Group vitamins in instructions. Vitamins: types, indications for use, natural sources

When we talk about vitamin B 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 B vitamin 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 connection. 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 wheat flour	0.502 mg
	Soybeans	0.435 mg
	Green peas	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
	Soybeans	0.175 mg
	Milk	0.169 mg
	Whole wheat 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 (stew)	8.559 mg
	Turkey meat	8.1 mg
	Sunflower seeds	7.042 mg
	Mushrooms	3.607 mg
	Green peas	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 (stew)	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
	Raspberry	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. On a daily basis, 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, 18 mg for men from 15 years;
• 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 . During 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 increases 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 mcg of the vitamin per day, and lactating women - 1.9 mcg.

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

• old age;
• strict vegan diet;
• frequent fasting diet;
• smoking, frequent drinking of alcohol;
• 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 It 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 water soluble 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 formation of DNA, 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, it is impossible not 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, which means 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 fitness of athletes;
• for anxiety conditions;
• as part of complex therapy for vitiligo;
• to relieve symptoms of premenstrual syndrome;
• for attention deficit hyperactivity disorder;
• 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 tablet form. 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 folk 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 causes. . 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.

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, increased 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 supplements should be taken with caution and consult your doctor about contraindications and interactions with other medications.

Sources of information

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

B vitamins are a complex of 8 water-soluble substances that are beneficial to the body and are responsible for various vital processes in the human body. Each has its own specific function, but at the same time are closely interconnected. Therefore, it is difficult to determine which B vitamin is more important for humans.

Therefore, it is so important to monitor the level of useful elements in the blood and remember: vitamins are easily destroyed under the influence of high temperature and in combination with alcohol, which denatures their structure.

B vitamins are an important part of the 13-component complex and the production of red blood cells, the normal functioning of the nervous and cardiovascular systems, and human brain activity depend on them.

The B-family has 8 substances and each of them has its own name:

Together they form a complex, which is often collectively called vitamin B.

Role in the body

For a modern person thirsty for knowledge, the banal phrase that vitamins are good is usually no longer enough. It is important for most of us to know what these substances affect and how they are useful, where they are found most and in what cases they can cause harm.

Effect of B-group on the body:

• support cell growth and reproduction;
• influence cellular metabolism;
• support healthy skin and muscles;
• promote proper metabolism;
• strengthen the immune and nervous systems;
• relieve tension, improve mood;
• help faster healing of wounds.

The principle of operation of the B-complex

B vitamins, although they are a combination of 8 individual elements, still work as a single team in the body. Some are responsible for burning fat and glucose, transforming them into energy, while others help reproduce serotonin, better known as the “pleasure hormone.”

The work of these eight vitamins remains, so to speak, behind the scenes, but their result always affects the general well-being and appearance of a person. A good mood, relief from anxiety and depression, good memory and relief from PMS symptoms - this is all the merit of the eight “Bs”.

If the complex is incomplete...

With a proper diet, there is no point in thinking about taking additional vitamin B in its pharmaceutical form. A full menu can provide the body with all the necessary and beneficial substances. However, if you carefully analyze the daily food intake of most of us, it becomes clear that we do not always eat what nutritionists advise. People need additional intake of complex B after stress, during intense mental or physical work (including those used in bodybuilding), during pregnancy, and those whose diet consists of a large amount of “bad” carbohydrates.

In addition, the human body’s ability to retain nutrients is limited. Only B12 and folic acid have created their “depots” in the liver. Poor nutrition over several months causes hypovitaminosis. And a lack of B-substances promises serious health problems.

The result of B-deficiency can be:

• anemia;
• eczema;
• depression;
• chronic fatigue;
• baldness;
• convulsions;
• numbness of the limbs;
• lack of appetite.

By the way, the most common is a deficiency of vitamins B12 and B6, as well as folic acid. Their lack is manifested by a bad mood, a tendency to moodiness and tearfulness.

Sources

Poor nutrition is the most common reason leading to vitamin B deficiency. And if the deficiency of the substance in the body has not yet reached critical levels, B-elements can be returned to normal with the help of properly selected foods - a balanced diet rich in nutrients. The exception, again, is vitamin B12, the additional use of which nutritionists recommend more often than other beneficial substances.

A lack of group B elements causes many diseases. We will look at this problem in more detail, but for now it is worth noting that B-deficiency can cause a variety of problems. To avoid this, it is important to stick to a menu of foods rich in microelements.

When it comes to B-nutrients, it's important to focus on whole grains, greens, and animal protein. Vegetarians are at risk for B-deficiency (B12 can only be obtained from animal foods).

Good “suppliers” of vitamins are:

• dairy products;
• eggs;
• turkey;
• fish;
• offal (liver, kidneys);
• fruits;
• leafy vegetables (chard, spinach, different types of cabbage);
• nuts;
• legumes;
• cereals;
• yeast.

How to preserve vitamin in food

Despite the fact that vitamin B is found in many foods, it, like all water-soluble substances, is extremely delicate: unstable to high temperatures, exposure to oxygen and direct sunlight. Prolonged thermal or mechanical processing destroys most of the beneficial composition in food. Vitamin B quickly loses its strength even under the influence of alcohol. And when it comes to cereals, then it is better to give preference to whole grain foods.

You can often hear the idea that vegetarianism is bad, since the body, deprived of animal food, does not receive all the necessary trace elements and minerals. Now we will not delve into the topic of the pros and cons of a vegetarian diet, but will try to analyze whether hypovitaminosis B threatens supporters of an exclusively plant-based diet.

If you do not take into account vitamin B12, which is not found in plant foods, then by and large, “herbivores” are not afraid of a lack of B-substances. Provided that the vegetarian menu is compiled correctly. Moreover, food sources of the vitamin include many plant foods, and some of these foods contain more B-substances than meat.

So, here are the five foods from the vegetarian menu that are most rich in B vitamins:

1. Seeds. , flax, pumpkin, hemp, chia (Spanish sage), acorn, sesame, as well as millet, buckwheat - a nutritious “chest” of B vitamins. And although B12 cannot be found in these products, they all contain the maximum amount B6. Many seeds, particularly sunflower seeds, are rich in vitamins B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid) and B9 (folic acid). Spanish sage seeds are an important source of biotin, which is responsible for healthy hair, skin and nails. Most seeds are able to provide the body with additional energy and “feed” the body with magnesium and vegetable protein.
2. Vegetables. Vegetables are one of the most important sources of vitamins. By introducing asparagus, broccoli, greens, sweet potatoes and onions into your diet, you can forget about hypovitaminosis B6. And spinach, green beans, artichokes, asparagus, broccoli and cauliflower will provide the portion of folic acid a person needs.
3. Fruits. Are you nervous? Perhaps the body does not have enough vitamin B6. Make sure that there are always bananas, dates, figs and avocados in the house. They cope well with B6 deficiency, and are also an excellent source of carbohydrates (an important component for the body’s energy supply).
4. Legumes. Green peas, lentils, peas, beans and beans - these vegetables, so to speak, are literally bursting at the seams with their saturation of B vitamins (they have everything except B12). The second benefit of legumes is their high fiber content. This means that the body will need a little more time to digest these vegetables, which as a result will allow you to maintain a feeling of fullness longer (a fact that should be of interest to those losing weight).
5. Cereals. There are probably no better sources of vitamin B than oats, wheat germ, wild rice and barley. Among B-complex foods, grains are definitely a booster. In addition, grains are an excellent source of fiber, magnesium and potassium. Remember this when faced with a choice: porridge or a sandwich. And one more thing. The more processing (thermal or mechanical) the grains are subjected to, the fewer vitamins remain in their composition. Polished rice retains less than half of the original B6 content, a third of B3 and only a fifth of B1.

