B vitamins B: For energy and nervous system

B vitamins B: For energy and the nervous system – complete leadership

Part 1: Basics of B vitamins

B vitamins are a group of eight indispensable nutrients that play a vital role in maintaining the health and normal functioning of the human body. They are water -soluble, which means that they do not accumulate in the body and should regularly replenish with food or additives. Each vitamin B performs a unique function, but they all work synergically, maintaining metabolism, energy production, health of the nervous system and much more.

1.1. List of B vitamins and their alternative names:

• Vitamin B1 (TIAMIN): Aneurysin, anti -German vitamin.
• Vitamin B2 (Riboflavin): Lactoflavin.
• Vitamin B3 (Niacin): Nicotinic acid, nicotinamide, vitamin PP.
• Vitamin B5 (pantotenic acid): Coerment A (predecessor).
• Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine): Pyridoxal-5-phosphate (P5P).
• Vitamin B7 (Biotin): Vitamin H, R. coherent R.
• Vitamin B9 (folic acid, folat): Pteroilglutamic acid (PGA).
• Vitamin B12 (cobalamin): Cyanocobalamin, methylcobalamin, adenosylcobalamin, hydroxcobalamin.

1.2. Waterness and significance for daily consumption:

The water consumption of B vitamins determines their rapid excretion from the body through urine. This means that the body cannot effectively store these vitamins, so daily consumption from food sources or additives is necessary to maintain the optimal level and prevent deficiency. Exceeding the recommended doses is usually derived in the urine, but prolonged use of very high doses of some vitamins B (for example, B6) can cause side effects.

1.3. Key functions of group B vitamins in the body:

• Power transformation into energy: Vitamins B play a decisive role in the metabolism of carbohydrates, fats and proteins, turning them into energy that the body can use.
• Nervous system support: Vitamins B are necessary for the health and normal functioning of the nervous system, including the transmission of nerve impulses, the production of neurotransmitters and the protection of nerve cells.
• Formation of red blood cells: Vitamins B9 (folic acid) and B12 (cobalamin) are necessary for the production of healthy red blood cells that transfer oxygen throughout the body. The deficiency of these vitamins can lead to anemia.
• Synthesis DNA and RNA: Vitamins B are involved in the synthesis of DNA and RNA, the genetic material of cells. This is especially important for rapidly dividing cells, such as blood cells and cells of the intestinal mucosa.
• Maintaining health, hair and nails: Some vitamins B, such as biotin (B7), are important for maintaining the health of the skin, hair and nails.
• Support for the immune system: Vitamins B are involved in various aspects of the functioning of the immune system, helping the body fight infections and diseases.

Part 2: A detailed consideration of each vitamin group B

2.1. Vitamin B1 (Tiamin): “Vitamin vigor”

• Functions:
  • Key coherent in carbohydrate metabolism, especially in the process of decarboxylation of the pyruvate necessary for energy production.
  • Participates in the transmission of nerve impulses and the functioning of nerve cells.
  • Supports the normal operation of the cardiovascular system.
• Food sources:
  • Whole grain products (brown rice, oatmeal, whole grain bread)
  • Pork
  • Legumes (beans, peas, lentils)
  • Nuts and seeds
  • Enriched products (breakfast flakes)
• Deficiency symptoms:
  • Beri-Bari (a serious disease characterized by neurological and cardiovascular disorders)
  • Muscle weakness and fatigue
  • Loss of appetite and weight loss
  • Irritability and depression
  • Swelling (liquid delay)
• Recommended daily dose (RSD):
  • Adult men: 1.2 mg
  • Adult women: 1.1 mg
• Special cases:
  • Alcoholism (alcohol prevents the assimilation of thiamine)
  • People with high consumption of carbohydrates
  • Elderly people

2.2. Vitamin B2 (Riboflavin): “Vitamin Beauty”

• Functions:
  • Participates in energy metabolism, especially in redox reactions.
  • It is necessary for the health of the skin, mucous membranes and eyes.
  • It is important for growth and development.
  • Helps to turn vitamin B6 into its active form.
• Food sources:
  • Dairy products (milk, yogurt, cheese)
  • Meat (especially the liver and kidneys)
  • Eggs
  • Green sheet vegetables (spinach, broccoli)
  • Enriched products (breakfast flakes)
• Deficiency symptoms:
  • Haleose (cracks and inflammation in the corners of the mouth)
  • Glossitis (inflammation of the tongue)
  • Dermatitis (skin inflammation)
  • Photophobia (sensitivity to light)
  • Anemia
• Recommended daily dose (RSD):
  • Adult men: 1.3 mg
  • Adult women: 1.1 mg
• Special cases:
  • Vegetarians and vegans (especially those who do not use dairy products)
  • People with digestive disorders
  • Pregnant and lactating women

