All about B vitamins. The best vitamin B complexes

B vitamins are essential for the normal functioning of the body. In nature, these substances are found in products of animal and vegetable origin, some of them can be produced by the intestinal microflora. In the pharmacy, they are presented in the form of concentrated preparations - tablets and solutions. In addition to the letter designation, each of the vitamins has its own special name.

List of drugs

There are many multivitamin complexes that include several B vitamins. The most popular are:

Angiovit

Includes vitamins B6, B9, B12. Take 1 tablet per day for 20-30 days.

Suitable for the prevention and treatment of cerebrovascular accidents, atherosclerosis, coronary heart disease, angiopathy (damage to blood vessels) in diabetes mellitus.

Contraindications: individual intolerance to the components of the drug.

To complex 50

It consists of a number of vitamins from B1 to B10, as well as B12 and plant components. Take 1 tablet daily with or immediately after a meal.

It is effective in diseases of the nervous and digestive systems, problems with vision, skin, hair and nails.

Includes vitamins B2, B3, B5, B6, B8, B9, B12. Take 1 capsule daily with food for 6 weeks.

It is used for increased physical and mental stress, stressful situations.

Contraindications: pregnancy, lactation, individual intolerance.

Gerimaks

The active ingredients are: vitamins A, E, B1, B2, B3, B5, B6, B9, B12, ginseng root extract, ascorbic acid, magnesium, iron, zinc, manganese, copper, molybdenum, chromium. Take 1 tablet with water during breakfast. The course is 30-40 days.

The multivitamin complex is intended for the prevention and treatment of diseases of the nervous system, increasing efficiency, resistance to physical overload and stress.

Contraindications: high blood pressure, irritability, epilepsy, iron absorption disorders, hypercalcemia, age up to 15 years. Take with caution during pregnancy and lactation.

Doppelgerz active Magnesium plus B vitamins

The composition includes vitamins B1, B6, B9, B12, as well as magnesium. Take 1 tablet daily for 30 days.

It is used for unbalanced nutrition, excessive physical and mental stress, disorders of the heart.

Combilipen Tabs

Contains vitamins B1, B6, B12. Take 1 tablet 1-3 times a day. The course of treatment is 2-4 weeks.

The drug is often used in the form of solutions for intramuscular injection. Injections are prescribed for neuralgia, neuritis, polyneuropathy (including alcoholic, diabetic).

Contraindications: acute heart failure, pregnancy, lactation, childhood, hypersensitivity.

Mega B Complex

Includes all vitamins of the series from B1 to B10, as well as B12, calcium and phytocomponents. It should be taken 1 tablet 1 time per day for 1-2 months.

Effective for metabolic disorders, high physical and psychological stress.

Contraindications: pregnancy, lactation, children's age, individual intolerance.

Milgamma Compositum

Consists of vitamins B1 and B6. Take orally 1 tablet per day with plenty of water. If necessary, increase the dose to 3 tablets per day. The course of treatment is 4 weeks.

It is prescribed for neurological diseases accompanied by a deficiency of these substances.

Contraindications: decompensated heart failure, fructose intolerance, pregnancy, lactation, childhood, hypersensitivity.

Neurovitan

Consists of vitamins B1, B2, B6, B12. Adults take 1-4 tablets per day, children - from 0.5 to 3 tablets per day, depending on age. The course of treatment is 2-4 weeks.

Used for diseases of the nervous and cardiovascular systems, liver, anemia, dermatitis, baldness. Also shown to people who abuse alcohol and smoking.

Contraindications: hypersensitivity. During treatment it is forbidden to drink alcohol.

Neuromultivit (Neurobion)

Contains vitamins B1, B6, B12. Take 1 tablet 1-3 times daily for 4-6 weeks.

It is effective for neurological diseases, overwork from increased psychological stress, recovery from diseases.

Contraindications: diabetes mellitus, pregnancy, lactation, age up to 18 years, hypersensitivity.

Neurobex

Contains vitamins B1, B6, B12. Adults take 1-2 tablets 3 times a day, children 1-2 tablets 1-3 times a day, depending on age and disease.

It is indicated for disorders of the nervous and digestive systems, manifestations of a deficiency of B vitamins (dermatitis, baldness, acne), circulatory disorders.

Contraindications: intolerance to the components of the drug, acute thromboembolism, erythrocytosis, erythremia, age up to 2 years.

Tablets with vitamins of group B Tiens

Contains vitamins B1, B2, B3, B5, B6, B9, B12. Take in the morning after breakfast with water, adults - 2 tablets per day, children - 1 tablet. The course of treatment is 1 month.

Normalizes metabolism, fights diseases of the nervous system, promotes hematopoiesis, restores the structure of the skin and hair.

Contraindications: pregnancy, lactation, hypersensitivity.

During pregnancy

During the bearing of a child, it is extremely important to receive the required amount of vitamins and vitamin-like substances of group B. Usually, vitamins of this group are included in multivitamin complexes for pregnant women, such as Vitrum Prenatal, Materna, Pregnavit, Pregnacare, Elevit Pronatal.

For kids

Modern vitamin complexes for children include tablet preparations, as well as syrups and drops: Adivit, Alfavit - Our Baby, Multi-Tabs Baby, Pikovit, Polivit-Baby, Sana-Sol, Unicap.

The B complex is made up of eight vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). ). They occur naturally in meats, leafy greens, dairy products, beans, peas, and whole or fortified grains.

B vitamins help the body convert food into energy, form red blood cells, and play a critical role in certain bodily functions.

Let's see what the benefits are, signs of deficiency and sources in which each of these vitamins can be found.

