Vitamin B (group)

Useful properties of B vitamins

There are many opinions regarding the health benefits of various B vitamins. Thiamine is thought to help maintain well-being in people with a disease that is also associated with low levels of pyridoxine and cobalamin. High doses of niacin, prescribed by your doctor, lower cholesterol and balance lipoproteins. Some evidence suggests that niacin can prevent adolescent (type 1 insulin dependent) in at-risk children by maintaining pancreatic insulin excretion longer than usual. 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 beneficial effect on behavior in children. Cobalamin supplementation has been shown to improve male fertility. Depression, dementia, and mental impairment are often associated with deficiencies in both cobalamin and folate. Folic acid can reduce the likelihood of cervical or colon cancer in certain risk groups.

B vitamins play a key role in the formation of DNA, being responsible for the speed of some processes. Severe deficiency of B vitamins can lead to disruptions in the formation of new cells and their uncontrolled growth, which in turn can lead to cancers.

B vitamins, among other substances (such as vitamins C, D, E, fats, coenzyme Q10, lipoic acid), are very important for heart health. Especially notable is the role played by folic acid, B6 and B12 in lowering homocysteine ​​levels. Although this has not been officially confirmed by medicine, many studies have found 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 in heart disease.

Psychiatrists are also increasingly turning to B vitamins as a treatment. Together with vitamin C, they help maintain an effective adrenal gland response to stress. Numerous 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 folate levels, vitamins B6 and B12, and a higher prevalence of depressive symptoms. B-vitamin deficiency is also associated with anxiety disorder and especially obsessive-compulsive disorder. Many doctors are starting to treat OCD with therapeutic doses of the vitamin inositol.

Finally, one cannot fail to note the influence 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 required to carry them out. These vitamins are water-soluble, that is, they are not deposited in the body’s fatty tissues, but are excreted in the urine. Absorption of B vitamins occurs in the digestive tract and usually requires certain substances (proteins) in the body to 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) contains an enzyme (thiaminase) that breaks down thiamine in the body. Therefore, people who consume large amounts of these foods may experience symptoms of vitamin B1 deficiency. In addition, thiamine interacts with magnesium; without it, B1 cannot transform into its biologically active form. Riboflavin should not be taken with calcium, which reduces absorption. Niacin works with zinc to provide higher levels of zinc in the liver. Copper increases the body’s need for vitamin B5. Vitamin B6 (pyridoxine) is advised to be used with magnesium, among the positive effects of this combination is the relief of symptoms of premenstrual syndrome. A combination of pyridoxine and thiamine, as well as pyridoxine and vitamin B9 is undesirable. Folic acid is undesirable to use 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 if thiamine and copper are taken at the same time.

The best food combinations for assimilating B vitamins:

1. 1 Pumpkin pudding with chia seeds. Ingredients: milk, puree, chia seeds, maple syrup, sunflower seeds, almonds, fresh. Contains thiamine, biotin, proteins, fiber and many other beneficial substances.
2. 2 Quinoa and kale salad. Ingredients: quinoa, fresh kale, red cabbage, dill, boiled eggs, rice vinegar, extra virgin olive oil, black pepper. Contains riboflavin, biotin, folic acid and cobalamin.
3. 3 Gluten-free salad with quinoa and broccoli. Ingredients: fresh, quinoa, cucumber, cherry tomatoes, pumpkin seeds, sea salt, black pepper, Dijon mustard, vinegar, extra virgin olive oil, maple syrup. Contains thiamine and riboflavin.
4. 4 Gluten Free Stuffed Quinoa Peppers. Ingredients:, green bell peppers, canned lentils, fresh, feta cheese, frozen corn grains, salt, black pepper. Contains thiamine, riboflavin, pyridoxine, folic acid, pantothenic acid and cobalamin.

In the absence of medical contraindications, diseases, and ethical preferences, B vitamins are best obtained from food. These vitamins are widespread in many foods and it is easy to find a diet that would replenish the supply of vitamins and would suit everyone’s taste. The exception is vitamin B12, which can only be obtained from animal products, and therefore, in its natural form, is difficult for vegans to obtain. In this case, under the supervision of a physician, synthetic vitamins are prescribed. In spite of everything, uncontrolled intake of synthetic vitamins can not only not be beneficial, but also harm. Therefore, it is recommended to consult a doctor before taking any vitamins.

Use in official medicine

Due to the fact that each vitamin of group B has its own functions, one or another vitamin is prescribed by a doctor depending on the direct indications.

A complex of B vitamins is prescribed, first of all, with a clear deficiency, insufficient absorption or with a limited diet. Also, I often advise these vitamins to be taken in old age, as well as to people who drink alcohol or smoke. Folic acid is often prescribed during preparation or during pregnancy, as it contributes to the correct development of the fetus. In addition, a complex of B vitamins in the form of medicines is advised to be taken in such cases:

• to accelerate wound healing;
• with stomatitis;
• to improve the physical fitness of athletes;
• ;
• with anxiety;
• as part of complex therapy with;
• to relieve the symptoms of premenstrual syndrome;
• with attention deficit hyperactivity disorder;
• for relief of acute pain syndrome.

Currently, B vitamins can be purchased in pharmacies both individually and in the form of a complex. Most often, multivitamins come in pill 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 accelerate the absorption of substances – and capsules.

The use of B vitamins in traditional medicine

Folk doctors, as in traditional medicine, recognize the importance of the B complex vitamins in energy production, overall body health, and skin, hair and nail health. Ointments containing B vitamins (especially B6) are recommended. Rubs with vitamins B1, B2 and B6 are used for. There are also popular recipes for treating anemia with foods that contain high amounts of vitamin B12. Especially useful is an extract from the liver of a calf, which is rich in vitamins, and the amount of fat and cholesterol is minimal.