2.3. Vitamin B3 (Niacin): “Vitamin calm”

• Functions:
  • Participates in energy metabolism, being a component of NAD and NADP coofers necessary for hundreds of enzymatic reactions.
  • It is important for the health of the skin and the nervous system.
  • Helps to reduce LDL cholesterol (“bad”) and increase the level of HDL cholesterol (“good”).
• Food sources:
  • Meat (especially poultry and fish)
  • Nuts (peanuts)
  • Whole grain products
  • Mushrooms
  • Legumes
• Deficiency symptoms:
  • Pellagra (a serious disease characterized by dermatitis, diarrhea and dementia)
  • Fatigue and weakness
  • Loss of appetite
  • Headaches
  • Depression
• Recommended daily dose (RSD):
  • Adult men: 16 mg ne (niacin equivalent)
  • Adult women: 14 mg ne
• Special cases:
  • People with a high level of cholesterol (niacin in high doses can be used to reduce cholesterol, but only under the supervision of a doctor)
  • Alcoholism
  • Diseases of the gastrointestinal tract
• Warning: High doses of niacin can cause redness of the skin (tides), itching, nausea and other side effects. It is necessary to consult a doctor before taking high doses of Niacin.

2.4. Vitamin B5 (pantothenic acid): “Vitamin Beauty and Antistress”

• Functions:
  • It is a component of cooferment A (COA), necessary for the metabolism of carbohydrates, fats and proteins.
  • Participates in the synthesis of hormones and cholesterol.
  • It is important for the health of the skin and hair.
• Food sources:
  • Widely distributed in food products (from Greek “pantos” – ubiquitous)
  • Meat (especially the liver and kidneys)
  • Eggs
  • Dairy products
  • Legumes
  • Mushrooms
  • Avocado
  • Broccoli
• Deficiency symptoms:
  • Deficiency is rare due to wide distribution in food.
  • Fatigue
  • Headaches
  • Insomnia
  • Numbness and tingling in the limbs
• Recommended daily dose (RSD):
  • Adults: 5 mg (sufficient consumption)
• Special cases:
  • People with malabsorption (violation of the absorption of nutrients)
  • Pregnant and lactating women (the need can be slightly higher)

2.5. Vitamin B6 (pyridoxin): “Vitamin for the nervous system and immunity”

• Functions:
  • Participates in the metabolism of amino acids, carbohydrates and fats.
  • It is necessary for the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine), playing an important role in the regulation of mood, sleep and other brain functions.
  • It is important for the formation of hemoglobin (oxygen carrier in the blood).
  • Supports the immune system.
• Food sources:
  • Meat (especially poultry and fish)
  • Banans
  • Potato
  • Nuts and seeds
  • Whole grain products
  • Legumes
• Deficiency symptoms:
  • Anemia
  • Dermatitis
  • Depression and irritability
  • Convulsions (especially in babies)
  • Weakening of immunity
• Recommended daily dose (RSD):
  • Adult men: 1.3 – 1.7 mg (depending on age)
  • Adult women: 1.3 – 1.5 mg (depending on age)
• Special cases:
  • Pregnant and lactating women (need above)
  • People taking certain drugs (for example, isoniazide used to treat tuberculosis)
  • Elderly people
• Warning: Long -term use of high doses of vitamin B6 (more than 100 mg per day) can lead to damage to nerves (peripheral neuropathy). Caution must be observed and not exceed the recommended doses.

2.6. Vitamin B7 (BIOTIN): “Vitamin beauty for hair, skin and nails”

• Functions:
  • Participates in the metabolism of carbohydrates, fats and proteins.
  • It is necessary for the health of the skin, hair and nails.
  • It is important for the functioning of the nervous system.
• Food sources:
  • Meat (especially the liver)
  • Eggs
  • Nuts and seeds
  • Salmon
  • Avocado
  • Sweet potato
• Deficiency symptoms:
  • The deficiency is rare, since biotin is produced by intestinal bacteria.
  • Hair loss (alopecia)
  • Dermatitis (especially around the nose and mouth)
  • Fragility of nails
  • Fatigue
  • Depression
• Recommended daily dose (RSD):
  • Adults: 30 μg (sufficient consumption)
• Special cases:
  • Pregnant and lactating women (the need can be slightly higher)
  • People who use raw eggs (avidine in raw eggs binds biotin and prevents its assimilation)
  • People with genetic disorders affecting biotin metabolism
• Note: High doses of biotin can affect the results of some laboratory tests (for example, tests for thyroid hormones). It is necessary to inform the doctor about taking additives with biotin before taking tests.

