B vitamins B: For energy and vital tone

B vitamins B: For energy and vital tone

1. Overview of group B vitamins: the key to cell energy and metabolism

B vitamins are not one vitamin, but a complex of eight indispensable nutrients that play a critical role in maintaining health and well -being. They act as coofers, helping enzymes perform their functions, especially in the process of energy metabolism. This means that they are necessary to convert food into energy that the body can use. Each group B vitamin has its own unique functions, but they often work synergically to maintain optimal health. The disadvantage of any of these vitamins can lead to various health problems that affect the energy level, function of the nervous system, skin health and much more.

1.1. The main vitamins of group B and their functions

Consider each of the eight vitamins of group B and their key functions in the body:

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, fats and proteins. It plays an important role in the function of the nervous system and maintaining a healthy heart. Tiamine helps convert glucose into energy, which makes it indispensable to maintain energy and prevent fatigue.
• Vitamin B2 (Riboflavin): Participates in energy metabolism, cell growth and drug metabolism. It is also important for the health of the skin, vision and mucous membranes. Riboflavin helps the body use oxygen and is necessary for the formation of red blood cells.
• Vitamin B3 (Niacin): He plays a role in energy exchange, DNA synthesis and maintaining the health of the nervous system. Niacin also helps to reduce LDL cholesterol (“bad”) and increase the level of HDL cholesterol (“good”). It is necessary for the proper operation of the digestive system, skin and nerves.
• Vitamin B5 (pantotenic acid): It is necessary for the synthesis of coherent A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins. It also participates in the production of hormones and cholesterol. Pantotenic acid is important for healing wounds and maintaining healthy skin.
• Vitamin B6 (Pyridoxin): It is important for amino acids metabolism, the synthesis of neurotransmitters (for example, serotonin, dopamine and norepinephrine) and the formation of red blood cells. It also participates in the functions of the immune system. Pyridoxine can help alleviate the symptoms of premenstrual syndrome (PMS) and nausea during pregnancy.
• Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins. It plays a role in maintaining the health of the skin, hair and nails. Biotin also participates in the regulation of blood sugar.
• Vitamin B9 (folic acid): It is important for the synthesis of DNA and RNA, cell growth and the formation of red blood cells. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus. Folic acid can also help reduce the risk of cardiovascular diseases.
• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functions of the nervous system and the synthesis of DNA. It is important for maintaining a healthy myelin shell that protects the nerve fibers. B12 deficiency can lead to irreversible damage to the nervous system.

1.2. Interaction and synergy of vitamins of group b

It is important to understand that B vitamins work as a team. The deficiency of one vitamin can affect the assimilation and use of others. For example, vitamin B6 is necessary for converting a tripophan into niacin (vitamin B3). Folic acid and vitamin B12 are closely connected in metabolism processes and are necessary for the formation of red blood cells. Therefore, it is often recommended to take a complex of B vitamins in to provide a sufficient number of all these important nutrients.

1.3. Sources of group B vitamins in food

B vitamins are contained in various foods. Knowing the good sources of each vitamin, you can plan a balanced diet to provide sufficient consumption.

• Vitamin B1 (TIAMIN): Pork, legumes, nuts, seeds, whole grain products.
• Vitamin B2 (Riboflavin): Dairy products, eggs, meat, green vegetables, enriched cereals.
• Vitamin B3 (Niacin): Meat, poultry, fish, peanuts, mushrooms, enriched cereals.
• Vitamin B5 (pantotenic acid): In almost all foods, but especially a lot in the liver, eggs, milk, mushrooms, avocados and broccoli.
• Vitamin B6 (Pyridoxin): Meat, poultry, fish, bananas, potatoes, chickpeas, walnuts.
• Vitamin B7 (Biotin): Eggs, liver, nuts, seeds, salmon, avocados, sweet potatoes.
• Vitamin B9 (folic acid): Dark green leafy vegetables (spinach, broccoli, Romen), legumes, citrus fruits, avocados, enriched cereals.
• Vitamin B12 (cobalamin): Basically contained in animal products, such as meat, poultry, fish, eggs and dairy products. Vegetarians and vegans may need to accept B12 additives or use enriched products.

