B vitamins B: Energy and health of the nervous system

B vitamins B: Energy and health of the nervous system

The role of group B vitamins in maintaining health

B vitamins are a group of eight water -soluble vitamins that play a decisive role in numerous processes in the body. Unlike fat -soluble vitamins, group B vitamins do not accumulate in significant quantities, so their regular intake with food or additives is necessary to maintain optimal health. Each vitamin performs unique functions, but all of them are closely connected and work synergistic to maintain energy exchange, health of the nervous system, cognitive functions, health, hair, hair and nails, as well as to maintain overall vitality. The disadvantage of any of the vitamins of group B can lead to a wide range of symptoms and health problems.

Detailed analysis of each vitamin group B

1. Tiamin (vitamin B1): Energy and nervous conductivity

Tiamin, also known as vitamin B1, is the most important cofactor in several enzymatic reactions necessary for the metabolism of carbohydrates, fats and proteins. It plays a key role in converting carbohydrates into energy that the body uses for functioning. Tiamin is especially important for the health of the nervous system, since it is necessary for the synthesis of acetylcholine, a neurotransmitter participating in the transmission of nerve impulses.

• Thiamine features:

  • Metabolism of carbohydrates: Tiamin is necessary for decarboxylation of pyruvate and alpha-cathelutarate, key stages in the Crebs cycle, a process in which glucose is broken down to produce energy.
  • Nervous system health: Tiamin plays an important role in maintaining the myelin shell, a protective coating surrounding the nerve fibers. The deficiency of thiamine can lead to damage to myelin and impaired nervous conduction.
  • Heart function: Tiamin is necessary for the normal functioning of the heart muscle.
  • Energy production: Participates in the production of ATP (adenosine triphosphate), the main source of energy for cells.

• Symptoms of thiamine deficiency:

  • Since A serious disease caused by a deficiency of thiamine, characterized by neurological and cardiovascular disorders. There are two main types of Beri Berie: dry Beri-Beri (affects the nervous system) and wet Beri-Beri (affects the cardiovascular system).
  • Encephalopathy Vernika-Korsakov: Neurological disorder, often associated with alcoholism caused by a deficiency of thiamine. Symptoms include confusion, loss of coordination (ataxia) and vision problems.
  • Fatigue: Tiamine deficiency can lead to fatigue and weakness due to impaired energy metabolism.
  • Irritability: The lack of thiamine can affect the mood and lead to irritability.
  • Reducing cognitive functions: A deterioration in memory and concentration may be observed.

• Tiamin sources:

  • Whole grain products: Brown rice, oatmeal, whole grain bread.
  • Pork: The rich source of thiamine.
  • Legumes: Beans, lentils, peas.
  • Nuts and seeds: Sunflower seeds, macadamia nuts.
  • Enriched products: Some bread products and cereals are enriched with thiamine.

2. Riboflavin (vitamin B2): cellular growth and metabolism

Riboflavin, or vitamin B2, is the key component of the coferments of the Flavmononucleotide and FMN) and Flavideninindininucleotide (FAD), which are involved in many enzymatic reactions, especially in energy metabolism, cell growth and the functioning of other vitamins of group B. He also plays a role in maintaining the health of the skin, mucous membranes and mucous membranes and mucous membranes. vision.

• Riboflavin functions:

  • Energy metabolism: FMN and FAD are involved in the redox reactions necessary for the transformation of carbohydrates, fats and proteins into energy.
  • Cell growth and development: Riboflavin is necessary for the growth and restoration of fabrics, as well as for the production of red blood cells.
  • The function of other vitamins of group B: Riboflavin helps the body use other B vitamins, such as folic acid and niacin.
  • Antioxidant activity: Riboflavin is involved in the regeneration of glutation, an important antioxidant in the body.

• Symptoms of riboflavin deficiency:

  • Ariboflavinosis: The condition characterized by inflammation of the mucous membranes, including cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis) and dermatitis.
  • Photophobia: Increased sensitivity to light.
  • Cataract: Riboflavin plays a role in maintaining the transparency of the lens of the eye, and its deficiency can increase the risk of cataracts.
  • Anemia: Riboflavin is necessary for the production of red blood cells, and its deficit can lead to anemia.