2.7. Vitamin B9 (folic acid, folate): “Vitamin for the health of mom and baby”

• Functions:
  • It is necessary for the synthesis of DNA and RNA, the genetic material of the cells.
  • It is important for growth and development, especially during pregnancy.
  • Participates in the formation of red blood cells.
  • It helps to prevent defects in the nervous tube in the fetus (for example, spinal splitting).
• Food sources:
  • Green sheet vegetables (spinach, broccoli, salad-loll
  • Legumes (beans, peas, lentils)
  • Orange and orange juice
  • Avocado
  • Enriched products (bread, pasta, breakfast flakes)
• Deficiency symptoms:
  • Megaloblastic anemia (anemia characterized by abnormally large red blood cells)
  • Fatigue
  • Weakness
  • Irritability
  • Ulcers in the mouth
  • Congenital defects in the fetus (with deficiency during pregnancy)
• Recommended daily dose (RSD):
  • Adults: 400 μg DFE (Equivalent of Folat in food products)
  • Pregnant women: 600 mcg DFE
  • Nursing women: 500 mcg DFE
• Special cases:
  • Pregnant women (it is especially important to start taking folic acid before conception)
  • People with digestive disorders (for example, celiac disease)
  • People taking certain drugs (for example, methotrexate)
• Note: It is important to distinguish between folic acid (a synthetic form used in additions and enriched products) and a folat (natural form contained in food products). Folic acid is better absorbed than a folate from food.

2.8. Vitamin B12 (cobalamin): “Vitamin for the nervous system and energy necessary for vegans”

• Functions:
  • It is necessary for the formation of red blood cells.
  • It is important for the functioning of the nervous system.
  • Participates in the synthesis of DNA and RNA.
  • Helps to turn homocysteine into methionine, an amino acid necessary for various processes in the body. A high level of homocysteine is associated with an increased risk of cardiovascular diseases.
• Food sources:
  • Contained only in animal products:
    • Meat (especially the liver)
    • Fish
    • Eggs
    • Dairy products
  • Enriched products (some plant products, such as soy milk, almond milk and breakfast flakes)
• Deficiency symptoms:
  • Megaloblastic anemia (also known as pernicious anemia)
  • Fatigue
  • Weakness
  • Numbness and tingling in arms and legs
  • Problems with memory and concentration
  • Depression
  • Nerves damage
• Recommended daily dose (RSD):
  • Adults: 2.4 mcg
• Special cases:
  • Vegetarians and vegans (it is especially important to take additives with vitamin B12 or use enriched products)
  • Elderly people (the ability to absorb vitamin B12 from food decreases with age)
  • People with atrophic gastritis (inflammation of the gastric mucosa, which reduces the production of gastric acid necessary for the absorption of vitamin B12)
  • People with digestive disorders (for example, Crohn’s disease)
  • People taking certain drugs (for example, metformin, proton pump inhibitors)
• Note: Vitamin B12 requires an “internal factor” (protein produced in the stomach) for absorption. Some people have a shortage of internal factor and cannot absorb vitamin B12 from food. In this case, vitamin B12 or sublingual (sublingual) tablets are needed. There are various forms of vitamin B12, such as cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more active forms and can be better absorbed by some people.

Part 3: B vitamins for energy

3.1. The role of group B vitamins in energy metabolism:

B vitamins play a central role in energy metabolism, participating in processes that turn food into energy that the body can use. They act as coofers, helping enzymes carry out their work in metabolic tracks. Without a sufficient amount of vitamins B, these processes cannot function properly, which leads to a decrease in energy and fatigue.

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, turning them into energy.
• Vitamin B2 (Riboflavin): Participates in redox reactions important for energy production.
• Vitamin B3 (Niacin): The component of NAD and NADP coofers necessary for hundreds of enzymatic reactions involved in energy metabolism.
• Vitamin B5 (pantotenic acid): The component of the coofer A (COA) necessary for the metabolism of carbohydrates, fats and proteins.
• Vitamin B6 (Pyridoxin): Participates in the metabolism of amino acids, carbohydrates and fats, as well as in the production of energy.
• Vitamin B12 (cobalamin): It is necessary for the metabolism of fats and proteins, as well as for the production of energy.

