Vitamin B12, or cobalamin, plays a very important role in the body. The B vitamin is involved in the production of red blood cells, regulates many metabolic processes, and is also responsible for the proper functioning of the nervous system. What is the role of the other B vitamins? Where in food can B vitamins be found and is it worth supplementing? Here are our tips.
Vitamin B12 and other B vitamins - where to find it?
Vitamin B12 as well as other B vitamins are essential for the body to function properly. Their supplementation is possible through a well-balanced diet. What products contain the most vitamin B12 and other B vitamins? These are:
- yeast - this is a major source of vitamin B1 and B9;
- poultry - lean meat is a good source of vitamins B12, B6 and B3;
- red meat - pork, mutton, beef, and game are high in vitamin B12 and B5;
- peanuts - these are rich in vitamin B1, B3, B5, and B6;
- wheat bran - high in vitamin B3 and B5;
- red, orange, green fruits, and vegetables - these are rich in B9;
- dairy products - lots of vitamin B12, B2, and B6;
- fatty fish - this is an excellent source of vitamins: B12, B2, B3, B5, and B6;
- dried fruit - you will find B vitamins B1 and B3 in them;
- legumes - a great source of vitamin B2;
- liver - offal is rich in B vitamins, specifically B3, B5, B9, and B12;
- cereal grains - an excellent source of vitamins B1, B6, and B9;
- egg yolk - is a real vitamin treasury, not only B12 but also B1, B5, and B9.
The role of vitamin B12 and other B vitamins in the organism
Vitamin B12 and other B vitamins are responsible for the proper functioning of the nervous system. They relieve nervous tension, improve intellectual performance, and have a positive effect on our mood. What is more, B vitamins are involved in many metabolic processes, such as carbohydrate, protein, and fat metabolism. Many of them support the functioning of the hematopoietic system and regulate the immune system, e.g. by participating in the production of antibodies. All B vitamins and their functions are listed below - let's start with what vitamin B12 is responsible for.
Vitamin B12 (cobalamin) - characteristics
What is vitamin B12 responsible for? Vitamin B, otherwise known as cobalamin, is essential in the proper functioning of the digestive, nervous and cardiovascular systems. There is a reason why vitamin B12 is called the red vitamin - it participates in the synthesis of red blood cells. Moreover, B12 regulates the metabolism of proteins, fat, and carbohydrates, improves concentration as well as memory, ensures a good mood, and plays an important role in the reproduction of the genetic code (it determines the synthesis of nucleic acids DNA and RNA).
Vitamin B13 (orotic acid) - characteristics
This B vitamin helps in the metabolism of vitamins B12 and B9. It also regulates the functioning of an important organ - the liver.
Vitamin B9 (folic acid) - properties
Folic acid, or vitamin B9, is essential for DNA synthesis. This vitamin also supports the functioning of the hematopoietic system and plays a key role in the metabolism of homocysteine. It is a group B vitamin, which is crucial to supplement during pregnancy, as it prevents birth defects.
Vitamin B5 (pantothenic acid) - properties
Vitamin B5, or pantothenic acid, participates in the synthesis of fatty acids, cholesterol, steroid hormones, as well as vitamins A and D. It alleviates arthritis symptoms and strengthens the immune system. Pantothenic acid also delays balding and hair loss.
Vitamin B6 (pyridoxine) - properties
Vitamin B6 is necessary for the production of hemoglobin and regulates the functioning of the immune system. Similar to vitamin B12, it plays an important role in protein metabolism and influences muscle processes.
Vitamin B1 (thiamine) - characteristics
Vitamin B1 supports the functioning of the circulatory system and regulates the growth and development of bones. Thiamine supports the nervous system in the transmission of impulses received from the environment, neutralizes free radicals, thus slowing down cell aging.
Vitamin B2 (riboflavin, vitamin G) - properties
Vitamin B2, also known as riboflavin or vitamin G, is crucial for the proper functioning of the immune system. This B vitamin also improves the condition of the skin, hair, and nails as well as supporting the treatment of many diseases, such as anaemia and oral disorders.
Vitamin B3 (niacin, vitamin PP) - properties
Vitamin B3 is involved in the production of sex hormones and, like vitamin B12, in the synthesis of red blood cells. Niacin also lowers blood cholesterol levels and helps to fight disorders of the digestive system.
Vitamin B4 (choline) - characteristics
Vitamin B4, or choline, regulates the functioning of the muscular, circulatory and respiratory systems. It also improves brain performance and is involved in the control of lipid metabolism.
Vitamin B7 (biotin, vitamin H) - properties
Vitamin B7, otherwise known as biotin or vitamin H, participates in the production of fatty acids and affects correct growth. Similarly to vitamins B2 and B5, it helps to keep the skin in good condition and prevents balding and greying of hair.
Vitamin B8 (inositol) - properties
Vitamin B8 has a beneficial effect on the nervous system and may also play a significant role in reducing the rate of insulin resistance (studies are in progress).
Vitamin B15 (pangamic acid) - properties
Vitamin B15 dilates blood vessels and improves the blood supply to muscles and other tissues, probably also lowers blood cholesterol levels and stimulates the immune system. However, there is no clear evidence that pangamic acid fulfils the definition of a vitamin.
Vitamin B17 (amigdalin) - properties
Vitamin B17, or amygdalin, is a B vitamin, which, like B15, causes a lot of controversies. On the one hand, it has anti-inflammatory and probably anti-cancer properties (this has not been confirmed by clinical studies), but on the other hand, its excess leads to the risk of dangerous cyanide poisoning.
B vitamins - what is the danger of their deficiency?
B vitamins are responsible for the proper functioning of many systems, especially the nervous and circulatory systems. Deficiency of B vitamins may lead to such symptoms as:
- numbness of the limbs;
- chronic fatigue;
- gait disturbance;
- disturbance of balance;
A deficiency of vitamins such as B12 can contribute to anaemia and increase the risk of cardiovascular disease. B12 is the only B vitamin that does not appear in plant-based products, so it should be supplemented by people on a vegetarian or vegan diet. Meanwhile, folic acid is very important for pregnant women - because of the increased need, doctors recommend additional supplementation of this B vitamin for every future mother.
B vitamins - are they worth supplementing?
If your diet lacks products that are the main source of B vitamins, you should consider supplementation. One of the supplements you can choose is OstroVit Vitamin B Complex. The proven product contains not only B vitamins, but also vitamin C and E. It will help people who have an increased need for vitamin B12 and other B vitamins to stay healthy.
OstroVit Vitamin B Complex is beneficial for people who have a higher demand for B vitamins, e.g. during intestinal diseases and intestinal flora abnormalities, while taking some medicines, which inhibit the absorption of vitamin B12 and folic acid, thus contributing to their deficiency. The product used according to the dosage recommended by the producer, will support the work of the nervous and blood-forming systems, as well as improve the metabolism and functioning of the immune system. A dietary supplement cannot be used as a substitute (replacement) for a varied diet. During its intake, a balanced diet and healthy lifestyle are recommended.