To be healthy, you need to eat morevitamins - even small children know this. But what exactly are vitamins? Perhaps not everyone can answer this question. Vitamins are substances, small amounts of which are necessary for the body to function normally. They participate in many complex processes that occur in our body. The body can "produce" some vitamins itself, but the vast majority of them are either produced in insufficient quantities, or - as a rule - must be completely supplied from outside, with food or in the form of medications. Everyone knows that vitamins are usually called by letters of the Latin alphabet. For example, there is vitamin C, vitamin K or vitamin A. But why does a whole "team" of B vitamins stand out among these vitamins? The fact is that their discoverer, the Polish scientist Casimir Funk, was sure that vitamin B is one substance. And only later did researchers identify a whole group of nitrogenous (that is, containing nitrogen in their molecule) compounds. At various times, up to twenty B vitamins were identified, starting with vitamin B1 and ending with vitamin B 20. Now it is generally accepted that only nine substances belong to this group: Vitamin B1 (thiamine, aneurin):
- participates in carbohydrate and amino acid metabolism;
- strengthens the nervous, immune muscle systems;
- improves the functioning of the stomach, intestines and liver;
- reduces the likelihood of vascular and heart disease.
Thiamine is produced by bacteria that live inthe human intestine. However, this amount is not enough, so vitamin B1 must be additionally supplied to the body with food. It is found in cereals, bran, legumes, sprouted grains, rose hips, nuts, cabbage, potatoes, milk, eggs, pork, veal. Vitamin B2 (riboflavin) is considered one of the most important vitamins for humans. Its deficiency affects the condition of nails, hair, skin:
- participates in a variety of biochemical reactions;
- improves the restoration of damaged tissues;
- protects the retina from the adverse effects of sunlight.
Contained in yeast, rose hips, legumes,cabbage, tomatoes, spinach, milk, eggs, liver, apricots, and dark green leafy vegetables. Unlike most B vitamins, riboflavin is fairly resistant to high temperatures. Vitamin B3 (nicotinic acid, niacin, vitamin PP):
- participates in the breakdown of fats and sugars;
- Favorably affects the vessels, heart, liver, pancreas;
- reduces the content of cholesterol and triglycerides in the blood;
- prevents the formation of blood clots;
- improves the activity of the nervous system;
- increases the production of gastric juice;
- participates in the formation of hormones (insulin, cortisone, thyroxine, estrogen, progesterone, testosterone).
Found in white chicken meat, liver, kidneys, cheese, eggs, fish, tomatoes, mushrooms, green peas, peanuts, potatoes, legumes, brewer's yeast and some herbs. Vitamin B4 (choline):
- prevents the breakdown of the nervous system;
- prevents the formation of gallstones;
- prevents vascular and heart disease, normalizes the rhythm of the heart, strengthens the myocardium (heart muscle);
- participates in the breakdown of fat and lowers the cholesterol in the blood;
- regulates the level of sugars in the blood;
- supports the work of the prostate gland in the elderly;
- improves mental abilities.
The main source of choline is egg yolk.It is also found in liver, cheese, cottage cheese, soy, peanuts, and some vegetables. It can be synthesized in the body. Vitamin B5 (pantothenic acid) is part of coenzyme A, an essential participant in many biochemical processes:
- a strong stimulant of adrenal function - so this vitamin is often prescribed for the treatment of arthritis, heart and vascular disease, as well as allergies;
- inhibits the formation of cholesterol;
- accelerates the breakdown of fats.
Contained in almost all food products(That is why vitamin B5 was named pantothenic acid - from the Greek word pantoten - everywhere). A deficiency of pantothenic acid is possible only if its absorption in the intestine is impaired (intestinal diseases, stress, long-term treatment with antibiotics). Vitamin B6 (pyridoxine):
- strengthens the immune system;
- participates in the process of hematopoiesis;
- regulates blood pressure;
- improves the functioning of blood vessels and heart;
- improves memory, strengthens the brain;
- prevents the development of heart attacks, strokes, atherosclerosis.
A significant amount of vitamin is contained insprouted grain (this product is extremely rich in B vitamins), spinach, nuts, cabbage, potatoes, beans, carrots, strawberries, cherries, citrus fruits, tomatoes, liver, eggs, fish, meat products. It is synthesized by normal intestinal microflora. Vitamin B7 (vitamin H, biotin):
- takes part in carbohydrate metabolism, regulates the amount of sugars in the blood;
- enhances fat burning;
- contains sulfur, necessary for the health of the skin, nails and hair (that is why biotin is sometimes called a vitamin of beauty);
- is necessary for trouble-free operation of the nervous system;
- improves the vital activity of useful intestinal microflora.
Contained in almost all products.Its maximum amount is in eggs, nuts, soy, liver, yeast, milk, red beets, porcini mushrooms, strawberry and blueberry leaves. In small quantities it can be synthesized by the body. It is worth noting that alcohol and antibiotics prevent the absorption of B vitamins. This is especially true for biotin. Vitamin B9 (folic acid, vitamin B-c):
- participates in the processes of hematopoiesis, the formation of erythrocytes, the synthesis of hemoglobin;
- prevents atherosclerosis;
- lowers cholesterol in the blood;
- regulates the work of the nervous system, prevents the emergence of stressful conditions;
- strengthens the formation of hydrochloric acid in the stomach, improves appetite;
- plays a huge role for the normal coursePregnancy: reduces the likelihood of miscarriage, premature birth, reduces the risk of postpartum bleeding. Participates in the formation of the organs of the future baby.
