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B vitamins role deficiency application and natural sources

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B vitamins have a wide range of functions in our body. In this text, we will explain to you what therapeutic effect B vitamins individually have on our body, where you can find them. We also guide you on recognizing avitaminosis B vitamins and how to supplement them as easily as possible.

Vitamin B1 – Thiamine chloride

Minimum requirements per day (measured in milligrams – mg):

The required intake is 1.0mg per day. You can take up therapeutic to 100mg for a limited period prescribed by a doctor.

Impact on the organism:

Thiamine affects the brain’s normal functioning, peripheral nervous system, eyes, hearing, heart, and normal hair growth.

Role in the body:

Vitamin B1 is best known as an anti-beriberi vitamin, but it is also important as an antineuritic vitamin. It is also known in geriatric medicine as a vitamin that slows down aging. It accelerates children and young people’s growth, protects the heart muscle, and stimulates the brain and the entire nervous system. It helps digestion in terms of improving peristalsis and prevention constipation. It is also important in carbohydrate metabolism.

Deficiency symptoms:

Vitamin B1 deficiency can cause loss of appetite, muscle weakness, slow heart rate, irritability, and neurological disorders. It also reduces hydrochloric acid production in the stomach with accompanying indigestion. Deficiency causes “beriberi” disease.

Therapeutic use of vitamin B1:

Vitamin B1 is used therapeutically to treat the effects of alcoholism, anemia, congestive heart disease, constipation, diarrhea, and nausea, and treatment of the consequences of diabetes.

Natural sources of vitamin B1:

Vitamin B1 is found in larger quantities in brewer’s yeast, wheat germ and bran, rice husks, and in most whole grains, especially wheat, oats, and rice. Thiamine is found in all seeds, in nuts, in peanut butter, legumes, soy, and in milk and dairy products. It is found in beets, potatoes, and green leafy vegetables.

Vitamin B2 Riboflavin

cheese vitamin b2

Minimum requirements per day (measured in milligrams – mg):
The required dose is 1.2 mg per day. The usual therapeutic doses are from 25 to 50 mg.

Impact on the organism:

Vitamin B2 improves the work of the hearing aid and vision. It is necessary for nail growth and soft tissue regeneration.

The role of vitamin B2 in the body:

Vitamin B2 is needed for growth and general health. Maintains the health of eyes, skin, nails, and hair. It can help prevent the onset of some cataracts.

Deficiency symptoms:

Vitamin B2 deficiency causes bloodshot eyes, abnormal sensitivity to light, itching, and a burning sensation in the eyes. Inflammation of the tongue also occurs.

Vitamin B2 therapeutic use:

It is used to treat some types of cataracts, irritating sores on the edges of the lips, the subjective burning sensation of the skin and mucous membranes, and some dizziness types.

Natural sources:

It is found in larger quantities in milk, cheese, brewer’s yeast, whole grains, wheat germ, sunflower seeds, and almonds. It is found in pork and veal livers and leafy vegetables.

Vitamin B3 – Niacin (nicotinic acid, niacin amide)

Minimum requirements per day (measured in milligrams – mg):
The required dose is 10.0 mg per day. Therapeutically You can give it up to 100 mg with each meal, and it is preferable to give it with other B complex vitamins.

Effects on Niacin:

Vitamin B3 affects the brain and nervous system’s work and improves liver, skin, soft tissues, and tongue.

Role in the body vitamin B3:

He is antipelagric vitamin. It is important for proper circulation in dilating blood vessels and increasing blood flow in the peripheral and capillary systems. Improves the normal functioning of the nervous system. Vitamin B3 maintains the normal functioning of the gastrointestinal tract. It is necessary for the proper metabolism of proteins and carbohydrates. Helps maintain healthy skin. It can prevent migraine headaches. In huge doses, niacin is also used in the treatment of schizophrenia.

Deficiency symptoms:

Mild imperfections can cause “coated” tongue, “living” sores on the skin, and sometimes larger skin lesions. Causes irritability, nervousness, forgetfulness, insomnia, and chronic headache. It causes anemia, indigestion, and diarrhea. Severe prolonged vitamin B3 deficiency causes pellagra, neurasthenia, mental disorders, depression, mental dullness, and orientation loss.