B1 (thiamine)

Benefit for health

• Helps the body convert carbohydrates from food into energy
• Needed for skin, brain, muscle and nervous system health
• Essential for the growth, development and function of body cells

Deficiency symptoms

• Weight loss
• Impairment of short-term memory
• Weakness
• Fatigue
• Cardiovascular symptoms
• Irritability
• Beriberi (a special case of beriberi)

food sources

Common sources of vitamin B1 include fortified breakfast cereals, whole grains (bread, breakfast cereals, rice, noodles, and flour), wheat germ, pork, trout, black beans, mussels, and tuna.

B2 (riboflavin)

Benefit for health

• Works in conjunction with other B vitamins (helps convert B6 into a usable form and promotes niacin production)
• Needed for red blood cell production and growth
• Supports eye, nervous system and skin health

Deficiency symptoms

• Skin diseases
• Edema of the mouth and throat
• Cracks in the corners of the mouth
• Swollen, chapped lips
• Hair loss
• Sore throat
• Sensitivity to light

food sources

Common sources of vitamin B2 include milk and dairy products, fortified breakfast cereals, beef liver, shellfish, portobello mushrooms, almonds, and chicken.

B3 (niacin)

Benefit for health

• Helps convert food into energy
• Helps enzymes in the body to function properly by aiding in the processing of other B vitamins and repairing DNA (the genetic material found in all body cells)
• Necessary for the production of hormones responsible for the sexual sphere and stress
• Helps with the function of the digestive and nervous systems and skin

Deficiency symptoms

• Digestive problems
• Stomatitis
• Fatigue
• Skin inflammation
• Poor circulation
• Depression
• Vomit
• Pellagra

food sources

The most common sources of vitamin B3 include eggs, fish, fortified breads and cereals, rice, nuts, milk and dairy products, chicken, beef, turkey, lamb, offal, and peanuts.

B5 (pantothenic acid)

Benefit for health

• Breaks down fats and carbohydrates for energy
• Plays a role in the production of sex and stress hormones in the adrenal glands and neurotransmitters
• Helps the body use other vitamins such as riboflavin
• Vitamin B5 is essential for the production of red blood cells and cholesterol

Deficiency symptoms

• Burning sensation in the feet
• Depression
• Fatigue
• Insomnia
• Irritability
• Stomach ache
• Upper respiratory tract infections
• Vomit

food sources

The most common sources of vitamin B5 include meat, avocados, broccoli, cabbage, eggs, milk, mushrooms, fortified cereals, organ meats, poultry, potatoes, and legumes.

B6 (pyridoxine)

Benefit for health

• Needed by the body to use and store proteins and carbohydrates obtained from food (in the form of glycogen stored in the muscles and liver as a source of energy)
• Needed for more than 100 enzymatic reactions in the body. It helps form hemoglobin (a substance in red blood cells that transports oxygen through the blood), neurotransmitters, and hormones that affect mood and regulate the internal clock.
• Involved in the functioning of the immune system, as well as the development and functioning of the brain

Deficiency symptoms

• Depression
• Concentration problems
• Irritability
• muscle weakness
• Nervousness
• Problems with short term memory

food sources

Common sources of vitamin B6 include chickpeas, beef liver, tuna, salmon, chicken breast, fortified breakfast cereals, potatoes, turkey, fruits (except citrus), and beef.

B7 (Biotin)

Benefit for health

• Helps the body convert fats, carbohydrates and proteins from food into energy
• Essential for the production of fatty acids
• Promotes the growth and health of bones and hair

Deficiency symptoms

• Thinning or hair loss
• Skin rash around the eyes, nose, mouth, or other mucous areas
• Dry eyes
• fragile nails
• Pain in the muscles

food sources

Common sources of vitamin B7 include beef liver, egg yolk, wheat germ, pork, beef, sunflower seeds, sweet potatoes, almonds, whole grains, sardines, spinach, and broccoli.

B9 (Folic acid)

Benefit for health

• Helps your body produce red blood cells
• Needed for building cells and maintaining DNA
• Reduces the risk of birth defects in the brain and spine, such as spina bifida

Deficiency symptoms

• Diarrhea
• Forgetfulness
• Gingivitis
• Loss of appetite
• Dyspnea
• Irritability
• Inflammation of the tongue
• Growth disorders

food sources

Common sources of vitamin B9 include spinach, beef liver, broccoli, Brussels sprouts, beans and legumes, asparagus, orange juice, peanuts, avocados, dark leafy greens, fortified cereals, and salmon.

B12 (cobalamin)

Benefit for health

• Supports nervous system and red blood cell health
• Needed for the formation of red blood cells and DNA
• Important for protein metabolism

Deficiency symptoms

• exhaustion
• Weakness
• Constipation
• Lack of appetite
• Weight loss
• A type of anemia known as megaloblastic anemia
• Numbness and tingling in fingers and toes
• Nerve damage

food sources

The main source of vitamin B12 is usually animal products such as beef liver (and other organ meats), mussels and other shellfish, beef, chicken, fish, eggs, milk and other dairy products, and some fortified cereals.

Application

Many argue that, due to the fact that this vitamin complex plays a key role in converting food into energy and its effect on the body is great, it will be useful in a variety of situations, including anxiety, depression, heart disease and premenstrual syndrome (PMS). ).

In addition, some people take it to improve tone, improve mood and memory, improve skin and hair health, and to boost the immune system - these are the reasons why such vitamins are prescribed.

