WHAT IS VITAMIN B AND WHAT ARE ITS FUNCTIONS?
Vitamin B (or vitamin-B complex) is actually 8 water-soluble vitamins. The term vitamin B, or vitamin B complex, is simply a term used to denote an entire group. The eight vitamins that make up this group are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), folic acid and biotin. Each of these vitamins has its own characteristics.
Vitamin B is responsible for many crucial processes in your body. These processes include converting carbohydrates into glucose (energy), breaking down fats and proteins (supporting central nervous system functions), relieving muscle in the stomach and intestinal tract, and helping to create skin, hair, eye and mouth functions.
WHICH FOODS CONTAIN VITAMIN B
Most B vitamins are found in brewer's yeast, cereals, liver, eggs, green vegetables and nuts. Vitamin B12 can only be found in foods of animal origin such as meat, dairy products, eggs and seafood. Studies have shown that older people (50+ years old) lose the ability to absorb adequate amounts of vitamin B12 from meat or dairy products. This is where the need for Vitamin B supplementation comes to the fore.
When we look separately at the 8 vitamins that make up the Vitamin B group, then we can conclude that our body needs Niacin (15-20mg) and pantothenic acid (10mg) the most. Niacin is mostly found in meat, milk, eggs, fish, legumes, and potatoes. Pantothenic acid can be found in meat, legumes and grains.
WHAT ARE THE SIGNS OF VITAMIN B DEFICIENCY IN THE BODY?
Due to the importance of the role of Vitamin B in our body, the symptoms of deficiency are severe and are immediately noticeable. Each vitamin that is grouped into the Vitamin B complex has different functions in our body, and different signs of a deficiency of that vitamin.
Vitamin B1, thiamine - Deficiency causes a neurological and cardiovascular disorder known as beriberi. This disease causes weight loss, emotional disturbances, unbalanced sensory perceptions, weakness in the limbs, abnormal heart rhythms, and swelling of the tissues (edema). In severe cases, it causes heart failure and possible death. Chronic thiamine deficiency can cause amnesia.
Vitamin B2, riboflavin - Deficiency causes ariboflavinosis. These symptoms may include chapped lips, sensitivity to sun exposure, inflammation of the tongue, hyperemia, and a sore and swollen throat.
Vitamin B3, niacin - Deficiency can cause pellagra. Pellagra causes aggression, dermatitis, insomnia, weakness and fatigue, mental confusion and diarrhea. As with thiamine deficiency, deficiency can cause senility and death.
Vitamin B5, pantothenic acid - Deficiency leads to anemia, depression, high blood pressure, dermatitis, water retention, and high homocysteine levels.
Vitamin B7, biotin - No typical symptoms of this vitamin deficiency have been found in adults. However, in newborns, biotin deficiency can cause uneven growth and neurological disorders.
Vitamin B9, folic acid - deficiency can result in macrocytic anemia, as well as elevated homocysteine levels. Folic acid deficiency in pregnant women can cause complications during childbirth, and therefore pregnant women are recommended to supplement with this vitamin. Studies have shown that folic acid can slow down the negative effects of aging on the brain.
Vitamin B12, cobalamin - B12 is one of the most productive B vitamins. Deficiency causes macrocytic anemia, elevated homocysteine, memory loss, and other cognitive negative effects.Deficiency of this vitamin most often occurs in the elderly population, since the absorption of B12 weakens with age. In very extreme cases of deficiency, paralysis is possible.
WHO HELPS VITAMIN SUPPLEMENTATION?
Everyone can benefit from supplements that contain Vitamin B. All the vitamins in Vitamin B work together as a whole and thus provide a great contribution to our health. This contribution includes speeding up the metabolism, maintaining healthy skin and muscle tone, increasing the functions of the immune and nervous system, and helping the growth and division of cells. In addition to the benefits of taking Vitamin B, this vitamin also helps fight the harmful effects of stress, depression, and cardiovascular disease.
BENEFITS OF VITAMIN B FOR BODYBUILDERS / ATHLETES
- helps maintain high energy levels
- helps digest carbohydrates and fats
DOES VITAMIN B HAVE ANY HARMFUL EFFECTS?
When used in the recommended doses, vitamin B has no harmful effects..