2. B vitamins deficiency: causes, symptoms and diagnosis

The lack of B vitamins can lead to various health problems. It is important to know the causes of the deficit, recognize the symptoms and consult a doctor for diagnosis and treatment.

2.1. Causes of deficiency of B vitamins

There are several reasons why people may develop a deficiency of group B vitamins:

• Insufficient consumption with food: Diet, poor in food, rich vitamins of group B, is the main cause of deficiency. People who adhere to strict diets, vegans, vegetarians or people with a limited choice of food are at risk.
• Assimilation problems: Some health conditions may prevent the absorption of group B vitamins from food. These include:
  • Celiacia: Autoimmune disease that damages the mucous membrane of the small intestine, complicating the absorption of nutrients.
  • Crohn’s disease and ulcerative colitis: Inflammatory diseases of the intestine that can affect the absorption of vitamins.
  • Atrophic gastritis: The condition in which the mucous membrane of the stomach is thinner, reducing the production of gastric acid necessary for the absorption of vitamin B12.
  • Surgical removal of part of the stomach or intestines: It can reduce the body’s ability to absorb B vitamins B.
• Some drugs: Some drugs may affect the assimilation or metabolism of group B vitamins. These include:
  • Metformin: The drug used to treat type 2 diabetes can reduce the absorption of vitamin B12.
  • Proton pump inhibitors (IPP): Preparations used to reduce the production of gastric acid can worsen the absorption of vitamin B12.
  • Antibiotics: They can disrupt the balance of intestinal microflora necessary for the synthesis of some vitamins of group B.
• Excessive drinking: Alcohol can prevent the assimilation and use of B vitamins, especially thiamine.
• Elderly age: With age, the body’s ability to absorb group B vitamins decreases.
• Pregnancy and breastfeeding: The need for vitamins of group B increases during pregnancy and breastfeeding in order to support the growth and development of the baby.

2.2. Symptoms of B vitamins deficiency

Symptoms of deficiency of B vitamins can vary depending on which vitamin is absent. Some general symptoms include:

• Fatigue and weakness: This is one of the most common symptoms of deficiency of B vitamins, as they are necessary for energy production.
• Irritability and depression: B vitamins play the role in the synthesis of neurotransmitters that regulate the mood.
• Problems with memory and concentration: B vitamins deficiency can affect cognitive functions.
• Numbness and tingling in the arms and legs: This may be a sign of vitamin B12 deficiency, which is necessary for the health of the nervous system.
• Muscle weakness: The disadvantage of thiamine can lead to muscle weakness.
• Skin rashes and dermatitis: Riboflavin deficiency, niacin and biotin can cause skin problems.
• Inflammation of the tongue (glossitis) and cracks in the corners of the mouth (angular stomatitis): This may be a sign of a deficiency of riboflavin, niacin and vitamin B6.
• Anemia: The deficiency of folic acid and vitamin B12 can lead to anemia.
• Diarrhea or constipation: The lack of B vitamins can disrupt the normal operation of the digestive system.
• Loss of appetite: B vitamins deficiency can reduce appetite.

2.3. Diagnosis of deficiency of B vitamins

If you suspect that you have a deficiency of B vitamins, it is important to consult a doctor. The doctor can conduct the following tests for the diagnosis:

• Medical examination and anamnesis: The doctor will ask about your symptoms, diet, medical history and medications taken.
• Blood tests: You can measure the level of group B vitamins in the blood to determine if there is a deficit. Often check the levels of B12, folic acid and homocysteine. An increased level of homocysteine may indicate a deficiency of vitamins B12, B6 or folic acid.
• Other tests: Depending on your symptoms, the doctor may prescribe other tests, such as Shilling test (to evaluate the assimilation of B12) or urine analysis.

3. The role of group B vitamins in energy metabolism and metabolism

B vitamins play the central role in energy exchange and metabolism. They act as coofers necessary for enzymes that break down carbohydrates, fats and proteins for energy.

