B vitamins B: Benefit and application

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B vitamins B: Benefit and application

B1 (thiamine): Energy and nervous system

Tiamin, also known as vitamin B1, plays a key role in the metabolism of carbohydrates, proteins and fats, converting them into the energy necessary for the functioning of cells. It acts as a coherent for several important enzymes involved in energy exchange, in particular, in the Crebs cycle, the central path of energy production in cells.

• Functions:

  • Metabolism of carbohydrates: Tiamin is necessary for decarboxylation of pyruvate, the key stage in converting carbohydrates into energy. The disadvantage of thiamine leads to the accumulation of pyruvat, which can be toxic for the nervous system.
  • The function of the nervous system: Tiamine plays an important role in the transmission of nerve impulses. It is necessary for the synthesis of acetylcholine, neurotransmitter participating in the transmission of signals between nerve cells.
  • Cardiovascular function: Tiamine supports the normal function of the heart muscle. Tiamin deficiency can lead to heart failure.
  • Cognitive function: Tiamine plays a role in cognitive processes, such as memory and training.

• Sources:

  • Grain: Whole grain products, such as brown rice, oats and wheat, are good sources of thiamine.
  • Legumes: Peas, beans and lentils contain a significant amount of thiamine.
  • Nuts and seeds: Sunflower seeds, macadamia nuts and Brazilian nuts are sources of thiamine.
  • Meat: Pork and liver contain relatively high levels of thiamine.
  • Vegetables: Some vegetables, such as asparagus, Brussels cabbage and potatoes, contain thiamine.
  • Enriched products: Many products, such as bread and breakfast flakes, are enriched with thiamine.

• Deficiency:

  • Since A severe deficiency of thiamine leads to Beri Berie, a disease characterized by neurological and cardiovascular disorders. There are several forms of Beri Berie, including dry Bari-Beri (damage to the nervous system) and wet Bari-Beri (damage to the cardiovascular system).
  • Vernike-Korsakova syndrome: This syndrome, often found in people with chronic alcoholism, is characterized by neurological problems, such as confusion, ataxia (impaired coordination) and ophthalmoplegia (paralysis of the eye muscles).
  • Deficiency symptoms: A mild deficiency of thiamine can manifest itself in the form of fatigue, irritability, memory deterioration and problems with concentration.

• Application:

  • Treatment Deficit Tiamina: Tiamine is used to treat Beri Beri and Vernika-Korsakov syndrome.
  • Nervous system support: Tiamin can be useful for maintaining the health of the nervous system in people with diabetes or other diseases that can damage the nerves.
  • Support for cognitive function: Some studies show that thiamine can improve cognitive functions in older people.
  • Improving energy metabolism: Tiamin can help improve energy exchange in people with fatigue or lack of energy.

• Dosage: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women. The dosage can be higher for people with a deficiency of thiamine or certain medical conditions.

B2 (riboflavin): growth and regeneration

Riboflavin, or vitamin B2, plays a vital role in energy metabolism, cell growth and the functioning of other B vitamins of group B. It is a component of the Cooferments of the Flavian Mononucleotide (FMN) and Flavin Aninin Dinucleotide (FAD), which participate in many oxidizing reactions in the body.

• Functions:

  • Energy metabolism: Riboflavin is necessary for the metabolism of carbohydrates, fats and proteins. FMN and FAD are involved in reactions that release energy from food.
  • Cell growth and development: Riboflavin plays a role in the growth and development of cells, as well as in maintaining the health of the skin, mucous membranes and eyes.
  • Antioxidant Protection: Riboflavin helps to protect the cells from damage by free radicals, acting as a coffeector for the enzymes of glutathioneductase, which is involved in antioxidant protection.
  • The function of other vitamins: Riboflavin is necessary for activating vitamin B6 and folic acid.

• Sources:

  • Dairy products: Milk, yogurt and cheese are good sources of riboflavin.
  • Meat: The liver, kidneys and other organs of animals are rich in riboflavin.
  • Eggs: Eggs contain riboflavin, especially in the yolk.
  • Green sheet vegetables: Spinach, broccoli and other green leafy vegetables contain riboflavin.
  • Enriched products: Many products, such as bread and breakfast flakes, are enriched with riboflavin.
  • Almond: Almonds are a good plant source of riboflavin.

• Deficiency:

  • Ariboflavinosis: Riboflavin deficiency is called ariboflavinosis and can manifest itself in the form of cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), dermatitis, photosensitivity and anemia.
  • Deficiency symptoms: A mild riboflavin deficiency can manifest itself in the form of fatigue, irritability and visual impairment.

