Vitamins g in capsules. B vitamins in tablets

When we talk about the B vitamin complex, we're talking about a group of water-soluble substances found together or separately in many food sources. They support metabolism by acting as coenzymes and converting protein and carbohydrates into energy. These vitamins support skin and muscle tone, nervous system function and cell growth.

What are the B vitamins called?

Today, the vitamin B complex includes 12 interconnected water-soluble substances. Eight of these are considered essential vitamins and should be included in the diet:

• B5 (pantothenic acid);
• B7 (biotin, or vitamin H);

Vitamin-like substances

It is easy to notice that in the group of vitamins B, the vitamin numbers have gaps - namely, vitamins B4, B8, B10 and B11 are missing. These substances exist and were once also considered B complex vitamins. Later it was found that these organic compounds are either produced by the body itself or are not vital (it is these qualities that determine vitamins). Thus, they came to be called pseudovitamins, or vitamin-like substances. They are not included in the B complex of vitamins.

Choline (B4)– a necessary component of nutrition for animals; the human body produces a small amount of this substance. It was first isolated in 1865 from bovine and porcine gall bladders and was named neurin. It helps produce and release the neurotransmitter acetylcholine and also plays a role in fat metabolism. Choline is found in some foods - milk, eggs, liver, salmon and peanuts. In a healthy body, choline is produced independently. Currently, scientists are considering the need to take choline as a supplement, as there is an opinion that the amount of its production in the body is insufficient. In 1998 it was recognized as an essential substance.

Inositol (B8)– a substance important for the transmission of signals into cells, the body’s hormonal response, and the growth and functioning of nerves. Inositol is freely produced by the human body from glucose and is found in many tissues of the body. Despite this, it is also used medicinally to treat certain diseases. Inositol is widely used in industry.

Para-aminobenzoic acid (B10)– a substance widely distributed in nature, necessary for the growth of rats and poultry. It was first discovered as a remedy for depigmentation of the fur of laboratory mice. Today it is believed that this compound is not a necessary factor for the human body.

Pteryl-hepta-glutamic acid (B11)– a substance that consists of several components and is considered one of the forms of folic acid. There is little information about this compound. It is believed to be a growth factor for chicks.

History of discovery

“Vitamin B” was once considered a single nutrient. Researchers later discovered that the extracts contained several vitamins, which were given distinctive names in the form of numbers. Missing numbers, such as B4 or B8, are either not vitamins (although they were considered such when they were discovered), or are duplicates of other substances.

Vitamin B1 was discovered in the 1890s by the Dutch military doctor Christian Aikman, who was trying to figure out which microorganism causes beriberi disease. Aikman noticed that animals fed unhulled rice showed no signs of disease, unlike those fed unhulled rice. The reason for this was the presence in unpolished grains of a substance known today as thiamine.

Riboflavin, or vitamin B2, was the second complex vitamin discovered. It was found in milk as a yellow-green fluorescent pigment necessary for the growth of rats. In the early 1930s, this pigment was named riboflavin.

Niacin, or vitamin B3, was identified in 1915 when doctors concluded that its deficiency led to the disease pellagra. Austro-American physician Joseph Goldberger learned from experimenting with prisoners in a Mississippi prison that the missing factor was present in meat and milk, but absent in corn. The chemical structure of niacin was discovered in 1937 by Conrad Arnold Elway.

Doctor R. Williams discovered vitamin B5 (pantothenic acid) in 1933 while studying the nutritional properties of yeast. Pantothenic acid is found in meats, vegetables, grains, eggs and many other foods. Vitamin B5 is a precursor to coenzyme A, with its function in the metabolism of carbohydrates, proteins and lipids.

Vitamin B6 was discovered in 1934 by Hungarian scientist Paul Gyorgyi, who was conducting research on skin diseases in rats. By 1938, vitamin B6 was isolated and in 1939 it was named pyridoxine. Finally, in 1957, the required levels of vitamin B6 in the body were determined.

In 1901, scientists discovered that yeast required a special growth factor, which they called "biosome". After the next 30 years, the bios turned out to be a mixture of essential factors, one of which is biotin or vitamin B7. Finally, in 1931, scientist Paul Gyorgy discovered biotin in the liver in isolation and named it vitamin H—where H is short for “Haut und Haar,” the German words for “skin and hair.” Biotin was isolated in 1935.

Despite the great progress that may have led to its discovery in the early 1930s, vitamin B9 was officially opened only in 1941 by Henry Mitchell. Also isolated in 1941. The name folic acid comes from "folium", which is the Latin word for the leaf, because it was first isolated from spinach. It wasn't until the 1960s that scientists linked vitamin B9 deficiency to birth defects.

Vitamin B12 was discovered in 1926 by Georg Richard Minot and William Parry Murphy, who found that eating large amounts of liver restored red blood cells in patients with pernicious anemia (failure to produce enough red blood cells). In 1934, both scientists, as well as George Whipple, received the Nobel Prize for their work in treating pernicious anemia. Vitamin B12 was officially isolated only in 1948.

Products with the maximum content of B vitamins

Indicated approximate availability in 100 g of product

Vitamin	Product	Content
B1 (Thiamin)	Lean pork	0.989 mg
	Peanut	0.64 mg
	Whole grain flour	0.502 mg
	Soya beans	0.435 mg
	Green pea	0.266 mg
	Tuna	0.251 mg
	Almond	0.205 mg
	Asparagus	0.141 mg
	Salmon	0.132 mg
	Sunflower seeds	0.106 mg
B2 (Riboflavin)	Beef liver (raw)	2.755 mg
	Almond	1.138 mg
	Egg	0.457 mg
	Mushrooms	0.402 mg
	Mutton	0.23 mg
	Spinach	0.189 mg
	Soya beans	0.175 mg
	Milk	0.169 mg
	Whole grain flour	0.165 mg
	Natural yogurt	0.142 mg
B3 (Niacin)	Chicken breast	14.782 mg
	Beef liver	13.175 mg
	Peanut	12.066 mg
	Tuna	8.654 mg
	Beef (stewed)	8.559 mg
	Turkey meat	8.1 mg
	Sunflower seeds	7.042 mg
	Mushrooms	3.607 mg
	Green pea	2.09 mg
	Avocado	1.738 mg
B5 (Pantothenic Acid)	Sunflower seeds	7.042 mg
	Chicken liver	6.668 mg
	Sun-dried tomatoes	2.087 mg
	Mushrooms	1.497 mg
	Avocado	1.389 mg
	Salmon	1.070 mg
	Corn	0.717 mg
	Cauliflower	0.667 mg
	Broccoli	0.573 mg
	Natural yogurt	0.389 mg
B6 (Pyridoxine)	Pistachios	1.700 mg
	Sunflower seeds	0.804 mg
	Sesame	0.790 mg
	Molasses	0.67 mg
	Turkey meat	0.652 mg
	Chicken breast	0.640 mg
	Beef (stewed)	0.604 mg
	Speckled beans (pinto)	0.474 mg
	Tuna	0.455 mg
	Avocado	0.257 mg
B7 (Biotin)	Beef liver, ready-made	40.5 mcg
	Egg (whole)	20 mcg
	Almond	4.4 mcg
	Yeast	2 mcg
	Hard Cheddar cheese	1.42 mcg
	Avocado	0.97 mcg
	Broccoli	0.94 mcg
	Raspberries	0.17 mcg
	Cauliflower	0.15 mcg
	Whole wheat bread	0.06 mcg
B9 (Folic acid)	Chickpeas	557 mcg
	Speckled beans (pinto)	525 mcg
	Lentils	479 mcg
	Leek	366 mcg
	Beef liver	290 mcg
	Spinach	194 mcg
	Beet	109 mcg
	Avocado	81 mcg
	Broccoli	63 mcg
	Asparagus	52 mcg
B12 (Cobalamin)	Beef liver, fried	83.13 mcg
	Beef liver, stewed	70.58 mcg
	Beef liver, raw	59.3 mcg
	Chicken liver, raw	16.58 mcg
	Mussels, raw	12 mcg
	Shellfish	11.28 mcg
	Tuna, raw	9.43 mcg
	Sardines, canned in oil	8.94 mcg
	Atlantic mackerel, raw	8.71 mcg
	Rabbit	7.16 mcg

Daily requirement for B vitamins

Each component of the vitamin complex has a unique structure and performs specific functions in the human body. Vitamins B1, B2, B3 and biotin are involved in various aspects of energy production, vitamin B6 is essential for amino acid metabolism, and vitamin B12 and folic acid are involved in the preparatory stages of cell division. Each of the vitamins also has many additional functions. Several B vitamins are involved in some body processes at the same time, such as vitamin B12 and folic acid. However, there is no single process that requires all the B vitamins together. As a rule, B vitamins are fairly easy to obtain from regular foods. Only in some cases is it necessary to introduce synthetic supplements into food (for example, vitamin B12, found only in animal products, should be consumed by vegetarians and vegans from other, synthetic sources).

