B vitamins B: Why do the body need them

B vitamins B: Why do the body need them

B vitamins are not one vitamin, but a whole family of water -soluble compounds, each of which plays a unique and important role in maintaining the health and functioning of the body. They often work synergically, which makes their joint effect more effective than the action of each individually. Consider each vitamin of this group, its functions, sources and consequences of the deficit.

Vitamin B1 (thiamine): Energy and nervous system

Tiamin, or vitamin B1, plays a key role in carbohydrate metabolism. It acts as a coherent for several enzymes involved in the transformation of carbohydrates into the energy necessary for the functioning of cells, especially nervous and muscle.

• Functions:

  • Metabolism of carbohydrates: Tiamine is necessary for decarboxylation of alpha-coat acids, the key stage in the production of energy from carbohydrates. Without a sufficient amount of thiamine, this process is disturbed, leading to the accumulation of pyruvate and lactate, which can cause various metabolic disorders.
  • The function of the nervous system: Tiamin is critical of the health of the nervous system. It is involved in the synthesis of neurotransmitters, substances transmitting signals between nerve cells. It also helps to maintain a myelin shell, a protective coating of nerve fibers.
  • The function of the cardiovascular system: Tiamine contributes to the normal functioning of the heart and blood vessels. He participates in the regulation of heart rhythm and vascular tone.

• Sources:

  • Whole grain products: Brown rice, whole grain bread, oatmeal.
  • Legumes: Beans, peas, lentils.
  • Nuts and seeds: Sunflower seeds, almonds, walnuts.
  • Meat: Pork, liver.
  • Fish: Salmon, tuna.

• Deficiency:

  • Since A classic disease caused by a deficiency of thiamine. It is characterized by neurological symptoms (numbness, tingling, weakness), cardiovascular problems (shortness of breath, swelling) and mental disorders (confusion, memory loss).
  • Encephalopathy Vernika-Korsakov: A serious neurological disorder, which is often found in people with alcohol dependence, due to a violation of the absorption and disposal of thiamine. Symptoms include confusion, impaired coordination of movements, paralysis of the eye muscles and loss of memory.
  • General symptoms: Fatigue, irritability, depression, loss of appetite, digestive problems.

Vitamin B2 (riboflavin): cellular growth and energy

Riboflavin, or vitamin B2, is a key component of two main coofers: Flavmononucleotide (FMN) and Flavideninindinucleotide (FAD). These coofers are involved in many redox reactions necessary for the production of energy and cell growth.

• Functions:

  • Energy production: Riboflavin is involved in the metabolism of carbohydrates, fats and proteins, contributing to their turning into energy.
  • Antioxidant Protection: Riboflavin is necessary for the functioning of glutathioneductase, an enzyme that helps maintain the level of glutathione, an important antioxidant that protects the cell from damage to free radicals.
  • Maintaining health, hair and nails: Riboflavin is involved in maintaining the integrity of the mucous membranes and skin, and also contributes to the growth of healthy hair and nails.
  • Transformation of other vitamins of group B: Riboflavin is necessary for activating other B vitamins, such as vitamin B6 and folic acid.

• Sources:

  • Dairy products: Moloko, yogurt, cheese.
  • Meat: Liver, kidneys, beef.
  • Eggs:
  • Green sheet vegetables: Spinach, broccoli, asparagus.
  • Enriched grain products: Bread, cereals.

• Deficiency:

  • Ariboflavinosis: Syndrome caused by riboflavin deficiency. It is characterized by cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), redness and inflammation of the mucous membrane of the eyes (conjunctivitis), dermatitis and photosensitivity.
  • Anemia: Riboflavin deficiency can lead to anemia, as it is necessary for the production of red blood cells.
  • Fatigue: The lack of riboflavin can lead to fatigue and weakness, since it is involved in the production of energy.

Vitamin B3 (niacin): cholesterol and DNA

Niacin, or vitamin B3, exists in two forms: nicotinic acid and nicotinamide. He is the predecessor of two important coofers: nicotinindinindinucleotide (NAD) and nicotinindinindinuineucleotidfosphate (NADP). These coofers are involved in more than 400 enzymatic reactions, including metabolism of carbohydrates, fats and proteins, as well as DNA and RNA synthesis.

• Functions:

  • Close -to -level decrease in cholesterol: Nicotinic acid (in a form different from nicotinamide) can help reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (LDP).
  • Energy metabolism: Niacin is necessary for the production of energy from food.
  • Synthesis DNA and RNA: Niacin is involved in the synthesis and restoration of DNA and RNA, which is necessary for cell growth and division.
  • Antioxidant Protection: NADP is involved in antioxidant cell protection, helping to neutralize free radicals.
  • The function of the nervous system: Niacin is necessary for the normal function of the nervous system.

