Beneficial properties of b vitamins. B vitamins: side effects

B vitamins are one of the first fundamental things that you should take care of if you are suddenly overtaken by a loss of energy, irritability or bad dream. Without these vitamins, most mental health activities will turn out to be, if not meaningless, then temporary and incomplete.

Review

B vitamins- these are several water-soluble substances that are united by the presence of nitrogen in the molecule. The best known are the 8 B vitamins:

• thiamine (vitamin B1)
• riboflavin (vitamin B2)
• Niacin (vitamin B3)
• pantothenic acid (vitamin B5)
• pyridoxine (vitamin B6)
• biotin (vitamin B7)
• folic acid (vitamin B9)
• cobalamin (B12)

In addition to them, two more vitamins are essential for health:

• inositol (vitamin B8)
• choline (vitamin B4)

Below is a table that briefly describes the role of each vitamin listed above.

Vitamin	Functions in the body
B1 (thiamine)	Participates in the processing of fats, carbohydrates and proteins into energy
B2 (riboflavin)	Participates in all types of metabolic processes, normalizes the condition of the skin, visual functions, mucous membranes
B3 (niacin)	Participates in the synthesis of proteins and fats, releases energy from potassium-containing nutrients
B4 (choline)	Reduces blood sugar levels, protects cell membranes from destruction and damage, has calming properties, normalizes fat metabolism and helps weight loss
B5 (pantothenic acid)	Participates in the formation of “good” cholesterol, releases food energy
B6 (pyridoxine)	Regulates activity nervous systems s, participates in the regeneration of red blood cells, carbohydrate metabolism, hemoglobin synthesis, promotes the formation of antibodies
B7 (biotin)	Improves the condition of skin and hair, heals sweat glands, nerve tissue and bone marrow
B8 (inositol)	Regulates cholesterol levels, prevents the development of atherosclerosis, stimulates brain activity, promotes weight loss
B9 (folic acid)	With the help of vitamin B9, nucleic acid is formed and cell division occurs, red blood cells are formed
B12 (cobalamin)	Helps the formation of red blood cells, promotes growth and activity of the nervous system

When choosing specific group B drugs, two criteria should be followed.

• The form in which each vitamin is presented. It is highly advisable to give preference to bioavailable forms, as they are much better absorbed by the body.
• Dosage of each vitamin.

Forms of B vitamins

The table shows the standard synthetic (cheapest) as well as the most bioavailable (absorbable by the body) forms of each vitamin. Obviously, it is better to choose those drugs that contain B vitamins in a bioavailable form.

Vitamin	Standard form	Best (bioavailable) form
B1 (thiamine)	thiamine hydrochloride	thiamine hydrochloride, Thiamine carboxylase chloride
B2 (riboflavin)	riboflavin	riboflavin, riboflavin 5-phosphate
B3 (niacin)	niacin	niacin, niacinomide
B4 (choline)	choline	choline, Choline bitartrate, Choline citrate, CDP-Choline
B5 (pantothenic acid)	pantothenic acid	pantothenic acid, calcium pantothenate
B6 (pyridoxine)	pyridoxine	pyridoxal 5-phosphate (P-5-P)
B7 (biotin)	biotin	biotin
B8 (inositol)	inositol	inositol
B9 (folic acid)	folic acid	folic acid, methyltetrahydrofolate
B12 (cobalamin)	cyanocobalamin	methylcobalamin, adenosylcobalamin, dibencoside

Dosage of B vitamins

There are two dosage parameters to consider:

• RDA (Recommended Daily Allowances) - minimum daily requirement to prevent vitamin deficiencies (it is from this that the percentage (%DV) indicated on drug labels is calculated),
• USL (Upper Safe Levels) - maximum safe daily dosages allowed in supplements for short-term (up to 1-2 months) course use.

Table with dosages of each vitamin for people over 19 years of age:

If you look closely at this table, you will see that the range of dosages from the minimum daily dose to the acceptable safe dose is very wide. The main thing is that the dosage of a particular vitamin in a particular preparation does not exceed the USL value.

Specific drugs

So, when choosing a particular drug, we look at:

• form of each vitamin,
• its dosage.

Let's see what we can choose for a preventive course of taking B vitamins from the rich variety that is offered on iHerb. And the choice at first glance is truly wide. However, if we filter the assortment according to the specified criteria, then the bottom line will not be that many drugs. Here are just a few of them.

Natural premium B vitamins

These are the most the best complexes all-natural B vitamins available on iHerb. Their only drawback is the cost, but their price is completely justified.

Bioavailable synthetic drugs

These vitamins are cheaper than natural ones. The dosages of vitamins in these preparations are higher, since they are absorbed worse than natural ones. But these are still very high-quality drugs that cannot be compared with any pharmacy vitamins.

Choline and inositol

If you carefully study the composition of the preparations presented above, and any other B vitamin complexes, you will see that they do not include two vitamins: B4 (choline) and B8 (inositol). If you want to provide your body with full support of B-vitamins, then you have two options. Either take it (it is a source of choline and inositol) or purchase these two vitamins separately.