The daily requirement for each B vitamin varies from a few micrograms to several milligrams. The body should receive:

• vitamin B1 (thiamine)– from 0.80 mg to 1.41 mg per day for adults, and from 0.30 mg to 1.4 mg per day for children, depending on the level of daily activity - the more active the lifestyle, the more thiamine the body needs;
• vitamin B2 (riboflavin)– 1.3 mg per day for men over 14 years of age, 1.1 mg per day for women over 14 years of age (1.4 mg during pregnancy and 1.6 mg during lactation), 0.3 mg per day for newborns, 0.4 – 0.6 mg for children, 0.9 mg per day for adolescents from 9 to 13 years;
• vitamin B3 (niacin)– 5 mg per day for infants, 9 mg for children from 1 to 3 years old, 11 mg for children 4-6 years old, 13 mg for children 7-10 years old, 14-15 mg for adolescents under 14 years old, 14 mg for women from 15 years old, 18 mg for men from 15 years old;
• vitamin B5 (pantothenic acid)– on average, from 2 to 4 mg per day for children, 5 mg per day for adults, 7 mg during pregnancy and lactation;
• vitamin B6 (pyridoxine)- on average 0.5 mg per day for children, 1 mg per day for adolescents 9-13 years old, for adults - 1.3 mg per day with an increase in dose to 2.0 mg during pregnancy and lactation;
• vitamin B7 (biotin)– 5 to 8 mcg per day for children under 4 years of age, 12 mcg per day for children from 9 to 13 years of age, 20 mcg per day for adolescents from 9 to 13 years of age, 25 mcg for adolescents from 14 to 18 years of age, 30 mcg for adults . With lactation, the norm increases to 35 mcg per day;
• vitamin B9 (folic acid)– 65-80 mcg per day for infants, 150 mcg for children from 1 to 3 years old, 200 mcg per day for children from 4 to 8 years old, 300 mcg for adolescents from 9 to 13 years old, 400 mcg for adults and adolescents from 14 years old. During pregnancy, the norm rises to 600 mcg, during lactation - 500 mcg;
• vitamin B12 (cobalamin)– 0.5 - 0.7 mcg per day for children under 3 years of age, 1 mcg per day for children under 10 years of age, 1.3 mcg for children from 11 to 14 years of age, 1.4 mcg for adolescents over 14 years of age and adults. Pregnant women are recommended to consume 1.6 micrograms of vitamin per day, lactating - 1.9 micrograms.

The need for B vitamins increases in the presence of the following factors:

• elderly age;
• strict vegan diet;
• frequent fasting diet;
• smoking, frequent alcohol consumption;
• surgical removal of sections of the digestive tract;
• taking certain medications - corticosteroids, antidepressants, contraceptives and other medications;
• pregnancy and breastfeeding;
• increased physical activity;
• sickle cell anemia;
• chemotherapy.

Chemical and physical properties

The numerous components of the B vitamin complex are not related to each other either chemically or physiologically, but still have several common features:

1. 1 all of them, with the exception of lipoic acid, are water-soluble;
2. 2 most, if not all, are coenzymes and play a vital role in metabolism;
3. 3 most of them can be obtained from one source - liver or yeast;
4. 4 Most of them can be synthesized by intestinal bacteria.

Thiamine is a white crystalline substance, easily soluble in water, slightly in ethyl alcohol, but insoluble in ether and chloroform. Its smell is reminiscent of yeast. Thiamine is destroyed at elevated temperatures if the pH level is high. It can withstand short boils up to 100°C. Consequently, it is only partially lost during cooking or canning. Prolonged boiling or boiling in alkali destroys it. Stable in acidic environments. Grinding wheat flour significantly reduces the thiamine content, sometimes even up to 80%. Consequently, in many cases, wheat flour is usually synthetically fortified with thiamine.

Riboflavin is a bright orange-yellow crystalline powder. It is soluble in water and ethanol, but insoluble in ether and chloroform. Resistant to heat and acids, but easily decomposed by alkalis and exposure to light. The aqueous solution has yellow-green fluorescence. Withstands canning and cooking processes.

Pantothenic acid is a pale yellow viscous oil, soluble in water and ethyl acetate, but insoluble in chloroform. It is resistant to oxidizing and reducing agents, but is destroyed by heating in acidic and alkaline environments.

Niacin is the simplest of all existing vitamins. It is a white crystalline substance, soluble in ethyl alcohol. Heat resistant. Nicotinamide, a derivative of niacin, occurs in the form of white, needle-like crystals. It is soluble in water and resistant to heat and air. That is why cooking losses are usually minimal. Like thiamine, most vitamin B5 is lost during the grinding process.

Vitamin B6 group includes 3 compounds: pyridoxine, pyridoxal and pyridoxamine. All 3 forms of vitamin B6 are pyridine derivatives, C 5 H 5 N, and differ from each other in the nature of the substituent in the position of the 4th ring. All 3 forms are easily interchangeable biologically. Pyridoxine is a white crystalline substance and is soluble in water and alcohol, and slightly in fatty solvents. It is sensitive to light and ultraviolet radiation. Resistant to heat in both acidic and alkaline solutions, while pyridoxal and pyridoxamine are destroyed at high temperatures.

Biotin has an unusual molecular structure. There can be two forms of biotin: allobiotin and epibiotin. Biotin and thiamine are the only sulfur-containing vitamins isolated to date. Vitamin B7 crystallizes in the form of long needles. Soluble in water and ethyl alcohol, but insoluble in chloroform and ether. It is heat-resistant and resistant to acids and alkalis. Has a melting point of 230°C.

Molecule folic acid consists of 3 units, its molecular formula is C 19 H 19 O 6 N 7. The different B9 vitamins differ from each other in the number of glutamic acid groups present. Folic acid is a yellow crystalline substance, slightly soluble in water and insoluble in fatty solvents. It is resistant to heat only in alkaline or neutral solutions. Loses activity when exposed to sunlight.

Vitamin B12 can only be found in products of animal origin; animal tissues contain it in varying quantities. Under certain dietary conditions, vitamin B12 can be synthesized by intestinal microorganisms. Cyanocobalamin is unique in that it is synthesized only by microorganisms, especially anaerobic ones. The structure of vitamin B12 is one of the most complex. It is a deep red crystalline substance. Soluble in water, alcohol and acetone, but not in chloroform. B12 is heat stable in neutral solutions, but is destroyed by heat in acidic or alkaline solutions.

Beneficial properties of B vitamins

There are many opinions regarding the benefits of various B vitamins. Thiamine is thought to help support the condition of people with Alzheimer's disease, a disease that is also associated with low levels of pyridoxine and cobalamin. High doses of niacin, as prescribed by a doctor, lower cholesterol and balance lipoproteins. Some evidence suggests that niacin may prevent adolescent diabetes (insulin-dependent type 1) in children at risk by maintaining pancreatic insulin excretion for longer than normal. Niacin is also used to relieve intermittent claudication and osteoarthritis, although using high doses for the latter can lead to liver problems. The frequency of migraines can be significantly reduced and the severity reduced through the use of supplemental riboflavin. Pyridoxine is used therapeutically to reduce the risk of heart disease, to relieve nausea during pregnancy, and to relieve symptoms of premenstrual syndrome. When combined with magnesium, pyridoxine may have some positive effects on the behavior of children with autism. Supplementation with cobalamins has been shown to improve male fertility. Depression, dementia and intellectual disabilities are often associated with deficiencies of both cobalamin and folic acid. Folic acid may reduce the chance of cervical or colon cancer in certain risk groups.

B vitamins play a key role in the processes of DNA formation, being responsible for the speed of certain processes. Severe deficiency of B vitamins can lead to failures in the formation of new cells and their uncontrolled growth, which, in turn, can cause cancer.

B vitamins, among other substances (such as vitamins C, D, E, omega-3, fats, coenzyme Q10, lipoic acid), are very important for heart health. Particularly noteworthy is the role played by folic acid, B6 and B12 in lowering homocysteine ​​levels. Although it has not been officially confirmed by medicine, many studies have observed high levels of homocysteine ​​in fat deposits on the endothelium (the thin layer of cells that line the inside of blood vessels), as well as in blood clots and heart disease.

Psychiatrists are also increasingly turning to B vitamins as a treatment. Together with vitamin C, they help support an effective adrenal response to stress. Multiple studies show that up to 30 percent of patients hospitalized with depression are deficient in B12. Several epidemiological studies have reported an association between low blood levels of folate, vitamins B6 and B12, and a higher prevalence of depressive symptoms. B-vitamin deficiency is also associated with anxiety disorders and, especially, obsessive-compulsive disorder. Many doctors begin treating OCD with therapeutic doses of the vitamin inositol.

Finally, one cannot fail to note the effect of the level of B vitamins on the amount of energy and vitality. Deficiency often leads to chronic fatigue, increased fatigue and drowsiness.

Each B vitamin is either a cofactor (usually a coenzyme) for key metabolic processes or a precursor necessary for their performance. These vitamins are water-soluble, meaning they are not stored in the fatty tissues of the body, but are excreted in the urine. Absorption of B vitamins occurs in the digestive tract and, as a rule, requires the presence of certain substances (proteins) in the body that allow the vitamins to be absorbed.

Interaction with other elements

All processes in the body are interconnected, so some substances can increase the effectiveness of B vitamins, and some can reduce it.

Fats and proteins reduce the body's need for vitamin B1, while carbohydrates, on the contrary, increase it. Raw seafood (fish and shellfish) contain an enzyme (thiaminase) that breaks down thiamine in the body. Therefore, people who eat large amounts of these foods may experience symptoms of vitamin B1 deficiency. In addition, thiamine interacts with magnesium; without it, B1 cannot turn into its biologically active form. Riboflavin should not be taken with calcium, which reduces its absorption. Niacin works in tandem with zinc to provide higher levels of antioxidants and zinc in the liver. Copper increases the body's need for vitamin B5. Vitamin B6 (pyridoxine) is recommended to be used with magnesium; among the positive effects of this combination is relief of the symptoms of premenstrual syndrome. The combination of pyridoxine and thiamine, as well as pyridoxine and vitamin B9, is undesirable. It is not advisable to consume folic acid with zinc, as well as vitamin B12, since they mutually increase the body's need for each other. Cobalamin (B12) should not be taken with vitamin C, especially when taking thiamine and copper at the same time.