3.2. The influence of the deficiency of group B vitamins on the level of energy:

The deficiency of any of the vitamins of group B can lead to a decrease in energy and fatigue levels. This is due to the fact that the body cannot effectively turn food into energy. The symptoms of deficiency can vary depending on the specific vitamin, but the general symptoms include:

• Fatigue and weakness
• Decrease in endurance
• Muscle weakness
• Loss of appetite
• Irritability
• Depression

3.3. Food sources and additives to increase energy levels:

To maintain the optimal level of energy, it is important to obtain a sufficient amount of group B vitamins with food. Good food sources include:

• Whole grain products (brown rice, oatmeal, whole grain bread)
• Meat (especially poultry and fish)
• Eggs
• Dairy products (milk, yogurt, cheese)
• Legumes (beans, peas, lentils)
• Nuts and seeds
• Green sheet vegetables (spinach, broccoli)

If it is difficult to get a sufficient amount of vitamins B with food, you can consider taking additives. Addresses with group B vitamins are available in various forms, including individual vitamins B, vitamin B complexes and multivitamins. It is important to choose high -quality additives and observe the recommended doses.

Part 4: B vitamins for the nervous system

4.1. The value of group B vitamins for the health of the nervous system:

B vitamins play an important role in maintaining health and the normal functioning of the nervous system. They participate in various processes, including:

• Neurotransmitter production: Vitamins B6, B9 and B12 are necessary for the synthesis of neurotransmitters, chemicals that transmit signals between nerve cells. Neurotransmitters play an important role in the regulation of mood, sleep, memory and other brain functions.
• Myelination: Vitamin B12 is necessary for myelinization, the process of forming a myelin shell that surrounds and protects the nerve fibers. The myelin shell provides a quick and effective transmission of nerve impulses.
• Planting nerve cells: Some vitamins B, such as thiamine (B1), have antioxidant properties and can help protect the nerve cells from damage caused by free radicals.

4.2. The influence of a deficiency of group B vitamins on the nervous system:

B vitamins deficiency can lead to various neurological and psychiatric symptoms, including:

• Numbness and tingling in the arms and legs (peripheral neuropathy)
• Problems with memory and concentration
• Irritability
• Depression
• Anxiety
• Insomnia
• Dementia
• Convulsions

4.3. B vitamins and neuropathy:

Neuropathy is a damage to the peripheral nerves, which can cause numbness, tingling, pain and weakness in the arms and legs. The deficiency of vitamins B1, B6 and B12 is one of the common causes of neuropathy. Reception of additives with these vitamins can help alleviate the symptoms of neuropathy in people with deficiency.

4.4. B vitamins B and mental health (depression, anxiety):

Some studies show that group B vitamins can play a role in maintaining mental health and alleviating the symptoms of depression and anxiety. Vitamins B6, B9 and B12 are necessary for the synthesis of neurotransmitters that regulate the mood. The deficiency of these vitamins can lead to a decrease in the level of neurotransmitters and the development of depression and anxiety. However, it is necessary to conduct additional studies to confirm these results and determine the optimal doses of vitamins B for the treatment of mental disorders.

4.5. Food sources and supplements to maintain the health of the nervous system:

To maintain the health of the nervous system, it is important to obtain a sufficient amount of B vitamins with food. Good food sources include:

• Meat (especially the liver and poultry)
• Fish
• Eggs
• Dairy products
• Whole grain products
• Legumes
• Nuts and seeds
• Green sheet vegetables

If it is difficult to get a sufficient amount of vitamins B with food, you can consider taking additives. It is important to choose high -quality additives and observe the recommended doses. Before taking any additives, it is recommended to consult a doctor.

Part 5: Factors affecting the need for vitamins of group B

5.1. Age:

The need for some vitamins of group B can change with age. For example, older people may experience difficulties with the assimilation of vitamin B12 from food, which may require add -ons.

5.2. Floor:

Recommended daily doses of some vitamins of group B may differ for men and women.

5.3. Diet (vegetarianism, veganism):

Vegetarians and vegans are at risk of vitamin B12 deficiency, since it is found only in animal products. They need to take additives with vitamin B12 or consume enriched products.

5.4. Pregnancy and breastfeeding:

Pregnant and lactating women have an increased need for folic acid and other group B vitamins to maintain the health of the mother and develop the child.

5.5. Diseases (digestive disorders, alcoholism):

Some diseases and conditions can affect the absorption and use of group B vitamins, which increases the risk of deficiency. For example, digestive disorders, such as Crohn and Celiac disease, can violate the absorption of vitamins in the intestines. Alcoholism can prevent the assimilation of thiamine (B1).

