Biotin, folic acid and pyridoxine – these are just some of the vitamins belonging to group B. They are essential for maintaining health and proper functioning of the body. In which foods can we find them? B vitamins are mostly not stored in the body. For this reason, they must be supplied to him regularly so that deficiencies and related diseases do not occur. The best source of these nutrients is the diet. However, if it is poor, pharmacy preparations may be helpful.

Vitamin B 

B vitamins support the functioning of the body in many aspects. They affect our energy levels, metabolism, thinking efficiency, as well as the health of our hair, skin and nails. Each of them has its own role, but their effects often complement each other. The beneficial properties of B Complex vitamins include:

• reduction of the level of fatigue,
• maintaining energy metabolism at an appropriate level,
• maintaining the proper functioning of the immune system,
• proper functioning of the nervous system,
• support for mental performance,
• impact on the healthy appearance and growth of hair and nails,
• keeping the skin in good condition.

It is a diverse group of compounds, the most important of which are: vitamin B1 – thiamine, vitamin B3 (or vitamin PP) – niacin, vitamin B5 – pantothenic acid, vitamin B6 – pyridoxine, vitamin B9 – folic acid and vitamin B12 – cobalamin. All B vitamins are water-soluble, and their excess ingested with food is excreted in the urine. With the exception of vitamin B12, they are not stored in the body. Therefore, they must be constantly taken with the diet, bearing in mind that cooking and processing a meal for a long time significantly reduces the content of these compounds in it. The absorption of vitamins is also much lower when alcohol is abused.

Types of vitamin B

There are several types of vitamins belonging to the vitamin B family, including m.in.

• vitamin B1 – thiamine,
• vitamin B2 – riboflavin,
• vitamin B3 – niacin (also known as vitamin PP),
• vitamin B4 – choline,
• vitamin B5 – pantothenic acid (calcium pantotheate)
• vitamin B6 – pyridoxine,
• vitamin B7 – biotin (also called vitamin H),
• vitamin B8 – inositol,
• vitamin B9 – folic acid,
• vitamin B12 – cobalamin.

Thiamine (vitamin B1) plays a vital role in the functioning of the nervous system and heart. It prevents the deterioration of well-being and also has other important functions – e.g. it regulates calcium metabolism in the body, thus affecting the proper development of bones. Signs that we are lacking enough vitamin B1 include difficulty concentrating, memory deterioration, mood swings, and irritability.

Riboflavin (vitamin B2) is involved in the metabolism of proteins, fats and carbohydrates. It affects the condition and functioning of mucous membranes, skin and the epithelium of blood vessels (along with vitamin A). It plays an important role in the proper functioning of the immune and nervous systems. In addition, it affects proper vision. Riboflavin deficiency manifests itself through cracking of the lips (formation of venoms), decreased visual acuity or even photophobia, inflammation of the mucous membrane or insomnia.

Niacin (vitamin B3) is very important for ensuring the proper functioning of the brain and peripheral nervous system. It lowers the level of bad LDL cholesterol and triglycerides and participates in the synthesis of insulin, thanks to which it reduces excess sugar. It also has an effect on other hormones – it is responsible for the synthesis of thyroxine, cortisol and sex hormones. It affects the circulatory system by improving blood circulation, dilating blood vessels, and is also involved in the formation of red blood cells. It also improves the condition of hair and skin. Too low niacin levels can cause headaches, weakness and loss of concentration, skin discoloration and acne lesions, sleep problems, nervous system disorders (such as anxiety and outbursts of anger), as well as gastrointestinal problems.

Choline (vitamin B4) plays a very important role in the nervous system, specifically in the parasympathetic (cholinergic) system, which regulates the body’s rest and improves digestion. It is necessary for the formation of acetylcholine – the only neurotransmitter of the parasympathetic system. In addition, it is an element that builds neurons and supports the improvement of memory. In the process of digestion, choline participates in the metabolism of all 3 nutrients. The participation of this vitamin in the metabolism and transport of fat and cholesterol is particularly well known. In addition, vitamin B4 also:

• prevents hypercholesterolemia (cholesterol deposition in the walls of blood vessels),
• accelerates the process of fat burning in the body,
• It prevents fatty liver.

