vitamin B


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vitamin B

What is vitamin B

Vitamin B, or B vitamin group, is a group of eight essential nutrients to maintain cell health and body activity.

Vitamin B is classified as a dissolved vitamin in water, which is not stored in the body for long periods, so vitamin B sources should be taken regularly on a daily basis. Vitamin B is essential for metabolism in the body, as well as vitamin B’s essential role in maintaining nerve health and nervous system function.

There are different types of vitamin B, which have been collected in one group due to the similarity in its main properties and functions. But although B vitamins work together in the body, each type of B vitamin also has its own unique functions.

Some sources of vitamin B can be similar, but some foods have the advantage of being a major source of one type of vitamin B, for example, vitamin B12 is mainly found in meat and dairy products.

1-What are the types of vitamin B?
2-What are the benefits of vitamin B?
3-Where is vitamin B?
4-How much does the body need vitamin B every day?
5-Vitamin B1
6-Vitamin B2
7-Vitamin B3
8-Vitamin B5
9-Vitamin B6
10-Vitamin B7
11-Vitamin B9
12-Vitamin B12
13-Causes of vitamin B deficiency in the body
14-Symptoms of vitamin B deficiency in the body
15-Treatment of vitamin B deficiency
16-Prevention of vitamin B deficiency

Read also:

Vitamin B Benefits

Vitamin B compound for weight gain

What are the benefits of vitamin B?

The vitamin B group plays key roles in many vital and necessary functions in the body. The most important vitamin B functions include:

  • Convert food into energy, which is known as metabolism or metabolism.
  • Formation of new blood cells and production of red blood cells.
  • Helping the body’s enzymes speed up the interchangeability of chemical compounds, so the vitamin B group is known as Coenzymes.
  • Preserve the compound on the safety of nerves, functions of the central nervous system and neurons.
    Immunity enhancement.
  • Keep eyes healthy.
  • Maintain hair health, skin health and healthy cells, including brain cells and other body tissues.

It is worth mentioning the role of vitamin B in preventive care, where the vitamin B group has been associated with reducing the risk of stroke.

A 2013 study published in the Clinical Journal of Neuroscience on this, which lasted for six months by researchers from China, brought together more than 50,000 participants, and observed that vitamin B supplements reduced the risk of stroke by 7%. However, vitamin B or any B vitamin supplement should not be taken without consulting a healthcare provider.

Where is vitamin B?

The eight B vitamins group shares their own dietary sources, although there are some foods that are a rich source of one of the most vitamin B types. Vitamin B can usually be obtained by eating some types of nutritious and useful foods, such as:

  • Animal source food, such as meat, fish, eggs, dairy products.
  • Green leafy vegetables, as well as bean beans, peas.
  • Bread and cereals supported by B vitamins.
    It is worth mentioning that the vitamin B group is usually affected by heat, so it is recommended to avoid prolonged cooking of foods that are the source of vitamin B.

Read More:Taking vitamins before or after eating?

How much does the body need vitamin B every day?

Need to resolve adults and children over the age of 4 to vitamin B daily by the following amount:

  • Vitamin B1: 1.2 mg.
  • Vitamin B2: 1.3 mg.
  • Vitamin B3: 16 mg.
  • Vitamin B5: 5 mg.
  • Vitamin B6: 1.7 mg.
  • Vitamin B7: 30 ug.
  • Vitamin B9: 400 ug.
  • Vitamin B12: 2.4 ug.
    The body’s need for B vitamins may vary for certain categories, such as pregnant women, nursing women or the elderly, so it is always recommended to consult a healthcare provider to determine the appropriate vitamin B dosage for these categories.

Vitamin B-1 is also known as thiamin, a vitamin that is found heavily in body tissue, such as the heart, liver, brain, and kidneys. It is important to perform vital functions in cells.

Benefits of Vitamin B1

The body needs vitamin B1 to perform many functions, such as:

  • Breakdown of sugar particles in food in preparation for digestion.
  • Help manufacture some neurotransmitters in the brain.
  • Production of fatty acids.
  • manufacture some hormones.

Where is vitamin B1?

Sources of vitamin B1 are diverse, with vitamin B1 present in many foods, such as:

  • Whole grains, vitamin B1 fortified starches, such as bread, pasta, breakfast cereals, rice.
  • Some seafood, such as trout, oysters, and sea shells.
  • Legumes, such as black beans, soy beans.
  • Nuts.
  • Seeds.

Vitamin B2
Vitamin B-2 is known as riboflavin, an important vitamin for energy production in the body.

Benefits of Vitamin B2

Vitamin B2 in addition to essential B vitamins functions:

1-Helps crack fat, medication, and some hormones.
2-Convert the amino acid triptovan into niacin, convert vitamin B6 into an enzyme auxiliary needed by the body.
Where is vitamin B2?

Vitamin B2 sources include the following foods:

  • animal meat, such as liver.
  • Fortified breakfast cereals.
  • Oats.
  • Milk and milk.
  • mushrooms.
  • almonds.

Vitamin B3
Vitamin B-3 is another name, Niacin, and vitamin B3 in the body is converted into a very important enzyme auxiliary for biological processes, used in about 400 enzymatic chemical reactions in the body. These enzymes help:

1-Convert the energy in carbohydrates, fats and proteins into another usable form by the body’s cells.
2-Regulate intracellular metabolic processes.
3-Communicate across cells.
4-Gene expression of genetic material in cells.
Where is vitamin B3?

Sources of vitamin B3 or niacin food from animal sources, such as:

  • chicken.
  • Fish.
  • Liver.
  • Red meat.
  • whole grains, such as wheat and barley.
  • Peanuts

Vitamin B5
Vitamin B-5 is also known as pantothenic acid, which is important for the manufacture of enzyme aid, fat, and proteins in the body.

