Compounds of Group B - Indispensable Substances for Human Body I

The term 'B vitamins' refers to a mixture of organic compounds that in the human body are primarily responsible for maintaining the proper condition and functioning of the nervous system. These substances are elements of many enzymes involved in metabolic processes. B vitamins are compounds that must be supplied from external sources, as their storage mechanisms are limited by their structure. Only cobalamin, also known as vitamin B12, is accumulated to a minimal degree. Therefore, these vitamins should be additionally obtained from both food products and dietary supplements. Healthy nutrition plays a critical role in the synthesis of some types of vitamin B. A properly balanced diet enables the healthy development of gut flora, which provides the environment for the development of vitamins. Disturbances in the homeostasis of the digestive system, such as states of acidification of the body resulting from the excessive consumption of sugars, fats, and chemically processed products, can lead to disturbances in the production of B vitamins. Although everyone needs an adequate dose of vitamin B, there are individuals who require higher doses of these preparations. Increased demand concerns people during convalescence, after surgical procedures or traffic accidents, during treatment with diuretics or anti-acid medications.

Vitamin B1, commonly referred to as thiamine, constitutes the first in the systematic classification of B vitamins. It was the first to be extracted. It is soluble only in water, implying that the body is incapable of storing it. Thiamine is primarily employed to maintain the normal functioning of the nervous and circulatory systems. Occasionally, vitamin B1 is associated with the metabolic processes of amino acids, fatty acids, and carbohydrates. The highest risk of thiamine deficiency arises in smokers subjected to substantial stress and individuals consuming excessive alcohol amounts. A deficiency of thiamine results in the gradual destruction of myelin sheaths within motor neurons, thereby diminishing their resilience against damage. The absence of a myelin sheath can lead to the development of Beriberi disease, for which Vitamin B1 serves as a fundamental therapeutic agent. An insufficient quantity of thiamine in the body can also result in the occurrence of disturbances within the muscular system (e.g., tremors, dystrophy) and a significant increase in susceptibility to specific illnesses. Certain patients also observe accompanying difficulties with concentration, chronic fatigue, and the emergence of edema in the distal segments of the limbs. The recommended daily dose of vitamin B1 ranges from 1 to 1.5 mg. It is worth mentioning that individuals engaging in regular physical activity and consuming considerable quantities of carbohydrates should take higher doses. The finest and most natural sources of thiamine encompass: green peas, oat flakes, and pork and beef.

Riboflavin, formerly known as vitamin G, is an organic chemical compound that primarily affects the functioning of the circulatory system. Furthermore, riboflavin is essential for the proper function of the immune system and has a direct impact on cellular respiratory processes. Oxygen transport at the cytological level is one of the fundamental reactions to human metabolism. Moreover, riboflavin is necessary to maintain the health of the skin and its products. A deficiency in vitamin G can have serious consequences for human health, leading to neurological problems, such as muscle pain, lower back pain, and inflammation of the nerve roots, referred to as roots. Additionally, low levels of riboflavin can affect other structures in the body, leading to deterioration of vision, increased risk of anemia, and deterioration of skin condition and resistance, which often manifests as numerous defects in the form of cracks or small inflammations. The requirements for riboflavin are constant up to the age of 50 and then decrease. Compared to its predecessor, the doses of riboflavin should be differentiated by gender. Women should consume 1.1 to 1.3 mg of riboflavin daily, while men should consume 1.3 to 1.8 mg of the substance. Natural sources of vitamin G include broccoli, lean meat, eggs, and dairy products.

Vitamin B3 is also known as Niacin, which is produced independently by the human body. The main substrate in the production of Niacin is Tryptophan, one of the exogenous amino acids. This is the main reason why Vitamin PP must be supplemented with food or with dietary supplements. Further information can be found in a recently published article entitled Vitamin B3. It is a very important compound in the human system, involved in the formation of co-enzymes that determine the metabolism of fats and carbohydrates, increasing the number of blood proteins responsible for the immune response, improving the functioning of the nervous system, promoting detoxification processes, and participating in the production of hormones such as insulin or thyroxine. Deficiency of Niacin can lead to skin changes, the disease Pellagra, muscle weakness, worsening of mental condition and psychological health, paralysis or muscle weakness. To increase the content of Vitamin PP, the diet should not only contain Niacin but also a high amount of Tryptophan, which contributes to its production. The diet should mainly be based on green leafy vegetables, potatoes, eggs, fish, yeast and whole grains.

