B complex vitamins are essential for many metabolic processes in our body. The action of the Vitamin B complex is extremely complicated, and therefore it is very important to have an even intake of each vitamin, as a deficiency of one vitamin can affect the action of others. The following vitamins belong to this group: B1, B2, B3, B5, B6, B7, B9 and B12.
It is very important to intake these substances because these vitamins are liqued, they are very soluble in water and must be taken daily through food or supplements.
The biggest source of complex B is brewer's yeast.
Also, if vitamin B isn't ingested through diet or supplements, can lead to various conditions:
Vitamin B1 acts as a cofactor of several enzymes involved in the metabolism of branched chain amino acids, and plays an important role in carbohydrate metabolism. It is important for the function of the heart and cardiovascular system, brain and nervous system because it participates in the transmission of nerve impulses through the body. It can improve tolerance on glucose in diabetics. Vitamin B1 is significantly lower in glaucoma patients than in person with the healthy eye.- fatigue
- anemia
- loss of appetite
- depression
- hair loss
- gout
- high blood sugar
- skin problems
- heart problems
- liver problems.
Vitamin B1-Thiamine
Vitamin B1 deficiency causes:
- leg cramps
- fatigue
- psychosis
- nerve damage
- muscle weakness.
Foods rich in sugar and refined cereals affect vitamin B1 deficiencies. Increased consumption of vitamin B1 is found in sports, during pregnancy and in the elderly.
Recommended doses:
Men - 1.2 -1.4 mg / d
Women 1.0 -1.1 mg / d
Vitamin B2 - Riboflavin
It is involved in the production of energy from carbohydrates, fats and proteins. It's required for the production of erythrocytes, antibodies, for the regulation of human growth and reproduction. Hypovitaminosis is a rare occurrence and the main clinical sign is skin cracking in the corners of the lips (kylosis). Rich sources of Vitamin B2 are: dairy products, broccoli, spinach, legumes, eggs, nuts, cereals.
Riboflavin, together with niacin, has a beneficial effect on protecting the eye from the sun's rays.
Recomended daily doses is 1.1 – 1.3 mg /d
Vitamin B3-Niacin
Vitamin B3 affects the synthesis of cells of the nervous system and the skin, the function of the digestive system and the nerves. Niacin is important for getting energy from glucose. It affects the increase of HDL (good) cholesterol. He is responsible for the synthesis of the hormones cortisol, thyroxine and insulin. The best sources of niacin are dairy products, eggs, legumes and nuts.
Side effects that can be seen in large amounts of Vitamin B3 :
- increased blood sugar levels,
- skin redness
- liver problems.
The recommended daily dose is 14 to 16 milligrams.
Vitamin B5
Vitamin B5 is an integral part of coenzyme A, which is involved in numerous enzymatic reactions, and is very important in the initial processes of the Krebs cycle when energy is generated from glucose. Along with vitamin C, it affects to the proper function of the adrenal gland.
Hypovitaminosis is rare because it is widespread in nature.
It can be found in avocado, yogurt, mushrooms, meat, eggs and salmon.
It is involved in the treatment of neuropathies in diabetes, in improving metallic abilities, and in preventing arthritis and allergies.
The recommended daily doses for adults are 5 mg.
Vitamin B6
It plays an extremely important role in immune responses. Together with vitamins B9 and B12, it participates in the synthesis of amino acids. Vitamin B6 participates in the conversion of tryptophan to niacin. They help with heart disease, reducing homocysteine, diabetes and autism.
Hypovitaminosis is rare because it is found everywhere, both in plant and animal tissue. A deficiency of this vitamin occurs in the diet of a rich additive, with the use of some drugs or the deficiency of some other vitamins from the B-complex.
Symptoms that occur due to a deficit are:
- depression,
- nausea,
- arthritis,
- anemia,
- acne.
It can be found in the following foods - bananas, yeast, eggs, beef and green vegetables.
The recommended doses are 1.3 to 1.7 milligrams a day and the upper limit for vitamin B6 is 200 mg above which neurotoxic side effects can occur.
Vitamin B7- Biotin
Vitamin B7 or Biotin is an structual part of the enzyme in the body and is an essential factor for gluconeogenesis, lipogenesis and biosynthesis. Biotin is created in the intestine by the action of the intestinal flora and hypovitaminosis is quite rare. It is responsible for healthy hair, skin and nails. It helps people with diabetes because it controls high blood glucose levels. It is important during pregnancy because it is essential for the normal growth of the baby. Biotin can flow in brewer's yeast, offal, chicken, ruby, bananas, mushrooms.
Recommended daily doses of adult biotin intake range from 20 to 25 micrograms per day
Vitamin B9 - Folic acid
It is important for maintaining physical and mental health. Its amount depends on vitamins B12 and B6. The most important role of folic acid is in DNA synthesis. The absorption of this vitamin happen with the help of enzymes in the duodenal mucosa which leads to the formation of the active forms ar. Folic acid stores are created in the liver and deficit B9 can be caused by poor nutrition and reduced folate in the liver. This results megaloblastic anemia.
Foods that are extremely rich in Vitamin B9 are:
- leafy vegetables
- broccoli
- beets
- mushrooms
- beans.
Folic acid, along with vitamins B6 and B12, is involved in the elimination of homocysteine from the blood, which affects positive to the heart. It also has a positive effect on brain function.
The amount of folic acid taken daily shouldn't be higher than 1000 mg because of the interaction with vitamin B12 and the risk of reducing B9 concentration.
Vitamin B12 - Cobalamin
Like folic acid, it's an important ingredient is our diet . Coenzyme is in the synthesis of DNA and RNA. It is the only vitamin synthesized by microorganisms. Unlike other B vitamins, it isn't found on vegetables.
Foods who are rich with this vitamin are fish, shellfish, cheeses and eggs.
Deficiency is rare because it has large amounts of reserves in the body. Among with the lack of intrinsic factors, there is a decrease in the absorption of vitamin B12. By damaging the gastric epithelial cells, the intrisic factor is also damaged. This causes pernicious anemia and therefore requires higher amounts of Vitamin B12. It affects the normal concentration of homocysteine in the body, which in large quantities can lead to atherosclerosis.
Vitamin B12 stimulates serotonin production, erythrocyte production, has a positive effect on the immune system and maintains a positive mood.
Vegetarians and vegans have low levels of serum vitamin B12 and omega 3 fatty acids, which increases the risk of atherosclerosis and afterward heart attack. It is recommended, especially for vegans, to take a vitamin B12 as dietary supplements or in combination with other B group vitamins.
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