• Sources:

  • Meat: Chicken, beef, pork.
  • Fish: Tuna, salmon.
  • Nuts and seeds: Arachis, sunflower seeds.
  • Whole grain products: Brown rice, whole grain bread.
  • Enriched products: Bread, cereals.

• Deficiency:

  • Pellagra: A classic disease caused by niacin deficiency. “Three D” is characterized: dermatitis (skin inflammation, especially in areas subject to sunlight), diarrhea and dementia (violation of cognitive functions).
  • General symptoms: Fatigue, loss of appetite, headaches, depression, insomnia.

Vitamin B5 (pantothenic acid): metabolism and hormones

Pantotenic acid, or vitamin B5, is a component of coherent 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 hemoglobin.

• Functions:

  • Energy metabolism: Coherent A is necessary for the production of energy from food. It is involved in the Crebs cycle, the key stage of cellular respiration.
  • Synthesis of fatty acids: Pantotenic acid is necessary for the synthesis of fatty acids, which are used to build cell membranes and synthesize hormones.
  • Cholesterol synthesis: Pantotenic acid is involved in the synthesis of cholesterol, which is necessary for the production of hormones and maintaining the integrity of cell membranes.
  • Hemoglobin synthesis: Pantotenic acid is involved in the synthesis of hemoglobin, which transfers oxygen in the blood.

• Sources:

  • Meat: Chicken, beef, pork.
  • Eggs:
  • Dairy products: Milk, yogurt.
  • Legumes: Peas, lentils.
  • Vegetables: Broccoli, avocado, sweet potatoes.
  • Mushrooms:

• Deficiency:

  • Pantothenic acid deficiency is rare, since it is contained in many foods.
  • Symptoms (with artificially caused deficiency): Fatigue, headaches, insomnia, irritability, numbness and tingling in the arms and legs.

Vitamin B6 (pyridoxin): proteins and neurotransmitters

Vitamin B6, or pyridoxine, exists in three main forms: pyridoxine, pyridoxal and pyridoxamine. All three forms turn into an active pyridoxal-5-phosphate coenger (PLP), which is involved in more than 100 enzymatic reactions, mainly associated with amino acid metabolism.

• Functions:

  • Amino acid metabolism: Vitamin B6 is necessary for the splitting and use of amino acids, construction blocks of proteins. It is involved in transamination, mossamination and other reactions necessary for the synthesis and decay of amino acids.
  • Synthesis neurotransmitted: Vitamin B6 is necessary for the synthesis of several important neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep, appetite and other functions.
  • Hemoglobin synthesis: Vitamin B6 is involved in the synthesis of hemoglobin, which transfers oxygen in the blood.
  • Maintaining immune function: Vitamin B6 is necessary for the normal function of the immune system.

• Sources:

  • Meat: Chicken, beef, pork.
  • Fish: Salmon, tuna.
  • Legumes: Nut, lentils.
  • Nuts and seeds: Sunflower seeds, walnuts.
  • Fruits and vegetables: Bananas, potatoes, spinach.

• Deficiency:

  • Anemia: Vitamin B6 deficiency can lead to anemia, as it is necessary for the synthesis of hemoglobin.
  • Dermatitis: Vitamin B6 deficiency can lead to dermatitis, especially around the mouth and nose.
  • Depression and anxiety: Vitamin B6 deficiency can disrupt the synthesis of neurotransmitters, which can lead to depression and anxiety.
  • Convulsions: In rare cases, vitamin B6 deficiency can lead to seizures, especially in babies.

Vitamin B7 (BIOTIN): Hair, skin and nails

Biotin, or vitamin B7, plays an important role in the metabolism of carbohydrates, fats and proteins. It acts as a coherent for several carboxylase, enzymes that participate in carboxylation reactions.

• Functions:

  • Metabolism of carbohydrates: Biotin is necessary for gluconeogenesis, the process of glucose synthesis from non -nuclear sources.
  • Fat metabolism: Biotin is involved in the synthesis of fatty acids.
  • Protein metabolism: Biotin is necessary for the metabolism of leucine, an important amino acid.
  • Maintaining the health of hair, skin and nails: Biotin is often advertised as a means for strengthening hair, skin and nails, although scientific evidence of its effectiveness is limited for this purpose.

• Sources:

  • Meat: Liver, kidneys.
  • Eggs:
  • Nuts and seeds: Almonds, peanuts, walnuts.
  • Vegetables: Sweet potatoes, broccoli, spinach.
  • Yeast:

• Deficiency:

  • Biotin deficiency is rare, since it is found in many foods and can be synthesized by intestinal bacteria.
  • Symptoms (with artificially caused deficiency): Hair loss, dermatitis, conjunctivitis, neurological symptoms (depression, fatigue, hallucinations).
  • Excessive consumption of raw egg proteins: Raw egg proteins contain avidine, protein, which is associated with biotin and prevents its absorption.