Other sources of B vitamins:

• brewer's yeast;
• spirulina algae (according to some sources, contains B12);
• nuts (almonds, peanuts, cashews).

These products can be eaten raw or used to prepare delicious dishes for the whole family. For example, prepare a vitamin-rich tofu and avocado salad, sweet potato and cabbage pies, wild rice pilaf, oatmeal with bananas and raisins. Undoubtedly, your loved ones will appreciate your culinary talent, and your body will thank you for the vitamin portion.

Stress and emotional tension, unfortunately, have become an integral part of the life of a modern person, which means the nervous system, more than ever, requires additional protection. And a vitamin imbalance leads to rapid depletion of the body, its premature aging and dysfunction of organs and systems.

When it comes to B-group substances, at first glance, it would seem that it is impossible to develop B-hypovitaminosis, because these elements beneficial to humans are present in almost all food products. But, alas, B-hypovitaminosis is a fairly common phenomenon. And there are at least two reasons for this. First, let's first remember what the usual diet of most working people consists of. Healthy homemade food is increasingly being replaced by store-bought foods in the form of semi-finished or ready-made meals, consisting mainly of food additives. As for vegetables from greenhouses and meat from animals raised on special feeds for rapid growth, such products contain a minimum of vitamins. The second common cause of B-hypovitaminosis is alcohol: under the influence of alcohol, vitamins lose their potency.

So it turns out that in many cases, knowing what vitamin B contains and eating foods rich in nutrients is not enough. Then pharmaceutical drugs help.

Twelve pharmacy "B"s

• B1 (thiamine) – supplies glucose to the brain, its deficiency impairs memory and the functioning of the nervous system;
• B2 (riboflavin) – promotes metabolism, deficiency leads to excess weight;
• B3 (niacin) – gives energy, prevents depression, apathy, irritability;
• B4 (choline) – improves liver function;
• B5 (pantothenic acid) – affects the health of hair, skin, nails;
• B6 (pyridoxine) – improves appetite, promotes sound sleep and good mood;
• B7 (biotin) – a participant in metabolic processes, affects energy production;
• B8 (inositol) – an antidepressant vitamin that strengthens nerve cells;
• B9 (folic acid) – regulates the production of red blood cells;
• B10 (para-aminobenzoic acid) – gives beauty to hair and skin, improves intestinal function;
• B11 (levocarnitine) – stimulates the functioning of the heart, brain, kidneys, strengthens muscle tissue, affects energy metabolism;
• B12 (cyanocobalamin) – improves immunity, takes part in the synthesis of hemoglobin and amino acids.

The pharmaceutical industry offers B vitamins in solid and liquid form. The first option is vitamins in tablets and capsules. Liquid form - in ampoules and drinking solutions. Pharmacies also offer B-substances in powders, dragees and other forms.

In tablets

The most popular form is tableted B vitamins. They have a number of advantages, the main ones being that they are more convenient compared to vitamin injections, suitable for children, and painless to use. The chemical formula is completely consistent with natural vitamins.

Vitamins in tablets are prescribed:

• when it is necessary to restore the body after operations, fractures, cardiovascular diseases;
• for the prevention of diseases of the nervous system and strengthening the immune system;
• to restore the nervous system;
• to regulate metabolism;
• with hypovitaminosis B, one of the symptoms of which is chronic fatigue.

When taking B vitamins, it is important to remember that they are quite unstable, practically unable to accumulate in the body and are quickly eliminated.

Plus tablet vitamins - a certain dosage. There is no need to calculate the presence of a substance in food; it is enough to take a pill and be sure that the body will receive the required amount of B-substances.

If you need to replenish the reserves of the entire B-group, there is a reason to take a complex of vitamins, the most common of which are brewer’s yeast and various types of dietary supplements.

Important rules for taking vitamin tablets:

1. It is important to take any vitamins containing B-substances exclusively with water.
2. The effect for hypovitaminosis is achieved after a 3-week course of taking the drug.
3. During vitamin therapy, avoid alcohol and black tea (reduces B1 absorption).
4. Do not combine B vitamins with fluorouracil, antacids, or levodopa.

And most importantly. You should not self-diagnose vitamin deficiency and self-medicate. Some vitamins can be toxic if taken incorrectly. And the use of B-group dietary supplements sometimes masks a deficiency of other vitamins.

In ampoules

Today on the pharmaceutical market it is easy to find a vitamin complex in injections of imported and domestic production. Vitamin B injections are used mainly to treat diseases of the nervous system and disorders of the musculoskeletal system. And if we can talk about tableted vitamins as a preventive general strengthening agent, then the drugs in ampoules are exclusively a medicine. And today there is no better alternative for many diseases than the use of, albeit rather painful, but effective injections of B-substances. The effectiveness of the liquid form of the drug is explained by the biochemical processes occurring in the body. The drug, injected directly into the blood, avoiding processing by the organs of the digestive system, has greater strength, and its action begins faster. The B-complex is included in the treatment program for epilepsy and Alzheimer's disease.

How to inject B-drugs

Intramuscular injections, unlike intravenous ones, can be done by a person without special medical education. It is enough to remember the basic rule: the drug is injected into the upper thigh. And you should not mix several vitamins from group B in one syringe - allergies are possible. It is also important to know that B1 cannot be mixed with solutions containing sulfites and copper ions. B6 is not compatible with levodopa, and B12 is not compatible with heavy metal salts.

Most B-complexes in ampoules are a combination of vitamins B1, B6 and B12. Considering that this mixture is quite painful when administered, you can take a 4-component solution for intramuscular injection, composed of vitamins and lidocaine.

Contraindications to the use of B-complex in injections are pregnancy, hypersensitivity to group vitamins. As a rule, injections are not prescribed to children under 12 years of age.

The standard course of treatment for hypovitaminosis or nervous system disorders lasts no more than 10 days, then treatment with vitamins in tablets is continued.

Complexes for children

And if for the treatment of vitamin deficiency it is better to take injections for adults, then for children the B-complex is prescribed only in tablets and only when absolutely necessary. The daily dose of vitamin B for children is (depending on age) 0.3-48 mcg. Of course, it is better to replenish vitamin reserves in the child’s body from food. For example, study which fruits contain B-substances - usually children do not refuse to take vitamins in such a tasty form.

You can give your child vitamin tablets only after a doctor’s prescription. He will also determine the required daily dose of the drug, and the instructions for use will explain how to take children’s vitamins correctly.

If any adverse reactions occur, stop taking the vitamin complex and consult a doctor. Excess of the drug can cause fever in children, cause nausea, headaches and even dermatitis.

It is clear that the B-complex has a positive effect on the entire body. But still, a lack of vitamin primarily affects the functioning of the nervous system. And this influence is so strong that it deserves a separate discussion.

B vitamins are a necessary component for the body’s production of serotonin, which controls mood and is responsible for mental health. Without enough serotonin, the body takes longer and has a harder time recovering from stress.

B1, B2, B3, B5, B6, B12 and folic acid in combination are known as an anti-stress complex responsible for the health of the nervous system. A modern lifestyle, filled with nervous disorders and unhealthy foods (saturated with “bad” carbohydrates), requires a person to have a sufficient amount of B-vitamins in his daily diet.

