who play important role in cell metabolism. It used to be that the B vitamins were one vitamin, the B vitamin. More recent research has shown that B vitamins are chemically distinct and often coexist in the same foods. Supplements containing all eight vitamins in this group are called B-complex vitamins. Each vitamin in the B group has a specific name (B1, B2, B3, etc.).
List of B vitamins
Molecular functions of vitamin B
Vitamin B1 (thiamine)
Thiamine plays a leading role in generating energy from carbohydrates. It is involved in the production of RNA and DNA, as well as in the functioning of nerve cells. Its active form is a coenzyme called thiamine pyrophosphate, which during metabolism is involved in the conversion of pyruvate to acetyl coenzyme A (CoA).
Vitamin B2 (riboflavin)
Riboflavin is involved in the production of energy needed for the electron transport chain, cycle citric acid, as well as fatty acid catabolism (beta-oxidation)
Vitamin B3 (niacin)
Niacin consists of two structures: nicotinic acid and. There are two coenzymatic forms of niacin: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Both forms play an important role in energy transfer reactions in glucose, fat and alcohol metabolism. NAD transports hydrogens and their electrons during metabolic reactions, including on the way from the citric acid cycle to the electron transport chain. NADP is a coenzyme in the synthesis of lipid and nucleic acids.
Pantothenic acid is involved in the oxidation of fatty acids and carbohydrates. Coenzyme A, which can be synthesized from pantothenic acid, is involved in the synthesis of amino acids, fatty acids, ketones, cholesterol, phospholipids, steroid hormones, neurotransmitters (such as acetylcholine), and antibodies
Vitamin B6 (pyridoxine)
In the body, pyridoxine is usually stored in the form of pyridoxal-5 "-phosphate, which is a coenzyme of vitamin B6. Pyridoxine is involved in the metabolism of amino acids and lipids, in the synthesis of neurotransmitters and hemoglobin, and in the production of nicotinic acid (vitamin B3). Pyridoxine also plays an important role in gluconeogenesis.
Vitamin B7 (biotin)
Biotin plays a key role in the metabolism of lipids, proteins and carbohydrates. It is a critical coenzyme of four carboxylases: acetyl-CoA carboxylase, which is involved in the synthesis of fatty acids from acetate; propionyl-CoA-carboxylase involved in gluconeogenesis; β-methylcrotonyl CoA carboxylase involved in leucine metabolism and pyruvate CoA carboxylase involved in energy, amino acid and cholesterol metabolism.
Folic acid acts as a coenzyme in the form of tetrahydrofolate (THF), and is involved in the transfer of one-carbon units in the metabolism of nucleic acids and amino acids. THF is involved in pyrimidine nucleotide synthesis, therefore it is necessary for normal cell division, especially during pregnancy and infancy, in other words, during periods rapid growth. Folic acid is also important for erythropoiesis, or the production of red blood cells.
Vitamin B12 (cobalamin)
Vitamin B12 is involved in the cellular metabolism of carbohydrates, proteins and lipids. It plays an important role in the production of blood cells in the bone marrow, as well as in the production of nerve sheaths and proteins. Vitamin B12 functions as a coenzyme in intermediate metabolism in the reaction of methionine synthase with methylcobalamin, as well as the reaction of methylmalonyl CoA mutase with adenosylcobalamin.
Vitamin B deficiency
Some vitamin B deficiency diseases can result from a lack of sufficient amounts of a certain B vitamin in the body. Deficiency of other B vitamins leads to symptoms that are not part of this type of beriberi.
Vitamin B1 (Thiamin): deficiency causes beriberi disease. Symptoms of this disease nervous systems These include weight loss, emotional disturbances, Wernicke's encephalopathy (perceptual disturbances), weakness and pain in the extremities, periods of irregular heartbeat, and swelling. In advanced cases, heart failure and death can occur. Chronic thiamine deficiency can also cause Korsakoff's syndrome, an irreversible psychosis characterized by amnesia and confabulations.