The best combinations of foods for the absorption of B vitamins:

1. 1 Pumpkin pudding with chia seeds. Ingredients: milk, pumpkin puree, chia seeds, maple syrup, sunflower seeds, almonds, fresh blueberries. Contains thiamine, biotin, proteins, fiber and many other beneficial substances.
2. 2 Salad with quinoa and kale. Ingredients: quinoa, fresh kale, red cabbage, carrots, dill, boiled eggs, rice vinegar, extra virgin olive oil, ground black pepper. Contains riboflavin, biotin, folic acid and cobalamin.
3. 3 Gluten-free quinoa and broccoli salad. Ingredients: fresh broccoli, quinoa, cucumber, cherry tomatoes, pumpkin seeds, sea salt, ground black pepper, Dijon mustard, vinegar, extra virgin olive oil, maple syrup. Contains thiamine and riboflavin.
4. 4 Gluten Free Quinoa Stuffed Peppers. Ingredients: quinoa, green bell peppers, canned lentils, fresh spinach, feta cheese, frozen corn kernels, salt, black pepper. Contains thiamine, riboflavin, pyridoxine, folic acid, pantothenic acid and cobalamin.

In the absence of medical contraindications, diseases, or ethical preferences, B vitamins are best obtained from food. These vitamins are widely distributed in many foods and it is not difficult to choose a diet that would replenish the supply of vitamins and suit everyone's taste. The exception is vitamin B12, which can only be obtained from animal products and is therefore difficult to obtain in its natural form for vegans. In this case, under the supervision of a doctor, synthetic vitamins are prescribed. No matter what, uncontrolled intake of synthetic vitamins can not only bring no benefit, but also cause harm. Therefore, it is recommended to consult a doctor before taking any vitamins.

Application in official medicine

Due to the fact that each B vitamin has its own functions, one or another vitamin is prescribed by a doctor depending on the immediate indications.

Vitamin B complex is prescribed primarily in cases of obvious deficiency, insufficient absorption, or when the diet is limited. I also often recommend taking these vitamins to older people, as well as to people who drink alcohol or smoke. Folic acid is often prescribed in preparation for or during pregnancy, as it promotes the proper development of the fetus. In addition, it is recommended to take B complex vitamins in the form of medications in the following cases:

• to accelerate wound healing;
• with stomatitis;
• to improve the physical form of athletes;
• for anxiety conditions;
• as part of complex therapy for vitiligo;
• to relieve symptoms of premenstrual syndrome;
• with hyperactivity and attention deficit syndrome;
• for relief of acute pain syndrome.

Currently, B vitamins can be purchased in pharmacies both individually and as a complex. Most often, multivitamins come in the form of tablets. As a rule, such vitamins are taken in courses, on average for one month. Separately, B vitamins can be found in the form of injections (intravenous and intramuscular) - they are prescribed to improve and speed up the absorption of substances - and capsules.

The use of B vitamins in traditional medicine

Traditional doctors, as in traditional medicine, recognize the importance of vitamins B complex in the processes of energy production, general health of the body, as well as the health of skin, hair and nails. Ointments containing B vitamins (especially B6) are recommended for eczema. Rubs with vitamins B1, B2 and B6 are used for arthritis. There are also folk recipes for treating anemia using foods containing high amounts of vitamin B12. An extract from calf liver, which contains a lot of vitamins, and the amount of fat and cholesterol is minimal, is considered especially useful.

Latest Scientific Research on B Vitamins

• Scientists from the University of Adelaide, Australia, have found that taking vitamin B6 can help people remember their dreams. The study, published online, included 100 participants in Australia who took a high-vitamin B supplement before bed for five consecutive days. Vitamin B6 had no effect on dream vividness, bizarreness, or color, among other aspects. Some participants took a placebo drug, while the rest took 240 mg of vitamin B6 immediately before bed. Many subjects who previously rarely remembered their dreams admitted that after taking the vitamin it was easier for them to remember what they dreamed. However, study leaders caution that long-term use of such doses of pyridoxine should be under the supervision of a physician.
• A recent report published in the Journal of the Endocrine Society examines a case of misdiagnosis due to the use of a biotin supplement known as vitamin B7. The patient took 5000 mcg of biotin daily, which led to flawed clinical trials, unnecessary radiography, tests and almost resulted in a complex invasive procedure, which is prescribed for hypercoagulability. This is because doctors suspected the patient had hypercortisolemia or a testosterone-producing tumor. As it turned out, the primary symptoms were caused by excessive consumption of biotin, which is traditionally considered a vitamin that improves skin, hair and nails.
• A review article published in the Journal of the American Institute of Cardiology hypothesizes that taking vitamin supplements has no benefit in preventing or treating heart disease. The researchers found that data for the four most commonly used supplements—multivitamins, vitamin D, calcium, and vitamin C—showed no benefit for preventing cardiovascular disease, heart attack, or stroke, and there were no changes in mortality rates from all of the above. . The only exceptions were folic acid and multivitamins B, in which folic acid was an ingredient. Vitamin B9 has been shown to reduce the risk of stroke. At the same time, niacin (vitamin B3) and antioxidants have been associated with an increased risk of mortality from heart disease.

The use of B vitamins in cosmetology

We can say without a doubt that B vitamins are vital for the beauty and health of hair, skin and nails. That is why there are many recipes for masks, decoctions, lotions - both with natural ingredients and with the addition of pharmacy vitamins.

Hair masks containing B vitamins are most often positioned as strengthening, restoring and improving pigmentation. The most beneficial and commonly used natural foods that contain vitamins are raw egg and aloe vera juice. Various oils, honey and herbal infusions are added to them. This produces a mixture of substances necessary for hair (vitamins B, A and E), which has antiseptic, antioxidant and conditioning properties. Such compositions, for example, are a mixture of egg yolk, burdock oil, honey and aloe juice. In addition, you can safely use pharmacy B vitamins in ampoules, adding them to vegetable oil and mixing with decoctions, for example, chamomile or nettle. The most effective pharmaceutical vitamins for hair are vitamins B1, B3, B6 and B12.

B vitamins are essential for the beauty and health of the skin. They have restorative and antioxidant properties. In addition, in combination with other components, they provide additional benefits as an anti-aging, protective, moisturizing and antibacterial agent. Products used in face masks are egg, banana, spinach, almonds, oatmeal, avocado.

• An effective recipe against acne is a mask containing a pinch of sea salt, a pinch of turmeric, a teaspoon of honey, natural yogurt and half a mashed banana.
• For oily skin, we recommend a mask with 1 teaspoon of aloe vera juice, 1 teaspoon of chamomile infusion, half a teaspoon of lemon or apple cider vinegar, half a mashed banana and 1 teaspoon of starch.
• A homemade scrub can be made with 1 teaspoon honey, 1 teaspoon oatmeal, a pinch of salt, a pinch of brown sugar, 1 teaspoon avocado or almond oil, and 1 teaspoon kiwi, pineapple, or papaya puree.
• For aging skin, an antioxidant mask with 1 teaspoon argan oil, 1 teaspoon honey, guava puree, 1 teaspoon sunflower oil and 1 teaspoon ground almonds may be suitable.

Biotin, vitamins B6 and B12 are very important for healthy nails. It is recommended to use almond and avocado oil to strengthen the nail plate.

Do not forget that beauty comes first from the inside, and the most important thing is to ensure access to all vitamins and minerals from food. A healthy body, which contains enough necessary substances, looks beautiful and well-groomed.

The use of B vitamins in animal husbandry

Just like for human health, B vitamins are vital for animals. They ensure the normal functioning of the nervous and immune systems, growth and development, energy production, metabolism in cells and organs, as well as healthy appetite and digestion of the animal. All vitamins of the group are irreplaceably important, so it is necessary to ensure access of the entire complex to the body. As a rule, industrial animal feeds are artificially fortified with vitamins and minerals. Particular attention should be paid to the presence of thiamine in the feed, as it is more susceptible to destruction.

The use of B vitamins in crop production

There are several vitamins that act as plant biostimulants, but the most popular are B1, B2, B3 and B6 due to their positive effects on plant metabolism. Many microorganisms produce B-vitamins as natural byproducts, but yeast extracts contain the highest concentrations. B-vitamins work at the cellular level and are commonly found as additives in cloning gels and cloning solutions, mineral brine, and most commercial plant biostimulants.

One of the best uses for B vitamins is to help plants recover after transplanting. When a plant is transplanted, the microscopic root hairs are often damaged, making it difficult for the plant to receive enough water and minerals. Adding B-vitamins to irrigation water gives plants the boost they need. B-vitamins are also beneficial when transplanting from soil to hydroponics. To do this, before transplanting, the plant is immersed in water enriched with B vitamins.

• Royal jelly contains a fairly complete complex of B vitamins to the point that it can be taken in the same way as dietary supplements.
• Thiamine deficiency usually occurs in countries where white rice is the staple food. In Western countries, it is most often caused by excessive alcohol consumption or a very unbalanced diet.
• Excessive consumption of raw egg whites, such as by bodybuilders, can interfere with biotin absorption and cause biotin deficiency.
• Research shows that people with low folic acid levels are more likely to experience hearing loss after age 50.