For example:

Important information

• The information provided here is for informational purposes only. They are not a recommendation for taking dietary supplements and are not an advertisement for these supplements.
• Remember: dietary supplements cannot be used to treat diseases; they are not an alternative to medications, much less to doctor’s prescriptions.
• Taking dietary supplements without a doctor's approval can be harmful to your health, especially if you have any medical conditions.

B vitamins are one of the most important groups of vitamins for human health, in the treatment of joints and other diseases, in eliminating pain and inflammation. Let's look at B vitamins in tablets, the names of the drugs, their prices and purposes, as well as how to choose for yourself suitable vitamins, why the dosages of these vitamins are overestimated by manufacturers of supplements and drugs and why you shouldn’t be afraid of this. And is it even necessary to take additional B vitamins?

B vitamins play the most important role in human health, being responsible for its functioning and the course of metabolic processes. In our body there is a huge amount various processes and only about 500 are known to man. B vitamins are responsible for the functioning of the body both at the molecular level, participating in cell division and growth, and at the level of entire systems: cardiovascular, muscular, bone, nervous, and are responsible for the functioning of the immune system.

B vitamins play a special role in the proper functioning of the nervous system and help the body cope with nervous disorders, depression, stress, prevent the destruction of brain cells and the onset of serious diseases of the nervous system.

Official medicine is of the opinion that a healthy person does not need to take these vitamins additionally. With rare exceptions, a person gets enough B vitamins from food.

But then quite fair discussions flare up. Firstly, healthy people almost none. Almost - this is because everything happens. Perhaps somewhere in Tibet you can find one like this. And this is a serious statement. It is not known who is considered healthy. Any deviation in any direction is considered a manifestation of an unstable condition and illness.

Sports, ecology, overexertion, stress, injuries, chronic diseases, poor nutrition (and this is generally a jungle to understand), excesses in food or vice versa restrictions, alcoholism, other bad habits, congenital and genetic abnormalities, even pregnancy - these are all unstable conditions , excessive stress on the body and manifestations of the disease.

Much in our lives still remains unclear and depends on the characteristics of an individual organism. And you have to decide for yourself what is needed and what is not. ( C "est la vie Se - French. Se la vie - Such is life.)

B vitamins for joints

And joint diseases include not only numerous arthritis and arthrosis, but also hernias, protrusions, curvatures, and degenerative changes in bone and cartilage tissue.

Nutrition and proper treatment physical activity are the main components of treatment.

In most cases, it is because of nutritional problems that metabolic disorders and degenerative changes occur in the tissues of the body. Therefore, having reached a state in which there is a lack of one or another element, a disease occurs.

B vitamins are very important for the health of the musculoskeletal system and the entire body. Therefore, it is logical that in order to eliminate the painful condition at all levels it is necessary to increase the amount of B vitamins.

Initially, the benefits and necessity of vitamin B for our vital functions were identified, but later scientists discovered that other important compounds can also be attributed to vitamin B. Since then, all these substances of the same type have been called B vitamins.

B vitamins– these are water-soluble nitrogen-containing substances, which include vitamins and vitamin-like substances that are important in the processes of metabolism and tissue trophism. They either must be supplied with food, or if there is a shortage, they must be synthesized by the body.

The list of activities and orientations of vitamins and vitamin-like substances of group B is very extensive and covers almost all known vital processes of the body.

Without knowing exactly the cause of diseases of the joints and joints, but knowing that the basis of everything is a violation of metabolic processes, it becomes clear why one of the components of the complex treatment prescribed by doctors is the use of B vitamins.

This large group includes: B1 (thiamine), B2 (riboflavin), B3 or PP (nicotinic acid), B4 (choline), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 or H (biotin), B8 (inositol ), B9 or Bc or M (folic acid), B10 or H1 (para-aminobenzoic acid), B11 or BT or T (carnitine), B12 (cyanocobalamin).

The sources of some B vitamins are only plants, others have only animal origin, and still others have both. Therefore, proper, nutritious and varied nutrition is an important condition for the body to obtain B vitamins.

Often, none of us can boast of this, and taking such vitamins and substances in the form of supplements becomes the only true and correct option, especially during periods of increased stress on the body.

Even if we eat well and personal chef They monitor this with a nutritionist; it is still impossible to track the amount of substances, much less achieve their increase if a problem arises. That is why, without even asking how we eat, the doctor prescribes this important group vitamins

In order not to satisfy only the interests of the doctor or, on the contrary, his indifferent attitude when the first vitamins available are prescribed, we ourselves must figure out which drugs are best to take for the best result.

Norms of B vitamins per day

Any vitamins and B vitamins as well is a vague and uncertain concept. The norms of vitamins for each of us at different times of life and situations are different. So far, scientists have not sufficiently discovered and illuminated this issue. Vitamin standards vary depending on age, lifestyle, environment and the presence of other concomitant diseases. And all this changes in our lives constantly.

Determining the norms will require a lot of work, research time and money, most of all. In this case, you can only average these indicators.

Essential nutrient standards were once defined as an indicator vital necessity(minimum quantity). That is, less than this norm causes disruption of the body’s vital functions, leading to illness and death. There was no talk about treatment with vitamins.