3.1. Metabolism of carbohydrates

Vitamins B1, B2, B3 and B5 are necessary for carbohydrate metabolism. Tiamin (B1) plays a key role in decarboxylation of the pyruvate, which is an important stage in the process of converting glucose into energy. Riboflavin (B2) and Niacin (B3) are components of the FAD and above coherents, which are involved in the reactions of oxidation-therapy necessary for the metabolism of carbohydrates. Pantotenic acid (B5) is necessary for the synthesis of coherent A (COA), which plays a central role in the Crebs cycle, mainly the ways of energy production in the cells.

3.2. Fat metabolism

Vitamins B2, B3, B5 and BITIN (B7) are involved in the metabolism of fat. Riboflavin (B2) and Niacin (B3) are components of the coofers necessary for oxidation of fatty acids. Pantotenic acid (B5) is necessary for the synthesis of coherent A (COA), which is involved in the transport of fatty acids in mitochondria for oxidation. Biotin (B7) is necessary for carboxylation of acetyl-koa, an important stage in the synthesis of fatty acids and gluconeogenesis (the formation of glucose from non-discharge sources).

3.3. Metabolism of proteins

Vitamin B6 (Pyridoxine) plays a key role in amino acid metabolism, protein building blocks. It is involved in the reactions of transamination, deamination and decarboxylation of amino acids. Pyridoxine is also necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood and other cognitive functions.

3.4. Influence on energy level and vital tone

Since group B vitamins are necessary for the production of energy from food, their deficiency can lead to fatigue, weakness and a decrease in vital tone. Maintaining a sufficient level of B vitamins can help improve the energy level, reduce fatigue and increase overall well -being.

4. B vitamins and nervous system: brain health and neurotransmitters

B vitamins play an important role in the health of the nervous system, supporting the function of the brain and the synthesis of neurotransmitters.

4.1. Vitamin B1 (thiamine) and the function of the nervous system

Tiamine is necessary for glucose metabolism, the main source of energy for the brain. He also participates in the synthesis of acetylcholine, neurotransmitter, which plays a role in memory and training. Tiamine deficiency can lead to various neurological problems, including Encephalopathy Wernik and Korsakov syndrome.

4.2. Vitamin B6 (pyridoxin) and synthesis of neurotransmitters

Pyridoxine is involved in the synthesis of several important neurotransmitters, including serotonin, dopamine, norepinephrine and gamma-aminoles acid (GABA). These neurotransmitters play a role in the regulation of mood, sleep, appetite and other cognitive functions. Pyridoxine deficiency can lead to irritability, depression and insomnia.

4.3. Vitamin B12 (cobalamin) and myelinization of nerve fibers

Cobalamin is necessary for the formation of a myelin shell that surrounds and protects the nerve fibers. Myelin provides quick and effective transmission of nerve impulses. Cobalamin deficiency can lead to demyelization of nerve fibers, which can cause various neurological problems, including numbness and tingling in the arms and legs, problems with equilibrium and cognitive disorders.

4.4. Folic acid (B9) and cognitive functions

Folic acid is necessary for the synthesis of DNA and RNA, which are necessary for the growth and development of cells, including brain cells. She also plays a role in the synthesis of neurotransmitters. Folic acid deficiency can lead to cognitive disorders and depression. Studies have shown that sufficient consumption of folic acid can help reduce the risk of dementia.

4.5. Impact on mood, sleep and cognitive functions

B vitamins can have a significant impact on mood, sleep and cognitive functions. Maintaining a sufficient level of these vitamins can help improve mood, reduce anxiety and depression, improve sleep quality and increase cognitive functions, such as memory and concentration.

5. B vitamins B and the health of the skin, hair and nails

Some B vitamins play an important role in maintaining the health of the skin, hair and nails.

5.1. Vitamin B2 (riboflavin) and skin health

Riboflavin is necessary to maintain the health of the skin and mucous membranes. Riboflavin deficiency can lead to dermatitis, cracks in the corners of the mouth (angular stomatitis) and inflammation of the tongue (glossitis).

