Overview of group b vitamins

B vitamins B: detailed review for optimal health

B vitamins are a group of eight water -soluble vitamins that play an important role in many metabolic processes of the body. They are often found together in the same products, so they are usually called a complex of vitamins B. Each vitamin of group B performs a unique function, but they also interact with each other to maintain general health and well -being. The disadvantage of one or more B vitamins can lead to various health problems.

Tiamin (Vitamin B1)

Tiamin, also known as vitamin B1, is the first open vitamin of group B. It plays a key role in carbohydrate metabolism, providing the body with energy. Tiamin is necessary to turn glucose into energy, which is used by cells to perform its functions. It also participates in the work of the nervous system and supports the healthy function of the brain.

• Functions:

  • Metabolism of carbohydrates: turns carbohydrates into energy.
  • The function of the nervous system: supports the transmission of nerve impulses.
  • Brain function: participates in cognitive processes.
  • Metabolism of amino acids with an extensive chain (BCAA).

• Sources:

  • Whole grain products (brown rice, oatmeal).
  • Enriched cereals.
  • Pork.
  • Legumes (black beans, beans).
  • Nuts and seeds.

• Deficiency: Tiamine deficiency can lead to Beri Berie, a disease characterized by neurological symptoms, heart failure and edema. Symptoms include fatigue, irritability, memory problems, muscle weakness and tingling in the arms and legs. In people who abuse alcohol, there is often a deficiency of thiamine, which can lead to Vernika-Korsakov syndrome, a serious neurological disorder.

• Recommended daily dose: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women.

• Health benefits: In addition to preventing deficiency, thiamine can be useful for people with diabetes, helping to regulate blood sugar. Some studies show that it can also improve cognitive functions in older people.

Riboflavin (vitamin B2)

Riboflavin, or vitamin B2, is important for the growth, development and functioning of the body cells. It plays a key role in energy metabolism, helping the body transform food into energy. Riboflavin is also an antioxidant, protecting the cells from damage caused by free radicals. It is necessary to maintain the health of the skin, mucous membranes and eyes.

• Functions:

  • Energy metabolism: participates in the metabolism of fats, carbohydrates and proteins.
  • Antioxidant protection: protects cells from damage.
  • Eye function: supports visual health.
  • Health of the skin and mucous membranes: contributes to healing wounds and maintaining the integrity of tissues.
  • Transformation of vitamin B6 into its coherent form.

• Sources:

  • Dairy products (milk, yogurt, cheese).
  • Eggs.
  • Meat (liver, kidneys).
  • Green sheet vegetables (spinach, broccoli).
  • Enriched cereals.
  • Mushrooms.

• Deficiency: Riboflavin deficiency can lead to ariboflavinosis, a disease characterized by inflammation of the mucous membranes, cracks in the corners of the mouth (angular stomatitis), glossitis (inflammation of the tongue), dermatitis and sensitivity to light (photophobia).

• Recommended daily dose: The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women.

• Health benefits: Riboflavin can help reduce the frequency and duration of migraines. It is also studied for its potential role in the prevention of cataracts and other eyes of the eyes.

Niacin (Vitamin B3)

Niacin, or vitamin B3, is an important nutrient involved in the numerous processes of the body. It plays a key role in energy metabolism, helping the body transform food into energy. Niacin is also important for maintaining the health of the nervous system, skin and digestive system. It can help reduce LDL cholesterol (bad) and increase the level of HDL cholesterol (good).

• Functions:

  • Energy metabolism: participates in the metabolism of carbohydrates, fats and proteins.
  • The function of the nervous system: supports the health of the nerves.
  • Skin health: helps to maintain healthy skin.
  • Close reduction: can help reduce LDL cholesterol and increase the level of HDL cholesterol.
  • DNA reparation.

• Sources:

  • Meat (beef, poultry, fish).
  • Enriched cereals.
  • Nuts and seeds.
  • Mushrooms.
  • Green vegetables.

• Deficiency: Niacin deficiency can lead to Pellagra, a disease characterized by “three D”: dermatitis, diarrhea and dementia. Symptoms include skin rashes, sensitivity to the sun, digestive problems, fatigue and mental disorders.

• Recommended daily dose: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.

• Health benefits: Niacin is often used to treat high cholesterol. It can also help improve blood circulation and reduce the risk of cardiovascular diseases. However, high doses of niacin can cause side effects, such as redness of the skin, itching and nausea.

Pantotenic acid (vitamin B5)

Pantotenic acid, or vitamin B5, is necessary for the production of coherent A (COA), which plays a key role in many metabolic processes, including energy metabolism, synthesis of fatty acids and cholesterol, as well as the synthesis of hormones. Pantotenic acid is also important for the health of the skin and hair.

• Functions:

  • Energy metabolism: participates in the metabolism of carbohydrates, fats and proteins.
  • Synthesis of fatty acids: necessary for the production of fatty acids.
  • Cholesterol synthesis: participates in cholesterol synthesis.
  • Hormones synthesis: necessary for the production of hormones.
  • Health of the skin and hair.