Therapeutic application:

It is used in treating acne, baldness, halitosis, migraine, and stress. It is also given in increased doses for diarrhea, high blood pressure, poor circulation, and bleeding gums.

Natural sources:

It is found in larger quantities in brewer’s yeast, wheat germ, rice husks – especially brown rice, paddy wheat products, sunflower seeds. It is found in nuts, peanuts, pork and beef liver, and green vegetables – especially rhubarb.

Vitamin B6 – Pyridoxine

Minimum requirements for Vitamin B6 per day (measured in milligrams – mg):
The required dose is 2.0 mg per day for adults, 0.2 mg for children, and 2.5 mg for pregnant and lactating women. Therapeutic doses are up to 200 mg per day.

Impact on the organism:

It affects muscles, skin, nerves, and blood-forming organs.

The role of Vitamin B6 in the body:

It helps in the assimilation of food and regulates the metabolism of proteins and fats, and is especially important in the metabolism of essential fatty acids. It is required for the synthesis and proper functioning of DNA and RNA. It helps in the healthy functioning of the nervous system and the brain. It is important in the regulation of the normal reproductive process. Protects against high blood cholesterol, some types of heart disease, and the consequences of diabetes. It also helps alleviate premenstrual symptoms. Some research shows that it can alleviate epileptic seizures.

Deficiency symptoms:

Vitamin B6 deficiency can cause anemia, edema, sores in the ear cavity, and eczema. It causes halitosis, inflammation of the colon, insomnia, irritability, migraine, and premature senility. The deficiency accelerates the formation of dental caries.

Therapeutic application:

It is used for atherosclerosis, baldness, high cholesterol, hypoglycemia, some types of cystitis, mental retardation, and muscle disorders.

Natural sources:

It is found in brewer’s yeast, wheat bran and sprouts, and soybeans. We find it in avocados, prunes, bananas, and melons. It is found in nuts, molasses, milk, egg yolk, peanuts, and vegetables; in green leafy vegetables, green peppers, carrots, and cabbage. It is important to note that cooking and food processing destroy vitamin B6.

Vitamin B9 – Folic acid (folate)

Minimum requirements per day (measured in milligrams – mg):
The required dose is 0.4 mg per day. In treating anemia and some other conditions, 5 mg or more per day is required.

Effects on the body of vitamin B12:

It affects the liver’s work, endocrine glands, the work hematopoietic organs, and blood composition.

Role in the body of folic acid:

As a co-participant in vitamin B12, folic acid is necessary to form red blood cells – erythrocytes. It is needed for the growth and division of all body cells, RNA and DNA production, and nucleic acids. It is essential for skin and hair health.

Deficiency symptoms:

Folic acid deficiencies cause nutritional megaloblastic anemia of pregnancy, severe skin diseases in the form of grayish-brown pigmentation, and causes circulatory disorders and hair loss.

Therapeutic application:

It is used to treat the consequences of alcoholism to prevent anemia, arteriosclerosis, diarrhea, fatigue, and baldness.

Natural sources:

It is found in increased amounts in dark green leafy vegetables, broccoli, asparagus, beans, Irish potatoes, spinach, lettuce. It is found in brewer’s yeast, wheat germ, mushrooms, nuts, peanuts, and pork and veal livers.

Vitamin B5 – Pantothenic acid (calcium pantothenate)

Minimum requirements per day of Vitamin B5 (measured in milligrams – mg):
They have not been scientifically established but are estimated to range between 30-50 mg per day. In some studies, 1000 mg a day was given for 6 months without any adverse effects.

Impact on the organism:

It affects the glands’ work with internal secretion, the nervous system’s work, digestive tract, and skin.

Role in the body:

It improves the adrenal gland’s work by increasing cortisone production and other adrenal hormones. It is used mainly as an anti-stress factor, as it protects against most physical and mental stresses and toxins. Vitamin B5 increases the body’s vitality, protects against infections, and accelerates healing. It helps maintain normal growth and development of the central nervous system. It also helps prevent premature skin aging and protects against damage caused by excessive radiation.