Most people who make sure their diet is rich and varied get enough vitamin B from food, but there are those who may not get enough, in particular those over 50 who take antacids, suffer from celiac disease, Crohn's, gastritis or other digestive disorders - they drink vitamins separately.

If you've had fat removal or stomach surgery, drink alcohol regularly, or follow a vegetarian or vegan diet, you're at risk for a deficiency in this life-sustaining vitamin.

Pregnant and breastfeeding women may need more vitamins B6, B12 and folic acid - what they are for is very important for the formation of the fetus and in the first years of life.

Possible side effects

Although the entire vitamin B complex is water-soluble and does not stay in the body for a long time, considering its benefits and harms, it is worth noting that large doses of it taken with supplements can cause certain side effects:

• B3 (niacin): Redness or soreness of the skin, increased blood sugar levels, liver toxicity.
• B6 (pyridoxine): Nerve damage, skin damage, worsening kidney function, and an increased risk of heart attack, stroke, and death in people with diabetes and advanced kidney disease. Recent studies have shown that high doses of vitamin B6 have been associated with an increased risk of hip fracture and lung cancer (when used in combination with vitamin B12).
• B9 (folic acid): Kidney damage, increased insulin resistance in offspring, decreased natural killer cell activity in older women, and overdose have also been linked to an increased risk of certain cancers. It can also make it difficult to diagnose vitamin B12 deficiency.
• B12 (cobalamin): Acne and rosacea in some people. Vitamin B12 has been found to accelerate the deterioration of kidney function and increase the risk of cardiovascular complications in people with kidney problems. High doses of vitamin B12 combined with folic acid have been linked to an increased risk of cancer and even death.

There is a limit daily value (UL) for each B vitamin that is well above the amount needed for health and neutralizes beneficial properties. Taking a vitamin more than these values ​​\u200b\u200b means increasing the risk of side effects.

Afterword

To stay healthy, most people can get everything they need if they eat a varied, balanced diet with vitamin B rich foods such as leafy greens, nuts, legumes and grains, dietary protein, mushrooms, and eggs. If you are not deficient in vitamin B, there is no need to take extra, but sometimes there are indications for use.

If you are not getting enough synthesized vitamin B from food, then it may be helpful to turn to nutritional supplements, whose effect on the body is beneficial. Its deficiency can lead to a range of symptoms, including fatigue, anemia, loss of appetite, depression, abdominal pain, muscle cramps, hair loss, and eczema.

Most importantly, do not forget to consult with your doctor and find out which vitamin complex is right for you (and if you still need it, how much of it you need, taking into account what you get from food and other sources).

Disclaimer: The information contained on this site is for educational purposes only and is not a substitute for advice, diagnosis, or treatment by a licensed physician. It is not intended to cover all possible precautions, drug interactions, circumstances or side effects. You should seek medical attention for any health issues and consult your doctor before using alternative medicine or making changes to your regimen.

In today's world with a fast pace of life, at any time a person may feel worse due to a deficiency of B vitamins. In this situation, the doctor prescribes the intake of B vitamins (pills or injections). From the article you will find out which of them are the most effective for different categories of people.

Why vitamins are needed

Some types of useful elements are produced by the body on their own, the rest of them we get from food. To support immunity, health and organ growth, the deficiency of important elements must be replenished by taking special medicines. The B group of vitamins includes 12 water-soluble components that contribute to:

• healthy sleep, resistance to emotional stress;
• normal functioning of the heart and blood vessels, intestines, nervous system;
• protection against skin diseases, improvement of its condition.

The normal level of vitamins of the B-group is important for strengthening the body's resistance to disease, helping to treat pathologies. Each element, which has its own purpose, corresponds to a certain number, as well as the direction of individual action. Vitamins are classified as complex chemicals.

What elements are in group B

To benefit from effective drugs, it is necessary to navigate among the symptoms that signal a lack of a particular element. In some diseases, there is a deficiency of a set of useful substances. The table below provides a list of the most important components of the vitamin series.

In addition to vital substances, the B-group includes four more basic elements, the lack of which causes disruptions in the body. Thanks to the most stable compound, niacin (B3), the level of carbohydrate-cholesterol balance is maintained; without a sufficient amount of pantothenic acid (B5), skin diseases develop and wounds heal poorly. Deficiency of biotin (B7) causes diseases of the skin, nails, hair. Pregnant women are more likely to suffer from a lack of folic acid (B9) - they develop anemia.

List of vitamin-like compounds

Three elements are recognized as the most important for a person - B1, B6, and B12. Their healing effect provides protection from critical conditions (heart attack, stroke), the danger of death. In addition to the main vitamins, the group contains several important vitamin-like compounds, such as choline (B4), the deficiency of which leads to a decrease in memory, the absorption of some vitamins. With a lack of inositol (B8), a metabolic disorder occurs, a decrease in reproductive ability, and with a deficiency of para-aminobenzoic acid (B10), thyroid function suffers, there is a threat of growth of malignant tumors.

Despite the fact that vitamin complexes are not prescription drugs, it is necessary to consult a specialist before using them.

It should be borne in mind that the composition of chemical vitamins is absorbed more slowly and in smaller quantities than natural ones.

Treatment with capsules is prescribed to different categories of people - women and men, pregnant women. Among the products that strengthen the immune system, there are special kits for children, people of different ages and professions. It is important to remember that each element of the group acts according to a certain scenario.

Overview of Effective B Vitamins

The pharmaceutical market is replete with a variety of drugs, among which a separate niche is occupied by complexes containing b vitamins. Biologically active agents are available not only in tablets and capsules, they can be taken in injections, even drops, which is especially convenient for babies.