When compiling a complex of vitamins and indicating dosages, manufacturers rely on officially accepted DV standards (daily/daily consumption norms)- these are the very minimum dosages that were once accepted as necessary to prevent diseases from vitamin deficiency (vitamin deficiency).

These are doses averaged for all population groups, which are used to calculate food calorie standards, create diets, food baskets for the population, nutritional recommendations, and the like. Now there is a lot of controversy among scientists regarding these indicators, which have long been unreliable and do not reflect the needs of various population groups and do not correspond to the latest discoveries and research.

That is why there is another version of the rules that take into account the latest developments and research, but they remain unofficial for now and there are many reasons for this.

Well-known and proven manufacturers create their own complexes, focusing on latest achievements science. Taking into account the different needs for nutrients, complexes are produced for various needs and groups of people, which is absolutely correct.

That's why there is vitamin complexes for men and women, pregnant women, athletes, children, teenagers, seniors, etc. Everyone needs their own dosage of certain substances.

You probably know that during pregnancy the need for folic acid (vitamin B9) increases many times over. This means that a pregnant woman cannot take regular vitamins, but switches to vitamins for pregnant women, which take into account the new needs of the body. Athletes have their own needs for certain substances and their dosages need to be increased. In older people, when metabolic processes naturally decrease and the absorption of nutrients decreases, this must be taken into account. Everything is logical.

However, by law, manufacturers are required to indicate official standards and build on something common when creating combinations of vitamins and minerals. As a result, many people look at packaging of high-quality vitamins with huge percentages that exceed the norm, and panic.

Perhaps our manufacturers, without indicating all these norms and percentages of the established norms, do not want to bother us once again, as happens with imported drugs: the less you know, the better you sleep? Who knows... I would like to believe that this is just out of concern for customers.

As for complexes for joints and bones, they have their own combinations and dosages that are designed to better support the body in this direction. This also applies to B vitamins. After all, doctors prescribe them (in this case, when treating joints) as part of additional therapy.

We will examine the topic of norms of vitamins taken, their quantities and why manufacturers repeatedly increase the norms of vitamins in vitamin-mineral complexes in more detail.

It is important to remember that in addition to those used minimum standards and indicating the percentage of this indicator and the most adequate modern standards , there is also maximum standards some substances, exceeding which is not recommended to avoid complications. Sometimes this indicator is called toxicity threshold. In large volumes, beneficial substances become poisonous and toxic to the body.

The maximum levels of many vitamins, minerals and vitamin-like compounds are either not discovered and not studied, or they are very difficult to achieve, or so far no one has allocated funds for extensive research. Let us stick to what is and is known.

However, I also want to warn you. We are all different and if, even taking into account all the recommendations and dosages, vitamins are not absorbed (strongly colored yellow urine, a sudden change in health, allergic reactions), then this or that drug is not suitable for you, there is another problem that interferes with the absorption of nutrients and needs to be sorted out. That's how it is, it's not easy.

Below is a list of B vitamins. Let's look at the norms of vitamins, their functions in the body and how much they need to be taken. Also indicated maximum quantities, which it is advisable not to exceed in order to avoid undesirable consequences. The types of food products containing this or that vitamin are briefly indicated.

