B-complex is a group of eight essential water-soluble vitamins that perform various functions in the body. They are found in a wide variety of everyday foods. There is extensive research done on this vitamin group.
Research shows that these vitamins may promote brain health by stimulating the synthesis of various neurochemicals.
In this post, we'll look at the different pieces of research that tell us how this group of vitamins can benefit your health.
What is vitamin B complex?
This vitamin group consists of eight vitamins:
- B1 (Thiamin)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (folate/folic acid)
- B12 (Cobalamin)
These vitamins are most commonly found in daily foods like seeds, meat, eggs, and vegetables. Each of these B vitamins has specific benefits. In the next section, we'll look at the health benefits these nutrients offer.
Where to look for these key vitamins?
Vitamins are a group of exogenous chemical compounds. Exogeneity is key here and means that the human body does not produce them. Vitamins must be obtained externally, usually through food, in the form of provitamins. You might be surprised, but there are only 13 different vitamins in food, and that's really all you need!
It is important to replenish them regularly. Why is it important? Because the body cannot store some of them. He expels the excess and asks for another new portion the next day.
Health Benefits of B Vitamins
B vitamins promote nerve health, thereby possibly improving brain function. They also boost heart health and immunity. Research shows that folate (vitamin B9) helps prevent birth defects during pregnancy.
B Vitamins May Promote Brain Health
B vitamins have been found to have effects on the central nervous system. More specifically, vitamins B6, B12, and folate have been associated with improved cognitive health in older adults.
Lower serum levels of B vitamins (especially folate and vitamin B12) have also been found in individuals with dementia.
Another study found that higher concentrations of vitamin B6 had better effects on human memory.
Folic acid and vitamin B12 may also help treat depression. Subjects with depressive tendencies were found to have lower levels of these two vitamins. Low levels of serum folate are also found in patients with frequent mood disorders.
Interestingly, countries with high folate intake (Hong Kong and Taiwan) were found to have lower rates of major depression among their populations.
B vitamins have also been found to relieve anxiety and stress in some working populations.
B vitamins improve the nervous system
Vitamin B 12 has been linked to nerve regeneration. In studies on rats, this vitamin was found to promote nerve regeneration in cases of peripheral nerve damage.
Vitamin B 12 also absorbs reactive oxygen species. It has anti-apoptotic and anti-necrotic (preventing early cell death) effects on brain neurons. It even increases axonal regeneration.
Vitamin B 12 is responsible for improving the function of nerve cells, as well as their development.
Vitamin B 12 deficiency can also lead to neuropathy or nerve damage. The vitamin also preserves the myelin sheath, which is the protective sheath around the body's nerves.
B vitamins help with cardiovascular problems
B vitamins help replenish various energy reserves in the body. Deficiency of these vitamins can lead to decreased energy reserves, which have been associated with myocardial dysfunction in patients with heart failure.
Folic acid and vitamin B12 have potential in treating heart disease.
Homocysteine is an amino acid found in the body, high levels of which have been linked to heart disease.
Vitamin B1 deficiency can lead to vitamin deficiency, a disease characterized by inflammation of the nerves and subsequent heart failure.
May boost immunity
A group of B vitamins have been defined as those that keep the immune system healthy.
Some animal studies also suggest that vitamin B6 deficiency may lead to unwanted changes in immune responses. However, more research in humans is needed in this regard.
Folates may also boost immunity, although we need more research at this point. Folates play a role in DNA production and repair and may influence the immune system. Although folate deficiency has been found to reduce immunity in animals, similar effects are still observed in humans.
May help treat anemia
B vitamins are known to treat various forms of anemia. While folate and vitamin B 12 can treat and prevent megaloblastic anemia (characterized by very large red blood cells and decreased numbers), vitamin B 6 can treat sideroblastic anemia (characterized by the production of ring blood cells instead of healthy red blood cells).
Vitamin B 12 is critical for the production of red blood cells, which in turn carry oxygen to all parts of the body. Vitamin B12 deficiency can cause the most common form of anemia, called pernicious anemia (characterized by a lack of healthy red blood cells).
B vitamins help improve vision
B vitamin deficiency has been associated with visual impairment. In a study conducted on school-age children, it was noted that the addition of complex vitamins improved their visual acuity.
Vitamin B12 deficiency can also lead to optic neuropathy. In a study involving an elderly man with decreased central vision (who was not taking enough vitamin B12), supplementation with vitamin B12 was found to improve the condition.
Another study found that a combination of vitamins B6, B12 and folate reduced the development of age-related macular degeneration over seven years.
B vitamins help digestion
There is some research suggesting that Dexpanthenol, a derivative of vitamin B5 (pantothenic acid), may relieve constipation.