Dangerous properties of B vitamins, their contraindications and warnings

A deficiency of each of the vitamins of the complex manifests itself in the form of certain symptoms; in each individual case they may differ. And only a doctor, after conducting special studies, will be able to tell whether you have a deficiency of a particular vitamin. However, there are the most common symptoms of B vitamin deficiency, including:

• nervous disorders;
• visual disturbances, conjunctivitis;
• inflammation of the tongue, skin, lips;
• anemia;
• depression, anxiety, fatigue;
• confusion;
• hair loss;
• sleep disturbance;
• slow wound healing.

In many cases, large doses of water-soluble vitamins can be taken without side effects because excess amounts are easily eliminated from the body. However, if you take more than 500 mg of niacin daily, you may develop liver inflammation. Niacin can also cause difficulty controlling blood sugar in diabetics and can also increase uric acid levels, which can make gout worse. In addition, excess niacin increases the secretion of gastric juice and lowers blood pressure. However, the form of niacin known as inositol hexaniacinate generally does not cause these effects.

High doses of pyridoxine can cause liver inflammation or permanent nerve damage.

High doses of vitamin B2 can cause urine color to change; this is a normal side effect and does not pose a risk to the body.

In general, B vitamins are not toxic, and no severe side effects have been reported when the daily intake is exceeded. However, any vitamin preparations should be taken with caution and consult your doctor about contraindications and interactions with other drugs.

Information sources

1. J. L. Jain, Sunjay Jain, Nitin Jain. Fundamentals of Biochemistry. Chapter 34. Water-soluble vitamins. pp 988 - 1024. S. Chand & Company Ltd. Ram Nagar, New Del - 110 055. 2005.
2. All About B Vitamins,
3. Vitamin and Mineral Interactions: The Complex Relationship of Essential Nutrients. Dr. Deanna Minich,
4. The use of B vitamins in complex therapy of pain syndromes. O. A. Shavlovskaya. DOI: 10.17116/jnevro201711791118-123
5. G. N. Uzhegov. Complete encyclopedia of first aid. OLMA Media group. Moscow, 2006.
6. Denholm J. Aspy, Natasha A. Madden, Paul Delfabbro. Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep. DOI: 10.1177/0031512518770326
7. Heather M Stieglitz, Nichole Korpi-Steiner, Brooke Katzman, Jennifer E Mersereau, Maya Styner. Suspected Testosterone-Producing Tumor in a Patient Taking Biotin Supplements. Journal of the Endocrine Society, 2018; DOI: 10.1210/js.2018-00069.
8. David J.A. Jenkins, J. David Spence, and others. Supplemental Vitamins and Minerals for CVD Prevention and Treatment. Journal of the American College of Cardiology, 2018; DOI: 10.1016/j.jacc.2018.04.020

are nutrients that play a very important role in your body. They are essential for energy production, cell growth, and proper functioning of the brain, heart, and immune system.

We get these vitamins from foodshowever, factors such as age, pregnancy, unbalanced nutrition, diet, genetics, certain medications, and alcohol consumption increase the body's need for B vitamins.

B vitamins are water-soluble vitamins, which means that our body is not able to accumulate and store them. For this reason, it is important to get them from food daily and in sufficient quantities.

Here are the main symptoms of B vitamin deficiency: increased fatigue, irritability, sleep disturbances, deterioration in the appearance of skin, hair and nails.

If there is a deficiency in them in the body, then special ones or capsules may be required. In this article I will talk about the main beneficial properties of each of the vitamins in this group, possible side effects, and list the names of the best complexes that can be bought on the website iherb.com .

B vitamins names of drugs

A complete complex contains all eight B vitamins. And although at first glance these vitamins have some common properties, they all perform their own unique functions and are needed in different quantities.

When choosing dietary supplements, choose reputable brands that voluntarily have their products independently tested by organizations such as the United States Pharmacopoeial Convention (USP).

I will list the best manufacturers of B vitamins and the names of the drugs. The complexes were placed in order of increasing doses of B vitamins in the supplement.

The most popular B vitamin complex on the iHerb website. Features optimal dosages.

Vitamin B-100 complex is different in that it contains all vitamins (except folate) in a dosage of 100 mg. This complex is perfect for those who want to provide the body with B vitamins in courses - 1-2 times a year, 1-2 months each. Or as recommended by your doctor.

Selected B vitamins in tablets

Vitamin B1 (thiamine)

Vitamin B1 (other name is thiamine) plays an important role in metabolism, helping to convert nutrients into energy ().

Interestingly, people with excessive consumption of high-carbohydrate foods (especially sweets and starchy foods) have a particular need for thiamine, since thiamine plays a key role in carbohydrate metabolism.

Decreased thiamine levels can lead to decreased enzymatic activity, impaired oxidative function, and decreased energy production by the body.

Vitamin B1 deficiency can manifest as mental retardation, loss of muscle mass, fluid retention, and high blood pressure.

Thiamine levels are reduced by many medications, especially diuretics.

Vitamin B2 (riboflavin)

Vitamin B2 (other name -riboflavin) participates in energy processes and also acts as an antioxidant.

Riboflavin deficiency affects the absorption of iron, energy processes, the functioning of the gastrointestinal tract, brain and metabolism of other vitamins (). Its deficiency can cause decreased visual acuity, skin diseases, itching and burning in the eyes, lips, tongue.

Vitamin B3 (niacin)

Vitamin B5 (pantothenic acid)

Vitamin B5 (other name -pantothenic acid) participates in energy processes, synthesizes the production of hormones, cholesterol, hemoglobin and fatty acids. Vitamin B5 plays an important role in the metabolism and synthesis of proteins, fats and carbohydrates.

Insufficient intake of vitamin B5 can cause skin dermatitis, hair loss, changes in the nervous system, and impaired coordination.

Vitamin B6 (pyridoxine)

While many plants and microorganisms are capable of synthesizing pyridoxine through endogenous biological processes, humans must obtain it from food or as supplements. In medicine, in addition to eliminating vitamin B6 deficiency, pyridoxine is used for the prevention of diseases of the peripheral nervous system and as an auxiliary remedies for nausea and vomiting during pregnancy.

Vitamin B7 (other name -biotin) necessary for carbohydrate and fat metabolism. Biotin is a source of sulfur, which takes part in collagen synthesis.

A lack of biotin is manifested by dry and pale skin, seborrhea, muscle weakness, anemia, loss of appetite and nausea. The lack of biotin especially affects the condition of the hair; it grows slowly, becomes dry and brittle.

Biotin is the number one supplement for women looking to improve the health of their hair, skin and nails.

You can learn more about biotin from this article of mine about ““.

Vitamin B9 (folic acid, folate)

Vitamin B9 (other name -folate) necessary for cell growth and division, development of the immune system, amino acid metabolism, formation of red blood cells (oxygen carrier cells) and white blood cells (protective cells) of the blood.

Due to a deficiency of vitamin B 9, anemia may develop. Taking folic acid during pregnancy reduces the risk of developing neural tube defects in the fetus.

Vitamin B12 (cobalamin)

Vitamin B12 (other name -cobalamin) Perhaps the best known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development.

Vitamin B12 deficiency causes certain types of anemia, neurological disorders, and nerve cell death. B12 is naturally found in animal sources such as meat, eggs, seafood, and dairy products (). Vegetarians and vegans who avoid animal products should take vitamin B12 supplements.

It is extremely important for pregnant or breastfeeding women, especially those following a vegetarian or vegan diet, to take these vitamins.

Deficiency of B12 or folic acid in pregnant or breastfeeding women can lead to serious neurological damage or birth defects in the fetus or child ().

Aged people

As the body ages, the ability to absorb vitamin B12 decreases, making it difficult to get enough B12 from food.

The body's ability to absorb B12 from food depends on the level of stomach acid. Statistically, 30% of people over 50 do not produce enough stomach acid to adequately absorb B12 ().

B12 deficiency was found to be associated with an increased incidence of depression and low mood in older adults (,).

Vegans and vegetarians may be at risk of developing B12 deficiency if they do not get enough of the vitamin through fortified foods or dietary supplements ().

People taking certain medications

Taking certain medications can lead to a deficiency of B vitamins.

For example, proton pump inhibitors, which are drugs that reduce stomach acid, may reduce B12 absorption. Metformin, a popular diabetes medication, can reduce both B12 and folate levels (,).

Birth control pills can also deplete some B vitamins, including B6, B12, folate, and riboflavin ().

May reduce stress and improve mood

B vitamins are often used to reduce fatigue, including mental fatigue, improve mood, and improve cognitive function (,).

May reduce symptoms of anxiety or depression

While B-complex vitamin supplements are not a cure for mental health problems, they may help reduce symptoms of depression or anxiety.

A study of 60 adults with depression found that treatment with a B-complex vitamin for 60 days resulted in significant improvements in symptoms of depression and anxiety compared to placebo ().

B vitamins may also have a beneficial effect on treatment if used in combination with antidepressants.

Interestingly, low blood levels of some B vitamins, especially B12, B6 and folate, are associated with an increased risk of depression and depression-related symptoms (,).

Potential Side Effects

Because B vitamins are water soluble, it is difficult to overdose on them when taken as directed. Water-soluble vitamins do not accumulate in the body, and their excess is excreted in the urine. For this reason, during the period of taking B vitamins, the urine may have a rich yellow color. This is completely normal and natural.

B vitamins are a whole group of water-soluble compounds that take part in all metabolic processes occurring in the body. They help release energy from various food substances that contain calories. Vitamin preparations of this group are widely used to treat diseases of the nervous system.