The effect of B vitamins on sensitivity to stress has been scientifically proven. Experiments have shown that it is enough to replenish the complex of B-substances in the body every day for a month so that the body gains resistance against nervous disorders. Thiamine relieves anxiety and fear, improves mood. B6 affects neurochemical processes in the brain, activating the production of the “happiness hormone” (serotonin). Lack of the hormone makes people mentally more vulnerable, sentimental, and they are more easily exposed to stress.

But in order for group B to work at full strength for the benefit of the nervous system, it is worth minimizing the waste of vitamins on the “digestion” of carbohydrates. As already mentioned, the level of B-vitamins in the body is greatly influenced by the amount of carbohydrates consumed, in particular “fast” ones (fast foods, sweets).

Overdose

B vitamins are practically incapable of causing toxic reactions in the body. An overdose of vitamin B3 can cause facial flushing or tinnitus. Excessive consumption of other substances from the complex causes diarrhea, nervousness, and drowsiness.

Magnificent Eight

Thanks to vitamin B complex, the human body is able to work like a well-oiled machine. And these nutrients help turn food into fuel, allowing us to stay energized throughout the day. The uniqueness of B vitamins lies in the fact that, on the one hand, they work effectively in tandem, but at the same time, each of them has its own irreplaceable function in the body - from strengthening hair to improving memory. Now we will try to figure out why it is important for the body to get enough of each of these vitamins and what to do when one or more are missing.

Vitamin	What is it for?	Sources	Shortage	Daily norm and overdose
Vitamin B1 (thiamine)	Vitamin B1, also known as thiamine or anti-stress vitamin. In its pure form, these are crystals that smell of yeast. Takes part in the conversion of glucose into energy, affects the functioning of the nervous system, and protects the immune system. Promotes the formation of new healthy cells, important for the synthesis of DNA and RNA.	Whole grains, lentils, seeds (especially sesame), peas, wheat germ, nuts, yeast, pork, cauliflower, spinach, milk, fruits and dried fruits.	Most common in countries where polished white rice is the staple food. Other causes of deficiency are alcohol abuse or very poor nutrition. Deficiency symptoms: confusion, irritability, poor coordination, lethargy, muscle weakness. Consequences of deficiency: cardiovascular diseases (swelling and enlargement of the heart), nervous and muscular systems, digestive disorders. People with a lack of vitamin B1 often experience tingling throughout the body and loss of coordination of movements, pain in the calf muscles. People who abuse alcohol develop Wernicke-Korsakoff syndrome - complete vitamin B1 deficiency. Under the influence of alcohol, the intestines stop absorbing the vitamin, and the kidneys accelerate the excretion of the beneficial substance from the body.	– for men – 1 mg; – for women – 0.8 mg. Thiamine does not stay in the body for long, so it is important to replenish its reserves daily. There is almost no overdose. You can take up to 100 mg per day.
Vitamin B2 (riboflavin)	Vitamin B2, also known as riboflavin, strengthens the nervous system, takes part in the production of red blood cells, improves vision, and maintains the beauty and health of the skin. It has antioxidant functions that help fight free radicals. Prevents premature aging and diseases of the cardiovascular system, relieves migraines. Destroyed when exposed to UV rays.	Dairy products (cottage cheese, milk, yogurt), eggs (white), wild rice, yeast, liver, kidney, leafy vegetables, fish (salmon), beef.	The phenomenon is rare. People who do not consume dairy products and abuse alcohol are at risk. Deficiency symptoms: sore tongue and eyelids, cracks in the corners of the mouth, sensitivity to light, red eyes, rash, hair loss.	– for men – 3 mg; – for women 1 mg. Requires daily replenishment in the body. The maximum dose is 40 mg.
Vitamin B3 (niacin)	Vitamin B3 (nicotinic acid, niacin) takes part in more than 200 chemical reactions in the body, including promoting the synthesis of fatty acids. Supports a healthy nervous and digestive system and promotes healthy skin (acne treatment). Unlike other B vitamins, it tolerates heat well and is well preserved in food products during cooking.	Meat, fish, eggs, milk, cereals, nuts, mushrooms, beef, peanuts, wheat.	Those at risk are alcohol abusers, those following a corn diet, and people with disorders of the digestive system. Deficiency symptoms: diarrhea, dementia, dermatitis, swollen tongue, weakness, dizziness, loss of appetite, confusion, irritability.	– for men – 17 mg; – for women – 13 mg. Requires daily replenishment in the body. Exceeding the daily norm can cause redness of the skin, itching, nausea; long-term use of high doses of niacin can lead to liver disease. The maximum dose is 17 mg of nicotinic acid or 500 mg of nicotinamide.
Vitamin B5 (pantothenic acid)	Vitamin B5 (pantothenic acid) helps transform food consumed into energy, produces red blood cells, promotes the production of steroid hormones and the synthesis of fatty acids. Slows down the aging process of the body. Protects the skin from the premature appearance of age-related pigmentation.	Almost all meat and vegetable products (chicken, beef, potatoes, tomatoes, cereals, eggs, kidneys, liver, whole grains, yeast, peanuts, legumes).	Happens extremely rarely. Deficiency symptoms: fatigue, insomnia, constipation, vomiting, intestinal disorders.	The body is able to obtain the required dose of vitamin B5 from the food it eats. Requires daily replenishment. The maximum daily dose is 200 mg.
Vitamin B6 (pyridoxine)	Vitamin B6 is also known as pyridoxine. Like other B vitamins, it converts food into energy and takes part in the formation of red blood cells that transport oxygen throughout the body. Participates in biochemical processes that affect the development and activity of the brain, strengthens the immune system, promotes the production of steroid hormones, serotonin, melatonin and norepinephrine. Necessary for the absorption of amino acids and glycogen. Reduces inflammation caused by rheumatoid arthritis.	Pork, poultry, fish, shellfish, bread, cereals, eggs, milk, vegetables, peanuts.	Vitamin deficiency is experienced by people who abuse alcohol, women taking contraceptives, the elderly, and people with thyroid diseases. Symptoms of vitamin B6 deficiency: insomnia, depression, anemia, cracks in the corners of the mouth, muscle twitching, irritability, convulsions, confusion, dermatitis.	– for men – 1.4 mg; – for women – 1.2 mg. Requires daily replenishment of body reserves from food. Long-term use of a dose above 200 mg per day leads to peripheral neuropathy, loss of sensitivity in the extremities, and triggers irreversible processes in the nervous system. You should not unnecessarily take more than 10 mg of vitamin B6 per day.
Vitamin B7 (biotin)	Vitamin B7 (biotin) or as it is also called “beauty vitamin” is necessary for the metabolism of fats, amino acids and glycogen synthesis. Responsible for the health of hair, nails, skin. Helps control blood glucose levels in diabetics. It is extremely necessary for pregnant women - it is responsible for the proper development of the fetus. Synthesized in the intestines.	Cauliflower, chicken egg yolks, peanuts, liver, chicken meat, yeast, mushrooms, strawberries, cheese, soy. Present in a wide range of foods, but in lower quantities than other water-soluble vitamins.	Cases of vitamin deficiency are diagnosed extremely rarely, since biotin is a substance common in most foods, and small doses of the vitamin are necessary for the body to function. The cause of deficiency may be long-term consumption of egg whites. Symptoms of deficiency: pale gray skin, cracked tongue, depression, hallucinations, changes in heart function, lack of appetite, nausea, scaly dermatitis, hair loss, muscle pain, chronic fatigue and weakness.	Should not exceed 0.9 mg per day.
Vitamin B9 (folic acid)	Folic acid, or vitamin B9, together with B12, is responsible for the formation of red blood cells, improves the functioning of the central nervous system, particularly in newborns, and promotes DNA synthesis and cell growth. Indispensable during pregnancy planning. Improves memory, protects against the development of depression, and relieves feelings of unmotivated fear.	Broccoli, Brussels sprouts, beets, liver, spinach, asparagus, peas, chickpeas, eggs, citrus fruits, avocado, salmon.	Lack of folic acid in the body causes fatigue, weakness, anemia, sudden weight loss, and in pregnant women - the risk of abnormal fetal development.	– for adults – 0.2 mg. Requires daily replenishment in the body. Taking folic acid in amounts higher than 1 mg per day can hide the symptoms of vitamin B12 deficiency, which can lead to the development of anemia and diseases of the nervous system. Symptoms of B9 overdose: malaise, intestinal dysfunction.
Vitamin B12 (cyanocobalamin, cobalamin)	Vitamin B12 is responsible for maintaining the health of the nervous system and the production of red blood cells. Promotes the production of myelin, has a beneficial effect on brain activity. The “performance” of B12 depends entirely on the presence of the required dose of folic acid in the body.	Meat, cod, salmon, shellfish, milk, cheese, eggs, grains. And it is completely absent from plant foods.	Lack of vitamin B12 leads to anemia. More common in older people and vegetarians. Symptoms of deficiency: fatigue, lack of appetite, weight loss, tachycardia, shortness of breath, blurred vision, depression, memory loss.	– for adults – 0.0015 mg. The maximum permissible dose is 2 mg of vitamin B12 per day.