• Riboflavin sources:

  • Dairy products: Moloko, yogurt, cheese.
  • Eggs: A good source of riboflavin.
  • Meat: Liver, kidneys, red meat.
  • Green sheet vegetables: Spinach, broccoli, asparagus.
  • Enriched products: Some bread products and cereals are enriched with riboflavin.

3. Niacin (vitamin B3): metabolism and skin health

Niacin, or vitamin B3, exists in two main forms: nicotinic acid and nicotinamide. It is a component of the coherents of nicotinydenindinindinucleotide (NAD) and nicotinindinindininicoleotidfosphate (NADP), which participate in more than 400 enzymatic reactions, including energy metabolism, DNA synthesis and DNA restoration. Niacin also plays a role in maintaining skin health and reducing cholesterol.

• Niacina features:

  • Energy metabolism: NAD and NADP are involved in the redox reactions necessary for the transformation of carbohydrates, fats and proteins into energy.
  • DNA synthesis and DNA recovery: Niacin is necessary for the synthesis and restoration of DNA, as well as to maintain the stability of the genome.
  • Skin health: Niacin helps maintain skin health, improving its barrier function and reducing inflammation.
  • Close -to -level decrease in cholesterol: Nicotinic acid can reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).

• Symptoms of niacin deficiency:

  • Pellagra: A serious disease caused by Niacin deficiency, characterized by “three D”: dermatitis, diarrhea and dementia.
  • Dermatitis: The skin becomes sensitive to sunlight and can be covered with rash.
  • Diarrhea: Diarye and other digestive problems may occur.
  • Dementia: Niacin deficiency can lead to cognitive impairment and dementia.

• Sources of Niacin:

  • Meat: Bird, fish, red meat.
  • Nuts and seeds: Arachis, sunflower seeds.
  • Whole grain products: Brown rice, oatmeal.
  • Legumes: Beans, lentils.
  • Enriched products: Some bread products and cereals are enriched with niacin.

4. Pantotenic acid (vitamin B5): metabolism and synthesis of coherent A

Pantotenic acid, or vitamin B5, is necessary for the synthesis of coherent A (COA), which plays a key role in many metabolic processes, including metabolism of carbohydrates, fats and proteins. COA is also involved in the synthesis of hormones, cholesterol and neurotransmitters.

• Pantotenic acid functions:

  • Coerment A (COA) synthesis: COA is necessary for the metabolism of carbohydrates, fats and proteins, as well as for the synthesis of hormones, cholesterol and neurotransmitters.
  • Energy production: COA is involved in the Crebs cycle, a process in which glucose is broken down to obtain energy.
  • Synthesis of fatty acids: COA is necessary for the synthesis of fatty acids, which are important components of cell membranes and hormones.
  • Cholesterol synthesis: COA is involved in cholesterol synthesis, which is necessary for the production of hormones and vitamin D.

• Symptoms of pantothenic acid deficiency:

  • Pantothenic acid deficiency is rare, since it is widespread in food.
  • Possible symptoms: Fatigue, headaches, irritability, numbness and tingling in the arms and legs.

• Sources of pantothenic acid:

  • Widely distributed in food.
  • Meat: Chicken, beef, pork.
  • Eggs: A good source of pantothenic acid.
  • Mushrooms: Champignons, Shiitaka.
  • Avocado: A rich source of pantothenic acid.
  • Broccoli: A good source of pantothenic acid.
  • Whole grain products: Brown rice, oatmeal.

5. Pyridoxine (vitamin B6): protein metabolism and brain health

Pyridoxine, or vitamin B6, exists in several forms, including pyridoxine, pyridoxal and pyridoxamine. It is a cofactor for more than 100 enzymes involved in the metabolism of proteins, carbohydrates and fats. Vitamin B6 plays an important role in the development and functioning of the brain, as well as in the synthesis of neurotransmitters, such as serotonin, dopamine and gamma-aminomatic acid (GABA).