Vitamin B2 (Riboflavin): deficiency causes ariboflavinosis. Symptoms may include cheilosis (cracked lips), increased sensitivity to sunlight, angular cheilitis, glossitis (inflammation of the tongue), seborrheic dermatitis or pseudo-syphilis (in particular, effects on the scrotum or labia and oral cavity), pharyngitis (sore throat), hyperemia and swelling of the pharyngeal and oral mucosa.
Vitamin B3 (Niacin): Deficiency, along with tryptophan deficiency, causes pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, confusion, diarrhea. In advanced cases, pellagra can lead to dementia and death.
Vitamin B5 (Pantothenic Acid): Deficiency can lead to acne and paresthesia, although this is rare.
Vitamin B6 (Pyridoxine): Deficiency can lead to microcytic anemia (because pyridoxyl phosphate is a cofactor for heme synthesis), depression, dermatitis, high blood pressure (hypertension), water retention, and elevated homocysteine levels.
Vitamin B7 (Biotin): Deficiency does not usually cause symptoms in adults, but may lead to impaired growth and neurological disorders in children. Multiple carboxylase deficiency, a congenital metabolic disorder, can lead to biotin deficiency, even in the presence of normal amount biotin in the diet.
Vitamin B9 (Folic Acid): Deficiency leads to pernicious anemia and elevated homocysteine levels. In pregnant women, a deficiency can lead to birth defects in the baby. Recommended during pregnancy vitamin supplements. Researchers have shown that folic acid may also slow down the age-related degradation of the brain.
Vitamin B12 (Cobalamin): Deficiency leads to pernicious anemia, elevated homocysteine levels, peripheral neuropathy, memory loss and other cognitive disorders. Deficiency is most commonly seen among the elderly, as intestinal absorption of cobalamin decreases with age; another common cause is the autoimmune disease pernicious anemia. It can also cause symptoms of mania and psychosis. In rare extreme cases, the disease can lead to paralysis.
Side effects of vitamin B
Because water-soluble B vitamins are excreted in the urine, taking large doses of some vitamins can lead to transient effects.
Vitamin B1 (Thiamin): The upper acceptable consumption level has not been set. There are no known cases of oral toxicity. There is evidence of anaphylaxis caused by high doses of thiamine injection into a vein or muscle. However, these doses were higher than the doses that are physically possible to take by mouth.
Vitamin B2 (Riboflavin): The upper acceptable consumption level has not been set. There is no evidence of toxicity based on limited human and animal studies. The only evidence for side effects associated with riboflavin comes from studies in vivo, when riboflavin is irradiated with intense visible and ultraviolet light, which has been associated with the production of reactive oxygen species (free radicals).
Vitamin B3 (Niacin): Tolerable upper intake level for niacin is 35 mg/day from dietary supplements, medicines or fortified foods. Doses of 3000 mg/day and niacin at doses of 1500 mg/day have been associated with nausea, vomiting, and signs and symptoms of liver toxicity. Other effects may include impaired glucose tolerance, and (reversible) visual effects. In addition, nicotinic acid can also cause vasodilating effects, including redness of the skin, often accompanied by itching, tingling or mild burning, headaches, increased risk of intracranial bleeding, and sometimes pain. Doctors prescribe niacin at recommended doses up to 2000 mg per day, usually in a slow release format, to combat the development of arterial plaque in cases of high lipid levels.
Vitamin B5 (Pantothenic Acid): The upper acceptable consumption level has not been set. Side effects not known.
Vitamin B6 (Pyridoxine): Tolerable upper intake level of 100 mg/day from dietary supplements, drugs, or fortified foods. Consumption of more than 1000 mg/day is associated with peripheral sensory neuropathy. Other unconfirmed effects: dermatological lesions [insufficient causation]; dependence on B6 in newborns [a causal relationship is also unlikely].
Vitamin B7 (Biotin): The upper acceptable consumption level has not been set. No data on side effects.
Vitamin B9 (Folic Acid): Tolerable upper intake level 1 mg/day. It masks B12 deficiency, and can lead to permanent neurological damage.