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 Australian participants who took high-vitamin B supplements before bed for five consecutive days. Vitamin B6 had no effect on the brightness, quirkiness, or color of dreams and other aspects. Some of the participants took a placebo drug, while the rest took 240 mg of vitamin B6 just before bedtime. Many subjects, who had rarely remembered their dreams before, admitted that after taking the vitamin, it was easier for them to remember what they dreamed. However, study leaders warn that long-term use of such doses of pyridoxine should be supervised by a healthcare professional.
• A recent report published in the Journal of the Endocrine Society looks at a case of misdiagnosis due to taking a biotin supplement known as vitamin B7. The patient was taking 5000 mcg of biotin daily, which led to erroneous clinical trials, unnecessary radiography, analyzes, and almost entailed a complex invasive procedure that is prescribed for hypercoagulation. This is because doctors suspected the patient had hypercortisolemia or a tumor that produces testosterone. As it turned out, the primary symptoms were caused by excessive consumption of biotin, which is traditionally considered a vitamin that improves the condition of skin, hair and nails.
• A review article published in the Journal of the American Institute of Cardiology hypothesizes that vitamin supplementation has no benefit in preventing or treating heart disease. The researchers found that data on the four most commonly used supplements – multivitamins, vitamins D, calcium, and vitamins C – did not show positive results in preventing cardiovascular disease, or that there was no change in mortality rates from all of the above. The only exceptions were folic acid and group B multivitamins, in which folic acid was a component. Vitamin B9 has been shown to reduce the risk of stroke. At the same time, niacin (vitamin B3) and antioxidants have been linked to an increased risk of death from heart disease.

Use of B vitamins in cosmetology

It can be said without a doubt that B vitamins are vital for 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, which include B vitamins, are most often positioned as strengthening, restoring and improving pigmentation. The healthiest and most commonly used natural foods containing vitamins are raw eggs and aloe vera juice. Various oils, honey and herbal decoctions are added to them. Thus, a mixture of substances necessary for hair (vitamins B, A and E) is obtained, which has antiseptic, antioxidant and conditioning properties. Such compositions, for example, are a mixture of egg yolk, burdock oil, honey and 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 pharmacy vitamins for hair are vitamins B1, B3, B6 and B12.

B vitamins are essential. They have regenerative and antioxidant properties. In addition, in combination with other ingredients, they provide additional benefits as a rejuvenating, protective, moisturizing and antibacterial agent. Products used in face masks are egg, banana, spinach, almonds, oatmeal,.

• An effective recipe is considered a mask, which includes a pinch of sea salt, a pinch of turmeric, a teaspoon of honey, natural yogurt and half a banana in the form of mashed potatoes.
• For oily skin, a mask with 1 teaspoon of aloe vera juice, 1 teaspoon of chamomile broth, half a teaspoon of lemon or apple cider vinegar, half a mashed banana and 1 teaspoon of starch is recommended.
• A homemade scrub can be made with 1 teaspoon of honey, 1 teaspoon of oatmeal, a pinch of salt, a pinch of brown sugar, 1 teaspoon or almonds, and 1 teaspoon of kiwi, pineapple, or papaya puree.
• For aging skin, an antioxidant mask with 1 teaspoon of argan oil, 1 teaspoon of honey, guava puree, 1 teaspoon of sunflower oil and 1 teaspoon of ground may be suitable.

Biotin, vitamins B6 and B12 are very important for the health of nails. It is advised to use almond oil, 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 the access of all vitamins and minerals from food. A healthy body, in which there are enough essential substances, looks beautiful and well-groomed.

The use of B vitamins in animal husbandry

As with human health, B vitamins are vital for animals. They support 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 indispensable, therefore it is necessary to ensure the access of the whole complex to the body. Typically, commercial animal feed is 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 by-products, 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 bedding solution, and most commercial plant biostimulants.

One of the best uses for B vitamins is to help plants recover from transplant. When the plant is transplanted, the microscopic root hairs are often damaged, making it difficult to get enough water and minerals. The addition of B-vitamins to the irrigation water gives the plants the boost they need. B-vitamins are also helpful when transplanting from soil to hydroponics. To do this, before transplanting, the plant is immersed in water enriched with B vitamins.

Dangerous properties of B vitamins, their contraindications and warnings

Deficiency of each of the vitamins of the complex manifests itself in the form of certain symptoms, in each case they may differ. And only a doctor, after conducting special studies, will be able to tell whether you have a deficiency of one or another vitamin. However, there are the most common symptoms of a B vitamin deficiency, including:

• nervous disorders;
• visual disturbances;
• inflammation of the tongue, skin, lips;
• ;
• anemia;
• depression, anxiety, increased fatigue;
• confusion of consciousness;
• hair loss;
• sleep disturbance;
• slow healing of wounds.

In many cases, large doses of water-soluble vitamins can be taken without side effects since excess amounts are easily excreted from the body. However, if you take more than 500 mg of niacin daily, liver inflammation can develop. Niacin can also make it difficult to control blood sugar levels in diabetics, as well as increase uric acid levels, which will exacerbate. In addition, excess niacin increases gastric acid secretion and lowers blood pressure. However, the form of niacin known as inositol hexaniacinate generally does not produce these effects.

High doses of pyridoxine can cause liver inflammation or permanent nerve damage.

High doses of vitamin B2 can cause discoloration of the urine, this is a normal side effect and is not harmful to the body.

In general, B vitamins are non-toxic and there have been no severe side effects when the daily requirement is exceeded. However, all vitamin preparations should be taken with caution and the attending physician should be consulted about contraindications and interactions with other medications.

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