• Functions Pyridoxine:

  • Protein metabolism: Vitamin B6 is necessary for the metabolism of amino acids, building blocks of proteins. It is involved in transaminating, disnaming and decarboxylation of amino acids.
  • Synthesis of neurotransmitters: Vitamin B6 is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in regulating mood, sleep and behavior.
  • Formation of red blood cells: Vitamin B6 is necessary for the synthesis of hem, a component of hemoglobin, which tolerates oxygen in the blood.
  • The function of the immune system: Vitamin B6 plays a role in maintaining the health of the immune system.

• Symptoms of pyridoxine deficiency:

  • Anemia: Vitamin B6 deficiency can lead to anemia.
  • Dermatitis: Dermatitis and skin rashes may occur.
  • Depression: Vitamin B6 deficiency can affect the mood and lead to depression.
  • Convulsions: In severe cases, vitamin B6 deficiency can lead to seizures.
  • Peripheralic neuropathy: Numbness and tingling in the arms and legs.

• Sources of pyridoxine:

  • Meat: Bird, fish, red meat.
  • Bananas: A good source of vitamin B6.
  • Potato: The rich source of vitamin B6.
  • Nuts and seeds: Walnuts, sunflower seeds.
  • Enriched products: Some bread products and cereals are enriched with vitamin B6.

6. BIOTIN (vitamin B7): metabolism and health of hair, skin and nails

Biotin, or vitamin B7, is a cofactor for several carboxylase, enzymes involved in the metabolism of carbohydrates, fats and proteins. It plays an important role in gluconeogenesis (production of glucose from non -nuclear sources), synthesis of fatty acids and amino acid metabolism. Biotin is also known for its role in maintaining the health of hair, skin and nails.

• Functions Biotina:

  • Metabolism of carbohydrates, fats and proteins: Biotin is necessary for the functioning of several carboxylase, which are involved in the metabolism of these macronutrients.
  • Gluconeogenesis: Biotin is involved in gluconeogenesis, a process in which the body produces glucose from non -discharge sources, such as amino acids and glycerin.
  • Synthesis of fatty acids: Biotin is necessary for the synthesis of fatty acids, which are important components of cell membranes and hormones.
  • Health of hair, skin and nails: Biotin is often advertised as a means for strengthening hair, skin and nails, although scientific data confirming these statements are limited.

• Symptoms of Biotin deficiency:

  • Biotin deficiency is rare, since it is produced by bacteria in the intestines and is contained in a wide range of foods.
  • Possible symptoms: Estimation of hair, skin rashes, fragility of nails, depression, fatigue.

• Sources of biotin:

  • Eggs: Especially the yolk.
  • Liver: The rich source of biotin.
  • Nuts and seeds: Almonds, peanuts, sunflower seeds.
  • Sweet potato: Good source of biotin.
  • Avocado: Contains biotin.

7. Folic acid (vitamin B9): cellular growth and development, especially important during pregnancy

Folic acid, or vitamin B9, is necessary for the growth and development of cells, especially during pregnancy. It plays an important role in the synthesis of DNA and RNA, as well as in amino acid metabolism. Folic acid also helps prevent defects in the nerve tube in the fetus during pregnancy.

• Folic acid functions:

  • Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, the genetic material of the cells.
  • Amino acid metabolism: Folic acid is involved in the metabolism of amino acids, the construction blocks of proteins.
  • Prevention of defects in the nervous tube: Folic acid is extremely important for pregnant women, as it helps to prevent defects in the nervous tube, such as Spina Bifida, in the fetus.

• Symptoms of folic acid deficiency:

  • Megaloblastic anemia: The type of anemia, characterized by the presence of large, immature red blood cells.
  • Fatigue: Folic acid deficiency can lead to fatigue and weakness.
  • Irritability: The disadvantage of folic acid can affect the mood and lead to irritability.
  • Taries in the mouth: Ulcers may occur in the mouth and in the tongue.
  • Nervous tube defects: In pregnant women, folic acid deficiency can lead to defects in the nerve tube in the fetus.