B vitamins have been found to have various benefits for the digestive system. Vitamin B12 deficiency has been observed in a number of cases of liver disease, including cirrhosis and hepatitis. It may also play a role in reducing the severity of stomach ulcers (and even gastric ulcers).
In patients with irritable bowel syndrome, supplementation with vitamin B1 for 20 days reduced most symptoms, including fatigue.
Vitamins B 6, B 9 and B 12 help prevent gastrointestinal cancer. In animal studies, vitamin B6 was found to prevent oxidative stress, thereby potentially fighting colorectal cancer.
Dietary folate may also help prevent pancreatic cancer.
May improve hormone levels
B vitamins are involved in metabolism and estrogen activity. Vitamin B6 has been linked to the regulation of anterior pituitary hormones. However, research here is limited. More serious scientific evidence is required.
May relieve headaches
Taking vitamin B2 has been found to relieve migraines in both adults and children. The nutrient may reduce the frequency and duration of migraine attacks without any side effects.
Other sources also believe that vitamin B2 is effective for migraines. The mechanism behind how this vitamin works to treat migraines is still unclear and more research is needed.
May promote healthy pregnancy
Folate (vitamin B 9) may be the most important B vitamin to take during pregnancy. This nutrient is known to prevent birth defects in children.
According to the World Health Organization, vitamin B6 also plays an important role during pregnancy. It has been found to prevent preeclampsia (a dangerous pregnancy complication accompanied by very high blood pressure) and premature birth.
Maternal vitamin B12 supplementation during pregnancy has been found to reduce the risk of B12 deficiency in the baby, in addition to further promoting the baby's health.
B vitamins may promote wound healing
In studies conducted on diabetic mice, B vitamins were found to improve wound healing.
Another study found that B vitamins (along with vitamin C) have a positive effect on human keratinocytes and fibroblasts. Thus, vitamins can promote the wound healing process.
B Vitamins May Help Relieve Symptoms of Premenstrual Syndrome
High intakes of vitamins B1 and B2 have been found to reduce the risk of developing premenstrual syndrome, especially when the vitamins come from natural food sources.
Another study found that taking vitamin B6 (up to 100 mg per day) helps treat premenstrual syndrome, including premenstrual depression.
These are the numerous benefits of B vitamins. As mentioned, they play several roles in the human body system. Each of these B vitamins serves a specific purpose. Although vitamin B deficiency may be rare, it is important to understand which foods offer the most of these vitamins.
Vitamin B2: daily requirement and consequences of deficiency
A value such as the daily norm of riboflavin is not constant and depends on factors such as gender, age, etc.
We recommend reading: Why do women need folic acid and how to take it
However, it has been established that the average daily requirement for a person is:
- men – 1.7 – 1.8 mg;
- women – 1.3 – 1.6 mg;
- children – 0.5 – 1.5 mg.
An adult can get the required daily intake by eating 2 eggs or 300 grams of cottage cheese during the day. Thus, a balanced diet provides the amount of vitamin required by the body.
However, in practice, deviations from these norms occur, which is due to circumstances such as taking hormonal medications, excessive consumption of alcoholic beverages, and high physical activity. And it is quite natural that it will be much better for the body if a person receives riboflavin by consuming food, rather than taking expensive medications.
Who should take vitamin B complex?
Whether these supplements are necessary or not depends on a number of factors. Most people should be able to meet the required amount of B vitamins by following a balanced diet plan.
However, pregnant women, vegetarians, vegans, older adults, and those who have had stomach surgery may need to take supplements. They can take vitamin B12, along with other B-complex vitamins. The combination depends on the person.
During pregnancy, there is an increased demand for B vitamins (especially folate and vitamin B12).
Research shows that about 30% of older adults cannot properly absorb vitamin B12 because they do not produce enough stomach acid needed for absorption.
Vegetarians and vegans may also want to take supplements since their diet may not include all foods rich in B vitamins.
Even those with certain medical conditions may need to take B vitamin supplements.
These include:
- Persons with celiac disease
- Persons with inflammatory diseases
- People undergoing cancer treatment
- Persons diagnosed with chronic alcoholism
- For those who have undergone gastric bypass surgery
Vitamins. Side effects and contraindications
08 May at 8:48 4435
Side effects of vitamins and contraindications to their use are indicated in the table.