Vitamin B12 (Cyanocobalamin): The upper acceptable consumption level has not been set. Side effects: acne[causality not conclusively established].
Sources of Vitamin B
B vitamins are found in whole, unprocessed foods. Processed carbohydrates, such as sugar and white flour, tend to contain lower B vitamin levels than unprocessed ones. For this reason, in the United States (and many other countries) it is legally recommended to add thiamine, riboflavin, niacin, and folic acid to white flour after processing. These foods are sometimes labeled as "fortified flour". Most B vitamins are found in meat, such as turkey, tuna, and liver. Also rich sources of B vitamins are tea mushroom, whole grains, potatoes, bananas, lentils, chili peppers, tempeh, beans, nutritional yeast, brewer's yeast and molasses. Despite the fact that yeast is used in the production of beer, which is a source of B vitamins, their bioavailability ranges from low to negative, since liquid ethanol inhibits the absorption of thiamine (B1), riboflavin (B2), nicotinic acid (B3), biotin (B7 ) and folic acid (B9). In addition, studies highlight that increased consumption of beer and other ethanol-based beverages contributes to vitamin B deficiency and therefore the health risks associated with this deficiency. Vitamin B12 deserves special attention, as it cannot be obtained from plant foods, raising the question of vitamin B12 deficiency in vegans. Manufacturers of herbal products sometimes list vitamin B12 in their formulas, leading to confusion about the sources of this vitamin. This confusion arises because the USP's standard method for measuring vitamin B12 does not specifically measure B12. This method measures the bacterial response to food sources. Vitamin B12 from plant sources may be active against bacteria, but cannot be used in the human body. In the same way, B12 content in other types of food can be significantly overestimated. Another popular way to increase your vitamin B intake is through the use of dietary supplements. B-vitamins are also commonly added to energy drinks, many of which are commercially available with large amounts of vitamins, so that the consumer "does not feel nervous during the day." Some nutritionists have argued against such claims, pointing out, for example, that although vitamins "may help unlock energy in foods," most Americans' diets already contain required amount these vitamins. Because B vitamins are water-soluble, excess amounts (taken into the body, such as through supplementation) are usually rapidly eliminated from the body, although different people absorption, utilization, and metabolism of these vitamins may differ. Older adults and athletes may need supplemental B12 and other vitamins due to absorption problems and increasing energy production needs. In cases of acute deficiency of B vitamins, especially B12, injections of these vitamins can be used. In both types of diabetes, thiamine supplementation is recommended because diabetes typically has low plasma thiamine concentrations and an increased rate of thiamine excretion. In addition, deficiency of vitamin B9 (folic acid) early in the development of the embryo is associated with neural tube defects. Thus, women planning pregnancy are generally suggested to increase their daily dietary intake of folic acid and/or supplements.
related nutrients
Many of the substances listed below are called vitamins because they used to be considered as such. Today they are no longer considered vitamins, and their "numbers" are "gaps" in the vitamin B complex series described above (for example, you will not find vitamin B4 there). Some of these substances, although not vital to humans, have importance in the diet of other organisms, while others have no known nutritional value and, under certain conditions, may even be toxic. Vitamin B4: adenine, a nitrogenous base, is synthesized in the human body.
Vitamin B8: adenosine monophosphate, synthesized in the human body.
Vitamin B10: para-aminobenzoic acid
Vitamin B11: pteryl hepta glutamic acid, a chicken growth factor that is a form of folic acid. It was later discovered that it is one of the five folates that are also vital in the human body, known as vitamin S or factor S.
Vitamin B13: Orotic acid, which is not a vitamin.
Vitamin B14: cellular distribution, anemia control, growth factor in rats, and antitumor pterin phosphate named for Earl R. Norris. Isolated from human urine in an amount of 0.33 ppm (parts per million), later from blood, but subsequently the scientist abandoned his discovery, since there was no additional evidence to support it. He also claimed that the substance was not a xantopterin.
