If you feel weak and unwell, and you are not happy with your appearance, you may be developing vitamin deficiency. To replenish the supply of beneficial microorganisms, you need to eat more healthy foods. But even if you eat right, most diets will not compensate for the lack of all B vitamins.
If your health continues to deteriorate, you need to get tested for vitamins. this will help assess the actual condition and help the therapist prescribe the dosage of appropriate medications.
The role of B vitamins for the body and immunity
This group of vitamins has a lot of common properties, which made it possible to combine them into one. The most important point is their water solubility. This allows vitamins not to accumulate in the body, but to be constantly washed out of the circulatory system by the ingested liquid.
One product can contain a whole list of B vitamins. Therefore, in the complex treatment of deficiencies, doctors give a whole list of elements that must be consumed. B vitamins are beneficial for the body in the following ways:
- normalize the functioning of the nervous system;
- improve the functions of the cardiovascular system;
- have a beneficial effect on the functioning of the intestinal tract;
- improve skin tone and elasticity;
- reduce the risk of stressful situations, stress on the body, help cope with depression and emotional stress;
- help in cell reproduction, strengthen muscle tone and improve energy metabolism;
- help strengthen the immune system and increase the body's resistance to various diseases.
Thanks to the complex intake of B vitamins in the body, the level of cholesterol in the blood is reduced, the processing of products in the digestive tract is accelerated, beneficial substances are better synthesized, and the process of metabolism of proteins, fats and carbohydrates is accelerated. Wounds, abrasions and bruises from injuries heal faster. At the same time, the level of pain is noticeably dulled.
The condition of the skin improves, the complexion evens out, and eczema goes away. The body's protective properties increase, which leads to increased production of hemoglobin, which is involved in the process of restoration of red blood cells that generate the production of antibodies.
Comparison of tablet and injection forms
Taking vitamins B1, B6, B12 is possible both in the form of injections and in tablets. Each of these forms has its own advantages and disadvantages.
Advantages and disadvantages of using tablets
The tablet form of vitamins is more convenient for patients: tablets are easy to take, do not hurt and can be done at home. But tablets have a number of disadvantages:
- lower bioavailability of active substances;
- longer absorption time;
- less therapeutic effect for metabolic disorders;
- influence on the walls of the stomach;
- inhibition of B12 absorption in intestinal pathologies.
For problems with the gastrointestinal tract, the use of tablets is less effective. Also, ampoules are used in cases where patients cannot take pills on their own.
Advantages and disadvantages of solutions for injections
Ampoules with solution for injection also have their pros and cons. The advantages of this form of release include:
- high bioavailability due to faster entry into the bloodstream;
- pronounced therapeutic effect from use;
- Possibility of use for diseases of the stomach and intestines.
The disadvantages include the following points:
- painful sensations;
- increased risk of overdose.
Essential B vitamins
Each individual vitamin from the general group was highlighted in a separate line. It was given a number, a name, and a number of beneficial properties for the human body.
B1 (thiamine or aneurin)
Thanks to it, the functioning of the nervous system is restored and cerebral circulation improves. With regular intake of thiamine into the body, the neurotransmitter acetylcholine begins to be produced, which affects the tone of the muscles of internal organs, including the heart.
B1 is involved in most energy exchange processes: protein and lipid metabolism, as well as the absorption of amino acids. During the process of cell division, the vitamin helps in the transfer of genetic information. If the daily norm of this vitamin is observed, a person has an excellent appetite, gains muscle mass and increases the strength of the skeletal system.
B2 (riboflavin or lactoflavin)
Taken to improve the condition of hair, nails, and digestive tract. Supports the functioning of the thyroid gland and participates in the formation of the epidermis. Protects eyes and skin from the aggressive effects of ultraviolet radiation. Improves the production of antibodies and red blood cells, restores the reproductive function of the body.
The general condition improves, drowsiness, migraine, irritability and apathy disappear. The vitamin prevents poor blood clotting, improves the functioning of the gastrointestinal tract, which leads to minimizing the risk of gastritis, ulcers, anemia and liver diseases.
B3 (vitamin PP, nicotinic acid or niacin)
Participates in cell synthesis, supports the functioning of the brain and central nervous system. Indispensable for digestion, as it stimulates the production of gastric juice and is involved in the breakdown of food into proteins, fats and carbohydrates.
B4 (choline)
Prevents liver disease by removing toxins and poisons from the organ. Helps prevent gallstone disease. It is especially useful for a growing body and for the body of a pregnant woman. Normalizes the tone of the heart muscle.
B5 (pantothenic acid)
Prevents early baldness and gray hair, restores skin tone, helps prevent splitting of the nail plate and dull hair. Fights premature aging and improves immunity.
B6 (pyridoxine or pyrivitol)
Restores painless menstruation in women, helps to endure pregnancy, as it prevents the risk of miscarriage in the first trimesters. B6 should be taken by people suffering from conjunctivitis, acne, anemia, at risk of myocardial infarction and high blood pressure.
B7 (biotin)
Participates in metabolism, lowers blood sugar levels and prevents muscle spasms. Improves the functioning of the nervous system and perfectly replenishes the deficiency of nutrients that are needed for healthy nails, hair and skin.
B8 (inositol or inositol)
Affects concentration and improves brain activity. Relieves symptoms of mental disorders and panic attacks, prevents insomnia. Helps to conceive a baby for those who have been unable to do so for a long time.