• Sources:

  • Meat (beef, poultry, fish).
  • Eggs.
  • Dairy products.
  • Avocado.
  • Broccoli.
  • Mushrooms.
  • Whole grain products.

• Deficiency: Pantothenic acid deficiency is rare, since it is widespread in food. Symptoms of deficiency may include fatigue, headaches, irritability, sleep problems, numbness and tingling in the arms and legs.

• Recommended daily dose: Adequate pantothenic acid consumption is 5 mg per day for adults.

• Health benefits: Pantotenic acid can help reduce stress and improve mental performance. Some studies show that it can also help reduce cholesterol and triglycerides.

Pyridoxine (vitamin B6)

Pyridoxine, or vitamin B6, plays an important role in many body functions. It participates in the metabolism of proteins, carbohydrates and fats. Vitamin B6 is also necessary for the production of neurotransmitters, chemicals that transmit signals between nerve cells. He plays a role in maintaining the health of the immune system and the formation of red blood cells.

• Functions:

  • Protein metabolism: participates in amino acid metabolism.
  • Metabolism of carbohydrates and fats: helps transform food into energy.
  • Neurotransmitter synthesis: necessary for the production of neurotransmitters, such as serotonin, dopamine and norepinephrine.
  • The function of the immune system: supports the healthy function of the immune system.
  • The formation of red blood cells.

• Sources:

  • Meat (poultry, fish).
  • Banans.
  • Potato.
  • Spinach.
  • Nuts.
  • Whole grain products.
  • Enriched cereals.

• Deficiency: Vitamin B6 deficiency can lead to various symptoms, including depression, irritability, confusion, skin rashes, nervous disorders and anemia.

• Recommended daily dose: The recommended daily dose of vitamin B6 is 1.3 mg for adults aged 19 to 50 years. For people over 50 years old, 1.7 mg for men and 1.5 mg for women are recommended.

• Health benefits: Vitamin B6 can help reduce the symptoms of premenstrual syndrome (PMS), such as mood swings, irritability and bloating. It can also help prevent nausea during pregnancy. Some studies show that vitamin B6 can improve cognitive functions and reduce the risk of cardiovascular diseases.

Biotin (Vitamin B7)

Biotin, or vitamin B7, is necessary for the metabolism of carbohydrates, fats and proteins. He also plays a role in maintaining the health of the skin, hair and nails. Biotin is often called “beauty vitamin” because of its alleged benefits for hair and skin.

• Functions:

  • Metabolism of carbohydrates, fats and proteins.
  • Health of the skin, hair and nails.
  • Regulation of genes expression.

• Sources:

  • Eggs.
  • Liver.
  • Nuts and seeds.
  • Salmon.
  • Avocado.
  • Sweet potato.
  • Cauliflower.

• Deficiency: Biotin’s deficiency is rare, but can occur in people who consume a large amount of raw egg proteins that contain avidine, protein, associated with biotin and preventing its absorption. Symptoms of biotin deficiency may include hair loss, skin rashes, fragility of nails and neurological symptoms.

• Recommended daily dose: Adequate biotin consumption is 30 mcg per day for adults.

• Health benefits: Biotin is often used as an additive to strengthen hair and nails. Although evidence of its effectiveness is limited, some studies show that it can improve the condition of hair and nails in people with biotin deficiency.

Folic acid (vitamin B9)

Folic acid, or vitamin B9, is necessary for the growth and division of cells. It plays a key role in the synthesis of DNA and RNA. Folic acid is especially important for pregnant women, as it helps to prevent defects in the nervous tube in the fetus, such as Spina Bifida.

• Functions:

  • Synthesis DNA and RNA.
  • Cell growth and division.
  • The formation of red blood cells.
  • Homocysteine ​​metabolism.

• Sources:

  • Green leaf vegetables (spinach, Romen salad, broccoli).
  • Legumes (lentils, beans).
  • Enriched cereals.
  • Citrus fruit.
  • Avocado.

• Deficiency: Folic acid deficiency can lead to megaloblastic anemia, a disease characterized by large, immature red blood cells. Symptoms of folic acid deficiency may include fatigue, weakness, headaches, irritability, problems with concentration and ulcers in the mouth. In pregnant women, folic acid deficiency can increase the risk of defects in the nerve tube in the fetus.

• Recommended daily dose: The recommended daily dose of folic acid is 400 mcg for adults. Pregnant women are recommended by 600 μg, and feeding women – 500 μg.

• Health benefits: In addition to preventing defects in the nervous tube, folic acid can help reduce the risk of cardiovascular diseases and some types of cancer. It can also improve cognitive functions in older people.

Cobalamin (vitamin B12)

Cobalamine, or vitamin B12, is necessary for the normal function of the nervous system and the formation of red blood cells. He also plays a role in DNA synthesis. Vitamin B12 is found only in animal products, so vegans and vegetarians need to take additives or consume enriched products.