B vitamins*: names, designations, standards

Vitamin	Action	Recommended norm (M-men, F-women)/per day	Maximum dose per day	Contents in products
B1 (thiamine)	Takes part in metabolism and in obtaining energy from food. Important for skin, hair, muscles, brain, nervous system	M -1.2 mg; F-1.1 mg. In Russia: adults - 1.5 mg.,children - from 0.3 to 1.5 mg.	not defined	Contained in most foods taken: meat, cereals, milk, vegetables, fruits.
B2 (riboflavin)	Helps with energy, antioxidant. Important for skin, hair, blood, brain.	M -1.3 mg; F-1.1 mg. In Russia: adults - 1.8 mg, children - from 0.4 to 1.8 mg.	not defined	Contained in most foods: dairy products, cheeses, meats, whole grains and cereals, green leafy vegetables.
B3 or PP (nicotinic acid, niacin)	Help in obtaining energy. Important for skin, blood cells, brain, DNA production, nervous system.	M -16 mg; Zh-14 mg. In Russia: adults - 20 mg, children - from 5 to 20 mg.	35 mg (in Russia 60.0 mg)	Present in foods, it is synthesized by the body from the amino acid tryptophan with the help of vitamin B6. Present in: meat, poultry, fish, whole grains, mushrooms, potatoes.
B4 (choline)	Essential in the production of acetylcholine, which is necessary for nerve and brain actions and muscle contraction. Plays a role in the metabolism and transport of fats	M -550 mg; Zh-425 mg.	3500 mg	It is synthesized in small doses by the body when necessary, but it has not yet been clarified how, in what quantities and when. Found in foods, especially milk, eggs, liver, salmon and peanuts.
B5 (pantothenic acid)	Helps convert food into energy. Participates in the production of lipids, neurotransmitters, hormones, cholesterol and hemoglobin	M -5 mg; Zh-5 mg. In Russia: adults - 5 mg,children - from 1.0 to 5.0 mg.	not installed	Present in almost all food products, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomatoes
B6 (pyridoxine)	Participates in the synthesis and metabolism of amino acids. Helps reduce the risk of heart disease. Helps convert tryptophan into niacin and serotonin, a neurotransmitter that plays a key role in sleep, appetite and mood. Participates in the production of red blood cells and the functioning of the immune system.	Age 31-50 years: M -1.3 mg; F-1.3 mg. Age 51+ years: M -1.7 mg; F-1.5 mg. In Russia: adults - 2.0 mg, children - from 0.4 to 2.0 mg.	100 mg (in Russia 25.0 mg)	Refers to under-received vitamins for most people of different groups. Vitamin B6 deficiency is common. Contained in: meat, fish, poultry, legumes, soy products, potatoes, fruits (non-citrus): bananas, watermelon.
B7 or H (biotin)	Helps convert food into energy and synthesize glucose. Participates in the metabolism of fats and fatty acids. Required for healthy bones and hair.	M -30 mcg; F-30 mcg. In Russia: adults - 50 mcg, children - from 10 to 50 mcg.	not installed	Usually there is no shortage, it is present in many foods: whole grains, organ meats, egg yolks, soybeans, fish. A certain amount is produced by bacteria in the gastrointestinal tract. However, it is not yet clear how much and how it is used by the body.
B8 (inositol)	Takes part in fat and cholesterol metabolism and is necessary for the cells of the gastrointestinal tract, eyes, heart, and brain. Has calming properties	M -300-1000 mg (not precisely defined); Zh-300-1000 mg (not precisely defined).	not defined	Present in sufficient quantities in food. There is usually no deficiency, but it is possible due to severe stress, illness, bad habits
B9 or Bc or M (folic acid)	Vital for creating new cells, metabolizing amino acids, creating blood cells. Prevents brain and spinal defects when administered early; should be taken regularly by all women of childbearing age, as women may not know they are pregnant in the early weeks of pregnancy. May lower homocysteine ​​levels and may reduce the risk of heart disease. May reduce the risk of colon cancer. Eliminates the risk of breast cancer among women who drink alcohol.	M -400 mcg; F-400 mcg. In Russia: adults - 400 mcg, children - from 50 to 400 mcg.	1000 mcg	Refers to substances that are under-received by most people of different groups. Sometimes folic acid masks B12 deficiency, which can lead to severe neurological complications. Must be taken in sufficient quantities along with vitamin B12. Contained in: whole grains and cereals, asparagus, spinach, broccoli, legumes, Orange juice, tomato juice.
B10 or H1 (para-aminobenzoic acid)	Takes part in many metabolic processes. It is an antioxidant, promotes the production of B9, activates gastrointestinal microflora, promotes protection against UV radiation and much more.	M -100 mg; F-100 mg.	4 g (therapeutic dosage, not exactly established)	Usually comes in sufficient quantities from food with a normal varied diet. Possible deficiency after serious illness, injury, or surgery. Sources - products of animal and plant origin
B11 or BT or T (carnitine, L-carnitine)	Takes part in hematopoiesis and blood clotting, has fat-burning properties, improves the functioning of the gastrointestinal tract and cardiovascular system and much more.	M - up to 300 mg; F - up to 300 mg.	not installed	It is synthesized by the body in sufficient quantities. Required in increased quantities during physical activity. It is a common sports supplement. Contained in products of plant and animal origin.
B12 (cyanocobalamin)	Helps lower homocysteine ​​levels and may reduce the risk of heart disease. Helps in the creation of new cells and the breakdown of certain fatty acids and amino acids. Protects nerve cells and stimulates their normal growth. Participates in the synthesis of red blood cells and DNA.	M -2.4 μg; F-2.4 mcg. In Russia: adults - 3.0 mcg, children - from 0.3 to 3.0 mcg.	not defined	Refers to important and often under-received vitamins. Some people, especially older people, are deficient in vitamin B12 and have trouble absorbing the vitamin from food. Vegetarians often don't get enough B12 because it is found in animal products. Often must be taken as a supplement. Lack of vitamin B12 can lead to memory loss, dementia, numbness in the arms and legs. Found in: meat, poultry, fish, milk, cheese, eggs, whole grains, fortified soy dairy products.

*— these tables are based on research data from Harvard Medical University dated August 14, 2017 ( latest edition) and norms of physiological needs for energy and nutrients for various population groups Russian Federation(MR 2.3.1.2432-08).

The listed vitamins and vitamin-like substances are usually classified as group B vitamins. But most often, the following basic vitamins and substances are present in vitamin-mineral complexes or group B complexes:

1. B1 (thiamine),
2. B2 (riboflavin),
3. B3 or PP (nicotinic acid),
4. B5 (pantothenic acid),
5. B6 (pyridoxine),
6. B7 or H (biotin),
7. B9 or Bc or M (folic acid),
8. B12 (cyanocobalamin).

Unfortunately, on many of our vitamins the norms are not indicated, but simply the amount of substances is given.

B vitamins in ampoules and tablets. Which is better?

B vitamins are available in injectable and tablet form. What is better to use and choose?

As you can see from the table above, B vitamins are very important for the body. Nature itself has made sure that there is no shortage of them in our lives. With food (with normal nutrition) we get enough of these vitamins, with rare exceptions, and what we don’t get can be synthesized by our body independently.