In the case of choline, we are dealing with a substance that is referred to as a "pseudovitamin" or "vitamin-like". This means that the body is not capable of self-producing this compound in large quantities, however, at the same time, the human metabolism requires its high doses for proper development. Therefore, vitamin B4 must be supplemented. The main sources of choline include yeast, brain, liver, blood vessels, eggs, nervous and cellular muscle functions, pregnancy, the pregnant body, and lactating women, lifelong brain function, and the distribution of lecithin and brain tumor. Choline mainly affects the functioning of the nervous system, regulating the processes of logical thinking, concentration, and memory. Vitamin B4 is particularly recommended in the case of Alzheimer's disease, as it is very effective in limiting the development of dementia. It is also very important for liver function, which regulates the lipid metabolism of the body. Choline is also recommended for pregnant and lactating women, as it is responsible for the proper development of the fetus' central nervous system. A deficiency of choline can lead to serious consequences, such as liver fat accumulation, pain, anxiety, and constipation. Excessive choline can manifest through diarrhea, nausea and vomiting, excessive sweating, or a significant drop in blood pressure.

The term Vitamin B5 actually refers to a group of organic chemicals, the most important and powerful of which are pantothenic acids. This substance is primarily one of the components of the universal coenzyme A, which plays a crucial role in human metabolism. This coenzyme is involved in the metabolism of macronutrients, participates in the transport of energy units, and also affects the proper condition of our neurons and hair. However, Vitamin B5 has particular importance for sleep, regeneration and thinking processes, as it is responsible for the production of numerous neurotransmitters and melatonin. In addition, pantothenic acid is particularly significant for athletes, as the mentioned coenzyme A is essential for the synthesis of Vitamin D. In the context of sports, it is also worth mentioning that the coenzyme is responsible for the production of glycogen, which serves as an energy source for muscles. Vitamin B5 should be supplemented together with creatine, as it participates in the production of adenosine triphosphate, which is the fundamental energy carrier of human metabolism. A lack of Vitamin B5 is very rare, as it occurs in a wide range of food products. Even a very one-sided diet allows for the coverage of its daily requirement, which is about 7 mg. Larger doses are not harmful and do not pose health risks.

Just like in the previous case, B6 stands for six derivatives of a substance known as pyridine, but the most popular one is pyridoxine, which is often identified with this vitamin. The function of pyridoxine in the human body is extremely complex. First and foremost, it is the compound that forms the coenzymes involved in the synthesis of glycogen and the metabolism of polysaccharides. Vitamin B6 is of utmost importance in the reaction of fatty acid transformation. It is impossible to forget its crucial role in the production of hemoglobin and the regulation of the functioning of the entire circulatory system. Pyridoxine has a positive effect on the normalization of blood pressure, the work, and the condition of the heart muscle, and enables proper oxygenation of the blood. Similarly, as with other vitamins from group B, pyridoxine enables the maintenance of a satisfactory state of the nervous system. A deficiency of vitamin B6 is a relatively common condition, but honestly, there are no significant obstacles to meeting its needs. Pyridoxine is found mainly in animal products such as eggs, offal, poultry meat, and fish. Therefore, symptoms of deficiency are mainly associated with disorders occurring in people on vegetarian and vegan diets, such as anemia, apathy, anemia, sleep disorders, and disorders of the nervous system. What doses should be used? People under 50 years of age should take up to 1.5 mg of pyridoxine per day. The need for vitamin B6 increases with age, which is caused by a gradual decrease in mental performance. Therefore, older people can take up to 2 mg of vitamin B6 per day.