The B vitamins are essential for the perfect functioning of the organism and therefore for psychophysical well-being. Each of them plays a specific role in the human body but, as a winning team, they often work in concert with each other to promote the health of the brain, nerves, muscles, skin, eyes, liver, hair, nails, regulate mood and help in the production of red blood cells. They are practically indispensable for growth and functioning
of the human body.
B vitamins are defined "Energy vitamins" not because they provide energy but because they act as keys that unlock the mechanisms to recover and produce the energy necessary for vital functions. They are also water-soluble vitamins - that is, they dissolve in water. For this reason, unlike those fat-soluble (ie that dissolve in fats), they are characterized by an easy elimination from the body through liquids; on the other hand, they cannot accumulate and therefore, regardless of the daily requirement, do not pose particular constraints in relation to a possible hypervitaminosis (ie consequences due to excessive intake).
Read also: Snacks richest in Vitamins B
Thus, our body uses only the necessary amount of B vitamins every day, eliminating the rest.
Here are the B vitamins in detail
- B1, B2, B5, B8, B9 and B12 mainly intervene in different moments of the energy metabolism, contributing to the demolition of carbohydrates and fatty acids and, therefore, to the production of energy through glycolysis and redox reactions. interior of particular cellular structures, i mitochondria.
- B6 and B12 are involved in the transformation of some amino acids (the building blocks of proteins) and B9 also in the synthesis (i.e. production) of purine and pyrimidine bases, i.e. the components of DNA, which contains the genetic information of the individual.
- B5 and B8 are essential for some steps in the synthesis of fatty acids.
Since all these reactions are strictly interdependent at various levels, it is sufficient for a single B vitamin to be deficient to have problems in terms of general metabolism, as well as specific dysfunctions.
When proposing a B vitamins supplement it is therefore important to opt for preparations that contain them all in a balanced way.
How we notice a possible deficiency of B vitamins
It is mainly understood by a feeling of psychophysical fatigue, asthenia, paraesthesia and cramps (B1, B6);
dehydration and loss of elasticity of skin and hair or onset of dermatitis and canker sores (B2, B3 or PP, B5, B6, B7);
difficulty concentrating and memorizing (B1, B12);
irritability, nervousness or anxiety (B1, B6);
gastrointestinal disorders (B3 or PP, B5);
anemia (B2, B12)
Vitamin B9 deficiency in pregnancy instead it is associated with alterations in the neural development of the fetus. To avoid getting to these types of pictures, it is sufficient to increase the nutritional intake of B vitamins. Often, in fact, a balanced diet is not sufficient to guarantee an adequate supply of all the essential nutritional elements for the well-being of both the child and the child. of the adult. However, today, being able to maintain good nutritional standards is difficult even for
people careful to follow a correct diet. Just think of the widespread use of refined or industrially processed products and therefore subjected to processes that significantly reduce the content of essential microelements, in particular water-soluble vitamins and mineral salts.
The result is also an impoverishment of those foods that would be there rich when eaten fresh (such as fruit, vegetables and milk) or unprocessed (eggs, whole grains). Other factors that limit the intake of B vitamins may depend on the presence of specific food allergies or intolerances (for example to lactose, gluten, etc.), the need to undergo restrictive eating patterns or the choice to follow particular diets (vegetarian , vegetalian, macrobiotic
For these reasons, supplementing the supply of B vitamins can be useful and necessary in every phase of life. Surely in pediatric age, to support energy metabolism and particularly intense anabolic reactions during growth, and in adolescents, especially when playing sports (both competitive and amateur) or during periods of intense scholastic commitment. But even in adults and the elderly it is good to integrate whenever there is an increased need or potential deficiencies arise.
As for the children, the integration of B vitamins becomes important especially in the case of flu syndromes or other infectious diseases, especially if repeated or of long duration, and whenever it is necessary to resort to antibiotic therapy. Even in the absence of pathologies, however, targeted supplementation is useful in helping the child cope with
easier season changes, helping him feel less fatigue and better react to the stress imposed by the climate transition. The intake of B vitamins supplements should also be periodically recommended to children with food intolerances or idiosyncrasies who tend to limit the variety and quality of foods usually consumed, impoverishing
nutritionally the diet