism of carbohydrates, fats and proteins, providing fuel necessary for physical activity. Tiamin (B1), Riboflavin (B2) and Niacin (B3) play a key role in energy generation, while vitamin B6 is involved in the metabolism of amino acids and the synthesis of hemoglobin, which transports oxygen to the muscles. Athletes may need more B vitamins due to their increased energy consumption and losses with later. However, taking additives with group B vitamins does not necessarily improve the results if there is no deficit. For athletes, it is important to consume a balanced diet rich in products containing group B vitamins in order to satisfy their needs.

XXIX. B vitamins and mental health

B vitamins play an important role in the function of the brain and mental health. They participate in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and cognitive functions. The deficiency of group B vitamins, especially folic acid (B9) and vitamin B12, was associated with an increased risk of depression, anxiety and other disorders of mental health. Addresses with group B vitamins can be useful to alleviate the symptoms of depression in people with deficiency, but they should not be used as a replacement for the traditional le