They are primarily responsible for the proper functioning of the nervous system. B vitamins relieve nervous tension as well as improve mood and intellectual performance. Each of the B group vitamins also has an additional role in the body. Below you can see descriptions of several B group vitamins:
VITAMIN B COMPLEX
Supplements which contain Vitamin B complex:
Vitamin B – complex, 100 capsules (Puritan’s Pride) – product available here
Vitamin B-Complex, 120 capsules (Formeds) – product available here
VITAMIN B3
Vitamin B3 called niacin or vitamin PP, like all B vitamins, is soluble in water. It stands out of the other vitamins in the B group because it is the only one that can be produced in the body by itself. However, the amounts of vitamin B3 are so small that they are not able to satisfy the body’s proper needs for this vitamin, which is why it is important to provide it with food or supplementation. Vitamin B3 is responsible for proper functioning of the brain, peripheral nervous system, synthesizing sex hormones (estrogen, progesterone and testosterone) and cortisone, thyroxine and insulin. In addition, niacin contributes to the maintenance of normal energy metabolism and reduces fatigue and weariness.
Apart from the foregoing properties, niacin also:
- participates in the synthesis and distribution of fatty acids, carbohydrates and amino acids,
- affects the formation of erythrocytes,
- participates in the detoxification of the body, inhibits toxic effects of drugs and chemical compounds,
- dilation of the blood vessels, so that it can prevent migraine and alleviate its course,
- has a beneficial effect on the circulatory system, lowers blood pressure,
- it positively affects the mental state – improves sleep, calms down, reduces nervousness, relieves symptoms of schizophrenia,
- improves the condition of skin and hair,
- prevents gastrointestinal disorders and some types of diarrhea.
Symptoms of Vitamin B3 deficiency:
weakness, insomnia, headaches and dizziness, memory problems, depression, irritability, anger, anxiety, agitation, skin diseases, diarrhea, vomiting, increased glycemia. Chronic, extreme deficiency of niacin may result in severe treatment for pellagra.
Symptoms of excess amount of Vitamin B3:
Excess vitamin B3 is excreted in the urine, therefore it is difficult to overdose. High doses above 1 g may however cause:
- headaches,
- dilation of blood vessels,
- skin reddness
- feeling of indigestion.
High doses, about 3, increase the likelihood of liver damage and increase uric acid levels.
Sources of Vitamin B3 in food:
The largest amounts of niacin are found in products that are a rich source of animal protein, including in: lean meat, fish (mainly tuna, mackerel), liver, eggs, quark. Niacin also occurs in yeasts, vegetables (including broccoli), cereal grains, legumes (including beans, peas) and sunflower seeds.
Supplementation with Vitamin B3:
Supplements which contain Vitamin B3:
Vitamin B3 – Niacin F-VIT B3 servings (Formeds) – product available here
Niacin 500 mg – Vitamin B3 250 tablets – product available here
Contraindications:
High doses of niacin should not be taken by people with diabetes, liver disease, gout and peptic ulcer disease.
VITAMIN B6
Vitamin B6, the so-called pyridoxine is a water-soluble vitamin necessary for the proper functioning of the body. After ingestion, it is absorbed from the digestive tract and stored mainly in the muscles and liver. It is part of approximately 50 enzymes that actively participate in various biological processes of the body. Vitamin B6 participates in the transformation of proteins, carbohydrates and fats. It also takes part in the transformation of amino acids and is necessary to convert tryptophan into niacin, the so-called vitamin PP. It is also necessary for the synthesis of hormones, such as serotonin and adrenaline, which affect the proper functioning of the nervous system.
Furthermore, pyridoxine has an effect on muscle spasms, blood pressure and heart function. It participates in the formation of antibodies, so it increases the body’s resistance.
Another important function of this vitamin is its participation in the processes occurring in the muscles such as: glycogenesis – transformation of glucose into glycogen and glycogenolysis – the process of glycogen metabolism. Vitamin B6 is also essential in the production of hemoglobin.