The development of hypervitaminosis of water-soluble vitamins is extremely rare, since excess is quickly removed from the body naturally (excreted by the kidneys).

Vitamin B1 (thiamine)

This compound is found in many foods and can be synthesized in some quantity by the normal microflora inhabiting the human intestine. During the heat treatment of food, as well as during the refining of grain crops, thiamine is partially destroyed; in this case, up to 25% of the vitamin is lost.

The absorption of B1 is negatively affected by the consumption of alcohol-containing drinks and food containing carbon dioxide salts and citric acid compounds. Vitamin absorption is also markedly reduced in people suffering from nicotine addiction.

What is vitamin B1 for?

Thiamine is directly involved in almost all metabolic processes (lipid and protein metabolism, as well as the absorption of amino acids), acting at the cellular level. It is necessary to provide the body with energy.

The functional activity of the brain largely depends on vitamin B1. The compound takes part in the biosynthesis of acetylcholine, a mediator responsible for the transmission of impulses in the central nervous system. Consuming a sufficient amount of B1 significantly improves cognitive function and memory ability, and also ensures normal tone of the digestive tract and myocardium. Thiamine is responsible for the transmission of information at the gene level, which occurs during cell division.

Important:Thiamine is present mainly in plant foods. Animal products contain relatively little vitamin B1.

Animal sources B1:

• milk (preferably whole milk);
• fermented milk products (including cottage cheese and cheese);
• lean pork;
• eggs.

Plant sources B1:

• bran;
• yeast;
• sprouted grains;
• cereals;
• various cereals (and wheat);
• cabbage (all types);
• carrot;
• green pea;
• beet;
• apricots (including dried apricots);
• dog-rose fruit.

Consumption standards B1

To avoid hypovitaminosis, it is recommended for an adult to consume an average of 1 to 2.5 mg of thiamine daily (men need 1.3-1.4 mg, and women need 1.1-1.3 mg). During pregnancy, the required daily dose should be increased by 0.4 mg, and during lactation - by 0.6 mg.

In childhood, the need for B1 is slightly lower - from 0.5 mg for babies in the first year of life to 2 mg per day for older children.

note: increased doses of vitamin B1 are required during physical and psycho-emotional overload (), as well as when the body is poisoned with nicotine and heavy metals. In such situations, the recommended daily amount may be up to 5 mg, which corresponds to the maximum permissible intake level.

If a person regularly consumes alcohol and/or a lot of foods rich in carbohydrates, the need for thiamine increases. Slightly smaller amounts of vitamin B1 are required by people whose diet includes a lot of protein and fat.

Causes of hypovitaminosis caused by B1 deficiency

The main causes of thiamine deficiency in the body include:

• monotonous food;
• abuse of finely ground wheat flour products;
• consumption of large amounts of refined carbohydrates;
• consumption of foods containing thiaminase (an enzyme that can destroy vitamin B1);
• chronic alcoholism (hypovitaminosis of vitamin B1 is recorded in 25% of alcohol abusers).

Thiamine deficiency leads to a decrease in the production of the body's own protein compounds, disruption of the processes of transamination of amino acids and oxidation of carbohydrate compounds. The concentration of under-oxidized products in the blood serum and urine increases and the synthesis of the neurotransmitter acetylcholine decreases. As a result, the functional activity of the gastrointestinal tract, nervous and cardiovascular systems is disrupted.

Symptoms of hypovitaminosis for vitamin B1

Signs of hypovitaminosis B1 may include:

• violations of basic brain functions;
• coordination disorders;
• memory impairment;
• irritability;
• nervousness;
• insomnia;
• muscle weakness;
• weight loss, general exhaustion;
• increased pain sensitivity;
• burning sensation in the limbs;
• paresthesia (sensitivity disturbances);
• hepatomegaly;
• shortness of breath due to minimal exertion;
• low blood pressure;
• cardiopalmus;
• development of acute cardiovascular failure.

Vitamin deficiency in especially severe cases leads to the development of a pathology known as take it.

Characteristic clinical manifestations of this disease are:

Indications for the use of thiamine

Vitamin B1 preparations are indicated for the treatment of pathologies of the cardiovascular and nervous systems, as well as for some diseases of the digestive system and skin diseases.

Important: The need for vitamin B1 increases with the use of diuretics in the treatment of hypertension, since the process of removing water-soluble compounds from the body is accelerated.

Thiamine is prescribed if diagnosed:

• endarteritis;
• myocarditis;
• circulatory failure;
• peripheral paralysis;
• neuritis;
• brain dysfunction;
• enterocolitis;
• chronic;
• disruption of absorption processes in the intestine;
• condition after gastric surgery;
• cirrhosis of the liver;
• pustular inflammation of the skin;
• skin itching of any origin;

Hypervitaminosis

Long-term (course) parenteral administration of thiamine preparations sometimes causes renal dysfunction (development of failure), disorders of the liver enzyme systems and fatty degeneration of this organ.

Vitamin B2 (riboflavin)

This compound, also known as the antiseborrheic vitamin, enters the body through the nutritional route (i.e., with food) and is produced by the microflora that normally lives on the walls of the large intestine.

When cooking food, on average, a fifth of riboflavin is lost, but it has been established that vitamin B2 is quickly destroyed during defrosting, as well as under the influence of ultraviolet (in particular, solar) radiation.

The body needs riboflavin to create new nerve cells, mature red blood cells and absorb vital elements such as iron. B2 regulates the amount of hormones produced by the adrenal glands. The compound is one of the components of rhodopsin, which protects the retina from UV rays.

Important: Vitamin B2 is better absorbed by the body when it comes from animal products.

Animal products containing B2:

• fish;
• liver of animals and fish;
• eggs (white);
• whole cow's milk;
• cheeses;
• yoghurts;
• pressed cottage cheese.

Plant sources B2:

• bakery products made from wheat flour;
• tomatoes;
• cabbage;
• cereals (oatmeal and buckwheat);
• green pea;
• leafy greens (etc.);
• dog-rose fruit;
• yeast.

Riboflavin consumption rates

An adult requires an average of 2 mg of riboflavin per day (1.3-1.5 mg for women and 1.5-1.8 mg for men). Pregnant women require an increase in intake by 0.3 mg per day, and nursing mothers by 0.5 mg.

Infants up to 6 months need 0.5 mg of vitamin per day, and babies from 6 months to 1 year – 0.6 mg. For children under 10 years of age, the requirement gradually increases from 0.9 to 1.4 mg per day.

Hypovitaminosis

With B2 deficiency, the following develop:

• swelling of the tongue;
• “jams” (cracks and small ulcers) in the corners of the mouth;
• in the face and neck area;
• photophobia;
• lacrimation;
• burning sensation in the eyes;
• "night blindness";
• sharp deterioration in appetite;
• headache;
• dizziness;
• decreased physical activity and performance;
• growth retardation (in children).

Indications for taking riboflavin

B2 drugs are prescribed if the patient is diagnosed with:

• hypoacid gastritis;
• hemeralopia (“night blindness”);
• dermatitis;
• thyrotoxicosis;
• eye diseases (keratitis and conjunctivitis, cataracts);
• anemia;
• Addison's disease;
• cirrhosis of the liver;
• Botkin's disease;
• radiation sickness;
• chronic hepatitis;
• intestinal pathologies (colitis and enteritis);
• rheumatism;
• poisoning with salts of heavy metals.

Hypervitaminosis

Excess vitamin B2 does not have a toxic effect, since the mucous membranes of the gastrointestinal tract cannot absorb riboflavin in quantities that pose a danger to the body.

Vitamin B3 (PP, niacin, nicotinic acid)

Vitamin B3 is the most stable compound of this group. It enters the body with food and is also formed during the biotransformation of the amino acid tryptophan.

Why is niacin needed?

B3 takes part in the biosynthesis of a number of enzymes, as well as in the absorption of nutrients and the release of energy from them. The vitamin is able to normalize cholesterol metabolism and stimulate carbohydrate metabolism. Niacin is necessary for the production of a number of hormones (including sex hormones and insulin). B3 ensures normal functional activity of the central nervous system and stimulates the formation of red blood cells. Niacin helps lower blood pressure.

Niacin (B3) is found primarily in animal products. In plant products its content is much lower.

Animal sources of vitamin PP:

• lean meat;
• beef and pork liver;
• fish;
• eggs.

Herbal products:

• parsley;
• pepper;
• carrot;
• green pea;
• buckwheat grain;
• legumes (in particular soybeans);
• most types.

Hypovitaminosis B3

Important:The causes of hypovitaminosis may be the same type of diet or malnutrition. A lack of nicotinic acid is often observed in adherents of a vegetarian diet.

Niacin deficiency is characterized by the following clinical manifestations:

• increased fatigue;
• muscle weakness;
• tongue soreness;
• pale skin of the face and hands;
• dry skin;
• deterioration in memory ability.

Long-term hypovitaminosis of vitamin B3 can lead to the development of pellagra. The disease is accompanied by severe disorders of the digestive system, damage to the skin and nervous system. Mental disorders cannot be excluded.

Note:A lack of niacin accompanies diseases such as hypertension, atherosclerosis, thyroid pathologies, gastritis, rheumatism and inflammation of the gallbladder.

Consumption standards B3

Adults require an average of 20 mg of niacin per day. The permissible (safe) amount is 60 mg. The norm for children is from 6 to 20 mg, depending on age.

Hypervitaminosis

Hypervitaminosis of vitamin B3 can negatively affect the condition of the liver. One of the signs of exceeding the recommended dose is facial skin flushing.