Vitamin B15: pangamic acid
Vitamin B16: Dimethylglycine (DMG)
Vitamin B17: Nitrilosides, amygdalin or laetrile. These substances are found in a number of seeds, seedlings, beans, tubers and grains. Although the substance is toxic in large quantities, some argue that it is effective in treating and preventing cancer, despite the lack of scientific evidence.
Vitamin B18:
Vitamin B19:
Vitamin B20:
Vitamin B21:
Vitamin B22: It is often claimed to be an ingredient in aloe vera extract and found in many other products. Referred to as vitamin B12B-δ in some sources.
Vitamin Bm.: "mouse factor": also used for inositol
Vitamin Bp: choline. Necessary for the survival of some mutants. Most often it is synthesized in natural conditions. Can be used as food additive, especially at a limited level.
Vitamin Bt:
Vitamin Bv: type B6 except pyridoxine
Vitamin Bw: a type of biotin other than D-biotin
Vitamin Bx: para-aminobenzoic acid
About 20% of older people are deficient in vitamin B12. Most vegans are also at risk for B deficiency. However, not only vegetarians and the elderly need vitamins of this group. It turns out that supplements of such vitamins are one of the possible ways reducing occupational stress and improving productivity. Another important benefit of taking them is to reduce the risk of cardiovascular disease and malignant neoplasms. Our pharmacies sell a variety of vitamin complexes. Let's consider, which vitamins contain more vitamin B.
Vitamins rich in B vitamins
Let's compare the amount of B-group vitamins in vitamin-mineral complexes
We select for analysis the most popular domestic and imported complexes containing B vitamins, which are available in tablet form: Centrum, AlphaVit, Vitrum, Complivit, Supradin, Multi-Tabs, Perfectil, Duovit, Neurobion, Doppelhertz, Milgamma. They can be conditionally divided into:
- combined with other vitamins and minerals,
- specialized (containing the B-complex in an increased dosage).
Combined multivitamin-mineral complexes
These include Vitrum, Centrum from A to Zinc, AlfaVit Classic, Perfectil, Complivit, Supradin, Multi-Tabs Classic, Duovit. They contain the entire B-group:
- B1 - thiamine,
- B2 - riboflavin,
- B5 - pantothenic acid,
- B6 - pyridoxine,
- B9 - folic acid,
- B12 - cyanocobalamin.
In AlphaVit, Vitrum, Duovit, Complivit, Multi-Tabs and Centrum, thiamine, pyridoxine and riboflavin are contained within daily allowance(1-1.5 mg) and differ slightly between drugs.
If you are looking for B vitamins with trace elements, pay attention to Perfectil and Supradin. Compared to other drugs in this group, they have more:
- thiamine approximately 10-20 times,
- riboflavin 2.5-4 times,
- pyridoxine by 5–10 times.
Pantothenate (B5) is the most in Perfectil (40 mg), and B12 is in Complivit (0.0125 mg). The concentration of folate in all preparations is in the range from 0.1 to 0.5 mg. Biotin (B7) is found only in AlfaVit, Vitrum, Centrum, Perfectil and Supradin, and in Supradin its concentration is an order of magnitude higher compared to the rest.