B9 (folic acid)
The main function is protection and gestation of the fetus. B9 is involved in the division of all types of cells and DNA genes in our body, promotes their growth and normal functioning.
B10 (para-aminobenzoic acid)
Prevents the harmful effects of ultraviolet radiation on the skin, promotes an even tan, maintains skin tone and slows down the aging process.
B11 (levocarnitine)
Prevents the development of anemia and hemophilia. Useful for increasing mental, emotional and physical stress. Helps prevent stress and apathy. Useful when playing sports to reduce injuries.
B12 (cobalamin)
Prevents the development of anemia, normalizes blood pressure and cholesterol levels in the blood. Saturates cells with oxygen and improves the functioning of the immune system.
Chemical properties and composition of vitamin B12
To be precise, this is not one substance, but several compounds combined into one general group and designated by a letter of the Latin alphabet. These biologically active components contain cobalt, which is necessary for the normal functioning of many processes in our body:
- hematopoiesis;
- regeneration of cells and tissues;
- prevention of disorders in the functioning of the pancreas;
- regulation of the production of the hormone adrenaline.
Vitamin B12 itself, the lack of which can have a detrimental effect on health, from a chemical point of view, is two varieties of the same cobalamin molecule. Both options are also called vitamers. Their correct designations among scientists and doctors are cyanocobalamin and hydroxocobalamin.
Not all components of this substance can have a beneficial effect on your health and general condition. Only its active forms are of benefit to humans. These compounds are formed from vitamers - methylcobalamin and deoxyadenosylcobalamin. When we tell you what foods contain vitamin B12, we mean these active forms. Such names are not easy for an ordinary person not involved in chemistry to remember, so in the future, throughout the entire text of the article, we will use the usual and familiar letter name of the biologically active substances of this group.
Who should definitely take B12?
For an adult, the standard daily requirement for B12 is about 2.4 mcg. But it is worth remembering that this amount is only valid for those who are not subject to nervous shock and do not have bad habits or excessive stress. During times of stress, nicotine addiction, increased workload and fatigue, this figure can increase in the range of 10 to 20%. In such cases, we advise you to choose foods that are rich in vitamin B12 and contain it in large quantities. We have listed cases in which the need to take the substance increases:
- for those who are actively involved in sports, especially professional athletes;
- if your job involves heavy physical activity;
- undergoing rehabilitation after alcohol addiction;
- pregnant and lactating women;
- during puberty in adolescents
- children in the period of active growth;
If you belong to any category from this list, you should be especially careful to ensure that your body receives all the necessary substances. A diet that includes healthy, vitamin-rich foods, as well as proper intake of medications prescribed by your doctor, is a guarantee of your impeccable health, beauty and youth for many years.
Where and what does vitamin B 12 contain: a list of foods for every day
The benefits and role of vitamin-containing products for a healthy and beautiful body cannot be overestimated. Long silky hair, strong nails, smooth skin, a clear mind and excellent memory - all this provides us with excellent health and a great mood at any time of the year and even on the cloudiest day. A balanced and proper diet gives a surge of vitality and increases performance. A person who does not experience a deficiency of nutrients, compounds and vitamins is less likely to get sick during an exacerbation of colds. He is strong, full of energy and resilient to physical and mental stress, much less susceptible to stress and seasonal depression. In addition, including healthy compounds in your daily diet helps maintain body health, youth and beauty even in old age.
What should you include in your daily menu to prevent vitamin deficiency? To answer this question, we have compiled a list of the richest and most complete food sources of B12 for you.
Meat and offal
- Beef
- Beef liver
- Beef kidneys
- Beef tongue
- Beef heart
- Lean parts of pork
- Pork liver
- Mutton
- Game
- Chicken liver
- Rabbit
- Liverwurst
Chicken eggs, or more precisely, the yolks, also contain large amounts of B12.
Seafood
- Crab
- Octopus
- Shellfish
- Scallops
- Oysters
Fish
- Mackerel
- Perch
- Trout
- Chum salmon
- Sardine
- Herring
Dairy
- Cheese
- Milk
- Cottage cheese
- Kefir
- Sour cream
- Natural yogurt
- Curdled milk
Plant products
- Soya beans
- Green onions
- Salad leaves
- Spinach
It is important to remember that by limiting your intake of animal foods, the risk of developing B12 deficiency increases. In plant sources it is contained in small quantities and does not cover the daily requirement. Therefore, vegetarians should consult a specialist who will prescribe a course of necessary medications.
Author: Di&Di Corporation
B12 overdose
Of course, you shouldn’t abuse this substance either. Moderation must be observed even in the most useful products and preparations. Uncontrolled use will only harm your body and certainly will not be beneficial. Hypervitaminosis – overdose, manifests itself in the following symptoms:
- Pain and stabbing on the left side of the chest, near the heart
- Increased excitability of the nervous system
- The number of heart beats per minute increases
An overdose of B12 will not bring serious, dangerous, or even fatal consequences, since this vitamin is water-soluble. Its excess easily leaves your body through urine. But still, this process requires a certain amount of time, and during this period hypervitaminosis can harm your body. Therefore, you should refrain from increased use of dietary supplements and vitamin complexes. If you buy the drug at the pharmacy, strictly follow the instructions and strictly observe the dosage. If you notice side effects, a deterioration in your general condition and well-being, temporarily stop using the complex and immediately consult a doctor. Do not resume the course until your specialist gives you permission.
