Group B vitamins: complete guide
Vitamin B is not just a vitamin, but a whole group of essential nutrients that fills you with energy and help the body function normally. Find out what B vitamins are, and what they do for you.
Author: Ciaran Ferman
Vitamins of group B – a complex of water-soluble vitamins, which includes thiamin, riboflavin, niacin, vitamins B6 and B12, biotin, folic and pantothenic acids. Vitamins of group B are involved in a huge number of biochemical reactions, but their most important role is to convert nutrients into energy.
The separately taken vitamins of group B perform specific functions, so it is important to understand the role of everyone and to know what happens when they are deficient.
Thiamine is a water-soluble vitamin B group.
What are the main functions of thiamine?
Thiamine plays a key role in energy metabolism, in particular, in the metabolism of glucose and the cleavage of amino acids with branched chains.
What happens with thiamine deficiency?
If you limit your diet for weight loss, you may experience a vitamin B1 deficiency, and an extra appointment can be beneficial. By getting enough amounts of thiamine, you will feel better overall energy metabolism and increased endurance.
Toxic effects of thiamine are unlikely, because it is a water-soluble vitamin. Any excess of thiamine is excreted in the urine.
How does thiamine interact with other substances?
The possible negative interaction of thiamine with other substances is not known.
Many products contain thiamine, in particular whole grains, legumes, pork and nuts.
In what forms is thiamine produced?
Thiamin is available in the form of gelatin capsules, tablets, capsules, resorption tablets and in multivitamin complexes.
The recommended daily norm for thiamine is 1,1 milligrams for women and 1,2 milligrams for men, regardless of the source that may be a food supplement or food. If you get the recommended daily rate, do not worry about the time of taking the drug and its single dosage.
Riboflavin is a vitamin B group, which is absorbed, mainly, in the small intestine. Participates in the aerobic mechanisms of energy metabolism.
What are the main functions of riboflavin?
Riboflavin helps your body turn nutrients into energy. He also participates in the functioning of cells.
What happens when riboflavin is deficient?
Deficiency of riboflavin can lead to a decrease in working capacity, although similar conditions for athletes are rare. According to studies, riboflavin intake does not affect physical performance and athletic performance.
Does riboflavin have side effects?
There were no side effects caused by taking riboflavin.
How does riboflavin interact with other substances?
There is no evidence of a negative interaction of riboflavin with other substances or drugs.
Riboflavin is found in foods such as cheese, cottage cheese, yogurt, milk and eggs.
What are the forms of riboflavin?
Riboflavin is available in the form of gelatin capsules, tablets, capsules and in multivitamin complexes.
The recommended daily norm of riboflavin is 1,1 milligrams for women and 1,3 milligrams for men.
Niacin is used to designate two chemical compounds – nicotinic acid and nicotinamide.
What are the main functions of niacin?
Niacin plays an important role in energy metabolism, as well as in the synthesis of fatty acids and cholesterol. This is the component of pre-training complexes that causes redness of the skin and a tingling sensation.
What happens with a deficiency of niacin?
Niacin deficiency leads to a potentially fatal disease called pellagra. Today, pellagra is a rarity, it is found only in third world countries. It is not proven that taking niacin increases athletic performance and physical performance.
Typical side effects of high doses of niacin include skin irritation, accompanied by pruritus and tingling, defocused vision, impaired liver function, redness of facial skin, hands and chest.
How does niacin interact with other substances?
Niacin can interact with certain medications and even provoke a bleeding if taken with aspirin. People who undergo drug therapy should consult their doctor before taking niacin.
Niacin is available in the following foods: beef, poultry, fish, some whole grains.
Niacin is available in the form of gelatin capsules or capsules.
The daily requirement for niacin is 14 milligram for women and 16 milligrams for men. The maximum allowable daily dose is 35 milligram.
Vitamin B6 is a water-soluble vitamin, which is present in many foods and is added to other foods. The term B6 denotes all biologically active forms including pyridoxine, pyridoxamine, pyridoxal, pyridoxal phosphate, pyridoxal-5-phosphate.
What are the main functions of vitamin B6?
Vitamin B6 performs a variety of biological functions. It is involved in the synthesis of amino acids and the destruction of glycogen for energy production. It also plays an important role in the formation of red and white blood cells. In turn, these cells are involved in energy metabolism and the functioning of the immune system.
What happens when vitamin B6 is deficient?
Deficiency of vitamin B6, which is rarely observed in athletes, is usually the result of improper selection of products. Symptoms include nausea, decreased immune defenses, weakness and anemia. Admission of vitamin B6 is unlikely to lead to an increase in athletic performance and performance in people who receive it in sufficient quantities with food, but older athletes, vegans and vegetarians should make sure that they cover the day's need. Vitamin B6 also reduces homocysteine levels, which can reduce the risk of atherosclerosis and cardiovascular disease.
Does vitamin B6 have side effects?
Toxic effects are possible at dosages above 1000 milligrams per day, they are manifested by damage to the peripheral nerves.
How does vitamin B6 interact with other substances?
Vitamin B6 can interact with certain antibiotics. People who receive drug therapy should consult their doctor before they start taking vitamin B6.
Is vitamin B6 represented in food?
Vitamin B6 is present in foods high in protein, for example, in beef, fish, eggs and poultry.
What are the forms of vitamin B6?
Vitamin B6 is available in the form of gelatin capsules, tablets, capsules, as well as in multivitamin complexes.
The recommended daily norm of vitamin B6 is 1,3 milligram. The maximum allowable dose of vitamin B6 is 100 milligram per day.
Vitamin B12 is a water-soluble vitamin with many biological functions.