• Application:

  • Treatment Deficit Fisheries: Riboflavin is used to treat ariboflavinosis.
  • Migraine prevention: Some studies show that high doses of riboflavin can help prevent migraine.
  • Eye health support: Riboflavin can help protect the eyes from cataracts and other eyes.
  • Improving energy metabolism: Riboflavin can help improve energy exchange in people with fatigue or lack of energy.

• Dosage: The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women. The dosage can be higher for people with riboflavin deficiency or certain medical conditions. High doses of riboflavin are usually safe, since excess is excreted in the urine.

B3 (niacin): reduction of cholesterol and skin health

Niacin, also known as vitamin B3 or nicotinic acid, plays a key role in energy metabolism, DNA synthesis and the functioning of the nervous system. He is the predecessor of the nicotinin adenin dynucleotide (NAD) and nicotinin adenin dynucleotide phosphate (NADP), which participate in many important biochemical reactions.

• Functions:

  • Energy metabolism: Niacin is necessary for the metabolism of carbohydrates, fats and proteins. NAD and NADP are involved in reactions that release energy from food.
  • DNA synthesis: Niacin plays a role in the synthesis and restoration of DNA.
  • The function of the nervous system: Niacin is necessary for the normal functioning of the nervous system.
  • Close reduction: Niacin can help reduce the level of “bad” cholesterol (LDL) and triglycerides, as well as increase the level of “good” cholesterol (HDL).
  • Skin health: Niacin can help improve skin health and reduce inflammation.

• Sources:

  • Meat: Chicken, beef and fish are good sources of niacin.
  • Nuts and seeds: Arachis, sunflower seeds and almonds contain niacin.
  • Grain: Whole grain products, such as brown rice and oats, contain niacin.
  • Legumes: Peas, beans and lentils contain niacin.
  • Enriched products: Many products, such as bread and breakfast flakes, are enriched with niacin.

• Deficiency:

  • Pellagra: The severe deficiency of niacin leads to Pellagra, a disease characterized by dermatitis, diarrhea and dementia (“three D”).
  • Deficiency symptoms: A mild niacin deficiency can manifest itself in the form of fatigue, headaches, loss of appetite and stomach disorders.

• Application:

  • Pellagra treatment: Niacin is used to treat Pellagra.
  • Close reduction: Niacin is used to reduce cholesterol and triglycerides.
  • Dermatitis treatment: Niacin can help improve the condition of the skin with dermatitis.
  • Improving cognitive function: Some studies show that niacin can improve the cognitive function in people with Alzheimer’s disease.

• Dosage: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. The dosage can be higher for people with niacin deficiency or certain medical conditions. Reception of high doses of niacin can cause redness of the skin, itching and stomach disorder. Niacin in the form of nicotinic acid more often causes redness than niacinamide.

B5 (pantothenic acid): hormones and energy

Pantotenic acid, or vitamin B5, is an important component of cooferment A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. It also participates in the synthesis of hormones, cholesterol and other important molecules.

• Functions:

  • Energy metabolism: Pantotenic acid is necessary for the metabolism of carbohydrates, fats and proteins. COA is involved in reactions that release energy from food.
  • Hormone synthesis: Pantotenic acid is involved in the synthesis of hormones, such as cortisol and sex hormones.
  • Cholesterol synthesis: Pantotenic acid is involved in the synthesis of cholesterol necessary for building cell membranes and synthesis of hormones.
  • Hemoglobin synthesis: Pantotenic acid is involved in the synthesis of hemoglobin, which suffers oxygen in the blood.

• Sources:

  • Meat: Chicken, beef and pork are good sources of pantothenic acid.
  • Eggs: Eggs contain pantothenic acid.
  • Vegetables: Broccoli, avocados and mushrooms contain pantothenic acid.
  • Grain: All -grain products contain pantothenic acid.
  • Dairy products: Milk and yogurt contain pantothenic acid.

• Deficiency: Pantothenic acid deficiency is rare, since it is contained in many foods.

  • Deficiency symptoms: Symptoms of deficiency may include fatigue, headaches, irritability, insomnia, stomach disorder and numbness of the arms and legs.

• Application:

  • Treatment of pantothenic acid deficiency: Pantotenic acid is used to treat pantothenic acid deficiency.
  • Improving the condition of the skin: Pantotenic acid can help improve the condition of the skin and reduce inflammation.
  • Hair Health Support: Pantotenic acid can help strengthen the hair and prevent its loss.
  • Reducing stress: Some studies show that pantothenic acid can help reduce stress.

• Dosage: The adequate level of pantothenic acid consumption is 5 mg per day for adults. The dosage can be higher for people with a deficiency of pantothenic acid or certain medical conditions.

B6 (pyridoxine): immunity and neurotransmitters

Pyridoxine, also known as vitamin B6, plays an important role in amino acid metabolism, the synthesis of neurotransmitters and the functioning of the immune system. It exists in several forms, including pyridoxal, pyridoxamine and pyridoxine, which can turn into each other in the body.

