Vitamin B is available in many vitamins. These vitamins are generally all water soluble.
Vitamin B1 (thiamine or aneurine):
It operates in many areas :
- Balance of the nervous system
- Carbohydrate digestion
- Metabolism of the heart, muscles and growth
- Metabolism of carbohydrates, fats, amino acids, glucose and alcohol
- Transmission of nerve impulses
- Stimulates heart and nervous system
- Reacts to carbohydrates
- Relieves headaches, sciatica and rheumatism
- Fights impotence, infertility and growth disorders
It is mainly found in the following food sources :
- Offal (liver, kidneys, heart)
- Organic egg yolk
- Dairy products
- Grain sprouts
- Whole grains
- Dried vegetables
- Food yeasts
- Nuts
- Complete rice
- Polle
- Legumes
Its deficiency is known to have caused beriberi in sailors.
But it can also cause many other pathologies :
- Fatigue and depression
- Muscle weakness and atrophy
- Edemas
- Loss of appetite, weight loss
- Polyneuritis
- Digestive and cardiac disorders
- Dermatological problems
This vitamin is particularly essential for smokers, people with alcohol dependence disorders, the elderly and pregnant women.
Vitamin B2 (riboflavin or lactoflavin):
It is involved in a large number of metabolic reactions :
- Carbohydrates
- Lipids and proteins, especially as a coenzyme and electron transporter
- Cellular respiration
- Also involved in the synthesis of thyroid hormones
- Promotes the production of red blood cells
- Stimulates the immune system
- Promotes fetal growth during pregnancy
- Prevents or decreases mucous skin problems, hair loss, fatigue, rheumatism, stiff necks and muscle cramps, lumbago, skin cracks and crevices, stomatitis, excess sebum, stomach pain, conjunctivitis , excess acidity
It is mainly found in the following food sources :
- Organ meats (liver, kidneys, heart)
- Organic egg yolk and dairy products
- The fish
- The vegetables
- Spinach
- Asparagus
- Broccoli
- Yeasts
- The cereals
- Germs
Its deficiency, although rare, can however cause :
- A cataract
- Lesions of the mouth and tongue
- Alteration of the skin
The daily requirement for adults is 1.5 to 1.8 mg.
Vitamin B3 (PP, niacin or nicotinamide):
Like vitamin B2, it is one of the constituents of certain coenzymes which are involved in many cellular processes.
It operates in many areas :
- Stimulates energy
- Reduces fatigue and neurasthesis
- Promotes digestion and cellular respiration
- Regulates hormones
- Reduces insomnia and mental disorders
- Acts on blood circulation
- Reduces acne and hay fever
- Prevents inflammation and oral infections
- Prevents depression
- Limits eye and hearing disorders
- Redox reactions, carbohydrate and cellular metabolism
It is mainly found in the following food sources :
- Offal (liver, kidneys, heart)
- Egg yolk and dairy products
- White meats
- Pisces
- Yeasts
- Tomatoes
- Mushrooms
- Cereals
- Dried vegetables
- Figs
- Dates
- Plums
It is also synthesized by our intestinal flora from tryptophan (an amino acid).
Its deficiency can cause :
- Pellagra or "3 D disease" (dermatitis, dementia, diarrhea)
- Insomnia
- Loss of appetite
- Dermatitis
- Glossitis
- Damage to the digestive tract and the central nervous system (CNS)
Usual recommended dosage: 6 to 8 mg / liter of blood.
Vitamin B5 (pantothenic acid or panthenol):
Vitamin B5 is the essential constituent of coenzyme A and is involved in the metabolism of carbohydrates, lipids and proteins.
It is involved in many phenomena :
- Cell repair
- Promotes healing
- Prevents liver disorders, colitis, gastroenteritis, eczema, leg disorders
- Manufacture of membranes, certain neurotransmitters and hormones
- Stimulates many functions: vitality of hair and nails, muscle capacity, adrenal glands, anti-stress
Most foods contain it :
- Yeasts
- Wholemeal flour
- Organic eggs
- The mushrooms
As a result, deficiencies are rarely observed, except in people with alcohol dependence and pregnant women.
Vitamin B6 (pyroxine, pyridoxine, pyridoxamine, pyridoxal, adermine or vitamin G):
Vitamin B6 is involved in the metabolism of proteins (especially tryptophan) and lipids.
It operates in many areas :
- Promotes protein assimilation
- Improves memory
- Amino acid and protein metabolism
- Synthesis of certain neurotransmitters
- Prevents or decreases atherosclerosis, anemia, nervous disorders caused by alcohol, certain depressions, cardiovascular disorders, skin disorders
It is mainly found in the following food sources :
- Offal (kidneys, heart, liver)
- Yeasts
- Peas
- Spinach
- Broccoli
- The cabbage
- The mushrooms
- The fish
It is also produced by our intestinal flora.
The consequences of a deficiency are :
- Anemia
- Neuropathies
- Skin and neurological disorders
- Convulsions
Vitamin B8 (biotin or vitamin H):
Vitamin B8 is made by bacteria in the intestinal flora.
It is involved in :
- Synthesis of fatty acids (helps transform fatty acids)
- Energy production
- The metabolism of carbohydrates, proteins, amino acids and lipids
- The growth
Most foods contain it :
- Egg yolk, meat, vegetables
- Soy
- Lentils
- Cereals
- Fish
- Nuts
- Vegetables
- Fruits
Its deficiency is exceptional. It is prescribed for certain skin conditions.
Vitamin B9 (folic acid, pterolglutamic acid, antipernicious factor or folacin):
Vitamin B9 is not synthesized by the body and must be supplemented. It is also called vitamin BC or vitamin M. Its gradual decrease is observed during pregnancy and an additional intake is prescribed for pregnant women.
Its roles are numerous :
- Hematopoiesis
- Production of genetic material
- Development of the fetal nervous system
- Synthesis of nucleic acids
- Maturation of red blood cells
- DNA synthesis
- Improvement of neuronal function
- Promotes cell renewal (recommended for pregnant women) and optimization of the nervous system and the immune system
- Prevents or decreases diarrhea, anemia, loss of weight and appetite, headache, palpitations, irritability and chronic stress
It is essential for the nervous system.
The consequences of a deficiency are :
- Diarrhea
- Loss of appetite and weight
- Megaloblastic anemia
- Alteration of the mucous membranes
- Growth retardation
- Disease of fast-turnover cells, especially blood cells
It is mainly found in the following food sources :
- Abundant in brewer's yeast (Saccharomyces cerevisiae)
- Liver
- Eggs
- Some cheeses
- Organ meats (except for pregnant women, too much vitamin A)
- Legumes
- Cooked green vegetables
- Flax seeds
Vitamin B12 (cobalamin or cyanocobalamin)
Vitamin B12 is antianemic because it plays an important role in erythropoiesis (manufacture of red blood cells).
Its roles are numerous :
- Maturation of red blood cells
- Promotes digestion
- Neural function
- Promotes the assimilation of carbohydrates, lipids and phosphorus
- Promotes protein synthesis and assimilation
- DNA synthesis
- Promotes the efficiency of the nervous system
- Prevents or decreases hair loss
The consequences of a deficiency are :
- Megaloblastic anemia
- Neurological deficits
Its deficiency is only observed in vegan diets and can cause Biermer's anemia, atrophy of the digestive mucosa and the gradual disappearance of deep sensitivity. The tongue becomes smooth and painful.
It is mainly found in the following food sources :
- The liver (beef, veal, lamb)
- Fish and shellfish
- Eggs
- Camembert and Emmental