The best offers of foreign and domestic production contain a different set of chemical compounds, differ in dosage and price. When choosing a particular complex, it is important to take into account not only its positive qualities, but also a list of shortcomings that can worsen health.

Advantages of Gerimaks Energy

The advantages of the dosage form produced by the Danish pharmaceutical company are not limited to category b. The tablets contain a certain dose of retinol, tocopherol, ascorbic acid, mineral elements enhanced with ginseng extract. Taking the medicine is recommended for the prevention of nervous disorders, the treatment of diseases of the nervous system. A drug that improves intellectual ability is taken once a day during breakfast. Treatment with effective Gerimaks is contraindicated:

• in diseases of hypertension, epilepsy;
• with symptoms of hypercalcemia, iron deficiency (anemia);
• with increased nervous excitability.

The course of therapy is designed for 30-40 days. Restrictions on the use of products containing B vitamins apply to children. Gerimaks Energy is contraindicated in children under 12 years of age. The range of side effects is mainly reflected in the functioning of the digestive tract and the state of the nervous system (excitability, hyperactivity). The advantages of Gerimaks include an extensive list of useful compounds. A significant disadvantage is the high cost, the ban on admission to people with impaired absorption of iron.

Blagomax capsules

Blagomax is among the drugs with the best price, but a more extensive complex of B vitamins. The drug, which has a detoxifying property, contains 7 active ingredients, due to which metabolic processes in the body improve.

Effective pills normalize vision, improve sleep quality, promote the growth of nails and hair. An agent with signs of a vasodilator action prevents obesity, the development of signs of atherosclerosis. However, the help of inexpensive Blagomax capsules is contraindicated for women during pregnancy.

Multivitamin complex Angiovit

The composition of an inexpensive drug produced by a Russian manufacturer contains three vitamins from group b. In addition to vitamins b6 and b12, the glucose-enriched tablet contains folic acid (b9), the dosage of which is the highest. The balanced composition of a good medicine has a wide range of useful properties:

• the ability to thin the blood, produce amino acids;
• stimulation of myelin synthesis, which is necessary for nerve cells;
• acceleration of the ability of tissues to regenerate.

Daily intake of one pill with an increased dosage of vitamins B can prevent the development of atherosclerosis. The drug enhances the treatment of angiopathy, ischemia, deterioration of cerebral circulation. A course of vitamin therapy is prescribed to prepare for pregnancy, as well as during the 1st and 3rd trimesters to reduce the risk of miscarriage.

The use of Angiovit prevents the development of congenital pathologies of the nervous system in the fetus, and protects a pregnant woman from the urge to vomit.

The result of exceeding the dose of a 30-day course may be headaches, the development of an allergic reaction, and dyspeptic disorders. It should be noted that Angiovit is incompatible with drugs that increase blood clotting of genetic material, alcohol consumption. The food supplement is not prescribed for women during lactation.

The difference between Neurobex and Neurovitan

In complexes similar in action, different sets of B vitamins are presented, which affects the properties of drugs. Manufacturers are also different - Neurobeks is produced by a Bulgarian pharmaceutical company. The producer of Neurovitan is the chemical concern of Jordan.

One Neurobex dragee contains three types of active substances - thiamine (b1), an increased dose of pyridoxine (b6), cyanocobalamin (b12). An effective medication is indicated in the presence of problems with the nervous system and digestive tract, blood circulation, acne symptoms due to a deficiency of vitamins of group B. Tablets are given to young children (from 2 years old), retarded, suffering from diathesis, cerebral palsy.

The course of administration is designed for 2-3 months, the daily dosage for adults is 2-3 capsules up to 4 times a day. Children from 2 to 5 years old are given one pill once a day, from 5 to 10 years old, the use is increased to 2 times a day. From the age of 10, a child can drink 1 tablet 3 times a day.

Drug Neurovitan

The preparation contains a complex of 4 elements corresponding to thiamine, riboflavin, cyanocobalamin, and also pyridoxine at their increased dosage. The doses of active substances are higher than those of Neurobex, which allows you to connect the medication to the treatment regimens for cardiovascular pathologies, diseases of the liver and nervous system (neuralgia, paralysis, lumbago). Neurovitan treats anemia and dermatitis, baldness, alcoholism, addiction to cigarettes. But after a long course of vitamin therapy, there is a high probability of a decrease in nerve conduction.

It is important to remember the ban on overdose of vitamin B, their complexes are not prescription drugs, so a specialist consultation is necessary

For children, the remedy is allowed from the age of one, half a tablet once a day, from 8 years the dose can be increased to 1-3 tablets / day. However, the possibility of developing allergic manifestations, nausea, symptoms of tachycardia, and rarely signs of hypercoagulation should be taken into account.

Features B-50 Complex

An effective medicine produced by an American manufacturer can be attributed to good drugs with a composition similar to Neurovitan. The difference of the fast-acting complex is that its capsule contains seven varieties of vitamin B. Of these, 5 active substances (v1, v2, v3, v5, v6) have the same high dosage of 50 mg. Vitamin B12 contains only 50 micrograms, plus the same amount of vitamin B7, called biotin. One capsule/day is enough to help:

• to saturate the body with energy, increase intelligence;
• restoration of the nervous system, digestive tract;
• strengthen the immune system, eliminate the symptoms of skin diseases.

The lack of a water-soluble component, also known as vitamin H, adversely affects the condition of the scalp, as it belongs to the number of enzymes that regulate the protein-fat balance. Although biotin is not a hair growth stimulant analogue, vitamin B-50 Complex is prescribed for hair loss in women. During pregnancy and breastfeeding, a high-priced medication is not recommended.