• Functions:

  • The function of the nervous system: supports the health of the nerves and the myelin shell.
  • The formation of red blood cells.
  • DNA synthesis.
  • Homocysteine ​​metabolism.

• Sources:

  • Meat (beef, poultry).
  • Fish.
  • Eggs.
  • Dairy products.
  • Enriched products (vegetable milk, cereals).

• Deficiency: Vitamin B12 deficiency can lead to pernicious anemia, a disease characterized by a decrease in the number of red blood cells. Symptoms of vitamin B12 deficiency may include fatigue, weakness, numbness and tingling in the arms and legs, problems with memory and depression. A prolonged deficiency of vitamin B12 can lead to irreversible damage to the nerves.

• Recommended daily dose: The recommended daily dose of vitamin B12 is 2.4 mcg for adults.

• Health benefits: Vitamin B12 can help improve cognitive functions and reduce the risk of cardiovascular diseases. It can also help improve energy and mood.

B vitamins interaction

B vitamins work synergistically, and a deficiency of one B vitamin B can affect the function of other vitamins of group B. For example, vitamin B6 is necessary for converting a tripophane into niacin. Folic acid and vitamin B12 are necessary for homocysteine ​​metabolism, and high levels of homocysteine ​​are associated with an increased risk of cardiovascular diseases.

Factors affecting the need for vitamins of group b

Some factors can increase the need for vitamins of group B, including:

• Age: Elderly people may have difficulties with the assimilation of vitamin B12.
• Pregnancy and breastfeeding: Pregnant and lactating women need more folic acid and vitamin B12.
• Certain diseases: Some diseases, such as Crohn’s disease, celiac disease and alcoholism, may prevent the absorption of vitamins of group B.
• Medicines: Some drugs, such as metformin and proton pump inhibitors, can reduce vitamin B12.
• Diet: Vegetarians and vegans may need to take vitamin B12 additives, since it is found only in animal products.

B vitamins adds

B vitamins are available in various forms, including individual B vitamins, group B vitamins and multivitamins. It is important to consult a doctor or nutritionist before taking any additives, to determine if you need them and what dose is right for you. Reception of too much vitamins of group B can lead to side effects.

Advantages of a balanced diet

The best way to get enough vitamins of group B is a balanced diet rich in various products. The inclusion of whole grain products, low -fat meat, fish, eggs, dairy products, legumes, nuts, seeds, fruits and vegetables in your diet will help you satisfy your needs for group B vitamins and other important nutrients.

Individual needs

Although general recommendations on the consumption of group B vitamins exist, individual needs may vary depending on various factors, such as age, gender, health status and lifestyle. Professional consultation with a doctor or registered nutritionist can help determine the optimal strategies for consumption of group B vitamins adapted to your specific needs. They can evaluate your diet, health and medicine to provide personalized recommendations.

Potential risks and side effects

Although group B vitamins are usually considered safe when consumption in recommended doses, taking excessive amount of certain vitamins of group B can lead to side effects. For example, high doses of niacin can cause redness of the skin, itching and gastrointestinal disorders. Excessive consumption of vitamin B6 can lead to damage to the nerves. It is important to observe the recommended upper levels of consumption of group B vitamins and consult a doctor if you have any side effects.

The choice of the correct additive of vitamin B

If you decide to accept the additive of vitamin B, it is important to choose a high -quality product from a reliable manufacturer. Look for additives that have passed the test by an independent third party to guarantee their cleanliness, efficiency and safety. Consider the possibility of choosing a complex of B vitamins, which contains all eight B vitamins in balanced quantities. Consult with your doctor or nutritionist to get recommendations for choosing the most suitable Vitamin B. additives for you.

The role of group B vitamins in mental health

More and more data indicate the relationship between group B vitamins and mental health. Some studies show that the deficiency of certain vitamins of group B, such as folic acid, vitamin B12 and vitamin B6, can contribute to the development of mood disorders such as depression and anxiety. B vitamins play an important role in the production of neurotransmitters, which regulate the mood and cognitive functions. Although additional studies are needed to fully understand the relationship between group B vitamins and mental health, maintaining adequate consumption of group B vitamins can be useful for general mental well -being.

Cooking and preserving group B vitamins

Since B vitamins are water -soluble, they can be lost during cooking. Boiling vegetables can lead to leaching of group B vitamins into water. To minimize the loss of B vitamins during cooking, consider using methods such as steaming steamed, frying, microwave or extinguishing. Avoid prolonged cooking and use a minimum amount of water. In addition, avoid soaking vegetables in water for long periods of time.

Future research areas

Studies on the role of group B vitamins in various aspects of health continue. Future studies can be aimed at studying the effects of group B vitamins on cognitive functions, diseases prevention and aging. In addition, further research can study optimal doses and forms of group B vitamins for various populations.

In conclusion, group B vitamins are important nutrients that play a key role in many metabolic processes of the body. Maintaining adequate consumption of group B vitamins using a balanced diet or additives can support general health and well -being. It is important to remember that for understanding and satisfying individual needs, it is best to contact a specialist.