| Vitamins daily requirement | Side effects and hypervitaminosis | Contraindications |
| A (retinol) Daily requirement - 3000-3500 IU | In acute poisoning - convulsions, paralysis In case of chronic poisoning - increased intracranial pressure (headache, nausea, vomiting, blurred vision), hemorrhages, hepato- and nephrotoxicity | Hypersensitivity, cholelithiasis, chronic pancreatitis, pregnancy. With caution: for acute and chronic nephritis, cardiac decompensation, severe liver diseases, glaucoma, severe hypertension, severe diabetes |
| D (ergocalciferol, colecalciferol) Daily requirement - 400 IU | Hypercalcemia, calcification of soft tissues, vessel walls, heart valves, deterioration of myocardial contractility, arrhythmias, micronecrosis; anorexia, vomiting, weight loss, thirst, sudden changes in biochemical parameters | Hypercalcemia, active forms of tuberculosis, gastrointestinal, liver and kidney diseases, cardiac decompensation. Prescribe with caution to elderly people and pregnant women over 35 years of age |
| E (α-tocopherol acetate) Daily requirement - 10 IU | In case of poisoning - sepsis, necrotizing enterocolitis, hepatomegaly, hyperbilirubinemia, azotemia, hemorrhage | Hypersensitivity, cardiosclerosis, myocardial infarction. Use with caution if there is an increased risk of thrombosis. |
| K (K1 - phylloquinone, K2 - menaquinone, K3 - menadione sodium bisulfite, vikasol) Daily requirement for vitamin K1 (phylloquinone) - 50-80 mcg | Increased blood clotting, thromboembolic complications, children rarely develop toxicosis accompanied by convulsions | Hypersensitivity, increased blood clotting, thromboembolism. Use should be limited in pregnant women, breastfeeding, and children. |
| B1 (thiamine) Daily requirement - 5-2 mg | Fall in blood pressure, arrhythmias, impaired contraction of skeletal muscles, depression of the central nervous system, allergic reactions (up to anaphylactic shock) | Hypersensitivity |
| B2 (riboflavin) Daily requirement - 5-2 mg | Allergic reactions, renal dysfunction, visual impairment | Hypersensitivity, nephrolithiasis |
| B6 (pyridoxine) Daily requirement - 2-2.2 mg | Allergic reactions, photosensitivity, increased acidity of gastric juice, liver dysfunction. Feeling of numbness in the limbs, decreased lactation, increased gastric secretion, allergic reactions, with rapid intravenous administration - convulsions | Should be used with caution in patients with hyperacid gastritis and peptic ulcer disease |
| B12 (cyanocobalamin) Daily requirement - 2-3 mcg | Allergic reactions, rarely - anaphylactic shock, increased blood clotting, tachycardia, cardialgia. Increased excitability. In case of overdose - pulmonary edema, congestive heart failure, peripheral vascular thrombosis | Hypersensitivity, hypercoagulation, erythrocytosis, erythremia. Prescribed with caution and in smaller doses for angina pectoris and neoplasms |
| C (ascorbic acid) Daily requirement - 60-70 mg | In case of overdose - hyperglycemia, glycosuria, dyspepsia, decreased platelet aggregation (hemorrhages), increased estrogen synthesis (termination of pregnancy), urolithiasis, allergic reactions | Hypersensitivity, thrombophlebitis, tendency to thrombosis, diabetes mellitus. During long-term treatment, it is necessary to monitor kidney function, blood pressure and blood sugar |
| PP (nicotinic acid, nicotinamide) Daily requirement - 15-20 mg | Diarrhea, anorexia, vomiting, hyperglycemia, gastric and duodenal ulcers, atrial fibrillation, liver dysfunction | Hypersensitivity, peptic ulcer of the stomach and duodenum (in the acute stage), severe liver dysfunction, gout, hyperuricemia, severe forms of arterial hypertension and atherosclerosis. The use of high doses of vitamin PP should be limited during pregnancy and lactation |
| Pantothenic acid (vitamin B5) Daily requirement - 4-7 mg | Rarely - dyspepsia | Hypersensitivity |
| Folic acid (vitamin BC) Daily requirement - 150-200 mcg | Allergic reactions, bronchospasm, erythema, fever, skin rashes. Large doses in children can cause dyspepsia, insomnia, convulsions, and impaired renal function. | Hypersensitivity |
G.M. Barer, E.V. Zoryan
- Sulfonamide drugs
Sulfonamides are broad-spectrum bacteriostatic drugs, competitive antagonists of paraminobenzoic acid (PABA), which is necessary for most microorganisms to...
Medicines in dentistry
- Antibiotics in dentistry
The goal of rational antibacterial chemotherapy is to select the most active drug for a given pathology and its dose, which allows creating in the tissues the concentration necessary to suppress the growth of pathogenic microflora during the entire course of treatment. Method of administration of antimicrobial drugs and duration...
Medicines in dentistry
- Antifungal drugs
In dentistry, drugs that inhibit the growth of Candida fungi are of greatest importance. Polyene antibiotics can be used systemically to treat candidal lesions of the oral mucosa.
Medicines in dentistry
medbe.ru
