Clinical research has proven that the B complex vitamins are especially important for our health.
The vitamins that form this group are: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (Pantothenic acid), vitamin B6 (pyridoxine), vitamin B9 (folic acid), vitamin B12 (cobalamin).
Vitamins that belong to the B group are hydro-soluble, which means that they can be quickly abosorbed. However, the excess is eliminated through the urine, which is the reason why we must consume a daily minimum intake to avoid a vitamin B deficiency.
Vitamin B increases energy, helps with the muscle function, keeps our immune and cardiovascular systems healthy, and it is essential to have a strong hair and a healthy and beautiful skin.
Those who are under constant stress need high amount of B-complex vitamins. Vitamin B helps to calm the nerves, increases intellectual energy, and allows you to cope with daily stress.
With the term vitamin B, we are referring to several types of vitamins. Most of them are involved in the metabolism of almost all areas of the human body. In that sense, the scope of action of B-complex vitamins is very wide.
What types of Vitamin B are there?
Vitamin B1, also known as thiamine.
Vitamin B2, also known as riboflavin.
Vitamin B3, also known as niacin or nicotinic acid, or vitamin P.
Vitamin B5, also known as pantothenic acid.
Vitamin B6, which is also known as pyridoxine, the active form of pyridoxal-5-phosphate, the most important coenzyme in the metabolism of amino acids.
Vitamin B7, also known as vitamin H or biotin.
Vitamin B9, also known as folic acid.
Vitamin B12 is found only in products of animal origin.
How does Vitamin B work?
The B group vitamins have many functions in the body.
Vitamin B1 acts on the nervous system, it helps to generate energy, strengthens the heart, and promotes muscle growth.
Vitamin B2 helps with the transformation of proteins and fats, and we receive it not only through food but also through the intestinal bacteria. Vitamin B2 also helps to detoxify the liver and it is involved in the formation of red blood cells and antibodies.
Niacin is also important for the nervous system, to increase the production of sex hormones, and to maintain cholesterol at a good level as well as a strong mind.
Vitamin B5 ensures an optimal use of proteins, fats and carbohydrates in the body, as well as a good level of energy and vitality. It is known as the "anti-grey hairs" vitamin since it is responsible for the formation of the pigments that make hair color.
Vitamin B6 is important in the functionings of proteins and in the metabolism of amino acids. Almost no other substance is involved in so many bodily functions. Vitamin B6 is also involved in the functioning of the nervous and immune systems, as well as in the formation of hemoglobin, which transports oxygen through the blood.
Vitamin B12 is an essential element in the formation of blood and the cell structure. It is involved in important processes involving carbohydrates and proteins as well as in the fat metabolism.
Vitamin B is recommended for:
High alcohol consumption
Pregnancy and menstrual cramps
When using contraceptive pills and with estrogen treatments
When consuming antidepressants
In cases of hair loss
When suffering from nervousness, insomnia, and increased irritability
In cases of poor nutrition
When we are subjected to a high level of stress
When we exercise regularly
Cases of lack of focus
When suffering from tremors
What foods contain Vitamin B?
B group vitamins are not a homogenous class, they differ in their chemical composition and their effects. Group B vitamins are found in almost all foods of animal and vegetable origin, especially in wholemeal cereals, legumes, meat, fish, nuts, bran and sunflower seeds, mushrooms, spinach and broccoli; as well as in beans, peas, and carrots. Unlike other group B vitamins, vitamin B12 is only found in foods of animal origin.
What are the symptoms of a lack of Vitamin B?
Memory and concentration problems (B1)
Nerve and muscle excitability disorders (B1)
Inflamed and dry skin (B2 and B6)
Loss of appetite, vomits, and diarrhea (B6)
Lack of red blood cells in the blood (B12)
Damage to the mouth and throat (B12)
Intake and administration of Vitamin B:
The group B vitamins are mainly consumed in the form of a vitamin B complex, in pills or tablets. The daily recommended intake of vitamin B1 is between 1 and 2 mg, whereas in the case of vitamin B2 it is between 9 to 15 mg per day. An amount of 1 to 2 mg per day is usually enough for vitamin B6. The recommended daily intake of vitamin B12 is 5 micrograms daily, which equals 150g of camembert.
Who can benefit from Vitamin B?
For pregnant women and lactating mothers
For people who suffer from chronic fatigue
For people with hair and nails growth problems
For people who carry out demanding physical work and who undergo stress
The experts' opinion on Vitamin B:
Several clinical studies have shown that there is a direct relationship between a vitamin B deficiency and a reduced cognitive performance. In particular, it was found out that low levels of folic acid and homocysteine may have a direct relationship with neurodegenerative brain processes, as in the case of Alzheimer's disease.
It has similarly been proven that a high intake of vitamin B6 and B12 may decrease age-related brain mass reduction.
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