Compatibility

There is no need to remind you how important it is for the body to consume a full range of vitamins and minerals. This fact is known to everyone. But at the same time, many forget about another, no less important rule - the rule of combining useful substances. Taking one handful of all medications in a row is a big mistake. This is easily explained: vitamins and minerals taken together can enhance or block each other’s effects.

Rules for combining B vitamins:

1. You cannot mix different vitamins of the group:

• B1 is incompatible in combination with B2, B3 and B6;
• B12 destroys the structure of B6.

1. B2 and B6 are well compatible.
2. Vitamin B6 promotes the absorption of zinc and calcium.
3. and ascorbic acid help the body better absorb B12.
4. Iron, copper and vitamin C block the body's absorption of vitamin B12.
5. B9 and zinc are absolutely incompatible - they block each other’s beneficial functions.
6. Ascorbic acid enhances the functions of vitamin B9.

B vitamins in cosmetics

Benefits for hair

A lack of B vitamins affects hair health. Moreover, by taking a closer look at your hair, you can understand exactly what substance the body lacks:

• B1 deficiency – faded and brittle hair;
• B2 – oily roots and dry ends;
• B3 – hair grows slowly, turns gray early;
• B6 and B12 – dandruff, dry scalp.

When taking care of your hair, first of all, it is important to think about eliminating the cause of the problem, that is, restoring the vitamin balance (for this it would be nice to know what each of the B vitamins is responsible for and what it affects). That's why most expensive hair care products contain B-complex vitamins. But as many women have already seen, there is no point in paying for a fashionable name, buying branded shampoos, masks and balms, when you can independently prepare an effective fortified hair care product. The easiest way is to add vitamin B (in the form of a solution or powder) to a cheaper shampoo. What does such a “homemade” remedy provide? The same as professional branded products in beauty salons - well-groomed and healthy hair.

Balm “Vitaminka”

To prepare this effective hair product you will need a base and a set of vitamins. Any (even the cheapest) hair conditioner is excellent as a base. Add 1 ampoule of B1, B2, B3, B6 and B12 to 50 grams of product. Mix everything thoroughly. If desired, you can add a little aloe juice to the mixture. Apply for 10-15 minutes 1-2 times a week. After just a few procedures, your hair will acquire a beautiful shine, silky smoothness and a healthy appearance. Blood circulation in the scalp will improve.

Benefits for the skin

Looking for a skin product that can protect against aging? Consider that you have already found it. The complex of B-substances not only normalizes metabolic processes in the epidermis, but also protects it from photoaging caused by tanning, smooths out wrinkles, moisturizes and tightens aging skin, restores its former elasticity, relieves acne and inflammation.

Face creams enriched with vitamin B have a light texture, non-greasy, but are prone to rapid oxidation. Therefore, in order to preserve the vitamin composition of the substance, it is important to always close the lid on the jar tightly and protect it from exposure to sunlight. Some B-creams lose their properties after several hours of improper storage. In addition, it will probably surprise many, but a shelf in the bathroom is not the best place to store vitamin B creams. It is better to choose a drier and not so hot place. The ideal choice is the refrigerator door. And one more thing - facial skin care products enriched with B vitamins can be easily prepared from improvised products at home, and their use will give results no worse than expensive products from popular cosmetics manufacturers.

Yeast face mask

As you know, it is a product that contains a high content of vitamin B. And it is this product that is used as an effective cosmetic product by women all over the world. After a course of yeast masks, the skin becomes smoother, softer and more hydrated.

Option 1

Mix yeast and milk. Add juice from fresh cabbage and some dry seaweed (powdered) to the resulting mixture. Mix the mixture thoroughly. It should turn out to be a paste (like thick sour cream). Place the jar with the prepared product in hot water and wait until it “fits.” Apply the substance to the skin of the face and leave for 10 minutes. Rinse off with warm water.

Option 2

Mix 2 tablespoons of yeast (approximately 20 grams) with sour cream. Add a few drops of lemon juice and dry, ground seaweed to this paste. Apply the finished mixture to your face and leave for 15 minutes. In addition to its nutritional properties, this mask has a brightening effect - it gets rid of age spots and freckles.

A properly composed menu is the key to ensuring that you and your family receive the full range of B-vitamins every day. A table with a menu laid out for the week will make it easier to plan your daily diet. Below we offer several recipes for dishes rich in B-substances and other useful microelements.

Liver pate

Grate the carrots on a coarse grater, simmer a little in butter, add finely chopped herbs. Boil the beef or chicken liver briefly (just until the pink color disappears). Pass the prepared liver and vegetables through a meat grinder twice. Add the hard-boiled yolk and a little butter. Mix everything thoroughly until a homogeneous mass is formed.

Cheese soup

You will need: a piece of white bread, butter, processed cheese, vegetable broth, raw egg, herbs.

Toast a buttered slice of bread until a crust forms. Place a piece of melted cheese on the bread and cover the pan with a lid. Continue frying until the cheese melts. Place the finished bread on the bottom of a soup plate, place a raw egg on top and pour boiling broth over everything. Add greens.

Rassolnik

To prepare, you will need half a kilo of meat and some beef kidneys (or chicken giblets), a couple of pickles, onions, a little vegetable oil, herbs, and celery.

Make broth from the meat and giblets (don’t forget to drain the first water immediately after boiling). Peel the vegetable roots, chop and fry in oil. Add to strained broth. Chop the cucumbers and potatoes and also add to the pan. Cook everything together for about half an hour. Add cucumber pickle and herbs. Serve with meat and giblets (kidneys).

Fish lovers can prepare pickle soup with fish broth.

Chicken rolls with cheese and spinach

Salt and pepper the spinach and mix with grated cheese. Place the finished mixture on a piece of chicken fillet. Roll up. Wrap the rolls with slices of ham. Wrap in a sheet of foil. Bake in the oven.