A proper supply of vitamin B4 is very important, because its deficiency carries the risk of headaches, anxiety or even heart ailments. However, you need to be careful not to exceed the recommended doses, as excess choline can also have health consequences.

Pantothenic acid (vitamin B5 – calcium pantotheate) helps maintain an appropriate level of cellular metabolism and, as a consequence, helps reduce tiredness and fatigue. Coenzyme A, i.e. the active form of pantothenic acid, is involved in energy metabolism. It also participates in the synthesis of steroid hormones, vitamin D, cholesterol and some neurotransmitters. Calcium pantotheate is commonly found in food, so there are generally no cases of calcium deficiency.

Pyridoxine (vitamin B6) affects the body by supporting the functioning of the nervous and immune systems, proper heart function and muscle contraction. It helps maintain proper blood pressure and is essential for the production of haemoglobin and for the proper course of carbohydrate and fat metabolism. In addition, it is a coenzyme, i.e. an ingredient necessary for the activity of more than 100 enzymes in the body. Vitamin B6 also affects the condition of the skin – it supports the treatment of its lesions, e.g. in the course of acne. Pyridoxine deficiency is rare, but it can have consequences in the form of changes in the nervous system, increased sweating, and even an increased risk of kidney stones.

Biotin (vitamin B7 – vitamin H) is primarily known for its effects on hair, skin and nails. It participates in the process of keratin formation and the differentiation of nail and hair cells, thanks to which it strengthens them. In addition, it protects against excessive hair loss. However, biotin does not only support a beautiful appearance – its role in the body is much broader, m.in:

• supports the functioning of the immune and nervous systems,
• supports proper mental and physical development,
• it is a coenzyme for several enzymes, e.g. affecting the digestion of fats and carbohydrates,
• regulates the process of glucose metabolism in the liver,
• facilitates the maintenance of normal blood glucose levels,
• It affects the work of sweat glands, as well as bone marrow and erythrocytes.

Vitamin H deficiency in the body can manifest itself in skin diseases, excessive loss of hair, eyebrows and/or eyelashes, brittle nails, deterioration of well-being, fatigue, gastrointestinal problems.

Inositol (vitamin B8) affects the well-being and performance of the brain – it increases the production and reuptake of serotonin, as well as the reuptake of another neurotransmitter, gamma-aminobutyric acid. In addition, it facilitates the regeneration and proper functioning of the liver. Too little inositol intake causes irritability, nervousness, anxiety or even panic attacks.

Folic acid (vitamin B9) is extremely important during pregnancy. Its adequate supply in expectant mothers helps prevent neural tube defects in the fetus. In addition, folic acid supports the nervous and cardiovascular systems and counteracts anemia (anemia) because it supports the proper production of red blood cells. Folic acid deficiency can result in the development of anemia or atherosclerosis.

Cobalamin (vitamin B12) is primarily essential for the proper functioning of the nervous, circulatory and digestive systems. It also supports eyesight and fertility. Symptoms of vitamin B12 deficiency include weakness, fatigue, irritability, memory impairment, numbness in the extremities, loss of appetite, nausea and, in women, changes in the menstrual cycle.

B vitamins dissolve in water and are removed from the body relatively quickly, so an overdose of them is unlikely when used correctly. Nevertheless, taking higher than recommended doses may cause some side effects. An excess of vitamin B4 (choline) is signaled by low blood pressure, increased sweating, nausea and diarrhea. too much vitamin B6 (pyridoxine) can cause headaches and mood disorders. Excess vitamin B9 (folic acid) in the body is characterized by bloating and nausea, decreased appetite, and insomnia and irritability. On the other hand, too high supply of vitamin B12 (cobalamin) may result in the appearance of allergies and eruptions on the skin.