What vitamins can pregnant women and children?

In childhood and during pregnancy, there is a significant increase in the need for vitamin intake. Experts say that a sufficient amount of vitamins cannot be obtained from food. Among people in this category, the most popular are three complex products containing, among other things, vitamins of group B.

Inexpensive Russian-made multivitamins Complivit contain 19 components, including five B-vitamins.

Tablets taken once a day, 1 piece, are relevant for beriberi, frequent colds, malnutrition. Multi-colored pills containing a complex of vitamins and minerals Alphabet should be taken 3 times a day with meals.

The peculiarity of the drug is that each group of a certain color is drunk at different times to relieve fatigue, improve dental health, and increase muscle tone. Centrum capsules from an American manufacturer contain an extensive list of useful substances, including a large group of B-vitamins. But with a minimum of side effects (allergies) and a convenient regimen (once a day), the drug cannot be attributed to inexpensive means.

Tasty treat for kids

The above vitamin kits are allowed to be used by pregnant women and children from 12 years of age. Babies after a year are prescribed vitamin therapy with drops, powders, syrups. Pikovit is recognized as the most effective drug, produced in convenient versions:

• Pikovit syrup is intended for babies from one year old;
• Pikovit-omega is recommended for children from 3 years of age;
• 5-year-olds are prescribed Pikovit chewable tablets;
• Pikovit-forte is focused on 7-year-old schoolchildren.

The complex composition of any handicap protects the younger generation from stressful situations, improves immunity, and promotes proper growth. Delicious tablets and syrups will please the child, protect against seasonal beriberi, saturate the child's body with vital elements. For full assimilation in the digestive tract, vitamins should be taken at the same time with a sufficient amount of water.

In some diseases (anemia, psoriasis, convulsive cider, neuralgia), it is recommended to administer vitamin-containing solutions by injection (intramuscularly). Despite the pain of injections, B vitamins in ampoules are absorbed by the body faster, and the healing effect does not have to wait long. It should be noted that the daily dosage for adults is from 30 mg, but not more than 100 mg.

When using ampoules with vitamin B6, the dosage for intramuscular injection decreases with a decrease in the age of a small patient.

Women who decide to improve their appearance turn to the help of a liquid form of the active substance.

Vitamin solution is used:

• as an additive to shampoo for washing hair;
• as an ingredient in a mask for healing the skin of the face.

Despite the enormous health benefits of vitamin therapy, the beneficial substances of the group can quickly be washed out of the human body. In order to prevent the development of beriberi, replenishment of the supply of B vitamins should be daily. However, the use of liquid B-vitamins for cosmetic purposes also requires specialist advice, as does the use of any form of the drug for the treatment of diseases.

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B vitamins are a class of low molecular weight compounds involved in the metabolic processes of animal cells. Substances perform the function of catalysts in the synthesis of proteins from amino acids, hormones, nucleins. Some of the representatives of the group, science no longer refers to, B13). Such vitamin-like substances are synthesized by the intestinal microbiota or replaced by structural analogues without compromising metabolism.

Essential vitamins must come from the outside, so you need to know which foods contain vitamin B. The body needs these compounds in ultra-low doses, because they do not carry energy or nutritional value. Therefore, the desire to eat only food rich in vitamins is a mistake. The usual diet contains a sufficient amount of bioactive compounds, and the excess does not stay in the body, it is excreted in the urine. However, in diseases that are accompanied by hypovitaminosis, a diet high in vitamins or injections of dosage forms is required.

The B group of vitamins is produced by plants, yeast fungi, lactic acid bacteria. Therefore, the class of these substances is found in vegetables, dairy products, cereals, mushrooms, fruits, nuts. The source is the muscle tissue and organs of animals.

When choosing a diet, you need to consider that vitamin B is destroyed during heat treatment:

• B1 is lost by 50% during metabolism;
• B2 up to half is lost during cooking, a tenth during stewing;
• B3 is washed out when food is boiled;
• B9 is destroyed by heat treatment.

Heat resistant B6 and B12. Other representatives can withstand short-term heating no higher than 100 ° C. Products are best steamed, stewed over low heat or eaten raw.

Characteristics of B vitamins, properties and where they are contained

Coenzymes are necessary for the body to convert nutrients into energy and building material for cell growth and renewal. From which vitamin B is the leading factor in the absorption of carbohydrates, fats and amino acids.

It must be accepted that vitamin B is responsible for metabolic processes in the complex, and not separately. The subgroup affects the development of nervous tissue, cell division of the embryo, the functioning of the liver, organs of vision.

What is the use of a vitamin can be realized by the symptoms of a lack of these substances:

• nervous exhaustion;
• depression or apathy;
• fatigue;
• memory impairment;
• low concentration of attention;
• amyotrophy;
• headaches;
• hormonal disorders.

With irregular nutrition, avoidance of meat products, milk and bread occurs. A deficiency can begin against the background of an intestinal disorder, when the natural microbiota cannot cope with the synthesis.

In a healthy person, the daily intake of B vitamins is covered by meals. A dose of 2⋅10-4 g is sufficient for the body. Health status, load level and age affect the need for B vitamins.

Table of a person's daily requirement for vitamins of the group

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With increased mental stress and physical activity, it is allowed to exceed the norm twice. During exhaustion after starvation, vegetarian diets, protracted illnesses, injectable dosage forms of vitamins are required.