Kidneys in sour cream

You will need a kilogram of kidneys, carrots, turnips, potatoes, pickles, sour cream, tomato paste, garlic, spices.

Soak the kidneys in cold water and boil, following the technology for preparing this offal. Cut the finished kidneys and fry them. Cut the potatoes and carrots into cubes, put them in a saucepan, add the kidneys, pour sour cream over everything and simmer. Add garlic, spices, tomato paste, chopped pickles.

Instead of an afterword

What is important to remember about vitamin B:

1. B-group substances are a set of 8 water-soluble vitamins that are essential for various metabolic processes.
2. Most of these vitamins are not stored in the body for a long time, so it is important to replenish your supply of nutrients daily from food.
3. Alcohol makes almost all B-group vitamins ineffective.
4. You cannot self-diagnose a deficiency of one or another vitamin from the B-group.
5. Although B vitamins are defined as a single complex, each plays a unique role in the body, so it is important to get the required dose of each of these eight substances.

Vitamin B complex is a combination drug containing B vitamins (Vitamin B 1, B 2, B 6) and nicotinamide. These substances are necessary for the normal functioning of the body, they are involved in the metabolism of proteins, carbohydrates and fats and are used to treat conditions and diseases associated with a deficiency of B vitamins and nicotinamide.
Vitamin B complex is used for proven deficiency of B vitamins (B1, B2, B6) and nicotinamide in cases where oral dosage forms cannot be used.

Do not take the drug

If you have a hypersensitivity (allergy) to the active substances or any other component of the drug.
If hypersensitivity reactions develop, you should stop using the drug and consult a doctor.
with increased blood pressure (arterial hypertension II-III degree).

Precautions

Tell your doctor if you have the following conditions:
- malignant tumors;
- liver diseases, diseases of the gallbladder and biliary tract, peptic ulcer of the stomach or duodenum, gastritis, hemorrhages, gout.
When taking the drug in high doses for a long time, peripheral neuropathy may develop, manifested by impaired coordination and burning pain in the feet. The development of these symptoms may occur 1 month to 3 years after the start of treatment.
The drug may cause false-positive results when determining urobilinogen in urine using Ehrlich's reagent.
The medicine may turn your urine yellow-orange.

Important information about the excipients of the drug
As an excipient, the drug contains methyl parahydroxybenzoate, which can cause allergic reactions (possibly of a delayed type), and in exceptional cases, bronchospasm.
The medicinal product contains less than 1 mmol of sodium (23 mg) per dose, i.e. Contains virtually no sodium.

Taking other medications

Please tell your doctor or pharmacist if you have recently taken or are taking other medicines, including those taken without a prescription.
Vitamin B1 content may reduce the effect of some medicines used to treat high blood pressure (antihypertensive drugs), as well as reduce the hypnotic effect of barbiturates and glutethimide.
Vitamin B1 can enhance the effect of medications used to treat depressive conditions (imipramine, desipramine), especially in elderly patients.
Vitamin B 1 loses its effect when used with the cytostatic 5-fluorouracil.
Vitamin B 6 reduces the antiparkinsonian effect of levodopa.
The simultaneous use of nicotinamide and antiepileptic drugs (carbamazepine, diazepam and sodium valproate) can enhance their anticonvulsant effect.
Chlorpromazine increases the excretion of vitamin B2 in urine.
Probenecid suppresses the tubular secretion of vitamin B2, as a result of which its excretion in the urine slows down and therapeutic and side effects may increase.
Due to various incompatibilities, simultaneous use (in the same syringe) with benzylpenicillin and oxacillin, macrolides, chloramphenicol (antibiotics), vitamin B12, vitamin C is not allowed.
It is necessary to inform your doctor about any concomitant treatment with other drugs to avoid possible interactions between them.

Pregnancy and breastfeeding

Ask your doctor or pharmacist for advice before using any medicine.
The drug can be used in therapeutic doses during pregnancy.
It is not recommended to take Vitamin B complex during breastfeeding. If taking it is necessary, breastfeeding should be stopped.
Due to the lack of controlled clinical studies confirming safety, the use of the drug during pregnancy is possible only as prescribed by a doctor, after assessing the benefit/risk ratio.

Driving vehicles and working with machinery

The drug does not affect the ability to drive vehicles and operate complex machinery.

How to use

Vitamin B complex injection solution is used as prescribed by a doctor. If you have any doubts, consult your doctor or pharmacist.
The drug is usually administered intramuscularly or less often intravenously slowly at a dose of 1-2 ml per day or every other day for 5-10 days.
The dosage and duration of treatment is determined by the attending physician depending on the severity of the disease and tolerability of the drug.
At the first opportunity, it is recommended to switch to oral dosage forms.
Children: The safety and effectiveness of the drug in children have not been proven; it is not recommended for use in pediatrics.
If you take more of the medicine than was prescribed by your doctor
Cases of overdose are unlikely, since the drug is administered by qualified specialists. But, if you think the dose was high, consult your doctor.
When using the drug in very high doses, symptoms of overdose may occur: agitation, fear, tremor, insomnia, headache, convulsions.
If you miss taking a medicine
Do not take a double dose to make up for a missed dose.
Continue use as directed by your doctor.
If you have any further questions about the use of this medicine, please ask your doctor or pharmacist.

Possible side effects

Like all medicines, Vitamin B complex can cause side effects, although these do not occur in all patients.
hypersensitivity reactions (urticaria, Quincke's edema).
Renal and urinary tract disorders: yellow coloration of urine due to the presence of riboflavin in the drug.
From the skin and subcutaneous tissue: redness of the facial skin, hot flashes, rash, itching.
General disorders and conditions at the injection site: pain at the injection site.
When using the active ingredients of the drug, the following adverse reactions were also recorded:
Immune system disorders: hypersensitivity reactions (increased sweating, tachycardia, urticaria, skin itching, difficulty breathing, shortness of breath, bronchospasm), anaphylactic shock.
Nervous system disorders: headache, dizziness, peripheral polyneuropathy (with long-term use of high doses).
From the gastrointestinal tract: nausea, vomiting, diarrhea, abdominal pain.
From the liver and biliary tract: increased levels of transaminases, hepatitis.
Adverse reactions disappear when treatment is stopped.
If you experience any side effects not listed in this leaflet, please tell your doctor or pharmacist.

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The modern lifestyle of many people is closely tied to alcohol, tobacco and unhealthy diet. For this reason, the average person is deficient in B vitamins.

It is these vitamins that are responsible for good mental well-being, beautiful hair, skin condition and much more. Synthetic analogues of group B are used for medical purposes.

Beneficial properties of B vitamins

Group B includes 8 vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and 9 vitamin-like compounds (B4, B8, B10, B11, B13, B14, B15, B16, B17). Most of these substances can be synthesized by human intestinal microflora, including B12.

In their natural form, vitamins are safe and an overdose never occurs. The excess substance is removed from the body and does not cause harm. In food, the vitamin is always supplemented with a set of necessary proteins and microelements - it does not need to take them from the body.