| Complex | The amount of B vitamins in 1 tablet (mg) | ||||||
|---|---|---|---|---|---|---|---|
| B1 | B2 | B5 | B6 | B7 | B9 | B12 | |
| AlfaVit Classic | 1.5 | 1.8 | 5 | 2 | 0.05 | 0.1 | 0.003 |
| Vitrum | 1.5 | 1.7 | 10 | 2 | 0.03 | 0.4 | 0.006 |
| Doppelgerz Active Folic acid + Vitamins B6 + B12 + C + E | — | — | — | 6 | — | 0.6 | 0.005 |
| Doppelgerz Active Magnesium + B Vitamins | 4.2 | — | — | 5 | — | 0.6 | 0.005 |
| Duovit | 1 | 1.2 | 5 | 2 | — | 0.4 | 0.003 |
| Complivit | 1 | 1.27 | 5 | 5 | — | 0.1 | 0.0125 |
| Milgamma Compositum | 100 (B)? | — | — | 100 | — | — | — |
| Multi-tabs Classic | 1.4 | 1.6 | 6 | 2 | — | 0.2 | 0.001 |
| Multi-tabs B-complex | 15 | 15 | 30 | 15 | — | 0.2 | 0.005 |
| Neurobion tablets | 100 | — | — | 100 | — | — | 0.24 |
| Perfectil | 10 | 5 | 40 | 20 | 0.045 | 0.5 | 0.009 |
| Supradin | 20 | 5 | 11.6 | 10 | 0.25 | 1 | 0.005 |
| Centrum from A to Zinc | 1.4 | 1.75 | 7.5 | 2 | 0.0625 | 0.2 | 0.0025 |
Specialized B-complexes
Such drugs include Vitamin B complex tablets Milgamma Compositum and Neurobion, Doppelherz brand preparations with vitamins B and Multi-Tabs B-complex. The principle of their creation is based on a combination of two or three nutrients interacting in the body with each other. Often the concentration of B-group vitamins in them is increased to therapeutic doses, because they are prescribed to compensate for a serious vitamin deficiency or in the complex therapy of nervous diseases.
As part of the Multi-Tabs B-Complex, all B vitamins are present, except for biotin. Compared with the above drugs, it contains increased content:
- riboflavin 3-8 times,
- pantothenic acid 4-6 times (but less than in Perfectil),
- thiamine 10–15 times (but less than in Supradin).
It is believed that reducing the level of homocysteine in the blood reduces the incidence of heart disease and Alzheimer's disease. Folic acid and cyanocobalamin (B12) are involved in the metabolic conversion of homocysteine to the beneficial amino acid methionine.
Clinical studies show that a diet deficient in these vitamins increases the risk of stroke. A folate and vitamin B12 supplement taken for 3 months reduces homocysteine levels by 32% and reduces the risk of colon cancer by 30-40% in people with a genetic predisposition to the disease.
It is on the basis of a combination of these vitamins that the preparations Doppelherz Active Folic Acid + Vitamin B and Doppelherz Magnesium + Vitamin B were created. The content of folic acid in them is increased to 0.6 mg, although the amount of vitamins B12 and B6 differs slightly compared to other complexes of this group .
The triad B1, B6 and B12, which is commonly used to treat peripheral neuropathy, is found in Neurobion. If we compare all the above-mentioned B vitamins in tablets, then it contains the highest concentrations of thiamine and cyanocobalamin (20 and 48 times more, respectively), and the amount of vitamin B6 exceeds the average daily dose by 50 times.
A feature of the drug Milgamma is that it contains a synthetic analogue of vitamin B1, benfotiamine (100 mg). Its advantage is that it is fat-soluble and therefore better absorbed in the gastrointestinal tract than thiamine. The dose of pyridoxine in Milgamma, as in Neurobion, is much higher than in all other multivitamins.
However, we should not forget that when choosing vitamins, one should not follow the principle “the more the better”, but remember that each vitamin has its own place and time. This is especially true of complexes in which vitamins are contained in therapeutic, and not in prophylactic dosages. Consultation with a doctor will save you from mistakes and help you choose the right drug individually.
This group of vitamins is extremely important for our body. B vitamins are involved in almost all life processes. Moreover, each of the "family" is responsible for its own, individual, processes. Let's look at them in order.
Vitamin B1, thiamine
Responsible for the normal activity of the kidneys, cardiovascular and nervous systems. Provides high level performance and stress resistance, and also improves appetite. Without it, the normal circulation of water in the body is impossible.
A lack of vitamin B1 can cause disorders of the gastrointestinal tract, heart rhythm disturbances, insomnia, neuroses and depression.
Vitamin Sources: grain bread, legumes, lean pork and brown rice.
Vitamin B2, Riboflabin
This vitamin is included in a record number of compounds in the body, which means that almost all reactions occur with its participation. Growth and development, tissue repair, the formation of red blood cells and the synthesis of hemoglobin would be impossible without it.