But various illnesses, injuries, stress, ecological situation disrupt this process of obtaining and assimilating B vitamins. Then medications come to the rescue. That's right. B vitamins in increased (therapeutic) dosages are already considered medicines and are prescribed by doctors of various specialties for neurology, diseases of the musculoskeletal system and others.

Which is better and more effective to use? Tablets or injections of these vitamins?

First of all, it must be said that B vitamins are quite difficult to absorb by the body through the digestive system. Some are able to accumulate and even undergo an metabolic cycle in the body. It takes a lot of time. Many vitamins in this group require other internal factors and elements to be absorbed. If this process is disrupted somewhere, then the vitamin simply passes by.

In the event of increased stress, any chronic diseases, abnormalities and nutritional deficiencies best choice There will be a complex vitamin preparation with a high content of B vitamins, or a separate complex of B vitamins.

However, there are other situations. Diseases that, reaching their peak, disrupt normal life activities and force them to consult a doctor. In this case, prompt treatment and elimination of painful symptoms are necessary. It is in this case that significantly increased therapeutic dosages are used. If the situation allows, the doctor will prescribe them orally (tablets). If not, you will have to undergo a course of injections. Injections of increased amounts of B vitamins are prescribed by a doctor!

It is possible that certain B vitamins may not be absorbed through the digestive system. This is preceded by diseases, surgeries, long-term treatments and much more. These are also indications for injection drugs.

Vitamin B injections are very painful and even the use of an anesthetic (painkiller) such as lidocaine does not help.

B vitamins - milgamma

In our country, the drug Milgamma is quite common and well known. The drug is presented in the form of ampoules with liquid contents for intramuscular administration and in tablet form.

Milgamma- combined medicine to prevent degenerative diseases of the nervous system and musculoskeletal system. Contains vitamins B₁, B₆ and B₁₂, as well as lidocaine (pain reliever). It has an analgesic effect, improves blood circulation, stimulates the regeneration of nervous tissue, and improves the conduction of nerve impulses. /Wikipedia/

Apart from the quantity of substances, there is no other information on the packaging. However, this is a medicine and the timing and dosage of the drug is supposed to be prescribed by a doctor.

Now let’s move on to analogues of group B drugs that can compensate for the lack of group B vitamins. We will look at what you can drink and what you can’t and how to drink it.

B vitamins in tablets: drug names, prices, effectiveness

B vitamins - Berocca

The drug from our pharmacies is B vitamins - Berocca. One of the purposes is nervous tension, depression and stress.

According to the presented table and standards of substances, as well as maximum dosages, we see that the vitamins in the drug, although presented in increased dosages, do not have upper limits. And the absence of indications of exceeding standards does not raise unnecessary questions in your mind. Everyone is happy.

Of course, this does not mean that vitamins are good or bad, and in certain situations, if you know how and when to take them, then you can supplement with this complex. If a doctor prescribes it, then you will go buy it without question. In any case, it is better to take mono drugs (one substance or one group) when prescribed by a doctor.

Vitamin-mineral complexes with B vitamins

If you decide to enrich your diet with B vitamins without consulting a doctor and without knowing how much and what you may be missing, then I recommend starting with a regular high-quality vitamin and mineral complex. Believe me, in any case, it is impossible to imagine any complex without these important vitamins.

In nature, B vitamins are not found separately; they always interact with each other. This is why in very rare cases it is necessary to purchase these vitamins separately. It is much more correct to use a group of these vitamins. After all, only in interaction do they have a beneficial effect on the body.

Let's consider a very rich vitamin-mineral complex, which is intended for men, but we will analyze specifically the group of B vitamins. The indicated huge percentage of the norm for these particular vitamins on imported drugs always causes bewilderment.

Now Foods, Adam, Men's Multivitamin upper class, 180 gelatin capsules

A very popular vitamin and mineral complex from a company known for its quality and variety of various supplements Now Foods . Here we see not only vitamins, their quantity and norm from the minimum established value, but also the form of the vitamin. If you do not tolerate this form well, then you can choose a complex where this vitamin is presented in a different form. It’s very convenient and you don’t have to tear your hair out: “What should I do? The doctor prescribed vitamins, but they don’t suit me and my stomach hurts!”

This complex is positioned as a supplement for men involved in sports. Understanding the increasing needs for these vitamins for athletes, taking into account the poor digestibility and difficulty of absorption of B vitamins and others scientific research in this area, the manufacturer has repeatedly increased the dose of the vitamin and honestly indicated the excess from the standard norm.

But look carefully: multiply increased doses of vitamins do not have an established upper limit, and those that do do not exceed the maximum dosages. These dosages are designed for 2 capsules and if you do not have strong physical activity, you can reduce the dosage by half.

Rainbow Light, Just Once, Food Based Multivitamin, 120 Tablets

Another quality complex. We will also consider only B vitamins.

U RainbowLight General purpose vitamins are hard to find. All complexes are developed taking into account the needs of different population groups and have their own standards and dosages. This complex is positioned as based on natural products nutrition. Sources of vitamins are natural raw materials, which are closer to the body and have a higher degree of absorption. Therefore, here the norms from the minimum dose are not so high. A balanced group of essential B vitamins is presented in preventative average, but currently optimal, dosages. If you look at the composition, then again there is no unacceptable overestimation of standards.

Complex preparations of B vitamins

Now let’s move on to preparations containing B vitamins. If they include additional vitamins and minerals, then this is a way to help the absorption of B vitamins. Here, manufacturers suggest that such complexes are taken when problems and abnormalities arise, which require an increased amount of substances. This supplement not only enriches nutrition, but is designed for therapeutic effects.

Rainbow Light, Complete Vitamin B Complex, Food Based Formula, 90 Tablets

Vitamin B3 (niacin) is interesting in that it has a high dosage both for therapeutic effects and normally, but this maximum dose can cause allergic reaction. Sometimes you even have to put up with this during treatment. This is worth considering.

All other vitamins have a fairly high dosage, but do not have maximum established doses. That is why it is better to consult a doctor when taking such a complex. If you do not need such doses of vitamins, then it will not harm, but it will pass by. All the benefits will end up in the toilet. The result will be too expensive urine.

Thorne Research, Essential B Complex, 60 Vegetarian Capsules

A very high-quality complex from a well-known, reputable company Thorne Research . The dosages are simply scary. Positioned as the most bioavailable. It is better not to take such a complex on your own. Take when indicated for additional intake of B vitamins.

Solgar, B-Complex 100, 100 Vegetarian Capsules

A very high-quality complex with highly absorbable B vitamins from a well-known manufacturer Solgar . Everything possible is indicated. If you have any intolerances (for example, gluten) or are a vegetarian, you will be sure of what you are taking. Doses are naturally therapeutic and best taken as directed. Follow the link and watch. The main thing is that now you know what to look for and how to choose.

Doctor's Best, High active complex B vitamins, 30 vegetable capsules

Highly active complex B in the price/quality category from the company Doctor's BEST . Again, equine, judging by the percentage of the daily value, the dosage of the most important vitamins. Take as indicated.

B vitamins for children

MegaFood, B Complex for Children, 30 Tablets

Firm MegaFood positions its vitamins as completely natural, food-based from vegetables, fruits and herbs. You can even take it on an empty stomach without fear of irritation. Special highly active B complex for children. Here the manufacturer took into account children's recommended dosages, but the importance of B vitamins here also makes it possible to increase, sometimes significantly, the old minimum standards. Naturally, it is better to take even such a mild complex after consulting with a specialist if any problems arise. Otherwise, it is better to buy a regular vitamin-mineral complex, which will certainly contain the optimal combination of B vitamins.

Conclusion

In conclusion, let's summarize. What you need to know and who are B vitamins indicated for?

1. B vitamins, with some exceptions, do not require additional intake, as they are found in most food products of animal and plant origin.
2. To prevent diseases, it is enough to take a regular vitamin-mineral complex, where the group of B vitamins will be represented and optimally balanced. It is better to choose such a complex taking into account age, gender, physical and mental stress. Research shows that with reasonable dosages, supplemental B vitamins will be beneficial in any case.
3. In case of deviations in health, after and during treatment, in case of chronic diseases, in the postoperative period, stress, the body's needs for B vitamins increase greatly, which requires their additional intake in the form of supplements (tablets or injections).
4. The most useful and necessary supplements of B vitamins are for the elderly, pregnant women who limit themselves in nutrition and diet, have bad habits, nervous diseases and diseases of the musculoskeletal system.
5. A lack of vitamin B12 is usually observed in vegetarians (dietary restrictions).
6. Lack of vitamin B12, B6 and folic acid is typical for older people (problems with absorption and assimilation of substances).
7. Vitamin B9 (folic acid) is required in increased quantities for pregnant women and during childbearing years (in case of ignorance about pregnancy) due to its extreme importance for the intrauterine development of the child.
8. This group of vitamins has proven itself and is prescribed by doctors as part of treatment for neurological diseases and diseases of the musculoskeletal system.
9. B vitamins can accumulate in the body, undergo a multi-year metabolic cycle, and be synthesized when necessary. However, they are poorly absorbed from food and require many internal factors and stable functioning of the gastrointestinal tract for effective absorption.
10. B vitamins occur naturally and work in synergism to help each other, making it a more effective group of vitamins to take in supplement form. B vitamins are taken individually when a deficiency and other characteristics are established.
11. The main amount of B vitamins does not have a maximum dosage per day. The exceptions are B3, B4, B6, folic acid, B10. In very large dosages they can cause side effects. This can be avoided if the dosage is selected correctly, taking into account age, gender, stress and disease.

That's all. Don't get sick!

Greetings, my dear readers. I think you won't deny that excessive stress, bad environment 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.

Group B complex is needed for full-fledged work 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 strong manifestations 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 when culinary processing food and alcohol. I'll tell you briefly about each of them.

B1 (thiamine)

Helps the body create new cells. Needed to obtain energy from food during the breakdown of carbohydrates (rice, pasta, bread, fruits and vegetables). It is often called the anti-stress vitamin. It can protect the 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.

Vitamin B was discovered back in 1912, and it was discovered by the Polish scientist Kazimir Funk. After some time, Funk’s colleagues learned that this was not just one compound of substances, but a whole series, and all were united by a common feature: nitrogen was present in their molecules.

In other words, there is no single B vitamin, but a whole complex of substances, numbered B1 to B20, has been isolated.

B vitamins: where are they found and what do they affect?

Despite their diversity, all B vitamins have common feature: they help improve metabolism in the human body and normalize the functioning of the immune and nervous systems.

All these vitamins are water-soluble and are quickly eliminated from the body without accumulating in it. This means that it is necessary to replenish their reserves by taking special vitamin complexes and not forgetting about foods rich in these substances.

An important fact: doctors claim that taking B vitamins in combination has a much more noticeable effect than taking any one “variety” of B vitamins.

So let's figure out what we should eat to nourish our body. useful substances, which B vitamins are produced and what makes each of them remarkable.

B1 (thiamine) - energy vitamin

Benefit: Helps convert fats, proteins and carbohydrates into energy. Strengthens the nervous system and improves thinking abilities.

Contains: buckwheat and oatmeal, cereal shells, wholemeal bread, green peas, asparagus, pine nuts.

B2 (riboflavin) - beauty vitamin

Benefit: takes part in all metabolic processes of the body. Improves the condition of the skin, mucous membranes, nails and hair (hence the name “beauty vitamin”), is good for vision, and promotes the production of hemoglobin.

Contains: meat, offal (liver, kidneys), chicken eggs, mushrooms, cabbage (white cabbage, broccoli, etc.), pasta, white bread, refined rice, buckwheat, cottage cheese.

B3 (nicotinic acid, vitamin PP) - vitamin of synthesis and metabolism

Benefits: helps synthesize fats and proteins, promotes the production of energy from food, reduces the level of “bad cholesterol” in the blood. In addition, vitamin B3 helps normalize venous and blood pressure and stimulates the functioning of the cardiovascular system.

Contains: fish, milk, egg yolk, nuts, liver, kidneys, yeast, buckwheat, green vegetables, legumes, meat, potatoes.

B4 (choline) - a vitamin responsible for blood sugar

Benefits: this vitamin is important for the normal functioning of the nervous system and is useful for stress. In addition to its calming effect, B4 will help your thinking abilities. But most importantly, this vitamin regulates blood sugar levels. It also normalizes fat metabolism, which has a positive effect on your weight.

Contains: offal (kidneys, liver), egg yolk, dairy products (cheese, cottage cheese), cabbage, spinach, legumes, various unrefined vegetable oils, meat, fish.

B5 (pantothenic acid) - healing vitamin

Benefits: helps wounds heal faster, promotes the synthesis of antibodies, fatty acids, hemoglobin, and participates in the processes of cellular energy production.

Contains: poultry, fish roe, heart, liver, kidneys, yolk, buckwheat and oatmeal, green leafy vegetables, peas, hazelnuts, yeast.

B6 (pyridoxine) - vitamin for the nervous system

Benefit: participates in the regulation of the activity of the nervous system, the production of red blood cells, the synthesis of hemoglobin and antibodies, and promotes normal carbohydrate metabolism.

Contains: dairy products, fish, offal (kidneys, heart, liver), legumes, cereals, carrots, cabbage, spinach, potatoes, nuts (walnuts, hazelnuts), tomatoes, oranges, strawberries, yeast, wheat bran.

B7 (biotin, vitamin H, coenzyme R) - vitamin for beautiful skin

Benefits: restores health and beauty to skin and hair, is beneficial for bone and nerve tissue, regulates the activity of sweat glands.

Contains: yolk, liver, kidneys, yeast, tomatoes, soybeans, peanuts and other legumes, spinach, mushrooms, vegetables (cabbage, carrots, potatoes), dairy and meat products, fish.

B8 (inositol) – slimming vitamin

Benefits: helps reduce weight, participates in the regulation of cholesterol levels, protects against atherosclerosis, and is good for the brain.

Where it is contained: yeast, bran and wheat germ, offal (brain, heart), bread, green peas, oranges, raisins, citrus fruits, carrots.

B9 (folic acid, vitamin M) - women's vitamin

Benefit: indispensable for pregnant women, as it helps the fetus to develop properly. Children also need to take folic acid during their growth period. Vitamin B9 contributes to an easy pregnancy, as well as normalization of the emotional background before and after childbirth.

Contains: legumes, citrus fruits, yeast, liver, green leafy vegetables, nuts, yolk, fish, wholemeal flour, fruits (bananas, apricots, melon, oranges).

B12 (cobalamin) - anti-anemia vitamin

Benefit: participates in the processes of growth and activity of the nervous system, promotes the formation of red blood cells. Prevents the development of anemia.

Where it is contained: products of animal origin: meat, fish, poultry, offal, eggs, seafood.

B13 (orotic acid) - a vitamin for pregnant women

Benefit: promotes fetal development, has a beneficial effect on reproductive health, normalizes liver function.

Where it is contained: root vegetables, whey, cottage cheese, yeast, liver.

B17 (laetral) - anti-pain vitamin

Benefits: helps cope with pain, slows down the aging process, improves metabolic processes. Useful in the fight against cancer.