B vitamins

Name	Useful properties
B1, thiamine	Promotes brain function, improves blood flow, regulates muscle tone, metabolic processes and cell function, slows down the aging process
B2, riboflavin	Metabolism, blood, oxygen supply to the skin, hair and nails, improves vision, wound healing, necessary for the mucous surfaces of the digestive and respiratory systems
B3, nicotinic acid	Regulates metabolism, lowers cholesterol, is necessary for the synthesis of a number of hormones, participates in digestion, dilates small blood vessels
B5, pantothenic acid	Stimulates hair growth, antioxidant, improves skin health, participates in metabolic processes and synthesis, important for digestion and mental health
B6, pyridoxine	Participates in many metabolic processes and synthesis of substances (serotonin, adrenaline, lipids, etc.), lowers cholesterol levels and improves fat metabolism in general, good for the heart and blood vessels, strengthens hair, activates B9
B7, biotin	The most important element in metabolic processes (fats/proteins/carbohydrates), stabilizes blood sugar, improves the condition of hair, skin, nails, and is necessary for the synthesis of digestive microflora and hormones
B9 folic acid	Maintaining immunity, synthesis of proteins, blood cells, DNA, regulates fetal development during pregnancy, necessary for the functioning of the brain and spinal cord, responsible for skin pigments
B12, cyanocobalamin	Affects protein synthesis, memory function, vestibular apparatus, ability to concentrate, performance of the brain and nervous system as a whole, protects the liver from obesity, prevents cellular hypoxia, helps the absorption of B9

B vitamins - indications for use

Medicine is ambivalent about the use of vitamin complexes and synthetic vitamins in general. Vitamins are not harmless substances and can cause irreparable damage to health.

Situations in which it is advisable to use specific substances or a vitamin complex:

1. Sports and increased physical activity;
2. Difficult working or living conditions;
3. Medical indications:
   • hypovitaminosis;
   • cardiovascular system (ischemia, hypertension, atherosclerosis, etc.);
   • diseases of the nervous system (headaches, speech impairment, depression, stress, signs of schizophrenia, etc.);
   • diseases of the digestive system (gastritis, cirrhosis, colitis, pancreatitis);
   • metabolic disorders;
   • diseases of the visual organs (day blindness, cataracts, infections)
   • metabolic disorders and hormonal imbalances;
   • non-healing wounds and ulcers;
   • skin diseases (dermatitis, psoriasis, eczema, seborrhea).
4. Cosmetic purposes (strengthening hair, nails, skin care)

Contraindications and harm from use

A number of diseases are associated with a lack of certain vitamins in the human body (scurvy, polyneuritis, pellagra, rickets, paresthesia, etc.). Some vitamins may prevent cancer.

In order to prevent vitamin deficiency, synthetic vitamins have become widely used. Statistics on the use of these drugs have accumulated.

Studies conducted on large experimental groups of people and animals yielded results that dramatically changed the attitude of medicine towards the mass introduction of vitamin complexes for the worse.

Negative properties of synthetic vitamins of all groups were discovered:

• the ability to cause hypervitaminosis (various signs of poisoning, there is a possibility of death);
• hormonal imbalances occur;
• mortality increases (the reasons are not always clear);
• autoimmune reactions are possible;
• Various processes at the cellular level are disrupted (complications during pregnancy, cancer, etc.).

The balance of multivitamin complexes is only an advertising statement by the manufacturer. Only natural sources of microelements and vitamins will not harm your health. A complete synthesis of a natural element is an expensive and pointless pleasure.

Note! Artificial vitamins only partially imitate natural substances (there are exceptions). Modern synthesized vitamins are medicines that are used for their intended purpose.

The safety of such a product depends on the degree of purification of the final product, because aggressive substances are used in the synthesis (sulfuric acid, etc.).

In addition to individual intolerance, there are contraindications for synthetic drugs:

1. B1 – organic brain damage, menopause in women;
2. B2 – absent;
3. B3 – in the form of injections (constant high blood pressure, angina pectoris, atherosclerosis), peptic ulcer, gout, steatosis (obesity) of the liver;
4. B5 – absent;
5. B6 – ischemia, peptic ulcer, liver problems;
6. B7 – pregnancy and breastfeeding period;
7. B9 – malignant anemia;
8. B12 – chronic leukemia, angina pectoris, elevated levels of red blood cells and hemoglobin, pregnancy and breastfeeding, high blood clotting (risk of vascular blockage);

How to take vitamins correctly?

In ampoules

Injections are necessary in different situations:

1. the absorption properties of the intestine are impaired - tablets, syrup, etc. will not get into the blood. The exception is tablets that dissolve under the tongue.
2. healing period after gastrointestinal surgery;

There are a few things you need to know:

• determine the lack of specific vitamins through a blood test;
• find out the daily dose of the drug to avoid poisoning (for medical reasons, the dose may be increased);
• you should not inject the entire group B in a row at the same time,
• pharmacologically incompatible vitamins are sometimes produced in the form of a complex (for example: B1-B6-B12) - perhaps the composition contains substances that solve this problem;
• The duration of the course is 1 or 2 weeks;
• the injection is given intramuscularly in the upper thigh or buttock;
• strictly required:
• squeeze out all the air from the syringe;
• only disposable needles are needed - the point becomes dull after the first use, with repeated insertion the subcutaneous tissues are injured and seals are formed, which will then be impossible to get rid of;
• the injection area is treated with alcohol.

In liquid form, vitamins are added to shampoos and hair masks. One ampoule per 200 milliliters is added to the shampoo. B vitamins are highly soluble in water, so the composition of the shampoo will be uniform and its cleaning properties will not change in any way.

B3 is often used for hair growth, as it increases blood circulation and awakens hair follicles, but this is more of a side effect. The contents of the ampoule are rubbed into the scalp.

B3 helps deliver microelements and nutrition to the bulbs. If hair falls out for an unknown reason (hormonal imbalances, toxins), then B3 can increase hair loss. Pantothenic acid (B5) directly affects hair growth.

In tablets

It is more natural to consume vitamins in their natural form through the digestive system. The lack of vitamin B can be compensated for by proper nutrition. There is no need to take synthetic multivitamins under normal circumstances.

If the need arises, then:

• renatured (return of natural qualities) preparations obtained from natural raw materials (vegetables, fruits, herbs, berries) or by fermentation with probiotics are preferable;
• tablets/granules/syrup are usually taken after meals to improve absorption;
• More does not mean better - an overdose provokes a lack of a number of microelements and vitamins, which is expressed in the form of allergies and side effects.
• group B cannot be mixed with vitamins C, D, K, A;
• Group B should not be mixed with each other (especially B12), with the exception of the combinations B6-B9, B12-B9, B2-B6.

Cost of the drug

Synthesized vitamin substitutes are affordable. Elite natural vitamins (New Chapter, MegaFood, SunWarrior, IHerb) are very expensive and not all pharmacies have them.

• red meat – it contains all 8 vitamins and some vitamin-like substances;
• tuna – only B5 and B7 are missing;
• beef liver – no only B7.

The simplest foods contain all group B and other nutrients necessary for the body:

1. rye, whole grain or bran bread;
2. eggs and dairy products;
3. nuts and legumes;
4. meat (including internal organs), poultry, fish (caviar);
5. buckwheat and oatmeal, brown rice (unpolished and unrefined);
6. potatoes, turnips, beets, carrots, cabbage, sorrel, lettuce, cilantro, green onions, apples, strawberries, bananas;

Separately, we can mention flaxseed porridge made from raw seeds. It contains many micro- and macroelements, including B3, B12, B6, B1.

Let's celebrate! Under normal living conditions, there is no need to take B vitamins. Proper nutrition and a healthy lifestyle - without alcohol and tobacco - provide the body with these substances in sufficient quantities. You should not independently resort to synthetic vitamin substitutes for oral administration - these are medications that are prescribed for medical reasons.