B1 (thiamine)

Thiamine diphosphate is a substance responsible for the functioning of the nervous system, cognitive functions. Participates in the formation of metabolites that prevent overwork and stress. Thiamine catalyzes the biosynthesis of neuronal mediators that affect memory and concentration. Without B1, the absorption of proteins, carbohydrates and fatty acids is difficult. It is present in the plasma of cells, it is necessary for the synthesis of ATP in mitochondria. Deficiency is accompanied by chronic fatigue syndrome, depression, disorders of brain activity, heart function and digestion.

Which foods contain the most vitamin?

• baker's and brewer's yeast;
• cereals, nuts, cereals;
• wholemeal bread;
• dried fruits;
• legumes;
• onions, greens;
• cabbage;
• whole milk;
• eggs.

The main sources of thiamine are plant foods. Cooking reduces the concentration of the vitamin by half, so it is useful to eat raw vegetables, herbs and fruits. The microflora of the colon of a healthy person can independently create B1 or structural analogues.

Nicotine sulfate is a thiamine antagonist, so smokers should get more vitamin from food or switch to other means of nicotine delivery. Ethanol, coffee and sugar impair the absorption of B1.

B2 (riboflavin)

Riboflavin is actively involved in the division of nerve cells, maintaining the functions of hematopoiesis, and the synthesis of hemoglobin from iron. B2 controls the secretion of the adrenal glands and substances that protect the fundus.

With a lack of riboflavin, twilight and peripheral vision decreases, immunity is weakened, skin and mucosal diseases occur. Due to the inhibition of the production of adrenal hormones, children lag behind in growth and development.

Where is riboflavin found and which foods contain more vitamin:

• red meat;
• Fish and seafood;
• egg white;
• dairy products and cheeses;
• wheat, oats, buckwheat;
• leaf salad.

The body receives riboflavin from animal food and produces independently in the lower intestines. Plants contain an incomplete analogue that cannot fully replace B2. Therefore, a strict plant-based diet and vegetarianism are unhealthy.

Therapeutic forms are prescribed for diseases of the liver, eyes, skin rashes, chronic or severe infections and poisoning of the food system.

B3 (niacin, nicotinic acid, PP)

Nicotinic acid is a product of the oxidation of nicotine. In the body, it is transformed into nicotinamide, which triggers the metabolism of lipids, proteins, and tissue respiration. Niacin regulates cholesterol levels, improves brain blood circulation, and accelerates the elimination of toxins. PP normalizes hormonal balance, affects sexual functions and sugar levels.

In the human body, PP is formed during the assimilation of tryptophan or comes from outside. Hypovitaminosis leads to sleep disturbances, there are signs of anemia, dystrophy, fatigue, and memory is reduced.

• poultry meat, veal, beef;
• sea ​​fish;
• eggs;
• garlic;
• Bell pepper;
• mushrooms;
• greenery.

The main source of niacin is animal food. Preference should be given to lean meat, beef or chicken liver and salmon fish. Niacin precursors are found in red and black caviar, hard cheese, and nuts. With a vegetarian diet, it is worth consuming more soy, sunflower seeds, almonds, pine nuts.

B4 (choline)

Choline is not a vitamin. A healthy body does not need additional sources of this substance. The human body carries out synthesis in the liver and intestines.

The vitamin-like compound is involved in the synthesis of neurotransmitters of the nervous system, protects the liver, regulates the level of insulin in the blood, and helps in the fight against depression.

With hepatitis and cirrhosis, choline biosynthesis is disrupted, which leads to hypovitaminosis, fatty liver, and impaired protein metabolism. The lack of a substance in food affects sexual impotence, weight disorders, mental abilities and mood. To eliminate B4 deficiency, you need to know what the vitamin contains:

• eggs;
• legumes;
• dairy products;
• cereals;
• fish;
• cabbage.

To maintain the body's production of choline, you need to avoid alcohol, fatty foods, take phospholipids and hepatoprotectors.

B5 (pantothenic acid)

Panthenol is important for tissue and organ regeneration, blood renewal, production of hormones and immune agents. Pantothenic acid is found in plant and animal foods, but is not preserved during heat treatment. Normally, a sufficient amount of the vitamin is produced by symbiotic bacteria. An organism weakened by diseases needs additional sources of panthenol.

What foods contain vitamin B5:

• hazelnuts;
• milk products;
• fresh vegetables and herbs;
• Champignon;
• beer;
• garlic;
• buckwheat and oatmeal.

Panthenol of animal origin is found in offal - kidneys, heart, liver, tongue.

Deficiency leads to hair loss, brittle nails, skin problems, metabolic disorders, gastritis. Normalization of the intestinal flora will help restore the natural synthesis of B5.

B6 (pyridoxine)

The pyridoxine group regulates the work of enzymes, participating in every stage of metabolism. B6 helps the digestibility of proteins and fats. Vitamin is needed for the functioning of the cardiovascular system and hormonal regulation.

Pyridoxine is responsible for the formation of mediators for the normal functioning of the nervous system and the emotional background. B6 is involved in the transfer of genetic information during cell division and reproduction.

Normally formed by the intestinal microbiota and supplied with food. With dysbacteriosis, digestive disorders, a deficiency occurs that needs to be replenished with food.

• chicken meat;
• beef and veal;
• liver and heart;
• black bread;
• buckwheat;
• oily fish;
• vegetables.

Children are faced with hypovitaminosis. Lack of vitamin reduces immunity, provokes psychological disorders, causes delays in the development of the child. In adults, hypovitaminosis manifests itself against the background of protracted illnesses and the use of antibiotics.

B7 (biotin, H)

Vitamin H or biotin interacts with digestive enzymes, helps break down fats, synthesize protein, and regulate sugar metabolism.