Symptoms of vitamin B6 deficiencies:
Symptoms of vitamin B6 deficiency may be as follows:· nervous hyperactivity,
- depression,
- low mood
- insomnia,
- increased susceptibility to infection,
- anemia,
- numbness of hands,
- hair loss,
- inflammatory changes of the skin and oral mucosa.
Most of these symptoms are not specific, because the deficiency of vitamin B6 very often occurs with deficiencies of other B vitamins.
Symptoms of excess amount of vitamin B6:
With long-term intake of Vitamin B6 in the form of tablets at a dose above 200 mg / day, you may get undesirable symptoms such as:
- lack of muscle coordination,
- tingling of the limbs,
- increased feeling of coolness,
- degeneration of the nervous tissue.
Source of vitamin B6:
Vitamin B6 is found in both animal and vegetable products. The richest sources are, among others: yeast, wheat bran, buckwheat groats, wheat germs, legume seeds, potatoes, broccoli, bananas, pork, poultry, nuts, milk and eggs. During the thermal treatment, there is a large loss of vitamin B6 in the food, so it is best to eat the above-mentioned products mostly raw.
The bioavailability of vitamin B6 is limited by alcohol and drugs.
Supplementation with Vitamin B6:
Supplements which contain Vitamin B6:
Vitamin B6 B-6 20mg (P-5-P) 60 capsules (Swanson) – product available here
Contraindications:
Do not use in people taking levodopa without a peripheral decarboxylase inhibitor.
VITAMIN B12
Vitamin B12 or cobalamin, like other B vitamins, has a positive effect on the nervous system and mental health. Vitamin B12 participates in the creation of neurotransmitters, which are responsible for the transfer of information between cells. It also actively participates in the biosynthesis of nucleotides and choline, which are part of the myelin sheath that surrounds and protects nerves.Vitamin B12 also has a significant impact on our mental health. It helps maintain mental balance, facilitates learning and promotes concentration. It co-creates methionine, which is responsible for good mood.
Vitamin B12 participates in the synthesis of serotonin. Serotonin is a neurotransmitter that shows anti-depressant activity at proper concentration. Low level of B12, and consequently serotonin, causes depression, bad mood, irritability and fatigue.
Furthermore, vitamin B12 is involved in the transformation of proteins, fat and carbohydrates into energy. Thus, it counteracts the feeling of tiredness and weakness of the body, prevents memory loss and increases the possibility of concentration.
It also plays an important role in the production of blood cells in the bone marrow. Deficiency of these blood cells causes anemia.Supplementation with vitamin B12 may alleviate the course of diseases such as multiple sclerosis or Alzheimer’s disease.
Symptoms of Vitamin B12 deficiency:
The deficiency of vitamin B12 is manifested in annoyance, irritation and anxiety, lower resistance to depression and fatigue. Symptoms of deficiency may also be anemia and disturbing signals from the nervous system, such as numbness and tingling sensation, especially in the lower limbs, disturbances of balance and walking.
Symptoms of excess amount of Vitamin B12:
It has been found that vitamin B12 taken in excess does not adversely affect our body.
Sources of Vitamin B12 in food:
Vitamin B12 is present in many animal products such as: liver, kidneys, heart, lean meat, fish, crustaceans, cheese and eggs.
Supplementation with Vitamin B12:
Supplements which contain Vitamin B12:
Vitamin B12, 500 mcg, 100 capsules (Puritan’s Pride) – product available here
Vitamin B12 (60 servings) (Formeds) – product available here
Vitamin B12 liposomal 100 ml (Cure Support) – product available here
Vitamin B12 liposomal 250 ml (Cure Support) – product available here
Vitamin B12 liposomal nose drops 1000 mcg, 5 ml (Cure Support) – product available here
Contraindications:
Vitamin B12 cannot be used by people with hereditary atrophy of the optic nerve. It should not be taken by people with hypersensitivity to cyanocobalamin.