5.6. Medication:

Some drugs can affect the level of group B vitamins in the body. For example, metformin (used to treat diabetes) can reduce vitamin B12.

Part 6: overdose of group B vitamins and side effects

Although group B vitamins are waterproof and excess is usually excreted in the urine, prolonged use of very high doses of some vitamins B can lead to side effects.

• Vitamin B3 (Niacin): High doses can cause redness of the skin (tides), itching, nausea and other side effects.
• Vitamin B6 (Pyridoxin): Long -term use of high doses can lead to damage to nerves (peripheral neuropathy).
• Folic acid: High doses can mask vitamin B12 deficiency.

It is important to observe the recommended doses of B vitamins and consult a doctor before taking high doses.

Part 7: How to choose an additive with B vitamins

7.1. Types of additives (separate vitamins B, vitamin B complexes):

B vitamins are available in various forms, including individual vitamins B, vitamin B complexes and multivitamins. Vitamin B complexes contain all eight B vitamins in balanced doses.

7.2. Forms of vitamins (cyanocobalamin vs. methylcobalamin, etc.):

There are various forms of group B vitamins. For example, vitamin B12 is available in forms of cyanocobalamin, methylcobalamin, adenosylcobalamin and hydroxycobalam. Methylcobalamin and adenosylcobalamin are considered more active forms and can be better absorbed by some people.

7.3. Quality and reputation manufacturer:

It is important to choose additives from reliable manufacturers who test their products for quality and cleanliness.

7.4. Certification (USP, NSF):

Look for supplements that are certified by independent organizations such as USP (US Pharmacopoeia) or NSF International. This guarantees that the addition contains the specified amount of vitamins and does not contain harmful pollutants.

7.5. Other ingredients (fillers, supplements):

Pay attention to other ingredients in addition, such as fillers and additives. Choose additives with a minimum number of additional ingredients.

7.6. Compatibility with other drugs and additives:

Consult a doctor before taking additives with B vitamins, especially if you take other drugs or additives. Some B vitamins can interact with other drugs.

Part 8: B vitamins and interaction with other nutrients

8.1. Synergetic effect of group B vitamins:

B vitamins work synergically, supporting metabolism, energy production, health of the nervous system and much more. The reception of a complex of vitamins B can be more effective than taking individual vitamins B.

8.2. B vitamins B and magnesium:

Magnesium is necessary to activate some vitamins of group B. Sufficient magnesium consumption is important for the optimal use of B vitamins.

8.3. B vitamins B and choline:

Kholin is an important nutrient necessary for the health of the brain and nervous system. It works synergically with group B vitamins, supporting cognitive functions and mood.

8.4. B vitamins and antioxidants:

Antioxidants, such as vitamin C and vitamin E, can help protect group B vitamins from destruction by free radicals.

Part 9: Alternative methods for obtaining B vitamins

9.1. Enriched products:

Many foods, such as breakfast, bread and pasta flakes, are enriched with group B vitamins. The use of these products can help increase the consumption of vitamins of group B.

9.2. Food yeast:

Food yeast is inactive yeast, which are a good source of group B vitamins, especially vitamin B12. They have a cheese taste and can be used as a seasoning for various dishes.

9.3. Wheat embryos:

Wheat germs are a nutrient part of wheat grain, which is a good source of group B vitamins, as well as other nutrients.

9.4. Spirulina and Chlorella:

Spirulin and chlorella are the types of blue-green algae, which are often advertised as good sources of vitamin B12. However, it is important to note that vitamin B12 in spirulina and chlorell can be an inactive form that cannot be used by the body. Vegetarians and vegans should not rely on spirulina and chlorella as the only source of vitamin B12.

Part 10: Actual studies of group B vitamins

Scientific research continues to disclose new aspects of the role of group B vitamins in health and well -being.

• B vitamins and cognitive functions: Studies study the influence of group B vitamins as a memory, concentration and other cognitive functions, especially in older people.
• B vitamins B and cardiovascular diseases: Studies study the relationship between the level of homocysteine and cardiovascular diseases, as well as the role of vitamins B6, B9 and B12 in a decrease in homocysteine levels.
• B vitamins B and diabetes: Studies study the effect of group B vitamins on blood sugar and the prevention of diabetes complications.
• B vitamins B and cancer: Some studies study the relationship between the level of B vitamins and the risk of cancer development, but the results remain contradictory.

Continuing studies will help to better understand the role of group B vitamins in maintaining health and preventing diseases.

Disclaimer: This information is provided only for information purposes and should not be considered as a medical council. Always consult a doctor before taking any additives or making changes to your diet.