• Functions:

  • Amino acid metabolism: Pyridoxine is necessary for the metabolism of amino acids, the construction blocks of proteins. It is involved in the reactions of transamination, decarboxylation and desulforation of amino acids.
  • Synthesis neurotransmitted: Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood, sleep and other brain functions.
  • The function of the immune system: Pyridoxine supports the normal functioning of the immune system, participating in the production of antibodies and lymphocytes.
  • Hemoglobin synthesis: Pyridoxine is involved in the synthesis of hemoglobin, which transfers oxygen in the blood.

• Sources:

  • Meat: Chicken, beef and fish are good sources of pyridoxine.
  • Vegetables: Pyridoxine contains potatoes, spinach and bananas.
  • Grain: All -grain products contain pyridoxin.
  • Legumes: Peas, beans and lentils contain pyridoxine.
  • Nuts and seeds: Sunflower seeds and walnuts contain pyridoxin.

• Deficiency:

  • Deficiency symptoms: Symptoms of pyridoxine deficiency may include depression, irritability, confusion, dermatitis, anemia and cramps.
  • Risk factors: A deficiency of pyridoxine is more common in people with alcoholism, kidney diseases and autoimmune diseases.

• Application:

  • Treatment Pyridoxin Deficiency: Pyridoxine is used to treat pyridoxine deficiency.
  • Reducing the symptoms of PMS: Pyridoxine can help reduce the symptoms of premenstrual syndrome (PMS), such as mood swings and irritability.
  • Treatment of nausea during pregnancy: Pyridoxine is often used to treat nausea and vomiting during pregnancy.
  • Nervous system support: Pyridoxine can help maintain the health of the nervous system in people with diabetes or other diseases that can damage the nerves.

• Dosage: The recommended daily dose of pyridoxine is 1.3 mg for adults. The dosage can be higher for people with a pyridoxine deficiency or certain medical conditions. Taking high doses of pyridoxine can cause damage to nerves.

B7 (BIOTIN): Beauty and metabolism

Biotin, also known as vitamin B7 or vitamin H, plays an important role in the metabolism of carbohydrates, fats and proteins. It is necessary for the functioning of several enzymes involved in these processes. Biotin is often called “beauty vitamin”, as it contributes to the health of hair, skin and nails.

• Functions:

  • Metabolism of carbohydrates: Biotin is involved in gluconeogenesis, the process of formation of glucose from non -nuclear sources, such as amino acids and glycerin.
  • Fat metabolism: Biotin is necessary for the synthesis of fatty acids.
  • Protein metabolism: Biotin is involved in amino acid metabolism.
  • Health of hair, skin and nails: Biotin helps maintain the health of hair, skin and nails.

• Sources:

  • Eggs: Egg yolk is a good source of biotin.
  • Meat: The liver and other animal organs are rich in biotin.
  • Nuts and seeds: Almonds, peanuts and sunflower seeds contain biotin.
  • Vegetables: Sweet potatoes, onions and carrots contain biotin.
  • Fruits: Avocado and bananas contain biotin.
  • Intestinal microflora: Biotin is also synthesized by bacteria in the intestines.

• Deficiency: Biotin deficiency is rare, since it is found in many foods and is synthesized in the intestines.

  • Deficiency symptoms: Symptoms of deficiency may include hair loss, dermatitis, fragility of nails and neurological problems.
  • Risk factors: Biotin deficiency is more common in people who use raw eggs in large quantities, since avidine contained in raw eggs is associated with biotin and prevents its absorption.

• Application:

  • Treatment Deficit Biotin: Biotin is used to treat biotin deficiency.
  • Improving the condition of hair, skin and nails: Biotin is often used as an additive to improve the condition of hair, skin and nails. However, additional studies are needed to confirm the effectiveness of biotin in this area.
  • Treatment of diabetes: Some studies show that biotin can help improve blood sugar control in people with diabetes.

• Dosage: The adequate level of biotin consumption is 30 mcg per day for adults. The dosage can be higher for people with a biotin deficiency or certain medical conditions.

B9 (folic acid): Health of pregnant women and cells

Folic acid, also known as vitamin B9, plays a key role in the growth and development of cells, as well as in the synthesis of DNA and RNA. It is especially important for pregnant women, as it helps to prevent congenital defects in the nervous tube in the fetus.

• Functions:

  • Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, the genetic material of the cells.
  • Cell growth and development: Folic acid plays an important role in the growth and development of cells, especially in periods of rapid growth, such as pregnancy and childhood.
  • Prevention of congenital defects in the nervous tube: Folic acid helps prevent congenital defects in the nervous tube, such as the back of bifid and anencephalus, in the fetus.
  • Amino acid metabolism: Folic acid is involved in the metabolism of amino acids, the construction blocks of proteins.