Vitamins and beneficial elements are vital for humans. Their balance keeps the body healthy and beautiful. Hypovitaminosis of B vitamins is often observed. Therefore, it is necessary to take complexes in tablets and other forms.

Vitamin B is not one vitamin, but a whole composition of substances that are combined into one group. They are numbered from B1 to B12, some of them have their own name.

Essential B vitamins:

Vitamin	Function
B1	It is called thiamine. It converts BJU into energy.
B2	It is called riboflavin. The vitamin is involved in metabolism and plays an important role for the skin and the functioning of the visual organs.
B3	Its name is nicotinic acid or vitamin PP. It combines proteins and fats. The vitamin extracts energy from all substances that contain calories.
B5	Its name is pantothenic acid. It has a wound healing effect.
B6	Includes pyridoxine and pyridoxamine. The vitamin ensures the normal functioning of the nervous system, ensures the synthesis of hemoglobin, and is involved in carbohydrate metabolism.
B7	Otherwise known as H or biotin. It helps release energy from substances that contain calories.
B9	Vitamin M, folic acid. Acid is necessary for growth and development. It promotes cell division. Taking B9 is mandatory during pregnancy, as it helps the fetus develop.
B12	It is called cyanocobalamin. It affects the functioning of the nervous system.

B4, B8 and B10 are not vitamins, but are also important for the functioning of the human body. The vitamin-like substance B4 helps memory function and regulates the amount of insulin in the body. B8 is an antioxidant and antidepressant. It helps maintain healthy skin and also removes fat from the liver. B10 – activates the intestinal flora, helps the body absorb protein.

The benefits of B vitamins

B vitamins (in tablets, syrups and other forms) have a positive effect on the body.

What does it consist of:

Indications for taking vitamins

You cannot take vitamin complexes constantly; there are indications for taking them. Without them, excess vitamins in the body can lead to health problems.

B vitamins in tablets have indications for use:

Contraindications

In some cases, it is prohibited to take vitamin complexes.

Contraindications for use:

• Tendency to an allergic reaction. Many of the B vitamins have side effects such as allergies.
• B12 Do not use during pregnancy and lactation, with erythrocytosis and thromboembolism.
• B6 should not be taken under conditions of severe stress and depression (loss of a loved one, deep depression, recent surgery, state of shock). It is forbidden to take B6 for diseases of the liver and thyroid gland, as well as intestinal pathologies, diagnosed anemia.
• B5 It is prohibited to take in the presence of ulcers and during the period of use of the drug levodopa. Vitamin B2 should not be taken during the use of hormonal contraceptives and during the treatment of psychiatric diseases.
• B3 It is not allowed to use if you have a stomach ulcer or liver pathology.
• B1 not prescribed for allergy sufferers. Pharmacies sell vitamin complexes that can combine various vitamins from this group. Therefore, before purchasing and taking it, it is best to consult with your doctor (for example, a therapist or specialist), or at least read the instructions for use of the drug.

The best vitamin complexes. Instructions for use

B vitamins in tablets are produced by various manufacturers.

List of the best of them:

• "Blagomax".
• "Nutrilight".
• "Beauty Complex".
• "BioMax".
• "Solgar".
• "Lutein" for the eyes.
• "Vitrum".
• "Complex Mega B".
• "Pentovit."
• Amway.
• "Gerimaks".
• "Complivit."

"Blagomax"

Manufacturer: Russia, NABISS company. Price – about 200 rubles. The vitamin complex is produced in the form of capsules, packed in a jar of 90 pcs.

What vitamins are included in the complex:

• B2– good for the thyroid gland.
• B3– Helps get rid of bad cholesterol.
• B5– stimulates the production of glucocosteroids – hormones produced by the adrenal cortex.
• B6– helps the growth of blood cells and the formation of antibodies.
• B8– will protect the walls of blood vessels from fragility and help normalize the functioning of the nervous system.
• Folic acid– affects the growth and development of all tissues. It is indispensable when carrying a child.
• B12– will not allow cells to experience oxygen starvation, maintains hemoglobin levels.

How to take Blakomax:

• You need to take the vitamin complex in a course that lasts from 1 to 1.5 months.
• Daily dose – 1 capsule.
• You need to take the capsule with meals.

Pros:

• Reasonable price.
• Taking the drug is limited to once a day.
• Large packaging.

Cons: The capsule is difficult to swallow.

"Nutrilight"

Manufacturer: USA, Amway company. Price – 1100 – 1200 rub. Nutrilight is available in the form of tablets, which are packaged in 100 pcs. in plastic jars. The complex contains 8 vitamins from group B.

Among them:

How to take the vitamin complex:

• You need to take vitamins daily.
• You need to take the tablets with meals.

Pros:

• Large number of pieces in packaging.
• 1 dose for the whole day.

Cons:

• There are contraindications.
• High price.

The Nutrilight brand of vitamins is created on the basis of 100% plant ingredients. All of them are grown at the manufacturer’s own production facility.

"Beauty complex"

Manufacturer: Russia, VitaLine company. Price – 300-400 rub. The complex is produced for women.

The drug is produced in the form of oblong tablets packed in blisters. There are 30 pieces in total in the package. In addition to B vitamins, dietary supplements also contain other useful elements.

What is included in the Beauty Complex:

• Zinc.
• Iron.
• Rutin.
• Calcium.
• Magnesium.
• Beta carotene.
• Vitamin E.
• Vitamin D3.
• Vitamin C.
• Proanthocyanidins.

Pros:

• The complex was created specifically taking into account the needs of the female body.
• The package is enough for 1 course.
• Reasonable price.

Cons:

• There are contraindications.
• An allergic reaction is possible.
• The large size of the tablets makes them difficult to swallow.

"BioMax"

Manufacturer – Russia, Valenta Pharmaceuticals company. Price for a package of 60 tablets – 300-350 rubles.

B vitamins in BioMax tablets are not the only useful elements in the product. The multivitamin complex includes 12 vitamins and 8 macroelements to restore the balance of nutrients in the body. Dietary supplements are produced in packages of 30 and 60 pcs. Type: coated tablets with a specific odor.

Vitamins and macroelements included in the product:

• Lipolic acid.
• Vitamin C.
• Vitamin A.
• Vitamin B1.
• Vitamin B2.
• Folic acid.
• Vitamin E.
• Vitamin B12.
• Vitamin B6.
• Vitamin B5.
• Vitamin RR.
• Vitamin R.
• Iron.
• Zinc.
• Calcium.
• Copper.
• Phosphorus.
• Colbat.
• Magnesium.
• Manganese.

How to take BioMax:

• For children over 12 years of age and adults, the daily dosage is 1 tablet.
• It should be taken after eating food.
• It is necessary to take dietary supplements for a course of 3 months.
• It is necessary to take the tablet with plenty of liquid - preferably clean water.
• According to the doctor’s instructions, in case of severe vitamin deficiency and depletion of the body, it is allowed to increase the dosage to 2 tablets per day.

Pros:

• Daily dose – 1 tablet.
• Reasonable price.

Cons:

• Long course of treatment - 3 months.
• There are contraindications.

"Solgar"

Manufacturer: USA, Solgar company. Price – about 1,200 rubles.

The drug is available in the form of round yellow tablets with a smell. They are packaged in a glass jar that holds 250 pieces. Solgar vitamin B complex, anti-stress formula - a complex of plant origin. Recommended by the manufacturer as a dietary supplement that supports the immune system, providing energy to the body and the absence of stress.

