When we talk about the B vitamin complex, we're talking about a group of water-soluble substances found together or separately in many food sources. They support metabolism by acting as coenzymes and converting protein and carbohydrates into energy. These vitamins support skin and muscle tone, nervous system function and cell growth.
What are the B vitamins called?
Today, the vitamin B complex includes 12 interconnected water-soluble substances. Eight of these are considered essential vitamins and should be included in the diet:
- B5 ( pantothenic acid);
- B7 (biotin, or vitamin H);
Vitamin-like substances
It is easy to notice that in the group of vitamins B, the vitamin numbers have gaps - namely, vitamins B4, B8, B10 and B11 are missing. These substances exist and were once also considered B complex vitamins. Later it was found that these organic compounds are either produced by the body itself or are not vital (it is these qualities that determine vitamins). Thus, they came to be called pseudovitamins, or vitamin-like substances. They are not included in the B complex of vitamins.
Choline (B4)– a necessary component of nutrition for animals; the human body produces a small amount of this substance. It was first isolated in 1865 from bovine and porcine gall bladders and was named neurin. It helps produce and release the neurotransmitter acetylcholine and also plays a role in fat metabolism. Choline is found in some foods - milk, eggs, liver, salmon and peanuts. In a healthy body, choline is produced independently. Currently, scientists are considering the need to take choline as a supplement, as there is an opinion that the amount of its production in the body is insufficient. In 1998 it was recognized as an essential substance.
Inositol (B8)– a substance important for the transmission of signals into cells, the body’s hormonal response, and the growth and functioning of nerves. Inositol is freely produced by the human body from glucose and is found in many tissues of the body. Despite this, it is also used medicinally to treat certain diseases. Inositol is widely used in industry.
Para-aminobenzoic acid (B10)– a substance widely distributed in nature, necessary for the growth of rats and poultry. It was first discovered as a remedy for depigmentation of the fur of laboratory mice. Today it is believed that this compound is not a necessary factor for human body.
Pteryl-hepta-glutamic acid (B11)– a substance that consists of several components and is considered one of the forms of folic acid. There is little information about this compound. It is believed to be a growth factor for chicks.
History of discovery
“Vitamin B” was once considered a single nutrient. Researchers later discovered that the extracts contained several vitamins, which were given distinctive names in the form of numbers. Missing numbers, such as B4 or B8, are either not vitamins (although they were considered such when they were discovered), or are duplicates of other substances.
Vitamin B1 was discovered in the 1890s by the Dutch military doctor Christian Aikman, who was trying to figure out which microorganism causes beriberi disease. Aikman noticed that animals fed unhulled rice showed no signs of disease, unlike those fed unhulled rice. The reason for this was the presence in unpolished grains of a substance known today as thiamine.
Riboflavin, or vitamin B2, was the second complex vitamin discovered. It was found in milk as a yellow-green fluorescent pigment necessary for the growth of rats. In the early 1930s, this pigment was named riboflavin.
Niacin, or vitamin B3, was identified in 1915 when doctors concluded that its deficiency led to the disease pellagra. Austro-American physician Joseph Goldberger learned from experimenting with prisoners in a Mississippi prison that the missing factor was present in meat and milk, but absent in corn. The chemical structure of niacin was discovered in 1937 by Conrad Arnold Elway.
Doctor R. Williams discovered vitamin B5 (pantothenic acid) in 1933 while studying the nutritional properties of yeast. Pantothenic acid is found in meats, vegetables, grains, eggs and many other foods. Vitamin B5 is a precursor to coenzyme A, with its function in the metabolism of carbohydrates, proteins and lipids.
Vitamin B6 was discovered in 1934 by the Hungarian scientist Paul Gyorgyi, who conducted research skin diseases in rats. By 1938, vitamin B6 was isolated and in 1939 it was named pyridoxine. Finally, in 1957, the required levels of vitamin B6 in the body were determined.
In 1901, scientists discovered that yeast required a special growth factor, which they called "biosome". After the next 30 years, the bios turned out to be a mixture of essential factors, one of which is biotin or vitamin B7. Finally, in 1931, scientist Paul Gyorgy discovered biotin in the liver in isolation and named it vitamin H—where H is short for “Haut und Haar,” the German words for “skin and hair.” Biotin was isolated in 1935.
Despite the great progress that may have led to its discovery in the early 1930s, vitamin B9 was officially opened only in 1941 by Henry Mitchell. Also isolated in 1941. The name folic acid comes from "folium", which is the Latin word for the leaf, because it was first isolated from spinach. It wasn't until the 1960s that scientists linked vitamin B9 deficiency to birth defects.
Vitamin B12 was discovered in 1926 by Georg Richard Minot and William Parry Murphy, who found that eating large amounts of liver restored red blood cells in patients with pernicious anemia (failure to produce enough red blood cells). In 1934, both scientists, as well as George Whipple, received the Nobel Prize for their work in treating pernicious anemia. Vitamin B12 was officially isolated only in 1948.
Products with the maximum content of B vitamins
Indicated approximate availability in 100 g of product
| Vitamin | Product | Content |
| B1 (Thiamin) | Lean pork | 0.989 mg |
| Peanut | 0.64 mg | |
| Whole wheat flour | 0.502 mg | |
| Soya beans | 0.435 mg | |
| Green pea | 0.266 mg | |
| Tuna | 0.251 mg | |
| Almond | 0.205 mg | |
| Asparagus | 0.141 mg | |
| Salmon | 0.132 mg | |
| Sunflower seeds | 0.106 mg | |
| B2 (Riboflavin) | Beef liver (raw) | 2.755 mg |
| Almond | 1.138 mg | |
| Egg | 0.457 mg | |
| Mushrooms | 0.402 mg | |
| Mutton | 0.23 mg | |
| Spinach | 0.189 mg | |
| Soya beans | 0.175 mg | |
| Milk | 0.169 mg | |
| Whole wheat flour | 0.165 mg | |
| Natural yogurt | 0.142 mg | |
| B3 (Niacin) | Chicken breast | 14.782 mg |
| Beef liver | 13.175 mg | |
| Peanut | 12.066 mg | |
| Tuna | 8.654 mg | |
| Beef (stew) | 8.559 mg | |
| Turkey meat | 8.1 mg | |
| Sunflower seeds | 7.042 mg | |
| Mushrooms | 3.607 mg | |
| Green pea | 2.09 mg | |
| Avocado | 1.738 mg | |
| B5 (Pantothenic acid) | Sunflower seeds | 7.042 mg |
| Chicken liver | 6.668 mg | |
| Sun-dried tomatoes | 2.087 mg | |
| Mushrooms | 1.497 mg | |
| Avocado | 1.389 mg | |
| Salmon | 1.070 mg | |
| Corn | 0.717 mg | |
| Cauliflower | 0.667 mg | |
| Broccoli | 0.573 mg | |
| Natural yogurt | 0.389 mg | |
| B6 (Pyridoxine) | Pistachios | 1.700 mg |
| Sunflower seeds | 0.804 mg | |
| Sesame | 0.790 mg | |
| Molasses | 0.67 mg | |
| Turkey meat | 0.652 mg | |
| Chicken breast | 0.640 mg | |
| Beef (stew) | 0.604 mg | |
| Speckled beans (pinto) | 0.474 mg | |
| Tuna | 0.455 mg | |
| Avocado | 0.257 mg | |
| B7 (Biotin) | Beef liver, ready-made | 40.5 mcg |
| Egg (whole) | 20 mcg | |
| Almond | 4.4 mcg | |
| Yeast | 2 mcg | |
| Hard Cheddar cheese | 1.42 mcg | |
| Avocado | 0.97 mcg | |
| Broccoli | 0.94 mcg | |
| Raspberries | 0.17 mcg | |
| Cauliflower | 0.15 mcg | |
| Whole wheat bread | 0.06 mcg | |
| B9 (Folic acid) | Chickpeas | 557 mcg |
| Speckled beans (pinto) | 525 mcg | |
| Lentils | 479 mcg | |
| Leek | 366 mcg | |
| Beef liver | 290 mcg | |
| Spinach | 194 mcg | |
| Beet | 109 mcg | |
| Avocado | 81 mcg | |
| Broccoli | 63 mcg | |
| Asparagus | 52 mcg | |
| B12 (Cobalamin) | Beef liver, fried | 83.13 mcg |
| Beef liver, stewed | 70.58 mcg | |
| Beef liver, raw | 59.3 mcg | |
| Chicken liver, raw | 16.58 mcg | |
| Mussels, raw | 12 mcg | |
| Shellfish | 11.28 mcg | |
| Tuna, raw | 9.43 mcg | |
| Sardines, canned in oil | 8.94 mcg | |
| Atlantic mackerel, raw | 8.71 mcg | |
| Rabbit | 7.16 mcg |
Daily requirement for B vitamins
Each component vitamin complex has a unique structure and performs certain functions in the human body. Vitamins B1, B2, B3 and biotin are involved in various aspects of energy production, vitamin B6 is necessary for amino acid metabolism, and vitamin B12 and folic acid participate in the preparation stages of cell division. Each of the vitamins also has many additional functions. Several B vitamins are involved in some body processes at the same time, such as vitamin B12 and folic acid. However, there is no single process that requires all the B vitamins together. As a rule, B vitamins are fairly easy to obtain from regular foods. Only in some cases is it necessary to introduce synthetic supplements into food (for example, vitamin B12, found only in animal products, should be consumed by vegetarians and vegans from other, synthetic sources).
The daily requirement for each B vitamin varies from a few micrograms to several milligrams. The body should receive:
- vitamin B1 (thiamine)– from 0.80 mg to 1.41 mg per day for adults, and from 0.30 mg to 1.4 mg per day for children, depending on the level of daily activity - the more active the lifestyle, the more thiamine the body needs;
- vitamin B2 (riboflavin)– 1.3 mg per day for men over 14 years of age, 1.1 mg per day for women over 14 years of age (1.4 mg during pregnancy and 1.6 mg during lactation), 0.3 mg per day for newborns, 0.4 – 0.6 mg for children, 0.9 mg per day for adolescents from 9 to 13 years;
- vitamin B3 (niacin)– 5 mg per day for infants, 9 mg for children from 1 to 3 years old, 11 mg for children 4-6 years old, 13 mg for children 7-10 years old, 14-15 mg for adolescents under 14 years old, 14 mg for women from 15 years, 18 mg for men from 15 years;
- Vitamin B5 (pantothenic acid)– on average, from 2 to 4 mg per day for children, 5 mg per day for adults, 7 mg during pregnancy and lactation;
- vitamin B6 (pyridoxine)- on average 0.5 mg per day for children, 1 mg per day for adolescents 9-13 years old, for adults - 1.3 mg per day with an increase in dose to 2.0 mg during pregnancy and lactation;
- vitamin B7 (biotin)– 5 to 8 mcg per day for children under 4 years of age, 12 mcg per day for children from 9 to 13 years of age, 20 mcg per day for adolescents from 9 to 13 years of age, 25 mcg for adolescents from 14 to 18 years of age, 30 mcg for adults . During lactation, the norm increases to 35 mcg per day;
- vitamin B9 (folic acid)– 65-80 mcg per day for infants, 150 mcg for children from 1 to 3 years old, 200 mcg per day for children from 4 to 8 years old, 300 mcg for adolescents from 9 to 13 years old, 400 mcg for adults and adolescents from 14 years old. During pregnancy, the norm increases to 600 mcg, during lactation – 500 mcg;
- vitamin B12 (cobalamin)– 0.5 - 0.7 mcg per day for children under 3 years of age, 1 mcg per day for children under 10 years of age, 1.3 mcg for children from 11 to 14 years of age, 1.4 mcg for adolescents over 14 years of age and adults. Pregnant women are recommended to consume 1.6 mcg of the vitamin per day, and lactating women - 1.9 mcg.
The need for B vitamins increases in the presence of the following factors:
- elderly age;
- strict vegan diet;
- frequent fasting diet;
- smoking, frequent drinking of alcohol;
- surgical removal of sections of the digestive tract;
- taking certain medications - corticosteroids, antidepressants, contraceptives and other medications;
- pregnancy and breastfeeding;
- increased physical activity;
- sickle cell anemia;
- chemotherapy.
Chemical and physical properties
The numerous components of the B vitamin complex are not related to each other either chemically or physiologically, but still have several connections between them. common features:
- 1 all of them, with the exception of lipoic acid, are water soluble;
- 2 most, if not all, are coenzymes and play a vital role in metabolism;
- 3 most of them can be obtained from one source - liver or yeast;
- 4 Most of them can be synthesized by intestinal bacteria.
Thiamine is a white crystalline substance, easily soluble in water, slightly in ethyl alcohol, but insoluble in ether and chloroform. Its smell is reminiscent of yeast. Thiamine is destroyed by elevated temperature, if the pH level is high. It can withstand short boils up to 100°C. Consequently, it is only partially lost during cooking or canning. Prolonged boiling or boiling in alkali destroys it. Stable in acidic environments. Grinding wheat flour significantly reduces the thiamine content, sometimes even up to 80%. Consequently, in many cases, wheat flour is usually synthetically fortified with thiamine.
Riboflavin is a bright orange-yellow crystalline powder. It is soluble in water and ethanol, but insoluble in ether and chloroform. Resistant to heat and acids, but easily decomposed by alkalis and exposure to light. The aqueous solution has yellow-green fluorescence. Withstands canning and cooking processes.
Pantothenic acid is a pale yellow viscous oil, soluble in water and ethyl acetate, but insoluble in chloroform. It is resistant to oxidizing and reducing agents, but is destroyed by heating in acidic and alkaline environments.
Niacin is the simplest of all existing vitamins. It is a white crystalline substance, soluble in ethyl alcohol. Heat resistant. Nicotinamide, a derivative of niacin, occurs in the form of white, needle-like crystals. It is soluble in water and resistant to heat and air. That is why cooking losses are usually minimal. Like thiamine, most vitamin B5 is lost during the grinding process.
Vitamin B6 group includes 3 compounds: pyridoxine, pyridoxal and pyridoxamine. All 3 forms of vitamin B6 are pyridine derivatives, C 5 H 5 N, and differ from each other in the nature of the substituent in the position of the 4th ring. All 3 forms are easily interchangeable biologically. Pyridoxine is a white crystalline substance and is soluble in water and alcohol, and slightly in fatty solvents. It is sensitive to light and ultraviolet radiation. Resistant to heat in both acidic and alkaline solutions, while pyridoxal and pyridoxamine are destroyed at high temperatures.
Biotin has an unusual molecular structure. There can be two forms of biotin: allobiotin and epibiotin. Biotin and thiamine are the only sulfur-containing vitamins isolated to date. Vitamin B7 crystallizes in the form of long needles. Soluble in water and ethyl alcohol, but insoluble in chloroform and ether. It is heat-resistant and resistant to acids and alkalis. Has a melting point of 230°C.
Molecule folic acid consists of 3 units, its molecular formula is C 19 H 19 O 6 N 7. The different B9 vitamins differ from each other in the number of glutamic acid groups present. Folic acid is a yellow crystalline substance, slightly soluble in water and insoluble in fatty solvents. It is resistant to heat only in alkaline or neutral solutions. Loses activity when exposed to sunlight.
Vitamin B12 can only be found in products of animal origin; animal tissues contain it in varying quantities. Under certain dietary conditions, vitamin B12 can be synthesized by intestinal microorganisms. Cyanocobalamin is unique in that it is synthesized only by microorganisms, especially anaerobic ones. The structure of vitamin B12 is one of the most complex. It is a deep red crystalline substance. Soluble in water, alcohol and acetone, but not in chloroform. B12 is heat stable in neutral solutions, but is destroyed by heat in acidic or alkaline solutions.
Beneficial properties of B vitamins
There are many opinions regarding useful properties various B vitamins. Thiamine is thought to help support the condition of people with Alzheimer's disease, a disease that is also associated with low levels of pyridoxine and cobalamin. High doses of niacin, as prescribed by a doctor, lower cholesterol and balance lipoproteins. Some evidence suggests that niacin may prevent adolescent diabetes (insulin-dependent type 1) in children at risk by maintaining pancreatic insulin excretion for longer than normal. Niacin is also used to relieve intermittent claudication and osteoarthritis, although using high doses for the latter can lead to liver problems. The frequency of migraines can be significantly reduced and the severity reduced through the use of supplemental riboflavin. Pyridoxine is used therapeutically to reduce the risk of heart disease, to relieve nausea during pregnancy, and to relieve symptoms of premenstrual syndrome. When combined with magnesium, pyridoxine may have some positive effects on the behavior of children with autism. Supplementation with cobalamins has been shown to improve male fertility. Depression, dementia and intellectual disabilities are often associated with deficiencies of both cobalamin and folic acid. Folic acid may reduce the chance of cervical or colon cancer in certain risk groups.
B vitamins play a key role in the processes of DNA formation, being responsible for the speed of certain processes. Severe deficiency of B vitamins can lead to failures in the formation of new cells and their uncontrolled growth, which, in turn, can cause cancer.
B vitamins, among other substances (such as vitamins C, D, E, omega-3, fats, coenzyme Q10, lipoic acid), are very important for heart health. Particularly noteworthy is the role played by folic acid, B6 and B12 in lowering homocysteine levels. Although it has not been officially confirmed by medicine, many studies have observed high levels of homocysteine in fat deposits on the endothelium (the thin layer of cells that line the inside of blood vessels), as well as in blood clots and heart disease.
Psychiatrists are also increasingly turning to B vitamins as a treatment. Together with vitamin C, they help support an effective adrenal response to stress. Multiple studies show that up to 30 percent of patients hospitalized with depression are deficient in B12. Several epidemiological studies have reported an association between low blood levels of folate, vitamins B6 and B12, and a higher prevalence of depressive symptoms. B-vitamin deficiency is also associated with anxiety disorders and, especially, obsessive-compulsive disorder. Many doctors begin treating OCD with therapeutic doses of the vitamin inositol.
Finally, one cannot fail to note the effect of the level of B vitamins on the amount of energy and vitality. Deficiency often leads to chronic fatigue, increased fatigue and drowsiness.
Each B vitamin is either a cofactor (usually a coenzyme) for key metabolic processes or a precursor necessary for their performance. These vitamins are water-soluble, meaning they are not stored in the fatty tissues of the body, but are excreted in the urine. Absorption of B vitamins occurs in the digestive tract and, as a rule, requires the presence of certain substances (proteins) in the body that allow the vitamins to be absorbed.
Interaction with other elements
All processes in the body are interconnected, so some substances can increase the effectiveness of B vitamins, and some can reduce it.
Fats and proteins reduce the body's need for vitamin B1, while carbohydrates, on the contrary, increase it. Raw seafood (fish and shellfish) contain an enzyme (thiaminase) that breaks down thiamine in the body. Therefore, people who eat large amounts of these foods may experience symptoms of vitamin B1 deficiency. In addition, thiamine interacts with magnesium; without it, B1 cannot turn into its biologically active form. Riboflavin should not be taken with calcium, which reduces its absorption. Niacin works in tandem with zinc to provide more high level antioxidants and zinc in the liver. Copper increases the body's need for vitamin B5. Vitamin B6 (pyridoxine) is recommended to be used with magnesium; among the positive effects of this combination is relief of the symptoms of premenstrual syndrome. The combination of pyridoxine and thiamine, as well as pyridoxine and vitamin B9, is undesirable. It is not advisable to consume folic acid with zinc, as well as vitamin B12, since they mutually increase the body's need for each other. Cobalamin (B12) should not be taken with vitamin C, especially when taking thiamine and copper at the same time.
The best combinations of foods for the absorption of B vitamins:
- 1 Pumpkin pudding with chia seeds. Ingredients: milk, pumpkin puree, chia seeds, maple syrup, sunflower seeds, almonds, fresh blueberries. Contains thiamine, biotin, proteins, fiber and many other beneficial substances.
- 2 Salad with quinoa and kale. Ingredients: quinoa, fresh kale, red cabbage, carrots, dill, boiled eggs, rice vinegar, olive oil cold pressed, ground black pepper. Contains riboflavin, biotin, folic acid and cobalamin.
- 3 Gluten-free quinoa and broccoli salad. Ingredients: fresh broccoli, quinoa, cucumber, cherry tomatoes, pumpkin seeds, sea salt, ground black pepper, Dijon mustard, vinegar, extra virgin olive oil, maple syrup. Contains thiamine and riboflavin.
- 4 Gluten-free stuffed pepper with quinoa. Ingredients: quinoa, green bell peppers, canned lentils, fresh spinach, feta cheese, frozen corn kernels, salt, black pepper. Contains thiamine, riboflavin, pyridoxine, folic acid, pantothenic acid and cobalamin.
In the absence of medical contraindications, diseases, or ethical preferences, B vitamins are best obtained from food. These vitamins are widely distributed in many foods and it is not difficult to choose a diet that would replenish the supply of vitamins and suit everyone's taste. The exception is vitamin B12, which can only be obtained from animal products and is therefore difficult to obtain in its natural form for vegans. In this case, under the supervision of a doctor, synthetic vitamins are prescribed. No matter what, uncontrolled intake of synthetic vitamins can not only bring no benefit, but also cause harm. Therefore, it is recommended to consult a doctor before taking any vitamins.
Application in official medicine
Due to the fact that each B vitamin has its own functions, one or another vitamin is prescribed by a doctor depending on the immediate indications.
Vitamin B complex is prescribed primarily in cases of obvious deficiency, insufficient absorption, or when the diet is limited. I also often recommend taking these vitamins to older people, as well as to people who drink alcohol or smoke. Folic acid is often prescribed in preparation for or during pregnancy, as it promotes the proper development of the fetus. In addition, it is recommended to take B complex vitamins in the form of medications in the following cases:
- to accelerate wound healing;
- with stomatitis;
- to improve the physical fitness of athletes;
- for anxiety conditions;
- as part of complex therapy for vitiligo;
- to relieve symptoms of premenstrual syndrome;
- for attention deficit hyperactivity disorder;
- for relief of acute pain syndrome.
Currently, B vitamins can be purchased in pharmacies both individually and as a complex. Most often, multivitamins come in tablet form. As a rule, such vitamins are taken in courses, on average for one month. Separately, B vitamins can be found in the form of injections (intravenous and intramuscular) - they are prescribed to improve and speed up the absorption of substances - and capsules.
The use of B vitamins in folk medicine
Traditional doctors, as in traditional medicine, recognize the importance of B complex vitamins in energy production processes, general health body, as well as the health of skin, hair and nails. Ointments containing B vitamins (especially B6) are recommended for eczema. Rubs with vitamins B1, B2 and B6 are used for arthritis. There are also folk recipes Treating anemia with foods containing high amounts of vitamin B12. An extract from calf liver, which contains a lot of vitamins, and the amount of fat and cholesterol is minimal, is considered especially useful.
Latest Scientific Research on B Vitamins
- Scientists from the University of Adelaide, Australia, have found that taking vitamin B6 can help people remember their dreams. The study, published online, included 100 participants in Australia who took a high-vitamin B supplement before bed for five consecutive days. Vitamin B6 had no effect on dream vividness, bizarreness, or color, among other aspects. Some participants took a placebo drug, while the rest took 240 mg of vitamin B6 immediately before bed. Many subjects who previously rarely remembered their dreams admitted that after taking the vitamin it was easier for them to remember what they dreamed. However, study leaders caution that long-term use of such doses of pyridoxine should be under the supervision of a physician.
- A recent report published in the Journal of the Endocrine Society examines a case of misdiagnosis due to the use of a biotin supplement known as vitamin B7. The patient took 5000 mcg of biotin daily, which led to flawed clinical trials, unnecessary radiography, tests and almost resulted in a complex invasive procedure, which is prescribed for hypercoagulability. This is because doctors suspected the patient had hypercortisolemia or a testosterone-producing tumor. As it turned out, the primary symptoms were caused by excessive consumption of biotin, which is traditionally considered a vitamin that improves skin, hair and nails.
- A review article published in the Journal of the American Institute of Cardiology hypothesizes that taking vitamin supplements has no benefit in preventing or treating heart disease. The researchers found that data for the four most commonly used supplements—multivitamins, vitamin D, calcium, and vitamin C—showed no benefit for preventing cardiovascular disease, heart attack, or stroke, and there were no changes in mortality rates from all of the above. . The only exceptions were folic acid and multivitamins B, in which folic acid was an ingredient. Vitamin B9 has been shown to reduce the risk of stroke. At the same time, niacin (vitamin B3) and antioxidants have been associated with an increased risk of mortality from heart disease.
The use of B vitamins in cosmetology
We can say without a doubt that B vitamins are vital for the beauty and health of hair, skin and nails. That is why there are many recipes for masks, decoctions, lotions - both with natural ingredients and with the addition of pharmacy vitamins.
Hair masks containing B vitamins are most often positioned as strengthening, restoring and improving pigmentation. The most beneficial and commonly used natural foods that contain vitamins are raw egg and aloe vera juice. Various oils, honey and herbal infusions are added to them. This produces a mixture of substances necessary for hair (vitamins B, A and E), which has antiseptic, antioxidant and conditioning properties. Such compositions, for example, are a mixture of egg yolk, burdock oil, honey and aloe juice. In addition, you can safely use pharmacy B vitamins in ampoules, adding them to vegetable oil and mixing with decoctions, for example, chamomile or nettle. The most effective pharmaceutical vitamins for hair are vitamins B1, B3, B6 and B12.
B vitamins are essential for the beauty and health of the skin. They have restorative and antioxidant properties. In addition, in combination with other components, they provide additional benefits as an anti-aging, protective, moisturizing and antibacterial agent. Products used in face masks are egg, banana, spinach, almonds, oatmeal, avocado.
- An effective recipe against acne is a mask containing a pinch of sea salt, a pinch of turmeric, a teaspoon of honey, natural yogurt and half a mashed banana.
- For oily skin We recommend a mask with 1 teaspoon of aloe vera juice, 1 teaspoon of chamomile infusion, half a teaspoon of lemon or apple cider vinegar, half a mashed banana and 1 teaspoon of starch.
- A homemade scrub can be made with 1 teaspoon honey, 1 teaspoon oatmeal, a pinch of salt, a pinch of brown sugar, 1 teaspoon avocado or almond oil, and 1 teaspoon kiwi, pineapple, or papaya puree.
- For aging skin, an antioxidant mask with 1 teaspoon argan oil, 1 teaspoon honey, guava puree, 1 teaspoon sunflower oil and 1 teaspoon ground almonds may be suitable.
Very great importance for healthy nails have biotin, vitamins B6 and B12. It is recommended to use almond and avocado oil to strengthen the nail plate.
Do not forget that beauty comes first from the inside, and the most important thing is to ensure access to all vitamins and minerals from food. Healthy body, which contains enough necessary substances, looks beautiful and well-groomed.
The use of B vitamins in animal husbandry
Just like for human health, B vitamins are vital for animals. They ensure the normal functioning of the nervous and immune systems, growth and development, energy production, metabolism in cells and organs, as well as healthy appetite and digestion of the animal. All vitamins of the group are irreplaceably important, so it is necessary to ensure access of the entire complex to the body. As a rule, industrial animal feeds are artificially fortified with vitamins and minerals. Particular attention should be paid to the presence of thiamine in the feed, as it is more susceptible to destruction.
Use of B vitamins in crop production
There are several vitamins that act as plant biostimulants, but the most popular are B1, B2, B3 and B6 due to their positive effects on plant metabolism. Many microorganisms produce B-vitamins as natural byproducts, but yeast extracts contain the highest concentrations. B-vitamins work at the cellular level and are commonly found as additives in cloning gels and cloning solutions, mineral brine, and most commercial plant biostimulants.
One of the best uses for B vitamins is to help plants recover after transplanting. When a plant is transplanted, the microscopic root hairs are often damaged, making it difficult for the plant to receive enough water and minerals. Adding B-vitamins to irrigation water gives plants the boost they need. B-vitamins are also beneficial when transplanting from soil to hydroponics. To do this, before transplanting, the plant is immersed in water enriched with B vitamins.
- Royal jelly contains a fairly complete complex of B vitamins to the point that it can be taken in the same way as dietary supplements.
- Thiamine deficiency usually occurs in countries where white rice is the staple food. In Western countries, it is most often caused by excessive alcohol consumption or a very unbalanced diet.
- Excessive consumption of raw egg whites, such as by bodybuilders, can interfere with biotin absorption and cause biotin deficiency.
- Research shows that people with low folic acid levels are more likely to experience hearing loss after age 50.
Dangerous properties of B vitamins, their contraindications and warnings
A deficiency of each of the vitamins of the complex manifests itself in the form of certain symptoms; in each individual case they may differ. And only a doctor, after conducting special studies, will be able to tell whether you have a deficiency of a particular vitamin. However, there are the most common symptoms of B vitamin deficiency, including:
- nervous disorders;
- visual disturbances, conjunctivitis;
- inflammation of the tongue, skin, lips;
- anemia;
- depression, anxiety, increased fatigue;
- confusion;
- hair loss;
- sleep disturbance;
- slow wound healing.
In many cases, large doses of water-soluble vitamins can be taken without side effects, because the excess quantity are easily eliminated from the body. However, if you take more than 500 mg of niacin daily, you may develop liver inflammation. Niacin can also cause difficulty controlling blood sugar in diabetics and can also increase uric acid levels, which can make gout worse. In addition, excess niacin increases the secretion of gastric juice and lowers blood pressure. However, the form of niacin known as inositol hexaniacinate generally does not cause these effects.
High doses of pyridoxine can cause liver inflammation or permanent nerve damage.
High doses of vitamin B2 can cause urine color to change; this is a normal side effect and does not pose a risk to the body.
In general, B vitamins are not toxic, and no severe side effects have been reported when the daily intake is exceeded. However, any vitamin preparations should be taken with caution and consult with your doctor about contraindications and interactions with other medications.
Information sources
- J. L. Jain, Sunjay Jain, Nitin Jain. Fundamentals of Biochemistry. Chapter 34. Water-soluble vitamins. pp 988 - 1024. S. Chand & Company Ltd. Ram Nagar, New Del - 110 055. 2005.
- All About B Vitamins,
- Vitamin and Mineral Interactions: The Complex Relationship of Essential Nutrients. Dr. Deanna Minich,
- The use of B vitamins in complex therapy of pain syndromes. O. A. Shavlovskaya. DOI: 10.17116/jnevro201711791118-123
- G. N. Uzhegov. Complete encyclopedia of first aid. OLMA Media group. Moscow, 2006.
- Denholm J. Aspy, Natasha A. Madden, Paul Delfabbro. Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep. DOI: 10.1177/0031512518770326
- Heather M Stieglitz, Nichole Korpi-Steiner, Brooke Katzman, Jennifer E Mersereau, Maya Styner. Suspected Testosterone-Producing Tumor in a Patient Taking Biotin Supplements. Journal of the Endocrine Society, 2018; DOI: 10.1210/js.2018-00069.
- David J.A. Jenkins, J. David Spence, and others. Supplemental Vitamins and Minerals for CVD Prevention and Treatment. Journal of the American College of Cardiology, 2018; DOI: 10.1016/j.jacc.2018.04.020
Vitamin A (retinol and other retinoids) and provitamin A (β-carotene and other carotenoids) affect almost all organs and systems of the body and play a critical role for its normal functioning.
Description of Vitamin A:
Vitamin A is a group of fat-soluble substances similar in composition (retinol and other retinoids) that enter the human body with products of animal origin. Vitamin A can also be synthesized directly in the human body from provitamin A supplied with plant foods. Vitamin A does not dissolve in water, and in order for it to be absorbed and benefit the body, a fatty environment is required. When cooking foods, up to 50% of this vitamin is lost. Both deficiency and excess of vitamin A in the human body can cause serious diseases.
Why does the body need vitamin A?
- Vitamin A is very important for the proper functioning of the immune system and protects the body from many viruses and infections.
- Vitamin A is also important for the cardiovascular system; it prevents the accumulation of harmful cholesterol.
- Helps the endocrine system function normally.
- The condition of a person’s skin depends on the amount of this vitamin. Sufficient intake of vitamin A in the body helps restore all layers of damaged tissue and cope with many skin problems such as eczema, psoriasis, acne, burns, wounds and so on. This is why some people call vitamin A the “skin” vitamin.
- Vitamin A is very important for vision. It affects the condition of the retina, the perception of light by photoreceptors, as well as color perception.
- Vitamin A helps regulate metabolic processes and synthesis of protein compounds in the body.
- Participates in the formation and growth of new cells and affects tissue respiration.
- Vitamin A has antioxidant properties and helps slow down the aging process in the body, preventing the occurrence and development of cancer.
- During pregnancy, vitamin A is necessary not only for the woman, but also for the developing fetus for its normal nutrition and development.
- This vitamin is very important for normal physical and mental development children and adolescents, since it is involved in almost all basic functions of the body.
Interaction of vitamin A with other substances:
In order for vitamin A to be well absorbed, the body must have a sufficient amount of vitamin B, as well as phosphorus.
As mentioned above, a fatty environment is necessary for the absorption of vitamin A, therefore, when consuming foods containing carotenoids (provitamin A), it is necessary to add vegetable oil or sour cream.
Alcohol and some medications interfere with the absorption of vitamin A.
The body's daily requirement for vitamin A:
The daily need for vitamin A depends on gender, age, physical and mental stress, weight, and even climate and time of year.
The daily requirement for this vitamin in men is about 1000 mcg, in women – about 800 mcg, in children and adolescents – 300-700 mcg, depending on age and weight. The need for vitamin A increases during breastfeeding, during illness, during hot periods, and during heavy physical exertion.
Products containing vitamin A:
Vitamin A is found in animal products, and provitamin A is found in foods plant origin and dairy products. At the same time, experts recommend that 1/3 of vitamin A enter the human body with animal products, and 2/3 in the form of provitamin A with products of plant origin.
Sources of vitamin A (retinol and other retinoids):
— (beef liver contains much more vitamin A than pork liver);
— Butter;
— Sour cream, cottage cheese and others;
- Egg yolk;
— Liver of sea fish;
- and other products.
Sources of provitamin A (β-carotene and other carotenoids):
— (fresh and dried apricots);
— ;
- And ;
— ;
— ;
— ;
- and other products.
Lack of vitamin A in the body:
A lack of vitamin A in the body primarily affects vision. The more acute and prolonged the deficiency of this vitamin, the more serious the consequences for the eyes. With a lack of vitamin A, dry skin and mucous membranes, frequent colds, and impaired menstrual cycle in women, destruction of bone tissue (especially teeth), brittle hair and nails, infertility in men, mental disorders, diseases of the digestive, endocrine, genitourinary and other body systems. And this is far from full list possible consequences.
Vitamin A deficiency can be replenished with vitamin-containing medications, but this is done only as prescribed by a doctor.
Excess vitamin A in the body:
An excess of vitamin A in the body is no less dangerous than its deficiency. An excess of this vitamin can also cause problems with skin, hair and nails. Joint pain, diseases of internal organs, enlarged liver and spleen and other problems in the body can be caused by an excess of vitamin A. It should be noted that food extremely rarely causes an excess of vitamin A in the body, especially if a person is balanced. As a rule, taking medications to replenish vitamin A is most often the cause of an excess of this vitamin. Taking such drugs is not permissible without consulting a doctor.
TAKE CARE OF YOURSELF AND BE HEALTHY!
Greetings, my dear readers. I think you won't deny that excessive stress, bad ecology and lack of sleep have a negative impact on health. You can't do this without outside help. The real salvation in this case are B vitamins. They are responsible for beauty, energy metabolism and health. Today’s article is dedicated to these super heroes :)
Conventionally, all vitamins can be differentiated into 2 groups: fat-soluble and water-soluble. Fat-soluble vitamins -, and - dissolve in fats. They have the ability to accumulate in our body, and their overdose is dangerous.
Water-soluble vitamins are representatives of groups and B. These elements do not accumulate in the body, so they need to be replenished daily
There are 13 elements that our body really needs. Eight of them belong to group B. They help the body obtain energy from the carbohydrates, fats and proteins that we absorb.
The B complex is needed for the full functioning of the brain and nervous system. It is also necessary to work efficiently and to keep your hair and skin beautiful. Also, elements of this group are important for the immune and digestive systems. Their role in the process of growth and development of the body is difficult to overestimate. Therefore, representatives of this group are an important part of baby food.
Why you need to take B vitamins
Although we now eat more varied foods, we still do not always get enough vitamins. Deficiencies are most often experienced by those who:
- over 50;
- takes antacids;
- suffers from celiac disease, gastritis or other stomach disorders;
- for rapid weight loss - for all dieters;
- regularly drinks alcohol;
- vegetarian or vegan;
- pregnant or breastfeeding women (who additionally need B6, B12 and folic acid).
According to numerous studies, this group of vitamins can help with other diseases. From anxiety and heart disease to severe manifestations of premenstrual syndrome. Some people take B elements to increase energy and improve their mood. Others - to improve memory, skin and hair health.
As I wrote above, our body has limited opportunities for storing most B vitamins. The exceptions are B12 and folic acid. These elements are stored in the liver. For this reason, it is important that sufficient quantities of these elements are supplied.
Vitamin deficiency can cause a range of symptoms. These include fatigue, anemia, loss of appetite, depression, abdominal pain, muscle cramps, hair loss and eczema. Want to learn more about the causes of vitamin deficiency in this group? Then watch this video where the doctor explains everything in detail.
Review of B vitamins
Group B contains eight vitamins. These are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin).
They are present in various foods. However, as I already said, these elements are water soluble. Those. are excreted from the body in urine. Also, representatives of group B are easily destroyed, especially during cooking and with alcohol. I'll tell you briefly about each of them.
B1 (thiamine)
Helps the body create new cells. Needed to obtain energy from food by breaking down carbohydrates (rice, pasta, bread, fruits and vegetables). It is often called the anti-stress vitamin. He is able to protect immune system, as well as maintain healthy muscle tissue and nerves.
Thiamine deficiency: heart, blood vessels suffer, muscle tissue, digestive and nervous systems. Symptoms include irritability, poor hand or foot coordination, lethargy, fatigue and muscle weakness.
Good day, dear visitors of the project “Good IS!” ", section " "!
In today's article we will talk about vitamins.
The project previously contained information about some vitamins; this article is devoted to a general understanding of these, so to speak, compounds, without which human life would have many difficulties.
Vitamins(from Latin vita - “life”) - a group of low-molecular organic compounds of relatively simple structure and diverse chemical nature, necessary for the normal functioning of organisms.
The science that studies the structure and mechanisms of action of vitamins, as well as their use for therapeutic and preventive purposes, is called - Vitaminology.
Classification of vitamins
Based on solubility, vitamins are divided into:
Fat-soluble vitamins
Fat-soluble vitamins accumulate in the body, and their depots are adipose tissue and the liver.
Water-soluble vitamins
Water-soluble vitamins are not stored in significant quantities and, if in excess, are excreted with water. This explains the high prevalence of hypovitaminosis of water-soluble vitamins and hypervitaminosis of fat-soluble vitamins.
Vitamin-like compounds
Along with vitamins, there is a known group of vitamin-like compounds (substances) that possess certain properties of vitamins, however, they do not have all the main characteristics of vitamins.
Vitamin-like compounds include:
Fat soluble:
- Coenzyme Q (ubiquinone, coenzyme Q).
Water soluble:
The main function of vitamins in human life is to regulate metabolism and thereby ensure the normal course of almost all biochemical and physiological processes in the body.
Vitamins are involved in hematopoiesis, ensure the normal functioning of the nervous, cardiovascular, immune and digestive systems, participate in the formation of enzymes, hormones, and increase the body’s resistance to the effects of toxins, radionuclides and other harmful factors.
Despite the exceptional importance of vitamins in metabolism, they are neither a source of energy for the body (they have no calorie content) nor structural components of tissues.
Functions of vitamins
Hypovitaminosis (vitamin deficiency)
Hypovitaminosis- a disease that occurs when the body's needs for vitamins are not fully met.
More information about antivitamins will be written in the following articles.
History of vitamins
The importance of certain types of food in preventing certain diseases has been known since ancient times. So, the ancient Egyptians knew that the liver helps against night blindness. It is now known that night blindness can be caused by a deficiency. In 1330 in Beijing, Hu Sihui published a three-volume work, “Important Principles of Food and Drinks,” which systematized knowledge about the therapeutic role of nutrition and asserted the need for health to combine a variety of foods.
In 1747, Scottish physician James Lind, while on a long voyage, conducted a kind of experiment on sick sailors. By introducing various acidic foods into their diet, he discovered the property of citrus fruits to prevent scurvy. In 1753, Lind published his Treatise on Scurvy, in which he proposed using limes to prevent scurvy. However, these views were not immediately recognized. However, James Cook proved in practice the role of plant foods in preventing scurvy by introducing sauerkraut, malt wort and a kind of citrus syrup into the ship's diet. As a result, he did not lose a single sailor to scurvy - an unheard of achievement for that time. In 1795, lemons and other citrus fruits became a standard addition to the diet of British sailors. This gave rise to an extremely offensive nickname for sailors - lemongrass. The so-called lemon riots are known: sailors threw barrels of lemon juice overboard.
In 1880, Russian biologist Nikolai Lunin from the University of Tartu fed experimental mice separately all the known elements that make up cow's milk: sugar, proteins, fats, carbohydrates, salts. The mice died. At the same time, mice fed with milk developed normally. In his dissertation (thesis) work, Lunin concluded about the existence of some unknown substance necessary for life in small quantities. Lunin's conclusion was met with hostility by the scientific community. Other scientists were unable to reproduce his results. One reason was that Lunin used cane sugar, while other researchers used milk sugar, which was poorly refined and contained some vitamin B.
In subsequent years, evidence of the existence of vitamins accumulated. Thus, in 1889, the Dutch doctor Christian Eijkman discovered that chickens, when fed boiled white rice, became ill with beriberi, and when rice bran was added to their food, they were cured. The role of brown rice in preventing beriberi in humans was discovered in 1905 by William Fletcher. In 1906, Frederick Hopkins suggested that in addition to proteins, fats, carbohydrates, etc., food contains some other substances necessary for the human body, which he called “accessory food factors.” The last step was taken in 1911 by the Polish scientist Casimir Funk, who worked in London. He isolated a crystalline preparation, a small amount of which cured beriberi. The drug was named “Vitamine”, from the Latin vita - “life” and the English amine - “amine”, a nitrogen-containing compound. Funk suggested that other diseases - scurvy, rickets - could also be caused by a lack of certain substances.
In 1920, Jack Cecil Drummond proposed removing the "e" from the word "vitamine" because the newly discovered one did not contain the amine component. So “vitamines” became “vitamins”.
In 1923, Dr. Glen King established the chemical structure of vitamin C, and in 1928, doctor and biochemist Albert Szent-Györgyi first isolated vitamin C, calling it hexuronic acid. Already in 1933, Swiss researchers synthesized the well-known ascorbic acid, identical to vitamin C.
In 1929, Hopkins and Aickman received the Nobel Prize for the discovery of vitamins, but Lunin and Funk did not. Lunin became a pediatrician, and his role in the discovery of vitamins was forgotten for a long time. In 1934, the First All-Union Conference on Vitamins took place in Leningrad, to which Lunin (a Leningrader) was not invited.
Other vitamins were discovered in the 1910s, 1920s, and 1930s. In the 1940s, the chemical structure of vitamins was deciphered.
In 1970, Linus Pauling, two-time laureate Nobel Prize, shocked the medical world with his first book, “Vitamin C, the common cold and,” in which he provided documentary evidence of the effectiveness of vitamin C. Since then, “ascorbic acid” remains the most famous, popular and indispensable vitamin for our daily life. Over 300 biological functions of this vitamin have been studied and described. The main thing is that, unlike animals, humans cannot produce vitamin C themselves and therefore its supply must be replenished daily.
Conclusion
I would like to draw your attention, dear readers, to the fact that you should treat vitamins very carefully. Poor nutrition, deficiency, overdose, and incorrect doses of vitamins can seriously harm your health, therefore, for definitive answers on the topic of vitamins, it is better to consult a doctor - vitaminologist, immunologist.