Vitamin B5 (pantothenic acid, panthenol)

Panthenol is found in a wide variety of foods and is produced in small quantities by intestinal microflora.

Vitamin B5 is destroyed during heat treatment if the pH of the environment is shifted to the acidic or alkaline side.

Why is vitamin B5 needed?

Panthenol helps obtain energy from food. It is necessary for the breakdown of lipids and carbohydrate compounds, as well as the biosynthesis of neurotransmitters and antibodies. B5 is involved in tissue regeneration and the formation of adrenal hormone. Pantothenic acid takes part in the process of hematopoiesis.

Where is B5 present?

Animal products containing B5:

• pork, beef and other types of meat;
• liver;
• offal;
• egg yolk;
• poultry meat;
• milk and dairy products.

Plant products that are considered sources of B5:

• legumes;
• green vegetables;
• cauliflower;
• Red beetroot;
• nuts();
• mushrooms;
• Brewer's yeast.

An adult needs to consume from 4 to 7 mg of panthenol per day. Children require 2 to 5 mg depending on age.

Hypovitaminosis

Since B5 is present in a wide variety of foods, deficiency is extremely rare.

With a lack of panthenol, the following symptoms are possible::

• sleep disorders;
• lethargy;
• fatigue;
• paresthesia and pain in the lower extremities;
• various metabolic disorders;
• dyspeptic disorders;
• nervous system disorders.

In the form of calcium pantothenate, the vitamin is prescribed for the following pathologies:

• neuralgia;
• polyneuritis;
• skin burns;
• eczema;
• hyperthyroidism;
• toxicosis of pregnant women;
• intestinal dyskinesia (or atony in the postoperative period).

Vitamin B6 (pyridoxine)

Vitamin B6 is a series of related water-soluble compounds with similar chemical structures. The group includes compounds such as pyridoxine (most often included in drugs), pyridoxal and pyridoxamine.

The body receives B6 mainly through nutrition. A certain amount of this biologically active compound is produced by intestinal microflora. The biosynthesis process is disrupted against the background; the use of antibacterial agents is a common cause of hypovitaminosis. When food is cooked, a significant portion of the vitamin is lost. Pyridoxine, although quite resistant to heat, is quickly destroyed when exposed to light.

Why is vitamin B6 needed?

B6 takes part in almost all metabolic processes and regulates the activity of several dozen enzymes. Pyridoxine allows the body to absorb proteins and unsaturated fatty acids. The vitamin is necessary for the biosynthesis of prostaglandins, which are responsible for the regulation of cardiac activity and blood pressure levels.

Thanks to the influence of pyridoxine on the synthesis of antibodies and the process of cell division, it is strengthened. The functional activity of the central nervous system depends on B6. Pyridoxine is involved in the synthesis of a number of nervous system mediators (dopamine, norepinephrine and serotonin), which are responsible for emotional mood and brain function in general. The vitamin improves the condition of nails (makes them stronger and less brittle) and skin (increases elasticity).

Pyridoxine is needed for the transfer of genetic material. It affects the production of hydrochloric acid by the gastric glands, as well as the biosynthesis of hormonal compounds and hematopoiesis (in particular, the formation of red blood cells).

What foods are high in vitamin B6?

Animal sources of B6:

• poultry meat;
• veal;
• lean pork;
• beef liver.

• bakery products made from wholemeal flour;
• cereals (buckwheat and);
• potato;
• tomatoes;
• carrot;
• pepper;
• White cabbage);
• leafy greens;
• citrus;
• strawberry;
• cherries;
• nuts (hazel and walnuts).

Consumption standards

For an adult, the daily norm is on average 2 mg of pyridoxine (1.8-2.2 mg for men and 1.6-2.0 mg for women). During pregnancy, it is recommended to increase consumption by 0.3 mg, and during breastfeeding - by 0.5 mg.

Babies of the first year of life require 0.5-0.6 mg of pyridoxine per day. Children from one to 3 years old need 0.9 mg of vitamin B6, from 4 to 6 - 1.3 mg, and from 7 to 10 - 1.6 mg of pyridoxine.

Hypovitaminosis

Vitamin B6 deficiency leads to the development of the following symptoms:

• drowsiness;
• anxiety;
• increased irritability;
• diseases of the mucous membranes;
• dermatitis;
• anemia (in children);
• decreased immunity;
• peripheral neuritis;
• dyspeptic disorders.

Important: hypo- and avitaminosis of vitamin B6 is especially dangerous for bottle-fed babies, pregnant women (especially against the background of early toxicosis and gestosis), and women taking birth control pills (). Lack of pyridoxine also worsens the condition of patients suffering from joint diseases, chronic liver pathologies and atherosclerosis.

Pyridoxine is indicated if the patient is diagnosed with:

• anemia;
• decreased level of white blood cells;
• toxicosis of pregnant women;
• radiculitis;
• neuritis;
• neuralgia;
• parkinsonism;
• hepatitis.

Note:Pyridoxine is also indicated for seasickness. The need for vitamin B6 increases under stress, as well as against the background of alcohol abuse and nicotine addiction.

Hypervitaminosis

An excess of vitamin B6 is possible when consumed in daily doses exceeding 6 mg. Hypervitaminosis can cause nervous diseases.

Vitamin B7 (biotin)

Vitamin B7 is stable during cooking.

Why is biotin needed?

Biotin activates enzymes produced by the digestive system. B7 is also of great importance for the normal course of metabolic processes. The vitamin is required for cell division and transmission of hereditary information.

Animal products:

• beef liver;
• egg yolk;
• milk;
• sea ​​fish.

Plant products - sources of B7:

• parsley;
• peas;
• nuts;
• Brewer's yeast.

Daily requirement

An adult needs 30-100 mcg of B7 per day. The maximum safe amount is 150 mcg.

Hypovitaminosis caused by B7 deficiency

Biotin deficiency can be associated with eating raw eggs, the protein of which interferes with the absorption of the vitamin, as well as with alcohol abuse.

Signs of hypovitaminosis are:

• anemia;
• seborrhea;
• depression;
• sleep disorders;
• lack of appetite;
• myalgia;
• dyspeptic disorders;
• dry skin;
• increased level;

Vitamin B9 (folic acid)

We recommend reading: .

Folic acid enters the body from the outside and is produced by the symbiotic microflora of the large intestine. When storing food, the vitamin is destroyed quite quickly. B6 is deposited in the liver, forming a reserve that lasts for 3-6 months.

Why do you need B9?

Folic acid is involved in protein metabolism and is important for cell growth and division, as well as for the transmission of hereditary information. B9 is needed for the synthesis of mediators for the transmission of nerve impulses and blood cells.

There is very little of this vitamin in animal products; it is present in more or less significant amounts in egg yolk, cheese and red fish.

Plant foods containing folic acid:

Hypovitaminosis

Folic acid deficiency in pregnant women leads to pathologies in the intrauterine development of the child (the skeleton and central nervous system of the fetus suffer), and in the future – mental disorders in children.

Hypovitaminosis B9 can cause diseases of the digestive tract and blood pathologies.

Consumption rate B9

An adult needs 200 mcg per day. Breastfeeding women are advised to increase their vitamin intake to 300 mcg. Children of the first year of life need from 40 to 60 mcg per day, and at the age of 1 to 3 years – 100 mcg. At older ages, consumption rates are the same as for adults.

Hypervitaminosis

The safe amount is 600 mcg.

Excessive intake of B9 into the body has a toxic effect, which is especially pronounced against the background of diseases such as epilepsy.

Vitamin B12 (cyanocobalamin)

Vitamin B12 is a water-soluble substance whose structure includes a cobalt molecule. Cyanocobalamin tends to be deposited in the body, mainly in the liver.

The body receives most of B12 through nutrition, and a relatively small amount of the substance is synthesized by intestinal bacteria. Cyanocobalamin is quite resistant to high temperatures, but the activity of the vitamin decreases significantly when exposed to UV radiation, oxygen, and in environments with a pH shift to the alkaline or acidic side.

Why do you need vitamin B12?

B12 is necessary for obtaining free energy from compounds containing calories. Thanks to this vitamin, the body freely absorbs amino acids and lipid compounds. Cyanocobalamin is especially important for those cells whose division is particularly active. This vitamin takes part in the biosynthesis of the protective myelin sheath of nerve fibers, as well as in the production of mediators responsible for the transmission of nerve impulses. B12 is needed for the maturation of red blood cells. It is able to stimulate the coagulation system and strengthen the immune system. The vitamin can reduce total cholesterol levels in the blood plasma, preventing the development of. In addition, B12 normalizes the functional activity of the liver.

Vitamin B12 intake standards

The daily requirement of an adult for cyanocobalamin is, on average, 3 mcg. The maximum safe daily amount is 9 mcg.

During pregnancy and lactation, B12 intake increases (recommended dose - 4 mcg per day).

Infants up to 6 months need to receive 0.4 mcg of the vitamin per day, and babies from 6 months to 1 year – 0.5 mcg. For children from 1 year to 3 years, the norm is 1.0 mcg, from 4 to 10 years – 1.5 mcg, and from 5 to 10 years – 2.0 mcg. Adolescents have the same needs as adults.

Animal sources of B12:

• liver (beef and pork);
• offal (heart kidneys);
• sea ​​fish;
• seafood (oysters,);
• poultry meat;
• eggs.

Important: Vegans need to take special dietary supplements and constantly monitor the sufficiency of vitamin B12 intake due to its absence in plant foods.