What Solgar contains:

• Vitamin C.
• Vitamin B2.
• Vitamin B3.
• Vitamin B6.
• Vitamin B9.
• Vitamin B12.
• Vitamin B7.
• Vitamin B5.
• Vitamin B4.
• Vitamin B8.
• Kelp powder mixture.
• Alfalfa leaves and stems.
• Rose hip.

How to take Solgar:

• You need to take dietary supplements in courses. The duration of 1 course is 1-1.5 months.
• You need to take Solgar daily.
• Vitamins are taken with food.
• Number of doses per day – 2 times, 1 tablet.

Pros:

• Plant composition.
• Large packaging.

Cons:

• Not found in regular pharmacies.
• High price.

"Lutein Intensive" for eyes

Manufacturer: Russia, Evalar company. Price – 300 rub.

This is a specially selected composition to improve the functioning of the visual organ. It allows you to accumulate lutein to the level required for human vision. It is prescribed by ophthalmologists when vision deteriorates or for prevention when there is an observed tendency towards deterioration (frequent exposure to a computer screen, genetic predisposition).

What is included in the dietary supplement:

• Lutein.
• Zeaxanthin.
• Vitamin A.
• Vitamin B1.
• Vitamin B6.
• Vitamin B2.
• Vitamin C.
• Nicotinic acid.
• Zinc.

How to take Lutein Intensive:

• It is allowed to take Lutein for children over 14 years of age and adults.
• The daily dose of the drug is 2 tablets.
• Number of appointments per day – 1.
• You need to take Lutein in a course.

Pros:

• Allowed for use by teenagers over 14 years of age.
• Reasonable price.

Cons:

• Take more than 1 time per day.
• Small packaging.
• There are contraindications.

"Vitrum"

Manufacturer: USA, Unipharm company. Price – 500 rub. A universal dietary supplement containing 13 vitamins and 15 mineral components. "Vitrum" is produced in the form of dragees, packaged in jars of 60 pcs.

What vitamins are included in the dietary supplement:

• Vitamin E.
• Vitamin A.
• Vitamin D3.
• Vitamin K1.
• Vitamin B1.
• Vitamin B5.
• Vitamin B6.
• Folic acid.
• Vitamin B12.
• Vitamin RR.
• Vitamin N.
• Vitamin B2.
• Vitamin C.

How to take the universal Vitrum complex:

Pros:

• The price is reasonable.
• One dose for the whole day.

Cons:

• There are contraindications.
• An allergic reaction to dietary supplement components is possible.

"Complex Mega-B"

Manufacturer - USA, Irwin Naturals Price - 1,800 rubles. These vitamins differ in the form of release. Typically, vitamin complexes are sold in the form of tablets, and Mega B Complex is sold in the form of gel capsules, they are filled with liquid. The dietary supplement includes medium chain triglycerides. They are rapidly absorbed into the bloodstream and become a source of energy.

Also, Irwin Naturals has patented the BioPerine complex, which is also included in the dietary supplement. It increases the bioavailability of the drug and its absorption.

The entire list of vitamins and nutrients of the Mega B Complex:

• Vitamin B5.
• Vitamin B7.
• Vitamin B3.
• Thiamine.
• Vitamin B2.
• Niacin.
• Vitamin B6.
• Vitamin B12.
• Medium chain triglycerides.
• Dimethylglycine.
• BioPerine Complex (includes black pepper and ginger).

How to take Mega Complex B:

• Dependence on food intake - take dietary supplements while eating.
• Number of appointments per day – 1.
• Number of capsules consumed per day – 1 pc.

Pros:

• Herbal composition of the product.
• 1 dose for the whole day.
• A large number of useful substances collected in the composition.

Cons:

• High price.
• There are contraindications.
• Allergies may occur.
• Difficult to find in pharmacies.

"Pentovit"

Manufacturer – Russia. Price – 150 rub. The complex is recommended as an assistant in improving skin health.

What does Pentovit include:

• Vitamin B1.
• Vitamin B12.
• Vitamin B6.
• Folic acid.

How to take Pentovit:

• Must be taken after eating.
• Number of receptions per day – 3.
• The number of tablets consumed per dose is from 2 to 4. The dosage depends on the doctor’s prescription.
• You need to take the drug in a course of up to 4 weeks.

Pentovit is a popular B vitamin in tablets.

Pros:

• Low price.
• Helps maintain healthy skin, hair and nails.

Cons:

• The frequency of administration is 3 times.
• A possible side effect is an allergy.

"Amway"

Manufacturer: USA, Amway company. Price – 1,000 rub. Dietary supplements have proven themselves as a source of additional energy during periods of active physical activity, after suffering stress, or hypovitaminosis.

What is included in the dietary supplement:

How to take vitamins:

• Every day you need to drink 1 tablet.
• You must take the tablet with food.
• Take the course, which is better to check with the supervising doctor.

Pros:

• 1 dose for the whole day.
• A large amount of B vitamins in the composition.

Cons:

• High price.
• There are contraindications.

"Gerimaks"

Manufacturer – Denmark. Price – 700-800 rub. A vitamin complex that is recommended by manufacturers as an assistant during the rehabilitation period, after severe stress, or during times of high fatigue.

What does the dietary supplement include:

• Ginseng extract (root).
• Thiamine.
• Vitamin B2.
• Vitamin B12.
• Vitamin B9.
• Vitamin C.
• Vitamin E.
• Vitamin A.
• Magnesium.
• Zinc.
• Copper.
• Molybdenum.
• Chromium.
• Manganese.
• Nicotinamide.
• Iron.
• Calcium pantothenate.

How to take Gerimax:

• The required amount of the drug per day for prophylactic use is 1 tablet.
• The manufacturer recommends taking Gerimax in the morning.
• Dependence on food intake - taken after or during meals.

Pros:

• A large number of vitamins and useful elements in the composition.
• Daily dose – 1 tablet.

Cons:

• High price.
• You should not take the drug if you have epilepsy, increased excitability, or impaired iron absorption.

"Complivit"

Manufacturer: Russia, PharmStandard UfaVita company. Price – for 60 tablets is approximately 300 rubles. Complivit involves the collection of useful substances that interact with each other. Vitamins are produced in the form of tablets that are convex on both sides and have a scent. Contains 8 minerals and 11 vitamins. Among them are B vitamins. The complex is packaged in jars of 30 or 60 tablets.

What's included:

• Thiamine.
• Riboflavin.
• Pyridoxine.
• Folic acid.
• Cyanocobalamin.
• Nicotinamide.
• Ascorbic acid.
• Rutoside.
• Calcium.
• Lipolic acid.
• Iron.
• Copper.
• Calcium.
• Zinc.
• Cobalt.
• Manganese.
• Magnesium.
• Phosphorus.
• Tocopherol acetate.

How to take Complivit:

• You need to take a vitamin complex after meals.
• Number of doses per day – 1. Twice a day is allowed to be taken as prescribed by a doctor during the period of acute vitamin deficiency.
• The number of tablets consumed per day is 1 pc.

Pros:

• A large number of vitamins in the complex.
• Reasonable price.

Cons:

• There may be a risk of allergy to the components of the drug.
• There are contraindications.

B vitamins are vital for the human body to maintain health and normal functioning of all systems. If there is a shortage of them, complexes are prescribed, which are available in tablets or other forms.

Article format: Lozinsky Oleg

Video about B vitamins in tablets

B vitamins, complex preparations: