B Vitamins and other vitamins are essential for human`s daily survival and development. B-group vitamins are extremely important for life, health, and various functions within the body. Mainly for the nervous, brain and cardiovascular systems. So, it is vital to receive the B vitamins in right amount, because they have a direct impact on your heart, mood, performance, weight and even digestion.
B- group vitamins are essential for energy production and for the formation and function of healthy red blood cells.
While B vitamins do not supply energy directly, they help your body effectively use carbohydrates, fats, and proteins as fuel, which will be transformed into energy in mitochondria in the cell thru digestion and absorption. You can get B vitamins mostly from food.
They are water soluble and quickly absorbed into the body, but are not stored in body for a long time of periods. Not like fat soluble vitamins such as vitamins A, D, E and K. The only exceptions are vitamin B12 and folate, which are stored in the liver.
What causes vitamin B deficiency?
Today’s fast pace of life sets our own requirements and during periods of intense work or study, our bodies may need additional support. Therefore, the risk of not having the right amount of B vitamins is greater than we could imagine. Inevitably, as the life is more or less stressful for all of us, people of all ages increasingly suffering from anxiety and B vitamins deficiency.
However, your body needs B vitamins for the normal transmission of nerve impulses in heart, brain and nervous systems.
In particular, serious disturbances in the function of the nervous system are caused by the profound disruption of glucose catabolism. In which case the nerve tissue does not receive normally its main energy substrate – glucose.
Another major risk group who might suffer from B group vitamins deficiency, are the number of people suffering from cardiovascular disorders. It is the heart that needs a great deal of energy for its work and when the energy is deficient, the function of the heart is in danger.
The reason for the deficiency of B vitamins is the increased consumption of processed foods, in which most of the vitamins have been lost. Another reason is the intake of high levels of sugar which ruins the balance in gastrointestinal tract. As a result, intestinal microbiota is unsuitable for the B vitamins to absorb.
What prevents the uptake and absorption of B vitamins:
- Alcohol
- Coffee
- Smoking
- Stress
- Illness
- In addition, birth control pills and other medications
In case of an unbalanced one-sided diet, an unhealthy lifestyle, a period of stress and illness, taking B vitamin supplements is critical. When choosing B vitamins, it is important that the vitamins are in a fast absorbing bioactive form as these can quickly reach into metabolism of the physically weak body.
Another important nuance is that the amounts of B vitamins should be really the ones, that would give you the desired effect.
Health problems caused by B-group vitamins deficiency
B-group vitamins are important for the brain and even a minimal vitamin B deficiency interferes with brain activity, affects thinking, concentration and emotions. As mentioned above, B vitamins help convert glucose, the body’s fuel, into energy. That’s why fatigue and mood swings are the main symptoms of B vitamins deficiency.
Vitamin B deficiency leads to several other serious health problems, such as:
- Fatigue and mood swings are the main signs of vitamin B deficiency
- Anemia
- Depression
- Anxiety
- Feeling inattentive, diffused
- Constipation
- Poor digestion
- Heart problems
- Muscle weakness
- Poor memory and concentration
- Bad skin, hair, nails, mouth, tongue and eyes
- Irregular heartbeat
- Loss of appetite
What foods contain B vitamins?
The best natural B vitamins sources are whole grains, yeast, nuts, seeds, sprouts, but also meat, fish, eggs, vegetables and fruits. Although the list of sources of vitamin B is seemingly long, it still might be not enough during periods of intense life and various diseases (especially digestive system disorders).
The functions of B group vitamins
- They supply energy to the body.
- They are indispensable for the normal functioning of the nervous system.
- Necessary for maintaining the muscle tone of the whole digestive system.
- Essential for skin, hair, eyes, mouth and liver health.
Each B vitamin fulfills one of the indispensable functions in the body, so it is important to consume all B group vitamins at the same time:
B1-B5
- Vitamin B1 helps to convert glucose into energy and supports the function of the nerve cells. The main symptom of the deficiency of B1 is fatigue. In addition, it supports the heart and cardiovascular system and gastrointestinal function.
- Vitamin B2 gives the urine a bright yellow color. B2 is needed for eyesight, nail, skin and mucous membrane health. Also for normal hair growth. It is also the vitamin that regulates red blood cells and iron metabolism.
- Vitamin B3 is essential for the release of energy from carbohydrates. Symptoms of B3 deficiency include insomnia, depression, anxiety and muscle weakness. Vitamin B3 is involved in the production of energy and hormones.
- Vitamin B4 is needed to stabilize the nervous system, restore nerve cells, stimulate the heart and improve the blood supply to the brain. B4 assists in intake, dilution and transport of the fats and regulates the function of the liver and gallbladder.
- Vitamin B5 supports memory. It plays an important role in the production of energy from fats and carbohydrates. Vitamin B5 supports the health of the nervous system and promotes memory and learning. In addition, vitamin B5 also reduces exhaustion and fatigue.
B6-B12
- Vitamin B6 deficiency impedes the production of serontonine, known as so-called happiness hormone in the body. It has a key role in maintaining hormonal balance and function of the immune system.
- Vitamin H, or biotin (B7), is an important coenzyme involved in fat metabolism. Necessary for the conversion of fatty acids and glucose into energy, for the synthesis of amino acids and proteins, and for the absorption of vitamins B1 and C. Moreover, the body needs biotin for cell growth. It plays an important role in supporting the health of the skin, hair and nails.
- B6, B12 and folic acid B9 support the important process of methylation in the body, which is required for the production of all nerve mediators. Folic acid contributes to tissue growth and participates in cell division processes. However, when a person is deficient in folic acid, memory problems occur easily. This is why the folic acid it is an extremely important for children, students and people who do active brainwork.
What you should know when choosing B vitamin complex?
Always choose wisely and pick bioactive and well absorbable B vitamins that contain scientifically proven and approved ingredients.
Compiled by Maria-Helena Loik
Pictures: Pixabay.com, Pexels.com, Shutterstock.com