Where it is contained: seeds of fruits and berries (apples, plums, apricots, peaches, cherries).

What does a lack of B vitamins lead to?

So, we found out that B vitamins contribute to the normal functioning of all body systems, and therefore their deficiency can lead to a number of health problems. Adverse symptoms include:

• disturbances in the functioning of the nervous system;
• poor condition of skin, hair, nails;
• muscle weakness;
• joint pain;
• numbness of the limbs;
• difficulty breathing;
• fatigue when physical activity, rapid heartbeat;
• insomnia;
• loss of appetite;
• dizziness.

As a rule, these symptoms appear in a complex, and only a competent specialist is able to determine the correct cause of the ailment.

Often, bad habits (smoking, frequent drinking of alcohol and caffeine) and improper daily routine (lack of sleep, overwork) lead to a lack of B vitamins. The doctor takes these factors into account when making a diagnosis.

Synthetic versus “natural”: choosing vitamins

And yet, what is the best way to compensate for the lack of B vitamins in the body? Is it enough to eat right for this or do you need to remember about synthetic vitamin-mineral complexes?

Let's try to imagine what it should look like daily menu to satisfy the body's need for B vitamins:

• We should take 1.3-1.8 mg of vitamin B1 per day. This is 300 g of beans or 5 tablespoons of sprouted wheat.
• Add to this 1.8 mg of vitamin B2. Half a kilo of mushrooms or 1 egg.
• Next, add 15 mg of vitamin B3. This is only 50 g of yeast or 90 g of liver.
• Let's not forget about vitamin B5. Daily norm- 5-10 mg, which is 200 g chicken meat or 300 g of cheese.
• Now let's take care of vitamin B6. We need 2 mg of this substance per day, and this amount is contained in 50 g of yeast or 200 g of corn.

Arithmetic is difficult. Vitamin complexes will come to the rescue, which already contain carefully calculated daily doses of B vitamins. This is an almost ideal way to replenish the lack of vitamins in the body. They are fully digestible and bring maximum benefit.

But, of course, any doctor will confirm that the most correct option is to eat foods rich in B vitamins and supplement your diet with vitamin and mineral complexes.

Today, there are a great variety of synthetic vitamins on the shelves of pharmacies, and it is not always possible to understand which ones to choose. SMC Best Clinic specialists will help you determine which vitamins will be most beneficial for you.

Make an appointment with our doctors and always be healthy!

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 functioning of the kidneys, cardiovascular and nervous systems. Provides high level performance and stress resistance, and also improves appetite. Without it, normal water circulation in the body is impossible.

A lack of vitamin B1 can cause gastrointestinal disorders, heart rhythm disturbances, neuroses and depression.

Sources of vitamin: 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, formation of red blood cells and hemoglobin synthesis would be impossible without it.

Must be actively included in your diet liver, kidneys, milk, eggs and cheese, to avoid anemia, skin damage and dermatological diseases, visual and metabolic disorders.

Vitamin B3, also known as 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 preventing atheroselerosis. Nicotinic acid is involved in tissue respiration processes - without it, the skin will never look perfect! Therefore, try to supplement your menu dishes of meat and poultry, fatty fish and potatoes.

Vitamin B4, choline

Responsible for the metabolism of fats in the liver and for the good condition of the nervous system. Its deficiency will cause problems with growth, as well as with the liver and kidneys. To avoid them, start your day with oatmeal, fall in love coleslaws and grain bread.

Vitamin B5, pantethonic acid

Responsible for muscle tone, a high level of activity, and thermoregulation. Since it is involved in the synthesis of adrenal hormones and blood antibodies, it protects the body from infections and the formation of malignant tumors. If there is a deficiency, a person will feel general weakness and lethargy. You can correct the situation by leaning on dried fruits, nuts, grain bread, offal.

Vitamin B6, pyridoxine

A vitamin responsible for the production of serotonin - the same hormone " good mood". It is also involved 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 they are constantly present in your diet 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 splitting of nails. If you notice these symptoms in yourself, introduce liver dishes, whole grains of rye and rice bran, groundnuts and walnuts.

Vitamin B8, inositol

This vitamin is little known to many, but it is a real antidepressant, responsible for the normal functioning of the nervous system. Do you want to be more stress-resistant and sleep better? First of all, start using sesame oil , and also fish roe, 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 - without it, normal fetal development is impossible! - and generally regulates everything hormonal processes V 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, melon, meat, liver, milk, egg yolk - choose according to your taste.

Vitamin B10, para-aminobenzoic acid

This acid is very important for normal intestinal activity, for the breakdown of protein and hematopoiesis. Also responsible for good condition skin, preventing premature aging, wrinkle formation and sunburn. Is a powerful antioxidant. Due to these properties, it is widely used. Q10 can be gleaned from bran, potatoes, mushrooms, nuts, carrots, rice, wheat germ, black 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 capable of synthesizing this substance in sufficient quantities, but under extreme loads it is better to feed it sprouted grains, yeast and meat products.

Vitamin B12, cyanocobalamin

Particularly 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: it prevents dementia, and in children it increases learning ability. Supports liver and male reproductive system health. So don't forget about seaweed, soy, poultry, fatty 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.