Vitamin B9 (folic acid): cellular growth and development

Folic acid, or vitamin B9, is necessary for cellular growth and development, especially during pregnancy. It acts as a coherent for enzymes involved in the synthesis of DNA and RNA, as well as in amino acid metabolism.

• Functions:

  • Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, which is necessary for cellular growth and division.
  • Prevention of defects in the nervous tube: Sufficient consumption of folic acid during pregnancy is critical to prevent defects in the nervous tube in the fetus, such as the back of bifid.
  • Amino acid metabolism: Folic acid is involved in the metabolism of homocysteine, amino acids, the high level of which can increase the risk of cardiovascular diseases.
  • The formation of red blood cells: Folic acid is necessary for the formation of healthy red blood cells.

• Sources:

  • Dark green leafy vegetables: Spinach, broccoli, salad Roman.
  • Legumes: Beans, peas, lentils.
  • Enriched grain products: Bread, cereals, pasta.
  • Citrus fruit: Orange, grapefruit.
  • Avocado:

• Deficiency:

  • Megaloblastic anemia: Folic acid deficiency can lead to megaloblastic anemia, in which red blood cells become large and immature.
  • Fruit nervous tube defects: Folic acid deficiency during pregnancy can lead to defects in the nerve tube in the fetus.
  • General symptoms: Fatigue, weakness, irritability, headaches, digestive problems.

Vitamin B12 (cobalamin): nervous system and red blood cells

Vitamin B12, or cobalamin, is necessary for the normal function of the nervous system and the formation of red blood cells. It contains cobalt and is the most difficult of all vitamins.

• Functions:

  • The function of the nervous system: Vitamin B12 is necessary to maintain the myelin shell, the protective coating of the nerve fibers.
  • The formation of red blood cells: Vitamin B12 is necessary for the formation of healthy red blood cells.
  • DNA synthesis: Vitamin B12 is involved in DNA synthesis.
  • Homocysteine metabolism: Vitamin B12 is involved in the metabolism of homocysteine.

• Sources:

  • Animal products: Meat, poultry, fish, eggs, dairy products.
  • Enriched products: Vegetable milk, cereals, food yeast (for vegans and vegetarians).

• Deficiency:

  • Megaloblastic anemia: Vitamin B12 deficiency can lead to megaloblastic anemia.
  • Neurological symptoms: Vitamin B12 deficiency can lead to neurological symptoms, such as numbness and tingling in the arms and legs, weakness, confusion, loss of memory and depression.
  • Atrophic gastritis: The condition in which the gastric lining is thinner, which leads to a decrease in the production of the internal factor necessary for the absorption of vitamin B12.
  • Personic anemia: Autoimmune disease in which the body attacks the cells of the stomach producing an internal factor.

B vitamins interaction

It is important to understand that group B vitamins often work synergically. The deficiency of one vitamin from this group can affect the assimilation and use of others. For example, riboflavin is necessary for activating vitamin B6, and folic acid and vitamin B12 interact in the metabolism of homocysteine.

Factors affecting the assimilation of group B vitamins

Several factors can affect the assimilation of group B vitamins, including:

• Age: Elderly people may have difficulties with the absorption of vitamin B12 due to a decrease in the production of gastric juice and internal factor.
• Alcohol: Excessive alcohol consumption can disrupt the absorption and disposal of many vitamins of group B, especially thiamine.
• Medicines: Some drugs, such as metformin (for the treatment of diabetes) and proton pump inhibitors (for the treatment of heartburn), can reduce the absorption of vitamin B12.
• DISECTION DISEASES: Diseases, such as celiac disease, Crohn’s disease and ulcerative colitis, can disrupt the absorption of vitamins of group B.
• Diet: Inadequate consumption of products rich in group B vitamins can lead to deficiency. Vegetarians and vegans should especially carefully monitor the consumption of vitamin B12, since it is mainly found in animal products.

Recommendations for consumption of B vitamins

The recommended daily dose of B vitamins varies depending on age, gender, health status and other factors. It is important to adhere to a balanced diet rich in various products in order to ensure sufficient consumption of these important nutrients. In some cases, it may be necessary to take additives, especially for people with deficiency, elderly, pregnant women and people with certain diseases. It is important to consult a doctor or nutritionist in order to determine the optimal dosage and form of additives.

Excess of B vitamins

Since group B vitamins are water -soluble, excess is usually excreted from the body with urine. However, the use of very high doses of some vitamins of group B can cause side effects. For example, high doses of niacin can cause redness of the skin, itching and nausea. High doses of vitamin B6 can cause damage to nerves. It is important not to exceed the recommended doses of B vitamins B without consulting a doctor.

Conclusion (but not include)

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Tips (but not include)

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This detailed article provides a comprehensive overview of the B vitamins, their functions, sources, and deficiency symptoms. Remember to consult with a healthcare professional for personalized advice on vitamin supplementation and dietary needs. The information provided here is for educational purposes only and should not be considered medical advice.