Vitamin B and its role in the body
Vitamin B is not a single compound, but rather a group of different vitamins that are often called B vitamins. Here are some key B vitamins and their main functions:
B1 (Thiamine): Helps convert food into energy. It also supports the work of the heart, muscles and nervous system.
B2 (Riboflavin): Collaborates with other B vitamins in energy production. It helps in the digestion of fats, drugs and steroids. It also helps in the regeneration of red blood cells.
B3 (Niacin): Helps convert food into energy. It is involved in the development and functioning of skin cells, the nervous system and the digestive system.
B5 (Pantothenic Acid): Produces and metabolizes fats, hormones, and other key substances.
B6 (Pyridoxine): Participates in the formation of neurotransmitters, crucial for the proper functioning of the brain. It is also involved in the production of red blood cells, hormones and proteins.
B7 (Biotin): Helps in the metabolism of fats and proteins. It is also important for the health of hair, skin, and nails.
B9 (Folic Acid): Helps in the production of DNA and other genetic materials. It supports the development of the fetal brain and spinal cord, which is why it is especially important for pregnant women.
B12 (Cobalamin): Helps in the production of red blood cells, DNA, and supports the functions of the nervous system.
To better understand the functions and importance of B vitamins in our body, it is worth turning to the specialized materials available on the Webinar Academy educational platform. With this, you can get an in-depth knowledge of these key nutrients.
Occurrence and types
B vitamins are found in a wide variety of foods. Here is general information about the occurrence and types of vitamins in this group:
Occurrence of B vitamins in food products:
• Meat: pork, poultry, fish. • Whole grain cereals: brown rice, oatmeal, whole grain bread. • Legumes: beans, lentils, chickpeas. • Leafy vegetables: spinach, lettuce. • Courage. • Seeds: flaxseed, sunflower, chia. • Nuts: walnuts, almonds. • Milk and dairy products. • Food yeast. • Animal liver and kidneys. • Fruits: avocados, bananas, citrus.
Thiamine (B1) — Found in whole grain cereals, meat, some vegetables, and nuts and seeds.
Riboflavin (B2) — The main sources are dairy, eggs, meat, and some vegetables like spinach and broccoli.
Niacin (B3) — Found in meat, nuts, potatoes, and some vegetables.
Pantothenic acid (B5) — Found in meat, fish, eggs, dairy, whole grain bread, and vegetables like broccoli and spinach.
Pyridoxine (B6) — This can be found in meat, eggs, dairy, nuts, seeds, and certain vegetables.
Biotin (B7) — Present in meat, eggs, milk, yeast, some vegetables, and fruits like avocados.
Folic acid (B9) — Found in leafy greens, broccoli, beans, tomatoes, citrus, and eggs.
Cobalamin (B12) — Mainly found in animal products such as meat and dairy.
Individual B vitamins are essential for the health of the body and are involved in many metabolic processes. Their natural sources are found primarily in animal products, but also in vegetables, fruits, nuts and seeds, as well as in whole grain bread. For people who want to learn what foods are the richest in B vitamins and how to properly incorporate them into their diet, Webinar Academy offers dedicated webinars. Knowing this information can help you optimize your daily menu.
Excess and deficiency
B vitamins are crucial for health, but both a deficiency and an excess of them can lead to health problems. Here's what a deficiency and excess of individual B vitamins can lead to:
B1 (Thiamine)
Deficiency: It can lead to beriberi disease, manifested by problems with the nervous system, muscles, heart; Fatigue; oedema.
Excess: The effects of excess thiamine are rarely observed, but they could theoretically include arrhythmias.
B2 (Riboflavin)
Deficiency: Redness of the skin, fatigue, glossitis, swelling of the lips, photophobia.
Excess: There are no known adverse effects of consuming excess riboflavin from food.
B3 (Niacin)
Deficiency: Pellagra, manifested by diarrhea, dementia.
Excess: Hot flashes, itchy skin, gastrointestinal upset, liver damage.
B5 (Pantothenic acid)
Deficiency: Rare; It manifests itself in fatigue, headaches, sleep disorders.
Excess: Diarrhea, stomach stress.
B6 (Pyridoxine)
Deficiency: Fatigue, depression, reduced immunity, dermatitis. Excess: Peripheral neuropathy, gait instability.
B7 (Biotin)
Deficiency: Hair loss, rash around the eyes, nose, mouth; inflammation of the tongue.
Excess: No known side effects from excessive consumption of biotin from food.
B9 (Folic acid)
Deficiency: Megaloblastic anemia, weakness, headaches, heart problems, fetal development problems.
Excess: It can mask symptoms of vitamin B12 deficiency, which can lead to nerve damage.
B12 (Kobalamina)
Deficiency: Megaloblastic anemia, fatigue, weakness, neuropathy, balance problems, depression, memory impairment.
Excess: There are no known negative effects of consuming excess cobalamin from food.
A balanced diet is key to avoiding problems with excess or deficiency of vitamins. To better understand the risks associated with improper intake of B vitamins, we recommend the training available on the Webinar Academy educational platform.
Vitamin B and health
Vitamin B plays an extremely important role in maintaining health and proper functioning of our body. Its impact is wide-ranging and includes:
Support for metabolic processes: B vitamins are essential in the metabolic process, where they help convert the food you eat into energy. Thanks to this, our body can effectively use the nutrients provided to it, ensuring proper muscle function and energy necessary for daily activities.
Functioning of the nervous system: These vitamins are crucial for the health of the nervous system. They promote the production of neurotransmitters that regulate many functions, including mood and sleep cycles, helping to maintain an optimal mental state.
Heart and circulatory health: Some B vitamins, including B6, B9 (known as folic acid), and B12, help control homocysteine levels in the body, which is important for protecting the heart from disease.
Skin, hair, and nail health: Biotin (B7) is particularly known for its effects on the health of the skin, hair, and nails, aiding their growth and preventing premature skin aging.
Support for the functioning of the immune system: Vitamin B6 plays a role in the production of antibodies, which are necessary to fight infections.
Tissue production and regeneration: B vitamins, including B9 and B12, are essential in the process of creating new cells and DNA, which is crucial for the health and regeneration of all tissues in the body.
Normal fetal development: Folic acid (B9) is critical for the proper development of the fetal brain and spine, hence its supplementation is recommended for women planning and during pregnancy.
B vitamins have a huge impact on maintaining health in many areas. Their balanced levels in the body are important for maintaining good physical and mental condition. Therefore, it is important that the diet is rich in these vitamins, which can be achieved by including a variety of products in the menu. If you are interested in how B vitamins affect our well-being and overall health, it is worth paying attention to the courses offered by Webinar Academy. This platform allows you to deepen your knowledge in comfortable conditions, using the experience of experts.
B vitamins play a key role in many functions of our body, from energy production to nervous system support. They are essential for maintaining health and proper functioning. A deficiency in any of these vitamins can lead to serious health problems, as can an excess. Hence, it is important to take care of a balanced diet and provide the body with the right amount of B vitamins. Whenever there are any doubts about dosage or supplementation, it is strongly recommended to consult a doctor or nutrition specialist. B vitamins play a key role in many processes in our body. To be up to date with the latest knowledge in this area and learn how to take care of their proper consumption, it is worth taking advantage of the Webinar Academy offer.