What are the main functions of vitamin B12?
Vitamin B12 helps protect the central nervous system, maintaining the integrity of the myelin sheath – the protective layer surrounding the nerve fibers. In addition, vitamin B12 is involved in the conversion of nutrients into energy and the formation of red blood cells.
What happens with a deficiency of cobalamin?
Deficiency of vitamin B12 may be a consequence of a violation of the body's ability to absorb B12 from the digestive tract. Since cobalamin is found only in animal products, vegans and vegetarians are at a higher risk of developing vitamin B12 deficiency. It is unlikely that taking B12 will lead to an increase in athletic performance in athletes who receive it in sufficient quantities with food. Like vitamin B6, vitamin B12 can reduce homocysteine levels, thereby reducing the risk of atherosclerosis and cardiovascular diseases.
Does vitamin B12 have side effects?
The toxicity of high doses of vitamin B12 has not been reported. The maximum daily dose is not established.
How does vitamin B12 interact with other substances?
Absorption of the vitamin B12 may decrease with the administration of drugs prescribed to reduce the acidity of the stomach.
Is vitamin B12 represented in food?
You can receive a large amount of vitamin B12 with products of animal origin, in particular, with dairy products, eggs and meat.
What are the forms of vitamin B12?
Vitamin B12 / cobalamin is presented in the form of gelatin capsules, tablets, capsules and in multivitamin complexes.
How much vitamin B12 do you need?
The recommended daily norm of vitamin B12 is 2,4 μg for men and women aged 19 to 50 years. Optimal consumption can be achieved through food, food additives or a combination thereof.
Folate, or folic acid, is a water-soluble vitamin that is involved in many biochemical processes that affect the growth, development and health of a person.
What are the main functions of folic acid?
Folic acid plays a fundamental role in the synthesis of DNA and the proliferation of cells – the processes that determine the health of the reproductive system. It also participates in the regeneration of tissues and the maturation of red blood cells.
What happens with a deficiency of folic acid?
Getting enough folic acid is critically important during pregnancy to prevent embryonic developmental disorders. Folate can also reduce the risk of cardiac pathology by lowering homocysteine levels in the blood.
Intoxication with folic acid is extremely rare, since the maximum allowable daily dose is 1000 microgram. The main reason for the upper limit is that a high level of folate can mask the vitamin B12 deficiency.
How does folic acid interact with other substances?
Negative interaction of folic acid with other substances was not reported.
Food sources of folic acid include herbal products such as legumes, dark green leafy vegetables, strawberries and fortified cereals.
In what ways is folic acid produced?
Folate is available in the form of gelatin capsules, tablets, capsules and multivitamins.
How much folic acid do you need?
The recommended daily norm of folic acid is 400 micrograms per day.
Biotin – a water-soluble vitamin B group, which takes part in energy metabolism.
What are the main functions of biotin?
Biotin helps to convert nutrient energy into ATP energy and synthesize DNA for normal growth and cell development.
What happens when biotin is deficient?
Your body needs very little biotin, so the deficit is extremely rare. Studies devoted to the study of the effect of biotin on health and physical performance have not been conducted sufficiently.
No side effects of biotin were reported, nor was the upper limit for daily nutrient intake established.
How does biotin interact with other substances?
No possible negative interaction of vitamin B7 with other substances was reported.
Cheese, nuts, green leafy vegetables and legumes are good sources of biotin.
In what forms is biotin produced?
Biotin is available in the form of gelatin capsules, tablets, capsules and multivitamins.
The recommended daily norm of biotin is not defined, but the optimum level of consumption for adults is 30 μg per day.
What is pantothenic acid?
Pantothenic acid is part of a large molecule that plays a huge role in energy metabolism.
What are the main functions of pantothenic acid?
Pantothenic acid is critical for the ability of the body to convert nutrients into ATP energy.
What happens with a deficiency of pantothenic acid?
Symptoms of deficiency include fatigue, impaired coordination, nausea, sleep disorders. Pantothenic acid can be obtained from a balanced and varied diet, so that a deficit is rare. There is no conclusive evidence that taking pantothenic acid supplements improves athletic performance and physical performance.
Does pantothenic acid have side effects?
No side effects of additives or high doses of pantothenic acid have been reported. The maximum allowable dose is not established.
How does pantothenic acid interact with other substances?
Nothing is known about the possible undesirable interaction of pantothenic acid with other substances.
Is pantothenic acid present in food?
Pantothenic acid is represented in legumes, tomatoes, beef, poultry and dairy products.
What are the forms of pantothenic acid?
Pantothenic acid is available in the form of gelatin capsules, tablets, capsules, as part of multivitamin complexes.
How much pantothenic acid do you need?
The recommended daily standard of pantothenic acid is not defined, but the optimal level of intake for adults is 5 milligram per day.
The complex of B vitamins contains eight vitamins. All of them play different roles in a variety of biological functions, including energy metabolism, reproductive health, and the formation of red blood cells. Studies have shown that taking B vitamins is unlikely to have any effect on sports performance and physical performance, especially in the absence of a deficit. A balanced and varied diet with an abundance of full-blown sources of protein, nuts, green vegetables and legumes usually contains sufficient amounts of B vitamins.
Deficiency of vitamins of group B can be a consequence of poor assimilation of nutrients, absence of certain foods in the menu or a reduced total caloric content of the diet. Groups at increased risk of developing deficiency of certain B-complex vitamins include elderly people, vegetarians and vegans, as well as people who sharply reduce body weight due to excessive loads or reduced calories. B vitamins play an important role in the body's ability to generate energy, so it is important to get them in large quantities from food or from nutritional supplements.