Pseudovitamin B12

“Pseudovitamins B12” are substances similar to vitamin B12 found in some living organisms, for example, in blue-green algae of the genus Spirulina, yeast, etc. These substances are especially dangerous for vegetarians who try to use them to compensate for vitamin B12 deficiency. They have been shown to block the metabolism of human breast cells and cause false blood test results when examining vitamin B12 concentrations.

Hypovitaminosis

Characteristic manifestations of B12 deficiency are:

• sharp deterioration in appetite;
• general weakness;
• spasmodic pain (in the epigastrium);
• gastritis;
• duodenitis;
• gastrointestinal organs.

Important: Vitamin deficiency provokes the development of severe anemia. Acute deficiency is accompanied by diseases of the nervous system and threatens mental disorders.

Indications for starting cyanocobalamin

B12 drugs are prescribed for the following pathologies:

• prematurity;
• infections of newborns;
• anemia in pregnant women;
• anemia (hyperchromic, pernicious and agastric);
• pancreatitis (chronic form);
• liver pathologies;
• radiculitis;
• cerebral palsy;

Before the formula was figured out, vitamins were called letters of the Latin alphabet as they were discovered: A, B, C, D, and so on. Now they have rational names based on their chemical structure. Vitamin A is retinol, vitamin K is phylloquinone, vitamin B2 is riboflavin, vitamin PP is nicotinic acid, etc. But in the old fashioned way we call them “A”, “Be” and “Tse”... How could it be otherwise, after all? vitamins are our old friends! But how well do we know them?

They say that every doctor has his own “favorite” drugs. This is true. The doctor knows some medications better, prescribes them first and sometimes takes them himself. And each doctor has his own favorite vitamins, which he will most likely recommend to you.

But then we come to the pharmacy - and our eyes widen. They offer a sea of ​​vitamins in beautiful jars with bright labels! Entire shelves are occupied by them. But the doctor insisted on one single drug... Isn’t it better to buy THIS and THAT? Maybe the doctor hasn’t looked at the reference books for a long time? And the hand reaches out to the magic pills that catch your fancy.

But, wait, let's remember what the doctor advised. Do you know which vitamins doctors love especially dearly? Of course, B vitamins.

The thing is that great hopes were placed on them in the eighties of the last century: it was believed that B vitamins reduce the level of homocysteine ​​in the blood - an amino acid, the high level of which is directly related to heart and vascular diseases. Many studies have been conducted in different countries, and as a result, the effectiveness of these vitamins was considered ambiguous: “50 to 50.” Indeed, when patients take more effective medications, “vitamins” play only a supporting role. But doctors continue to prescribe them for various cerebrovascular pathologies (diseases of the blood vessels of the brain). Additional help for the body is not a hindrance, right?

Yes, modern, effective and inaccessible to most patients due to their high price, drugs act much faster. And of course, “vitamin therapy” is not so effective. But almost all drugs have a “dose-dependent” (the higher the dosage, the better) and a “chrono-dependent” (the longer the drug is taken, the longer the positive dynamics persist) effect.

At the same time, the undeniable advantage of vitamins is the price. When prescribing a drug, a doctor can be sure that the medicine will be taken as long as needed and will not empty the patient’s wallet. Many doctors, when prescribing group B, focus on this.

Get to know everyone by sight

You know the basic B vitamins for sure. These are the well-known B1, B6 and B12:

• IN 1– (thiamine) actively participates in metabolism, restores peripheral nerve endings that regulate the functioning of the liver and heart.
• AT 6– (pyridoxine) strengthens the immune system, has a beneficial effect on skin diseases, and restores the nervous system. According to some data, 80 mg of vitamin B6 per day reduces the risk of myocardial infarction by 32%.
• AT 12– (cyanocobalamin) has a beneficial effect on the function of the liver and nervous system, and is involved in the restoration of metabolism. Vitamin B12 is effective in treating chronic fatigue syndrome in 50–80% of people.

But their less famous brothers deserve attention too.

• AT 2– (riboflavin) participates in metabolism, strengthens the respiratory system, improves vision, cures skin diseases, and has a beneficial effect on the functioning of the nervous system.
• AT 3– (nicotinic acid) cures pellagra, improves water-salt metabolism, improves metabolism in nervous tissue cells.
• AT 9– (folic acid, folacin, vitamin Bc) is extremely important for the development of the brain and nervous system of the fetus, it is also needed for the development of a breastfed child, and for adults, primarily for the normal functioning of the nervous system.

Do you get the general idea? Right! B vitamins are essential for diseases of the nervous system. Which of us has “nerves” in order? Now my head hurts, now my irritability has increased, now my back is “shot”, now I have problems with my memory...

B vitamins are called “neurotropic” because of their effect on the function of nerve cells. Some studies have shown high activity of this group in terms of pain relief in chronic pain syndromes and increasing the pain threshold in acute pain. Currently, more than a hundred studies have been published showing clinical improvement with the use of B vitamins in patients with pain syndromes.

Vitamins of this group are especially often prescribed to patients with back pain. Once you see a doctor with the complaint of “your back is stuck,” “shot in the air,” or “arm/leg is numb,” a prescription with the treasured trinity (B1+B6+B12) will be in your hands. Why? Because it has been repeatedly proven that it is these “magic” vitamins that influence nerve cells coming from sensitive receptors to the brain, as if “inhibiting” pain impulses.

If the nerve fiber itself, consisting of hundreds and thousands of processes of neurons (nerve cells), is damaged, then their successful “restoration” requires the same vitamins that work, laying proteins like bricks to recreate the fiber shell.

However, many neurologists remain skeptical about their therapeutic potential, believing that in many cases there is a placebo effect. The fact is that no one has ever been able to achieve a 100% effect in treatment when prescribing vitamins alone. Therefore, if you have back pain, consult a doctor, he will select the right combination of medications for you, including the B-complex.

In 2000 and 2002, the American Psychiatric Association published research in the American Journal of Psychiatry showing the effect of vitamin B12 deficiency on the occurrence of clinical depression in elderly patients. For many of them, antidepressants were not indicated, so vitamin complexes paired with diet and exercise gave good results. Given these data, many doctors began to actively prescribe B-complexes for the treatment of depression and achieve results.

Other studies have shown that pregnant women consuming foods rich in folic acid or taking adequate doses of folic acid and vitamin B12 significantly reduce the risk of developing neural tube defects. This is also the “gold standard” of pregnancy management throughout the world.

B1 deficiency also plays a big role in the development of alcoholic polyneuropathy, which in Russia is one of the most common forms of generalized damage to peripheral nerves.

The only questionable purpose of this group is still asthenic conditions, such as the notorious “chronic fatigue syndrome”. Too many diseases can be hidden under the guise of this seemingly innocent diagnosis. The man is tired... stress, lack of sleep and irregular nutrition have taken their toll. Take some vitamins and everything will go away? And they drink! Handfuls and kilograms!

When consuming excessive doses (three or more times the recommended daily intake) of B vitamins, intoxication develops. Hypervitaminosis of vitamins B1, B2 and B6 can cause fatty liver. Among the elements of group B, the most toxic are B6 and B12. And allergic reactions are observed mainly with their excess, as well as with an overdose of vitamins B1 and B2.

Thus, an excess of vitamin B1 causes symptoms in the form of allergic reactions and spasmodic headaches. Blood pressure decreases, fever, weakness, nausea appear, vomiting may occur, chills are replaced by a feeling of heat, tinnitus bothers you, severe sweating and dizziness appear.

With prolonged use of vitamin B6 in excess dosages, anemia develops, coordination of movements is impaired and numbness of the limbs appears.

Excess vitamin B12 leads to heart failure, pulmonary edema, vascular thrombosis due to increased blood clotting and anaphylactic shock. The heartbeat quickens, pain appears in the heart area, nervous disorders intensify, and allergic rashes appear on the skin in the form of hives.

As you can see, caution is needed even with such seemingly harmless drugs as vitamins. Therefore, it is best to consult a doctor for advice. And he will definitely tell you everything he knows about his “favorite” vitamins.

Valentina Saratovskaya

Photo thinkstockphotos.com

In the modern world with a fast pace of life, at any moment a person’s health may deteriorate due to a deficiency of vitamins belonging to group B. In such a situation, the doctor prescribes taking vitamins of group B (tablets or injections). From the article you will learn which of them are the most effective for different categories of people.

Why are vitamins needed?

Some types of useful elements are produced by the body independently, the rest of them we get from food. To maintain immunity, health and organ growth, the deficiency of important elements must be replenished by taking special medications. The B vitamin group includes 12 water-soluble components that contribute to:

• healthy sleep, resistance to emotional stress;
• normal functioning of the heart and blood vessels, intestines, nervous system;
• protection against skin diseases and improvement of its condition.

A normal level of B vitamins is important for strengthening the body’s resistance to disease and helping in the treatment of pathologies. Each element, which has its own purpose, corresponds to a specific number, as well as a direction of individual action. Vitamins are classified as chemical substances that are complex in structure.

What elements are in group B

To benefit from effective medications, you need to navigate among the symptoms that indicate a lack of a specific element. In some diseases, there is a deficiency of a set of nutrients. The table below provides a list of the most important components of the vitamin series.

In addition to vital substances, the B-group includes four more basic elements, the lack of which causes problems in the body. Thanks to the most stable compound, niacin (B3), the level of carbohydrate-cholesterol balance is maintained; without a sufficient amount of pantothenic acid (B5), skin diseases develop and wounds heal poorly. Biotin (B7) deficiency causes diseases of the skin, nails, and hair. Pregnant women often suffer from a lack of folic acid (B9) and develop anemia.