• Sources:

  • Green sheet vegetables: Spinach, broccoli and lettuce are good sources of folic acid.
  • Legumes: Peas, beans and lentils contain folic acid.
  • Citrus fruit: Oranges, grapefruits and lemons contain folic acid.
  • Enriched products: Many products, such as bread, breakfast flakes and pasta, are enriched with folic acid.
  • Liver: The liver is a rich source of folic acid.

• Deficiency:

  • Anemia: Folic acid deficiency can lead to megaloblastic anemia, characterized by large, immature red blood cells.
  • Congenital defects of the nervous tube: Folic acid deficiency during pregnancy can increase the risk of congenital defects in the nervous tube in the fetus.
  • Deficiency symptoms: Symptoms of deficiency may include fatigue, weakness, irritability, headaches, shortness of breath and ulcers in the mouth.

• Application:

  • Prevention of congenital defects in the nervous tube: Folic acid is recommended for all women planning pregnancy to prevent congenital defects in the nerve tube in the fetus.
  • Treatment of folic acid deficiency: Folic acid is used to treat folic acid deficiency.
  • Anemia treatment: Folic acid is used to treat megaloblastic anemia caused by a deficiency of folic acid.

• Dosage: The recommended daily dose of folic acid is 400 mcg for adults. Women planning pregnancy are recommended to take 400 μg of folic acid per day, and pregnant women are recommended to take 600 μg of folic acid per day.

B12 (cobalamin): nervous system and hematopoiesis

Cobalamin, or vitamin B12, plays a critical role in the functioning of the nervous system, DNA synthesis and the formation of red blood cells. Unlike other vitamins of group B, B12 is contained mainly in animal products.

• Functions:

  • The function of the nervous system: B12 is necessary to maintain the health of nerve cells, including the myelin shell that protects the nerves and ensures the rapid transmission of nerve impulses.
  • DNA synthesis: B12 is involved in the synthesis of DNA, the genetic material of the cells.
  • The formation of red blood cells: B12 is necessary for the formation of red blood cells that carry oxygen in the blood.
  • Homocysteine ​​metabolism: B12 helps metabolize homocysteine, amino acid, the high level of which is associated with an increased risk of cardiovascular disease.

• Sources:

  • Meat: Beef, pork and bird are good sources of B12.
  • Fish: Salmon, tuna and sardines contain B12.
  • Dairy products: Milk, cheese and yogurt contain B12.
  • Eggs: Eggs contain B12.
  • Enriched products: Some products, such as breakfast and vegetable milk, are enriched B12.

• Deficiency:

  • Personic anemia: B12 deficiency can lead to pernicious anemia, characterized by large, immature red blood cells and neurological problems.
  • Neurological problems: B12 deficiency can cause neurological problems, such as numbness and tingling in the arms and legs, problems with balance, memory deterioration and depression.
  • Risk factors: B12 deficiency is more common in elderly people, vegetarians and vegans, people with autoimmune diseases and people who underwent surgery on the stomach or intestines.

• Application:

  • Treatment Deficit B12: B12 is used to treat deficiency B12.
  • Treatment of pernicious anemia: B12 is used to treat pernicious anemia.
  • Nervous system support: B12 can help support the health of the nervous system in people with diabetes or other diseases that can damage the nerves.

• Dosage: The recommended daily dose of B12 is 2.4 mcg for adults. The dosage can be higher for people with a deficiency of B12 or certain medical conditions. B12 is well absorbed when administered, but people with suction problems may require the introduction of B12 in the form of injections.

B vitamins interaction

B vitamins often work together, performing their functions. The deficiency of one group B vitamin can affect the function of other vitamins of group B. Therefore, it is important to obtain a sufficient amount of all B vitamins from a variety of diet or additives.

Factors affecting the need for vitamins of group b

The need for vitamins of group B can vary depending on the age, gender, state of health and lifestyle. For example, pregnant women need more folic acid and B12. People with certain medical conditions, such as alcoholism, kidney disease and autoimmune diseases, may also need more vitamins of group B.

B vitamins forms

B vitamins are available in various forms, including tablets, capsules and liquids. Some vitamins of group B are better absorbed in certain forms. For example, methyl-b12 is better absorbed than cyanocobalamin.

B vitamins security

B vitamins are usually safe when taking recommended doses. However, taking high doses of some vitamins of group B can cause side effects. For example, taking high doses of niacin can cause redness of the skin, itching and stomach disorder. Taking high doses of pyridoxine can cause damage to nerves.

Conclusion

B vitamins play an important role in maintaining health and well -being. They are necessary for energy metabolism, the functioning of the nervous system, the synthesis of DNA and RNA, as well as the formation of red blood cells. It is important to get a sufficient amount of all B vitamins from a variety of diet or additives.