Deficiency develops with the use of alcohol, sugar substitutes, against the background of debilitating diets or congenital anomalies of the digestive system. Antibiotics inhibit E. coli, which are responsible for the synthesis of biotin.

Lack of vitamin H causes muscle pain, sleep disorders, increased concentrations of glucose and cholesterol, and metabolic disorders.

What foods contain vitamin B7:

• soybeans, peas, beans;
• liver and kidneys;
• peanut;
• hazelnut;
• cauliflower;
• boiled eggs;
• mushrooms.

A healthy intestinal biota produces the necessary vitamin B7 on its own.

B8 (inositol)

Does not apply to vitamins, the need for use is absent. B8 is freely synthesized in body tissues from glucose.

Deficiency of the substance does not manifest itself and does not cause disturbances. Inositol is found in the membranes of the brain, blood, eyes. Performs protective and exchange functions.

Foods rich in B vitamins and carbohydrates serve as raw materials for the synthesis of inosine by the body itself.

B9 (folic acid, folates, glutamates)

Group B6 combines derivatives of folic and glutamic acids. It is secreted by intestinal bacteria and comes with food. Flavor enhancers E620-E624 or glutamates serve as precursors of vitamin B6.

Participates in hematopoiesis, the formation of immunity, the development of the nervous system and the transmission of heredity.

The deficiency leads to the pathology of gestation, impaired development of the central nervous system and gastrointestinal problems.

Fresh greens are the best source of folate. Therefore, it is important to eat salads, onions, spinach, parsley, dill, herbs.

What foods have the most vitamin B6:

• legumes;
• tomatoes;
• steamed potatoes;
• black bread;
• beet;
• kvass and beer.

During pregnancy and lactation, you need to increase the content of folic acid in food or take the dosage form of the vitamin.

B12 (cobalamins, cobamide)

B12 are cobalt-containing vitamins that are produced by bacteria. In the human body, they participate in hematopoiesis, control the level of hemoglobin. B12 catalyzes the synthesis of myelin sheaths of neurons, immune blood factors, and normalizes liver function.

With a deficiency, anemia develops, diseases of the digestive tract. Lack of vitamin B12 leads to nervous disorders and mental disorders.

Foods rich in vitamins of the B12 subgroup:

• liver;
• a heart;
• fish and shellfish;
• meat products;
• cheeses.

The source of cyanocobalamin is food of animal origin, meat. Plants do not produce cobalamins, so vegetarians cannot get B12. Pseudo-vitamins in a vegan diet harm the body by interfering with the metabolism of important substances.

B17 (amygdalin or laetrile)

Amygdalin is a marketing product and a clear example of quackery. advertised as an anti-cancer "cure", cashing in on desperate patients.

The substance is toxic, in the human body it decomposes into hydrocyanic acid and cyanide derivatives. When taken systematically, it causes poisoning up to death.

In addition to non-traditional medicines, substances labeled B17 are found in processed almonds, pits of cherries, bird cherry, apple and plum tree seeds.

There are no confirmed scientific data on the treatment with laetrile, and cases of toxicity and death during non-traditional treatment are recorded.

The harmful properties of B vitamins

Vitamins do not have a negative effect on the body in physiological doses. When using dosage forms, hypervitaminosis can develop:

1. Thiamine B1 causes kidney failure, obesity and liver dystrophy.
2. Pyridoxine B6 in high pharmacological doses disrupts the functioning of the nervous system.
3. Folic acid B9 causes signs of poisoning, digestive disorders and heart problems.
4. Elevated doses of nicotinic acid B3 provoke skin redness, liver dysfunction.

Vitamin B from food is harmless. During avitaminosis, the dosage of dosage forms and daily norms must be observed, then negative consequences can be avoided.

B vitamins were studied already a century ago, then it became known that this is a set of compounds. Their common feature is nitrogen in the composition. There are twenty of the most important B vitamins. Over time, it became known that some compounds from this series are not vitamins. Therefore, it is customary to isolate 8 B vitamins: thiamine, riboflavin, nicotinic acid, pantothenic acid, pyridoxine, biotin, folic acid, cyanocobalamin. Any person has a certain need for each of them.

Each vitamin compound has its own functions: energy supply to cells, conduction of nerve fibers, digestion, maintenance of blood glucose levels, and so on. All of them are part of the process of formation of coenzymes in cells. Each of the vitamins has its own "narrow specialization" and is indispensable in the human body. For example:

1. B1 - supports the work of the brain, peripheral nervous system. Affects the activity of mental activity, memory.
2. B2 - regulates metabolic processes. Skin condition and vision are largely due to the presence of riboflavin. The heart, vascular function and the process of hematopoiesis do not pass without B2.
3. B3 - the body works due to the energy action of this vitamin. Vitamin helps to get its energy potential from food. B3 improves hemoglobin synthesis, hormone production.
4. B5 - is important for the normalization of fat metabolism in the body. Allergy sufferers especially need B5 - pantothenic acid.
5. B6 - pyridoxine in the body turns into two other substances, which together take part in the formation of amino acids.
6. B7 - the name "biotin" comes from the word "bios" - life. Biotin promotes growth in children, prevents diabetes, and helps keep hair and nails healthy.
7. B9 - protects against malformations and anomalies of intrauterine development, as it forms DNA with other compounds. Folic acid is a component of the hematopoiesis process.
8. B12 - directly involved in the synthesis of hemoglobin, prevents disorders of the nervous system.