This vitamin is found in cabbage, legumes,spinach, green onions, carrots, beets, tomatoes, wholemeal flour, brewer's yeast, egg yolk, cheese, caviar, cottage cheese, liver. Synthesized by normal intestinal microflora. Quickly destroyed when heated. Vitamin B12 (cyanocobalamin):
- takes part in cell division;
- affects immunity and hematopoiesis;
- participates in the work of the nervous system;
- participates in the formation of skin cells, the epithelium (inner shell) of the intestine, as well as the myelin sheath of nerves;
- is necessary for normal liver function;
- improves the digestive system;
- together with folic acid is involved incarbohydrate and fat metabolism, in the process of formation of blood cells. Both these vitamins are necessary for the synthesis of nucleic acids necessary for the transfer of genetic information.
Unlike other B vitamins,plant foods do not contain it. The source of cyanocobalamin is meat products, primarily heart, kidneys, liver. It is also found in fish, milk, egg yolk, cheese, seafood.
Together better than apart
Despite the fact that each of these vitaminshas its own special significance for the body, they are all absolutely necessary for the normal functioning of the immune and nervous systems, body growth and are important participants in energy metabolism. It has been noted that together these vitamins cope with the body's problems faster than individually. If we eat incorrectly, a deficiency is detected, again, in all vitamins at once. Therefore, they are most often prescribed not individually, but as a whole complex. The supply of B vitamins in the body must be replenished daily - after all, these substances are easily soluble in water, which means they are quickly excreted from the body. With a deficiency of these vitamins, symptoms of vitamin B deficiency appear quite quickly:
- depression;
- fatigue;
- muscle weakness;
- decreased immunity;
- in women, symptoms of PMS are worse.
In order to avoid these troubles, many complex preparations and dietary supplements have been created, with some B vitamins, and sometimes even with their full “set”.
Vitamins B in tablets
Today, you can find B vitamins in tablets on pharmacy shelves – both individually and in combination with other vitamins and minerals. We will consider only a few of them.
- Brewer's yeast
That the use of brewer's yeast helpsrid the face of acne, improves the condition of nails and hair, people have known for a long time. And in the course of scientific research it was also found out that due to the presence of B vitamins in them, brewer's yeast regulates the level of sugar in the blood, reduces the content of "bad" cholesterol. Today on the shelves of pharmacies you can find a variety of food supplements based on brewer's yeast. However, if you are going to use supplements enriched with any minerals, it is advisable to consult a doctor beforehand and take tests to know exactly what minerals your body lacks. If you are worried about your weight, keep in mind that brewer's yeast increases appetite, and some ladies, taking this supplement, literally gain weight "like yeast".
- Doppelgerz Magnesium active plus B vitamins
In the dietary supplement Doppelherz Active Magnesium PlusB vitamins The complex of vitamins belonging to group B is supplemented with magnesium. It has been established that magnesium interacts well with B vitamins, improving their effect on the body. This element itself participates in the body's metabolic processes, improves heart function, and eliminates heart rhythm disturbances. Improves blood circulation by dilating blood vessels. Magnesium has a beneficial effect on the nervous system and has an anti-stress effect. By facilitating the stabilization of glucose levels, magnesium is extremely useful for non-insulin-dependent diabetes mellitus, as well as for mental and physical stress. Attention: the dietary supplement is contraindicated during pregnancy and breastfeeding. Individual intolerance to some components of the dietary supplement is also possible.
- A series of bioadditives "Alphabet" with vitamins of group B in tablets
The manufacturers of these vitamin biologicalssupplements tried to take into account the compatibility of various vitamins and minerals. For example, the beneficial interaction of vitamin B6 and magnesium. And also scientific data that vitamin B12 can increase the manifestation of allergies to vitamin B1, and vitamin B6 somewhat reduces the positive effect of the same vitamin B1 on the body. In addition to the above, on the shelves of pharmacies you can find a variety of drugs and dietary supplements with B vitamins. When choosing vitamins, please note that many dietary supplements are not recommended during pregnancy and breastfeeding - mainly because their possible impact on the future (or newborn) baby has not yet been sufficiently studied.
Overdose of Group B vitamins
We have already mentioned that all the above vitamins are easily excreted from the body. Therefore, an overdose of B vitamins is an extremely rare phenomenon. It has been noted that:
- Prolonged hypervitaminosis of vitamin B1 can cause disruption of the liver and kidneys. Of all the B vitamins, this particular vitamin most often causes allergies.
- Excess nicotinic acid causes reddening of the skin of the face, chest and neck, a feeling of heat.
- An overdose of pyridoxine can lead to circulatory disorders.
- Hypervitaminosis of folic acid leads todecrease in the amount of vitamin B12 in the body. There may be a decrease in appetite, sleep disturbances. In children, an excess of folic acid can cause excessive excitability.
Of course, the vitamins that enter our bodywith food, can not harm us in any way. But with pharmacy vitamins of group B it is necessary to handle carefully. Contrary to the popular opinion that vitamins are not medicines, it is necessary to remember that they are still chemical substances. Therefore, when choosing a vitamin complex for yourself, it does not hurt to consult a doctor. And, taking new "vitamins", listen carefully to yourself - does your body "like" them? We advise you to read:
