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    Vitamin B

    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.

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