Must actively include in your diet liver, kidney, milk, eggs and cheese, to avoid anemia, skin damage and dermatological diseases, visual and metabolic disorders.
Vitamin B3, aka Vitamin PP, nicotinic acid
It’s worth starting with the most important function of this vitamin - protecting the body from pellagra. This disease has terrible symptoms: diarrhea, dementia, dermatitis ... It is also responsible for lowering the level of "bad" cholesterol and for the prevention of atherosclerosis. Nicotinic acid is involved in the processes of tissue respiration - without it, the appearance of the skin will never be perfect! So try to complement your menu dishes of meat and poultry, oily fish and potatoes.
Vitamin B4, choline
Responsible for the metabolism of fats in the liver and for the good condition of the nervous system. Lack of it will cause problems with growth, as well as with the liver and kidneys. To avoid them, start the day with oatmeal, fall in love cabbage salads and cereal bread.
Vitamin B5, pantethonic acid
Responsible for muscle tone, for a high level of activity, for thermoregulation. Since it is involved in the synthesis of adrenal hormones and blood antibodies, it protects the body from the penetration of infections and the formation of malignant tumors. With a deficiency, a person will feel general weakness and lethargy. You can correct the situation by leaning on dried fruits, nuts, cereal bread, offal.
Vitamin B6, pyridoxine
Vitamin responsible for the production of serotonin - the same hormone " Have a good mood". He also participates in the synthesis of many essential elements, lowers cholesterol levels. Without it, you risk getting skin and vision problems, as well as depression and insomnia. Make sure that the diet is constantly present yeast, eggs, grains, meat and fish.
Vitamin B7, biotin
With its help, they are released from food nutrients. If there is a lack of biotin, disturbances in carbohydrate and amino acid metabolism are inevitable. The synthesis of fatty acids is also disrupted, which will manifest itself in changes in the skin, hair loss and stratification of nails. If you notice these symptoms in yourself, enter into the diet liver dishes, whole grain rye and rice bran, peanuts and walnuts.
Vitamin B8, inositol
This vitamin is little known, but it is a real antidepressant, responsible for the normal functioning of the nervous system. Want to be more resilient to stress and sleep better? First of all, start using Sesame oil, and fish caviar, whole grains and grapefruits.
Vitamin B9, folic acid
Participates in the synthesis of nucleic acids, promotes the formation of red blood cells and cell division. Indispensable for pregnant women - it is impossible without it normal development fruit! - and generally regulates all hormonal processes in female body. There are many products from which you can get it: green leafy vegetables, pumpkin, carrots, nuts, dates, barley, buckwheat and oatmeal, bran, legumes, yeast, mushrooms, bananas, oranges, apricots, melons, meat, liver, milk, egg yolk - choose to your taste.
Vitamin B10, para-aminobenzoic acid
This acid is very important for the normal functioning of the intestines, for the breakdown of protein and hematopoiesis. Also responsible for good condition skin, preventing premature aging, wrinkle formation and sunburn. It is a powerful antioxidant. Due to these properties, it is widely used in cosmetology. B10 can be gleaned from bran, potatoes, mushrooms, nuts, carrots, rice, wheat germ, molasses, meat, cheese, eggs, fish, dairy products.
Vitamin B11, levocarnitine
Responsible for ensuring that all body systems have enough energy. Of course, the body itself is able to synthesize this substance in sufficient quantities, but under extreme loads it is better to nourish it. sprouted grains, yeast and meat products.
Vitamin B12, cyanocobalamin
Especially important for the circulatory and nervous systems. Participates in the synthesis of hemoglobin, the synthesis of antibodies and red blood cells. B12 helps the brain work: in the elderly it prevents dementia, and in children it increases the ability to learn. Supports the health of the liver and male reproductive system. So don't forget about seaweed, soy, poultry, oily fish, eggs and milk!
As we can see, all the vitamins of this group are important and necessary, so it is necessary that the daily menu be varied and rich.