• Folic acid sources:

  • Green sheet vegetables: Spinach, broccoli, asparagus.
  • Legumes: Beans, lentils, peas.
  • Citrus fruit: Orange, grapefruit.
  • Avocado: A good source of folic acid.
  • Enriched products: Some bread products and cereals are enriched with folic acid.

8. Kobalamin (vitamin B12): nerves function and the formation of red blood cells

Cobalamine, or vitamin B12, is necessary for the normal function of the nervous system, the formation of red blood cells and DNA synthesis. He plays an important role in maintaining the myelin shell, the protective coating surrounding the nerve fibers. Vitamin B12 is also necessary for converting homocysteine, amino acids, into methionine, which is necessary for the synthesis of DNA and RNA.

• Cobalamine functions:

  • The function of the nervous system: Vitamin B12 is necessary to maintain the myelin shell, the protective coating surrounding the nerve fibers. Vitamin B12 deficiency can lead to damage to myelin and neurological problems.
  • The formation of red blood cells: Vitamin B12 is necessary for the formation of red blood cells. Vitamin B12 deficiency can lead to megaloblastic anemia.
  • DNA synthesis: Vitamin B12 is involved in DNA synthesis.
  • Connection of homocysteine: Vitamin B12 is necessary for converting homocysteine ​​into methionine. A high level of homocysteine ​​is associated with an increased risk of cardiovascular diseases.

• Symptoms of cobalamine deficiency:

  • Megaloblastic anemia: The type of anemia, characterized by the presence of large, immature red blood cells.
  • Fatigue: Vitamin B12 deficiency can lead to fatigue and weakness.
  • Numbness and tingling: Numbness and tingling in the arms and legs caused by damage to the nerves.
  • Memory problems: Vitamin B12 deficiency can lead to memory problems and cognitive impairment.
  • Depression: Vitamin B12 deficiency can affect the mood and lead to depression.

• Sources of cobalamine:

  • Vitamin B12 is contained only in animal products.
  • Meat: Beef, pork, bird.
  • Fish: Salmon, tuna, cod.
  • Eggs: A good source of vitamin B12.
  • Dairy products: Moloko, cheese, yogurt.
  • Enriched products: Some cereals and vegetable milk are enriched with vitamin B12. It is important to check the labels, since not all enriched products contain vitamin B12.

B vitamins interaction

B vitamins work synergically, so the deficiency of one vitamin can affect the assimilation and use of others. For example, riboflavin is necessary for converting folic acid and vitamin B6 into their active forms. Vitamin B12 deficiency can disrupt the absorption of folic acid. Therefore, it is important to get a sufficient number of all B vitamins to maintain optimal health.

Factors affecting the need for vitamins of group b

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

• Age: Elderly people may have difficulties with the assimilation of vitamin B12.
• Pregnancy and breastfeeding: The need for folic acid and other vitamins of group B increases during pregnancy and breastfeeding.
• Alcoholism: Alcohol can violate the assimilation and use of group B vitamins, especially thiamine.
• Some drugs: Some drugs, such as metformin (used to treat diabetes) and proton pump inhibitors (are used to reduce the acidity of the stomach), may violate the absorption of vitamin B12.
• Vegetarian and vegan diet: Vegetarians and vegans can be at risk of vitamin B12 deficiency, since it is found only in animal products. They are recommended to take additives with vitamin B12 or consume enriched products.
• Diseases of the gastrointestinal tract: Diseases, such as Crohn’s disease and celiac disease, can violate the absorption of B vitamins B.

B vitamins adds

B vitamins of group B can be useful for people who experience a deficiency of group B vitamins, have an increased need for them or have difficulties with their food. Additions 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 additives to determine the right dosage and avoid possible side effects. High doses of some vitamins of group B can be harmful. For example, high doses of niacin can cause redness of the skin, and high doses of vitamin B6 can cause peripheral neuropathy.