The diet of a modern person does not always saturate the body with a sufficient amount of vitamins in foods. And if we take into account the problems with digestion that affect more than half of the people, then the daily intake of the required norm of B vitamins is very far away. Is there a solution? Certainly! You just need to choose the right complex with vitamins! The easiest and most convenient way is to use not injectable forms, but the drug in tablets.

So, who needs preparations with B-group vitamins?

• People whose body is experiencing increased emotional stress and mental stress;
• Any kind of protracted disease;
• stressful periods;
• Diseases of the nervous system;
• Diseases associated with dysfunction of the cardiovascular system;
• Skin diseases;
• Pathologies of the gastrointestinal tract.

It is not in vain that B vitamins are found as a group in preparations. Together they work much more effectively. That is why, for the best effect, it is better to take ready-made preparations with a complex of B vitamins.

A selection of the best preparations with vitamins B

If you suspect that you are deficient in any of the B vitamins, visit your doctor for a diagnosis. The doctor will prescribe you exactly the complex that suits you. In the meantime, let's look at the names of drugs provided by modern pharmacies.

Neurovitan

Its action is based on thiamine, thioctic acid, riboflavin, pyridoxine and cyanocobalamin. Indications for use:

• Neuralgia, neuritis;
• Diabetic complications;
• Paralysis;
• Cirrhosis, hepatitis;
• Nausea during pregnancy;
• Avitaminosis.

Neurovitan is well absorbed into the blood from the small intestine. Connecting with plasma proteins, it is transported to all organs. The learning period is 90 minutes. Excretion occurs with urine.

Use 1 to 4 tablets per day for a month. Can be used for children from 1 year old. The dosage in this case is reduced.

Prices for the drug fluctuate around 400 rubles.

Mega-V complex

The drug in tablets, positioned as a source of energy. Includes a number of B vitamins, including folic acid, nicotinamide. Indications for use:

• stressful situations;
• With metabolic disorders.

Apply 1 tablet per day, preferably in the morning. Not indicated for pregnant and lactating women. Use with caution in the presence of allergies to components.

The cost of the drug is from 1200 r.

Neuromultivitis

A set of three vitamins: B1, a large amount of B6 and B12. The manufacturer suggests using Neuormultivit for:

• Sciatica;
• "Shoot" of the lower back;
• Paresis of the facial nerve;
• Inflammation of large knots of nerve fibers;
• Epilepsy;
• Neuralgia.

Contraindicated for allergy sufferers, for pregnant women, for children. Can cause tachycardia. Side effects include nausea and itchy skin.

The price ranges from 150 to 300 rubles in different regions.

Milgamma Compositum

It is prescribed for a lack of vitamins B; conditions when the consumption of these substances is increased. Short list of indications:

• Diseases of the musculoskeletal system;
• Pathologies of a neuralgic nature;
• To improve the process of hematopoiesis.

Do not use in case of obvious heart failure, pregnancy, hypersensitivity to the constituent components. But reviews report that side effects are extremely rare.

It is used 1-2 times a day on a tablet.

The cost of Milgamma fluctuates around 1000 rubles for 60 tablets.

Doppelherz Magnesium plus B vitamins

Dietary supplement Doppelgerz combines a set of B vitamins with magnesium. It is used for all conditions caused by a deficiency of these substances, namely:

• Constant fatigue;
• Strengthened physical activity;
• Frequent stress;
• Remission after serious illnesses and operations.

The package contains 30 tablets - exactly for a month of use.

Angiovit

A complex of a number of B-group vitamins. The drug is oriented by the manufacturer to solve vascular problems. Applies to:

• Circulatory deficiencies;
• Pathology of hematopoiesis;
• Diabetes and its consequences;
• Angiopathies;
• Vascular anomalies;
• Atherosclerosis.

The package contains 60 tablets, the cost of which is 300 rubles.

B-50

A vitamin preparation in American-made tablets, quite popular in Europe. The composition includes B vitamins, as well as plant components: alfalfa, parsley, rice bran, watercress and others. Herbal ingredients are added in order to enhance the work of B vitamins. Recommended for:

• Any digestive problems: gastritis, dysbacteriosis, cholecystitis, kidney stones;
• Nervous diseases: from mild depressive states to complex neuroses;
• Skin, hair and nail problems;
• Eye diseases and visual impairment.

B-50 is very popular in cosmetology, as it helps to eliminate imperfections in the skin, hair and nails.

The package contains 100 tablets. The price reaches 700 rubles.

Pentovit

Pentovit is a fairly cheap B vitamins in tablets. Indications for use of the drug and composition are similar to more expensive counterparts:

• Asthenia;
• Neuritis;
• Radiculitis;
• Diseases of the nervous system.

These and other indications for use are indicated in the instructions for the drug. Reception is carried out as follows: 2-4 tablets per day, washed down with water. The course should be set for at least a month.

The cost of Petnovit is from 100 rubles.

Why tablets?

Our food is not so varied and rich for various reasons. Preparations with a group of vitamins B in tablets saturate the body with them much more efficiently. And the stories that vitamins from food are better absorbed are unjustified. A vitamin molecule is a vitamin molecule, even though it is in an apple, even in a tablet. In addition, all biological additives are tested.

If the required amount of the substance is not released from the tablet, then such a product will not go on sale. The difference is that vitamin supplements carry only vitamins into the body, while food also provides other nutrients. Taking vitamins in tablets, you can not be afraid of nitrates, GMOs, bacteria, the process of destruction of vitamins during heat treatment and other dangers of natural products. Treat vitamin preparations wisely, always learn how to take the drug and do not exceed the dosage.