Where is vitamin B5?

Sources of vitamin B5 include:

  • chicken.
  • Shitake mushroom.
  • Cow liver.
  • Sunflower seeds.
  • Tuna.
  • Avocado.
  • Fortified breakfast cereals

Vitamin B6
Vitamin B-6 helps the body convert food into energy, and also helps to combat infection. It is important during pregnancy, as it helps the normal development of the fetus’s brain.

Where is vitamin B6?

The main sources of vitamin B6 include the following foods:

  • chickpeas.
  • Salmon.
  • Tuna.
  • whole grain.
  • Beef.
  • Liver.
  • Potatoes.
  • Spinac

Vitamin B7
Vitamin B-7 is also called biotin, and has become available in many supplements used for hair and nails.

Benefits of Vitamin B7

The human body uses biotin as follows:

Fat cracking, proteins, carbohydrates.
Intercellular communication.
Regulation of genetic material (DNA).

Where is vitamin B7?

From vitamin B7 or biotin sources in the following foods:

  • Meat of animal organs.
  • Eggs.
  • Salmon.
  • Beef.
  • Sunflower seeds

Read More: the benefits of vitamin B compound for hair and grey?

Vitamin B9
Vitamin B-9 is also called folic acid, which promotes the growth of red blood cells, and reduces the risk of birth defects in the fetus during pregnancy.

Where is folic acid?

Folic acid is naturally found in foods, such as:

  • meat.
  • whole grain.
  • Beetroot.
  • Citrus like a lemon.
  • Fish.
  • Legumes.
  • Leafy vegetables.
  • Liver and clay

Vitamin B12
Vitamin B-12 is a dissolved vitamin in water that plays an essential role in the functioning of vital processes in the body, such as energy formation and red blood cell production, and has an important role in maintaining brain and nerve health, and enters into the formation of DNA.

Benefits of Vitamin B12

Vitamin B12 or cobalamin helps regulate the nervous system, and vitamin B12 plays an important role in the development and formation of red blood cells.

Where is vitamin B12?

Among the most important sources of vitamin B12 meat and dairy products, such as:

  • Oysters.
  • Cow liver.
  • Salmon.
  • Beef.
  • Milk and milk.
  • Vegans are at higher risk of vitamin B12 deficiency, and can get it from supplements, or by taking pills
  • and baked goods fortified with vitamin B12.

Read More: Everything you need to know about vitamin B12

Causes of vitamin B deficiency in the body
There are some groups that are more susceptible to vitamin B deficiency than others, such as the elderly and pregnant women, because they need greater amounts of some types of vitamin B.

There are also some diseases and disorders that affect the effectiveness of absorbing vitamin B from food, which increases the risk of vitamin B deficiency, such as:

  • Crohn’s Disease.
  • Celiac Disease.
  • Alcoholism, alcoholics are more susceptible to vitamin B malabsorption

Read More: Vitamin B12: Benefits and Sources

Symptoms of vitamin B deficiency in the body
Vitamin B deficiency symptoms depend on the type of vitamin B in which a deficiency occurred, and vitamin B deficiency symptoms can range from fatigue and confusion to anemia or vulnerability to immunity. Rashes are also symptoms of vitamin B deficiency.

Below are signs of vitamin B deficiency in the body:

  • Forgetting and losing attention.
  • Mood swings.
  • confusion.
  • dizziness.
  • Frequent headaches.
  • Incisions and skin sores occur especially in the corners of the mouth.
  • Dermatitis.
  • Dry skin and oily skin can be symptomatic of vitamin B deficiency.
  • Heartburn.
  • fatigue.
  • Visual disorders, sometimes the feeling of sand in the eye.
    It is important not to rely on self-diagnosis of vitamin B deficiency, because there are some vitamins that if intoxicated without need or incorrectly may cause health problems or mask the symptoms of other vitamin deficiency.

Therefore vitamin impurities should be diagnosed under medical supervision, and the doctor may recommend some types of vitamin B or vitamin B compound supplements, which are available in the form of pills, tablets or injections.

Treatment of vitamin B deficiency
Treatment of vitamin deficiency depends on the type of vitamin that the body lacks, and the doctor usually prescribes dietary supplements to treat vitamin B deficiency. However, supplements and vitamins must be taken under medical supervision, and the most important cases requiring supplements are in older people over 50 and in pregnant women.

The risk of taking an overdose of vitamin B is lower than other vitamins; Because vitamin B is soluble in water, however, supplements may cause long-term side effects if used wrongly, and may also interact with some types of drugs.

Vitamin B supplements are available in several pharmaceutical forms, such as:Vitamin B pills, there are complex vitamin B pills that contain a range of B vitamins together.

Vitamin B injections, injections containing vitamin B compound are available, containing B1, B2, B3, B5, B6, B7, B9, B12. Vitamin B injections are usually taken under the skin or through muscle.
B injections play an important role in protecting the nervous system and the brain by:

  • Relieve neurological symptoms, depression, fatigue and frenzy.
  • Contribute to the treatment of inflammatory conditions in peripheral nerves, such as infections occurring in people with diabetes.
  • Palliative nerve pain, including sciatica.
  • Treat nerve inflammation in the area of the face, arm, shoulders and spine and alleviate their pain.
  • Increase the focus especially with vitamin B1 pills.
  • Preventing Wild Disease (Beriberi), which affects the nervous system.

Prevention of vitamin B deficiency
Most individuals do not need to take supplements to get enough B vitamins. There are a lot of natural vitamin B sources. There are plenty of foods rich in vitamin B, which are sufficient to supply the body with its vitamin B need. It is therefore recommended to maintain an integrated diet of meat, cereals, fruits, and vegetables.


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