Vitamin B1 (thiamine or aneurine):
Involved in a number of areas:
- Nervous system balance
- Carbohydrate digestion
- Metabolism of heart, muscles and growth
- Metabolism of carbohydrates, lipids, amino acids, glucose and alcohol
- Transmission of nerve impulses
- Stimulates heart and nervous system
- Reacts to carbohydrates
- Relieves headaches, sciatica and rheumatism
- Combats impotence, sterility and growth disorders
It is mainly found in the following food sources:
- Offal (liver, kidneys, heart)
- Organic egg yolk
- Dairy products
- Cereal sprouts
- Whole-grain cereals
- Dried vegetables
- Nutritional yeasts
- Nuts
- Wholegrain rice
- Polle
- Pulses
Its deficiency is known to have caused beriberi in sailors.
But it can also cause many other pathologies:
- Fatigue and depression
- Weakness and muscle atrophy
- Edema
- Loss of appetite, weight loss
- Polyneuritis
- Digestive and cardiac disorders
- Dermatological problems
This vitamin is particularly essential for smokers, people with alcohol dependency disorders, the elderly and pregnant women.
Vitamin B2 (riboflavin or lactoflavin):
Involved in a wide range of metabolic reactions:
- Carbohydrates
- Lipids and proteins, notably as a coenzyme and electron carrier
- Cellular respiration
- Also involved in thyroid hormone synthesis
- Promotes red blood cell production
- Stimulates the immune system
- Promotes foetal growth during pregnancy
- Prevents or reduces mucocutaneous problems, hair loss, fatigue, rheumatism, torticollis and muscle cramps, lumbago, skin cracks and fissures, stomatitis, excess sebum, gastric pain, conjunctivitis, excess acidity, etc.
It is mainly found in the following food sources:
- organ meats (liver, kidney, heart)
- Organic egg yolk and dairy products
- fish and shellfish
- Vegetables
- spinach
- Asparagus
- Broccoli
- Yeast
- Cereals
- Sprouts
Although rare, deficiencies can cause :
- Cataracts
- Mouth and tongue lesions
- Skin damage
The daily requirement for adults is 1.5 to 1.8 mg.
Vitamin B3 (PP, niacin or nicotinamide):
Like vitamin B2, this is one of the constituents of certain coenzymes involved in numerous cellular processes.
It is involved in a number of areas:
- Boosts energy
- Reduces fatigue and neurasthesia
- Aids digestion and cellular respiration
- Regulates hormones
- Reduces insomnia and mental disorders
- Acts on blood circulation
- Reduces acne and hay fever
- Prevents inflammation and infections of the mouth
- 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
- Fish
- Yeast
- 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 central nervous system (CNS)
Recommended dosage: 6 to 8 mg/liter of blood.
Vitamin B5 (pantothenic acid or panthenol):
Vitamin B5 is the essential component of coenzyme A and is involved in the metabolism of carbohydrates, lipids and proteins.
It is involved in many phenomena:
- Cellular repair
- Promotes healing
- Prevents liver disorders, colitis, gastroenteritis, eczema, leg disorders, etc.
- Manufactures membranes, certain neuromediators and hormones
- Stimulates a wide range of functions: hair and nail vitality, muscular capacity, adrenal glands, anti-stress, etc.
Most foods contain it:
- Yeast
- Wholemeal flours
- Organic eggs
- Mushrooms
As a result, deficiencies are rarely observed, except in alcohol-dependent individuals 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 is involved in a number of areas:
- Promotes protein assimilation
- Improves memory
- Amino acid and protein metabolism
- Synthesis of certain neurotransmitters
- Prevents or reduces atherosclerosis, anemia, alcohol-induced nervous disorders, certain types of depression, cardiovascular disorders, skin disorders, etc.
It is mainly found in the following food sources:
- Organ meats (kidneys, heart, liver)
- Yeast
- Peas
- spinach
- Broccoli
- Cabbage
- Mushrooms
- 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 produced by bacteria in the intestinal flora.
It is involved in :
- Fatty acid synthesis (helps transform fatty acids)
- Energy production
- metabolism of carbohydrates, proteins, amino acids and lipids
- Growth
Most foods contain it:
- Egg yolks, meats, vegetables
- Soy
- Lentils
- Cereals
- Fish
- Nuts
- Vegetables
- Fruit
Its deficiency is exceptional. It is prescribed for certain skin conditions.
Vitamin B9 (folic acid, pteroglutamic acid, antipernicious factor or folacin):
Vitamin B9 is not synthesized by the body and must be supplemented. It is also known as vitamin BC or vitamin M. Its gradual decline is observed during pregnancy, and additional supplements are prescribed for pregnant women.
It plays many roles:
- Hematopoiesis
- Production of genetic material
- Development of the fetal nervous system
- Synthesis of nucleic acids
- Maturation of red blood cells
- DNA synthesis
- Improved neuronal function
- Promotes cell renewal (recommended for pregnant women) and optimization of the nervous and immune systems
- Prevents or reduces diarrhea, anemia, weight and appetite loss, headaches, 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
- Mucosal alterations
- Growth retardation
- Affection of rapidly renewing cells, particularly blood cells
It is mainly found in the following food sources:
- Abundant in brewer's yeast (Saccharomyces cerevisiae)
- Liver
- Eggs
- Certain cheeses
- Offal (except for pregnant women, too much vitamin A)
- Legumes
- Cooked green vegetables
- Flax seeds
Vitamin B12 (cobalamin or cyanocobalamin)
Vitamin B12 is anti-anemic, as it plays an important role in erythropoiesis (red blood cell production).
It has many roles:
- Maturation of red blood cells
- Aids digestion
- Neuronal function
- Promotes assimilation of carbohydrates, lipids and phosphorus
- Promotes protein synthesis and assimilation
- DNA synthesis
- Promotes nervous system efficiency
- Prevents or reduces 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 gradual disappearance of deep sensitivity. The tongue becomes smooth and painful.
It is mainly found in the following food sources:
- Liver (beef, veal, lamb)
- Fish and shellfish
- Eggs
- Camembert and Emmental cheeses
What vitamins and minerals can I find on the Soin-et-Nature website?
Soin-et-Nature offers a wide range of vitamin and mineral food supplements to meet your body's specific needs. Here are the main categories available:
- To make up for magnesium deficiencies, adapted supplements promote muscular and nervous relaxation.
- For a complete and balanced supply of essential nutrients, multivitamins support the body's overall functioning.
- To maintain healthy vision and skin, vitamin A supplements are essential.
- To boost energy and support metabolism, B vitamins offer a complete solution.
- To strengthen the immune system and combat fatigue, vitamin C plays a key role.
- To preserve bone health and support immunity, vitamin D supplements are available.
- To protect cells from oxidative stress, vitamin E acts as a powerful antioxidant.
- For good blood coagulation and bone health, vitamin K is essential.
- To maintain healthy bones and teeth, calcium is essential at all stages of life.
- To prevent anemia and maintain energy levels, iron supplements are available.
- For the benefits of marine magnesium, this natural formula helps reduce fatigue and restore nervous balance.
- To boost immune defenses and promote healthy skin, zinc is an essential trace element.
These food supplements, available on Soin-et-Nature, complement your diet and support your health in a natural, targeted way.