5.2. Vitamin B3 (niacin) and skin health

Niacin is necessary to maintain skin health and protect it from damage caused by sunlight. Niacin deficiency can lead to Pellagra, a disease that is characterized by dermatitis, diarrhea and dementia.

5.3. Vitamin B5 (pantothenic acid) and skin health

Pantotenic acid is necessary for the synthesis of coherent A (COA), which plays a role in the metabolism of fat and carbohydrates necessary to maintain skin health. She can also help accelerate wound healing.

5.4. Vitamin B7 (BIOTIN) and Hair and Nail Health

Biotin is often called “beauty vitamin”, as it plays an important role in maintaining hair and nails. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. Although biotin deficiency is rare, biotin additives are often used to improve hair and nail health.

5.5. Effect on the health of the skin, hair and nails

Maintaining a sufficient level of B vitamins can help improve the health of the skin, hair and nails, making them healthier and stronger.

6. B vitamins B and cardiovascular system: protection of the heart and blood vessels

Some B vitamins play an important role in maintaining the health of the cardiovascular system.

6.1. Folic acid (b9) and homocysteine

Folic acid is necessary for the metabolism of homocysteine, amino acids, the high level of which in the blood is associated with an increased risk of cardiovascular diseases. Folic acid helps to turn homocysteine into other amino acids, thereby reducing its level in the blood.

6.2. Vitamin B6 (pyridoxin) and homocystein

Pyridoxine also participates in homocysteine metabolism and can help reduce its level in the blood.

6.3. Vitamin B12 (Cobalamin) and Gomocystein

Cobalamin is necessary to turn homocysteine into methionine, another amino acid. Cobalamine deficiency can lead to an increase in the level of homocysteine in the blood.

6.4. Niacin (B3) and cholesterol level

Niacin can help reduce LDL cholesterol (“bad”) and increase the level of HDL cholesterol (“good”). It can also reduce the level of triglycerides. Niacin is often used as a drug for the treatment of high cholesterol, but it should be taken only under the supervision of a doctor, since high doses can cause side effects.

6.5. Impact on the health of the cardiovascular system

Maintaining a sufficient level of vitamins of group B, especially folic acid, pyridoxine, cobalamine and niacin, can help protect the heart and blood vessels and reduce the risk of cardiovascular diseases.

7. B vitamins for pregnant and nursing women: support for the development of the fetus and health of the mother

B vitamins are especially important for pregnant and nursing women, as they are necessary for the healthy development of the fetus and maintaining the health of the mother.

7.1. Folic acid (B9) and prevention of defects in the nervous tube

Folic acid is crucial to prevent defects in the nerve tube in the fetus, such as the cleft spine (spina bifida) and anencephaly. It is recommended that all women planning pregnancy take additives with folic acid at least a month before conception and continue to take them during the first trimester of pregnancy.

7.2. Vitamin B12 (cobalamin) and the development of the nervous system of the fetus

Cobalamin is necessary for the development of the nervous system of the fetus and the formation of red blood cells. Cobalamine deficiency in pregnant women can lead to neurological problems in a child.

7.3. Other vitamins of group B and the health of the mother and child

Other vitamins of group B, such as thiamine, riboflavin, niacin, pyridoxine and pantothenic acid, are also important for the health of mother and baby during pregnancy and breastfeeding. They play a role in energy exchange, synthesis of hormones and maintaining skin and nervous system health.

7.4. Recommended doses and sources of group B vitamins for pregnant and nursing women

Recommended doses of group B vitamins for pregnant women and nursing women are higher than for other women. It is important to get a sufficient amount of these vitamins with food and, if necessary, take additives under the supervision of a doctor. Good sources of group B vitamins are whole -grain products, legumes, meat, poultry, fish, eggs, dairy products, green leafy vegetables and citrus fruits.

8. B vitamins for the elderly: maintaining cognitive functions and energy

Elderly people are often at risk of deficiency of group B vitamins due to a decrease in appetite, problems with the absorption and administration of drugs. B vitamins play an important role in maintaining cognitive functions, energy levels and general health in the elderly.

