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Vitamin B
Vitamins are organic compounds that are essential for the proper functioning of the body. B vitamins are among the most diverse representatives of these micronutrients. They are water-soluble and dissolve in water upon entering the body.
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B Vitamins and Their Role in the Body
B vitamins are involved in the regulation of almost all systems. If you have any health issues, there is a high chance you are deficient in one of the B vitamins.
- Vitamin B1 (thiamine): Participates in carbohydrate metabolism and helps the body convert food into fuel. It is also important for the normal functioning of the nervous system.
- Vitamin B2 (riboflavin): Helps produce a coenzyme involved in cellular respiration. It is important for healthy skin, eyes, and the nervous system.
- Vitamin B3 (niacin): Participates in the metabolism of fats, proteins, and carbohydrates. Helps reduce bad cholesterol in the blood.
- Vitamin B5 (pantothenic acid): Participates in the synthesis of fats, proteins, and hormones. Helps the body convert food into energy.
- Vitamin B6 (pyridoxine): Essential for normal brain and nervous system function. Participates in the metabolism of amino acids and haemoglobin production.
- Vitamin B7 (biotin): Important for healthy skin, hair, and nails. Participates in the metabolism of fats and carbohydrates.
- Vitamin B9 (folic acid): Essential for the formation of DNA and RNA, which is important for cell division and tissue growth. Particularly important during pregnancy.
- Vitamin B12 (cobalamin): Participates in the formation of red blood cells and supports the health of the nervous system.
Vitamin B Daily Requirements
Our bodies need vitamins every day. Daily vitamin intake is measured in milligrams and shows how much substance is required depending on age and sex.
Adults
|
9-13 years |
14-18 years |
19-70 years |
70+ years |
|||||
|
M |
F |
М |
F |
М |
F |
М |
F |
|
|
B1 |
0,9 |
1,2 |
1 |
1,2 |
1,1 |
1,2 |
1,1 |
|
|
B2 |
0,9 |
1,3 |
1 |
1,3 |
1,3 |
|||
|
B3 |
12 |
16 |
14 |
16 |
14 |
16 |
14 |
|
|
B5 |
3,5 |
5 |
4 |
5 |
5 |
5 |
5 |
|
|
B6 |
1 |
1,3 |
1,2 |
1,3 |
1,3 |
1,7 |
1,5 |
|
|
B7 |
0,0025 |
0,005 |
||||||
|
B9 |
0,3 |
0,4 |
0,4 |
0,4 |
||||
|
B12 |
0,0018 |
0,0024 |
0,0024 |
0,0024 |
||||
Childres
|
0-6 months |
7-12 months |
1-3 years |
4-8 years |
|
|
B1 |
0,2 |
0,3 |
0,5 |
0,6 |
|
B2 |
0,3 |
0,4 |
0,6 |
0,6 |
|
B3 |
2 |
4 |
6 |
8 |
|
B5 |
1,5 |
2 |
2,5 |
3 |
|
B6 |
0,1 |
0,3 |
0,5 |
0,6 |
|
B7 |
0,001 |
0,0015 |
||
|
B9 |
65 |
80 |
150 |
200 |
|
B12 |
0,4 |
0,5 |
0,9 |
1,2 |
The daily requirement increases during pregnancy and lactation, which is especially relevant for folate. Women need 0.6 mg of folate during pregnancy and 0.5 mg during breastfeeding.
Vitamin B Deficiency
Each group of B vitamins has its own unique functions in the body, and a deficiency can lead to various symptoms. Here are the main symptoms of each deficiency:
Vitamin B1 (thiamine) deficiency:
- Weakness and fatigue
- Loss of appetite
- Digestive disorders
- Insomnia
- Nervous system problems, including insomnia and irritability
Vitamin B2 (riboflavin) deficiency:
- Inflammation and irritation of mucous membranes (especially around the mouth and eyes)
- Chapped lips
- Skin rashes
- Headache
Vitamin B3 (niacin) deficiency:
- Pellagra (a skin disease characterized by rashes, dryness and flaking of the skin)
- Diarrhea
- Weakness and fatigue
- Insomnia
- Digestive problems
Vitamin B5 (pantothenic acid) deficiency:
- Fatigue
- Insomnia
- Loss of appetite
- Abdominal pain
- Depression
Vitamin B6 (pyridoxine) deficiency:
- Anaemia
- Skin inflammation
- Cramps and numbness in the arms and legs
- Nervous system disorders, including depression and insomnia
Vitamin B7 (biotin) deficiency:
- Poor skin, hair, and nails condition
- Dermatitis
- Weakness and fatigue
- Loss of appetite
Vitamin B9 (folic acid) deficiency:
- Anaemia
- Digestive problems
- Deterioration of immunity
- Risk for pregnant women: birth defects
Vitamin B12 (cobalamin) deficiency:
- Anaemia
- Weakness and fatigue
- Insomnia
- Memory and concentration problems
- Tingling and numbness in the arms and legs
Vitamin B Overdose
An overdose of B vitamins, just like any other vitamin, can be dangerous and cause a variety of undesirable consequences. Here are some common risks and symptoms of a B vitamin overdose:
- Symptoms of poisoning: Uncontrolled intake of large doses of B vitamins can cause symptoms of poisoning such as nausea, vomiting, abdominal pain, headaches, and diarrhoea.
- Increased risk of allergic reactions: An overdose of B vitamins may increase the risk of allergic reactions such as skin rashes, itching, swelling, etc.
- Nerve symptoms: High doses of vitamin B6 (pyridoxine) can cause nerve symptoms, including numbness, tingling, and cramps.
- Masking of other problems: Prolonged consumption of large doses of B vitamins might disguise other medical conditions since some symptoms of overdose may resemble symptoms of other diseases.
- Liver problems: Large doses of certain B vitamins, such as niacin (vitamin B3), can have negative effects on the liver.
To avoid overdosing on B vitamins, you should follow the recommended dosage indicated on the supplement packaging or your doctor's recommendations if you are taking B vitamins for medical reasons.