B vitamins and health of the nervous system: deeper analysis

The health of the nervous system directly depends on the adequate consumption of B vitamins B. The lack of any of these vitamins can lead to a wide range of neurological disorders. Let’s take a closer look at how specific B vitamins affect the nervous system:

• TIAMIN (B1): As already mentioned, thiamine is critical for nervous conduction. It is necessary for the synthesis of acetylcholine, a key neurotransmitter, and to maintain a myelin shell. Tiamin deficiency can lead to serious neurological disorders such as encephalopathy of Vernika-Korsakov and Beri-Bury. Vernika-Korsakov’s encephalopathy is characterized by confusion, ataxia and vision problems, while Beri Bury can manifest itself in the form of peripheral neuropathy (numbness and tingling in the arms and legs).

• Pyridoxin (B6): Vitamin B6 is involved in the synthesis of several important neurotransmitters, including serotonin, dopamine and GABA. These neurotransmitters play a key role in regulating mood, sleep and behavior. Vitamin B6 deficiency can lead to depression, anxiety and irritability. In addition, vitamin B6 is involved in homocysteine ​​metabolism, the increased level of which can damage blood vessels and increase the risk of stroke.

• Kobalamin (B12): Vitamin B12 plays a critical role in maintaining the myelin shell, a protective coating surrounding the nerve fibers. Vitamin B12 deficiency can lead to demyelinization, damage to myelin, which disrupts nervous conductivity and causes neurological symptoms, such as numbness and tingling in the arms and legs, problems with coordination and balance, as well as cognitive impairment, including memory problems and dementia. In older people, especially in those who suffer from atrophic gastritis (a state that reduces the absorption of vitamin B12), the risk of vitamin B12 deficiency is significantly increased.

• Niacin (B3): Although Pellagra, caused by a severe shortage of Niacin, is rare in developed countries, even moderate niacin deficiency can affect cognitive functions. Niacin plays a role in maintaining the health of brain cells and in the production of energy necessary for their functioning.

• Folic acid (B9): Folic acid is important for the development and functioning of the brain, especially during pregnancy. The deficiency of folic acid during pregnancy is associated with an increased risk of defects in the nerve tube in the fetus, such as Spina Bifida. Adults folic acid is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine.

Cognitive functions and vitamins of group B

Studies have shown that group B vitamins play an important role in maintaining cognitive functions throughout life. The lack of certain vitamins of group B, such as B12 and folic acid, is associated with an increased risk of cognitive impairment, including Alzheimer’s dementia and disease. Several studies have shown that the additives of group B vitamins can improve cognitive functions in people with mild cognitive impairment or with a deficiency of group B vitamins. However, additional studies are needed to determine the optimal dosages and specific B vitamins, which are most useful for cognitive health.

B vitamins and mental health

B vitamins also play a role in maintaining mental health. As already mentioned, vitamins B6 and B12 are involved in the synthesis of neurotransmitters that regulate mood, sleep and behavior. Some studies have shown that the additives of group B vitamins can improve the symptoms of depression and anxiety, especially in people with a deficiency of group B vitamins. However, additional studies are needed to confirm these results and determine what specific vitamins of group B and in which dosages are most effective for the treatment of mental disorders. It is important to note that the additives of group B vitamins should not be used as a replacement for professional medical care to treat mental illness.

B vitamins interaction with drugs

It is important to know about possible interactions between group B vitamins and drugs. For example, metformin, a medicine used to treat diabetes can disrupt the absorption of vitamin B12. Proton pump inhibitors (IPP), drugs used to reduce the acidity of the stomach, can also disrupt the absorption of vitamin B12. In addition, some drugs, such as anticonvulsants, can affect vitamin B6 metabolism. If you take any medicines, consult your doctor or pharmacist to learn about possible interactions with B. B vitamins.

Recommendations for consumption of B vitamins

Recommended daily consumption standards (RSNP) of B vitamins vary depending on age, gender and physiological state (for example, pregnancy and breastfeeding). It is important to get a sufficient amount of all B vitamins from a balanced diet rich in whole, unprocessed products. If you suspect that you have a deficiency of group B vitamins, consult your doctor to undergo an examination and receive recommendations for the correct treatment, including the possible use of additives.

Conclusion (This is where the article would normally end, but as per instructions, it is omitted)

[This would include a summary of the importance of B vitamins, a call to action for consulting with healthcare professionals, and a final thought on maintaining a healthy diet.]

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