List of vitamin-like compounds

Three elements are recognized as the most important for humans - b1, b6, and b12. Their healing effect provides protection from critical conditions (heart attack, stroke) and the danger of death. In addition to the main vitamins, the group contains several important vitamin-like compounds, such as choline (B4), the deficiency of which leads to a decrease in memory and the absorption of certain vitamins. With a lack of inositol (B8), metabolic disorders occur and a decline in reproductive ability, and with a deficiency of para-aminobenzoic acid (B10), thyroid function suffers, and there is a threat of the growth of malignant tumors.

Despite the fact that vitamin complexes are not prescription drugs, consultation with a specialist is necessary before using them.

It should be taken into account that the composition of chemical vitamins is absorbed more slowly and in smaller quantities than natural ones.

Treatment with capsules is prescribed to different categories of people - women and men, pregnant women. Among the products that strengthen the immune system, there are special kits for children, people of different ages and professions. It is important to remember that each element of the group operates according to a specific scenario.

Review of effective B vitamins

The pharmaceutical market is replete with a variety of drugs, among which a separate niche is occupied by complexes containing B vitamins. Biologically active products are produced not only in tablets and capsules, they can be taken in injections, even drops, which is especially convenient for children.

The best offers of foreign and domestic production contain a different set of chemical compounds and differ in dosage and price. When choosing a particular complex, it is important to take into account not only its positive qualities, but also a list of disadvantages that can worsen health.

Advantages of Gerimax Energy

The advantages of the dosage form, produced by a Danish pharmaceutical company, are not limited to category B. The tablets contain a certain dose of retinol, tocopherol, ascorbic acid, mineral elements, enhanced with ginseng extract. Taking the medication is recommended for the prevention of nervous disorders and treatment of diseases of the nervous system. A medication that improves intellectual ability is taken once a day during breakfast. Treatment with effective Gerimax is contraindicated:

• for diseases of hypertension, epilepsy;
• with symptoms of hypercalcemia, iron deficiency (anemia);
• with increased nervous excitability.

The course of therapy is designed for 30-40 days. Restrictions on the use of products containing B vitamins apply to children. Gerimax Energy is contraindicated for children under 12 years of age. The range of side effects is reflected mainly in the functioning of the gastrointestinal tract and the state of the nervous system (excitability, hyperactivity). The advantages of Gerimax include an extensive list of useful compounds. A significant disadvantage is the high cost, prohibition of use by persons with impaired absorption of iron.

Blagomax capsules

One of the drugs with the best price, but a more extensive complex of B vitamins, is Blagomax. The medicine, which has detoxifying properties, contains 7 active components, thanks to which metabolic processes in the body improve.

Effective pills normalize vision, improve sleep quality, and promote nail and hair growth. A drug with signs of a vasodilator effect prevents obesity and the development of signs of atherosclerosis. However, the help of inexpensive Blagomax capsules is contraindicated for women during pregnancy.

Multivitamin complex Angiovit

The inexpensive drug produced by a Russian manufacturer contains three vitamins from group B. In addition to vitamins b6 and b12, the glucose-enriched tablet contains folic acid (b9), the dosage of which is the highest. The balanced composition of a good medicine has a wide range of beneficial properties:

• ability to thin blood, produce amino acids;
• stimulation of myelin synthesis necessary for nerve cells;
• accelerating the ability of tissues to regenerate.

Daily intake of one pill with an increased dosage of vitamins B can prevent the development of atherosclerosis. The medication enhances the treatment of angiopathy, ischemia, and deterioration of cerebral circulation. A course of vitamin therapy is prescribed to prepare for pregnancy, as well as during the 1st and 3rd trimesters to reduce the risk of miscarriage.

The use of Angiovit prevents the development of congenital pathologies of the nervous system in the fetus, and protects a pregnant woman from the urge to vomit.

Exceeding the dose of a 30-day course may result in headaches, the development of an allergic reaction, and dyspeptic disorders. It should be noted that Angiovit is incompatible with medications that increase the blood clotting of genetic material and alcohol consumption. The nutritional supplement is not prescribed to women during lactation.

The difference between Neurobex and Neurovitan

Complexes with similar effects contain different sets of B vitamins, which affects the properties of medicines. Manufacturers are also different - Neurobeks is produced by a Bulgarian pharmaceutical company. The manufacturer of Neurovitan is the chemical concern of Jordan.

One Neurobex dragee contains three types of active substances - thiamine (b1), an increased dose of pyridoxine (b6), cyanocobalamin (b12). An effective medication is indicated for problems with the nervous system and digestive tract, blood circulation, and symptoms of acne due to a deficiency of B vitamins. Tablets are given to young children (from 2 years old) who are developmentally delayed, suffer from diathesis, or cerebral palsy.

The course of administration is designed for 2-3 months, the daily dosage for adults is 2-3 capsules up to 4 times a day. Children from 2 to 5 years old are given one pill once a day; from 5 to 10 years old, use is increased to 2 times a day. From 10 years of age, a child can take 1 tablet 3 times a day.

The drug Neurovitan

The drug contains a complex of 4 elements corresponding to thiamine, riboflavin, cyanocobalamin, as well as pyridoxine at an increased dosage. The doses of active substances are higher than those of Neurobex, which makes it possible to connect the medication to treatment regimens for cardiovascular pathologies, liver and nervous system diseases (neuralgia, paralysis, lumbago). Neurovitan treats anemia and dermatitis, baldness, alcoholism, and addiction to cigarettes. But after a long course of vitamin therapy, there is a high probability of decreased nerve conduction.

It is important to remember the ban on overdose of vitamin B, their complexes are not prescription drugs, so consultation with a specialist is necessary

From the age of one year, children are allowed to take half a tablet once a day; from 8 years of age, the dose can be increased to 1-3 tablets/day. However, the possibility of developing allergic manifestations, nausea, symptoms of tachycardia, and rarely signs of hypercoagulation should be taken into account.

Features of B-50 Complex

An effective medicine produced by an American manufacturer can be classified as a good drug with a composition similar to Neurovitan. The difference between the fast-acting complex is that its capsule contains seven types of vitamin B. Of these, 5 active substances (b1, b2, b3, b5, b6) have an equally high dosage of 50 mg. Vitamin B12 contains only 50 mcg plus the same amount of vitamin B7, called biotin. One capsule/day is enough to help:

• to saturate the body with energy, increase intelligence;
• restoration of the functioning of the nervous system and digestive tract;
• strengthening the immune system, eliminating symptoms of skin diseases.

The lack of a water-soluble component, also known as vitamin H, has a detrimental effect on the condition of the scalp, since it is one of the enzymes that regulate the protein-fat balance. Although biotin is not an analogue of a hair growth stimulant, taking vitamins B-50 Complex is prescribed against hair loss in women. It is not recommended to take this medication, which is expensive, during pregnancy and breastfeeding.

What vitamins can pregnant women and children take?

In childhood and during pregnancy, there is a significant increase in the need for vitamin consumption. Experts say that it is impossible to get enough vitamins from food. Among people in this category, the most popular are three complex products containing, among other things, B vitamins.

Inexpensive Russian-made multivitamins Complivit contain 19 components, including five B-vitamins.

Tablets, taken once a day, 1 piece, are relevant for vitamin deficiency, frequent colds, and poor nutrition. Take multi-colored pills containing the Alphabet complex of vitamins and minerals 3 times a day with food.

The peculiarity of the drug is that each group of a certain color is drunk at different times to relieve fatigue, improve dental health, and increase muscle tone. Centrum capsules from an American manufacturer contain an extensive list of useful substances, including a large group of B-vitamins. But with a minimum of side effects (allergies) and a convenient dosage regimen (once a day), the drug cannot be classified as an inexpensive drug.

Delicious treat for children

The vitamin kits listed above are allowed to be consumed by pregnant women and children over 12 years of age. After one year of age, babies are prescribed vitamin therapy with drops, powders, and syrups. The most effective medication is Pikovit, produced in convenient versions:

• Pikovit syrup is intended for children from one year of age;
• Pikovit-omega is recommended for children from 3 years of age;
• 5-year-olds are prescribed Pikovit chewable tablets;
• Pikovit-Forte is aimed at 7-year-old schoolchildren.

The complex composition of any handicap protects the younger generation from stressful situations, improves immunity, and promotes proper growth. Delicious tablets and syrups will please the child, protect against seasonal vitamin deficiencies, and saturate the child’s body with vital elements. For complete absorption in the digestive tract, vitamins should be taken at the same time, with a sufficient amount of water.

For some diseases (anemia, psoriasis, convulsive syndrome, neuralgia), it is recommended to administer vitamin-containing solutions by injection (intramuscular). Despite the pain of the injections, B vitamins in ampoules are absorbed faster by the body, and you don’t have to wait long for the healing effect. It should be noted that the daily dosage for adults is from 30 mg, but not more than 100 mg.

When using ampoules with vitamin B6, the dosage for intramuscular injection decreases with decreasing age of the young patient.

Women who decide to improve their appearance turn to the liquid form of the active substance for help.

Vitamin solution is used:

• as an additive to shampoo for washing hair;
• as an ingredient in a mask for healthy facial skin.

Despite the enormous health benefits of vitamin therapy, the beneficial substances of the group can be quickly washed out of the human body. To prevent the development of vitamin deficiency, replenishing the supply of B vitamins should be done daily. However, the use of liquid B-vitamins for cosmetic purposes also requires specialist consultation, as does the use of any form of the drug for the treatment of diseases.

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