Deficiency symptoms:

Deficiencies can cause chronic fatigue, mental depression, insomnia, irritability, and nausea. Decreased intake causes increased susceptibility to infections, muscle weakness, stomach upsets, and constipation. Vitamin B5 deficiency can cause skin diseases and slow growth.

Therapeutic use of vitamin B5:

It is given for diarrhea, duodenal ulcers, other intestinal disorders, eczema, hypoglycemia, kidney function problems, and hair loss.

Natural sources:

It is found in brewer’s yeast, wheat germ and bran, unpeeled bread, molasses, royal jelly, egg yolk, mushrooms, beans, peas, peanuts, and green vegetables.

Vitamin B12 – Cobalamin (cyan cobalamin)

Minimum requirements per day (measured in micrograms – mcg):
The required dose is 1-5 mcg per day. Therapeutic doses range from 50-100 mcg, but since vitamin B12 is difficult to assimilate when taken orally for therapeutic purposes, it is given in injections.

Impact on the organism:

It regulates the nervous system’s work, hematopoietic organs and affects the blood’s composition.

Role in the body of vitamin B12:

It is necessary for the formation and regeneration of erythrocytes. It improves children’s growth and is involved in many important metabolic and enzymatic processes.

Deficiency symptoms:

Vitamin B12 deficiency can cause nutritional and especially pernicious anemia, poor appetite and growth in children, chronic fatigue, a feeling of numbness or numbness, loss of energy, and causes difficulty concentrating.

Therapeutic use of vitamin B12:

It is used to treat the consequences of alcoholism, allergies, anemia, arthritis, bronchial asthma, bursitis, epilepsy, fatigue, hypoglycemia, and stress.

Natural sources:

It is found in elevated concentrations in milk, eggs, mature cheese, brewer’s yeast, sunflower seeds, bananas, peanuts, fresh wheat germ, and pollen.

Vitamin B15 – Pangamic acid (calcium palgamate)

Minimum requirements per day (measured in milligrams – mg):
Daily needs are not scientifically determined. The usual therapeutic doses are 100 mg per day (50 mg in the morning before breakfast and 50 mg in the evening).

Impact on the organism :

It affects the heart, kidneys, nervous system, and endocrine glands.

Role in the body :

Vitamin B15 increases the body’s resistance to hypoxia, i.e., insufficient oxygen supply to the tissue and cell. Helps regulate fat metabolism. It stimulates the glands and nervous system and is useful in treating heart disease, high blood cholesterol, and circulatory disorders. Vitamin B15 is also a good detoxifier and helps with carbon monoxide poisoning’s harmful effects.

Deficiency symptoms:

They can cause a reduced oxygen supply, i.e., hypoxia, and the deficiency exacerbates heart disease, the function of endocrine glands, and reduces the nervous system’s function.

Therapeutic application:

It is used to treat the consequences of alcoholism, in the treatment of asthma, arteriosclerosis with high cholesterol, the treatment of emphysema of the lungs, and heart disease. It has certain antirheumatic effects.

Natural sources:

It is found in increased amounts in paddy cereals, seeds, paddy brown rice, and nuts.

Biotin – Vitamin H

Minimum requirements per day (measured in micrograms – Mcg) :

The daily requirement is 150-300 micrograms.

Impact on the organism:

It affects the blood’s composition and affects the muscles, nerves, and skin.

Functions in the body:

It is involved in protein and fat metabolism. It affects hair growth and health and prevents loss of appetite. It is used in the treatment of malaria.

Deficiency symptoms:

Biotin deficiency can cause eczema, dandruff, hair loss, seborrhea, skin diseases such as pallor, heart abnormalities, lung infection, and anemia.

Therapeutic application:

It is used to treat baldness, dermatitis, eczema, and skin ulcers.

Natural sources:

The richest and most natural source is brewer’s yeast, then it is found in paddy rice, soy, liver, and kidneys of domestic animals. Biotin is also normally produced in healthy intestines.



Miko Lamberto

Ja sam nutricionista sa 10 godina iskustva, neke od svojih zapažanja sam preneo u naš blog. Za najnovije vesti i informacije o prirodi i pridonom lečenju nas pratite.

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