8.1. Vitamin B12 (cobalamin) and cognitive functions

Cobalamine deficiency is often found in older people and can lead to cognitive disorders, such as memory loss and dementia. Addresses with cobalamin can help improve cognitive functions and reduce the risk of dementia.

8.2. Folic acid (B9) and cognitive functions

Folic acid is also important for maintaining cognitive functions in older people. Folic acid supplements can help improve memory and reduce the risk of dementia.

8.3. Vitamin B6 (pyridoxine) and mood

Pyridoxine plays a role in the synthesis of neurotransmitters that regulate the mood. Pyridoxine deficiency can lead to depression and anxiety in older people.

8.4. B vitamins and energy level

B vitamins are necessary for the production of energy from food. The deficiency of these vitamins can lead to fatigue and weakness in the elderly.

8.5. Recommended doses and sources of group B vitamins for the elderly

Recommended doses of group B vitamins for the elderly can be higher than for young people. It is important to get a sufficient amount of these vitamins with food and, if necessary, take additives under the supervision of a doctor.

9. B vitamins for vegetarians and vegans: providing sufficient consumption

Vegetarians and vegans are at risk of deficiency of group B vitamins, especially vitamin B12, which is mainly contained in animal products. It is important to plan a diet in such a way as to ensure sufficient consumption of vitamins of group B.

9.1. Vitamin B12 (cobalamin) and vegan diet

Vegans need to receive vitamin B12 from enriched products (for example, enriched vegetable milk, enriched soy meat or enriched cereals) or take additives with vitamin B12. Vitamin B12 deficiency can lead to serious health problems, including irreversible damage to the nervous system.

9.2. Other vitamins of group B and vegetarian/vegan diet

Although other B vitamins are found in plant products, vegetarians and vegans should make sure that they receive a sufficient number of these vitamins. Good sources of group B vitamins for vegetarians and vegans are whole -grain products, legumes, nuts, seeds, green leafy vegetables and enriched products.

9.3. Recommendations for ensuring sufficient consumption of group B vitamins for vegetarians and vegans

• Pre -enriched foods such as enriched vegetable milk, enriched soy meat and enriched cereals regularly.
• Take additives with vitamin B12 if you do not use a sufficient amount of enriched products.
• Include a variety of plant products in your diet, rich in group B.
• Consult a doctor or nutritionist to make sure that you get a sufficient amount of all necessary nutrients.

10. Addresses with B vitamins B: when and how to accept

Addresses with group B vitamins can be useful for people who do not get enough of these vitamins with food or have certain health states that increase their need for vitamins of group B.

10.1. Types of additives with vitamins of group b

There are various types of additives with group B vitamins, including:

• Group B vitamins complexes: They contain all eight B vitamins in various doses.
• Separate additives with B: B: Contain only one vitamin of group B.
• Active forms of B vitamins B: Some additives contain active forms of group B vitamins, such as methylcobalamin (B12) and methylpholat (B9), which are easier to absorb by the body.

10.2. Dosage and method of application

The dosage of B vitamins depends on the age, state of health and individual needs. It is important to observe the recommended dosage indicated on the packaging of the additives, or follow the doctor’s recommendations. B vitamins are best absorbed when they are taken with food.

10.3. Side effects and precautions

In general, group B vitamins are safe for most people when taking recommended doses. However, high doses of some vitamins of group B can cause side effects, such as nausea, diarrhea, skin rashes and nervous damage. Niacin in high doses can cause redness of the skin (tides), itching and an increase in blood sugar. It is important to consult a doctor before taking additives with group B vitamins, especially if you have any health conditions or you take medications.

10.4. Interaction with drugs

B vitamins can interact with some drugs. For example, pyridoxine (B6) can reduce the effectiveness of levodopa, the drug used to treat Parkinson’s disease. It is important to inform your doctor about all the additives and medicines that you take.

10.5. When to consult a doctor

If you suspect that you have a deficiency of group B vitamins or you have any side effects from taking additives with group B vitamins, it is important to consult a doctor for diagnosis and treatment.