Vitamins of group B and pseudovitamins: description, sources, dietary supplements * Crossfit

Vitamins

1K 0 02.05.2019 (last revised: 02.07.2019)

At the beginning of the 20th century, the first mentions of substances similar to each other in composition and action appeared, which were later attributed to a large group B. It includes nitrogen-containing water-soluble substances that have a wide spectrum of action.

B vitamins, as a rule, are not found alone and act in combination, accelerating metabolism and normalizing the nervous system.

Variety of B vitamins, meaning and sources

In the process of ongoing research, each new element that scientists attributed to B vitamins received its own serial number and name. Today this large group includes 8 vitamins and 3 vitamin-like substances.

Vitamin	Name	Significance for the body	Sources
B1	Aneurin, thiamine	Participates in all metabolic processes in the body: lipid, protein, energy, amino acid, carbohydrate. Normalizes the work of the central nervous system, activates brain activity /	Cereals (grain shells), wholemeal bread, green peas, buckwheat, oatmeal.
B2	Riboflavin	It is an anti-seborrheic vitamin, regulates hemoglobin synthesis, helps iron to be better absorbed, and improves visual function.	Meat, eggs, offal, mushrooms, all types of cabbage, nuts, rice, buckwheat, white bread.
B3	Nicotinic acid, niacin	The most stable vitamin, regulates cholesterol levels, prevents plaque formation.	Bread, meat, meat offal, mushrooms, mango, pineapple, beets.
B5	Pantothenic acid, panthenol	Promotes wound healing, activates the production of antibodies. Increases natural cell defense. It is destroyed by high temperatures.	Nuts, peas, oat and buckwheat groats, cauliflower, meat offal, poultry, egg yolk, fish roe.
B6	Pyridoxine, pyridoxal, pyridoxamine	Takes an active part in almost all metabolic processes, regulates the work of neurotransmitters, accelerating the transmission of impulses from the central nervous system to the peripheral.	Sprouted wheat, nuts, spinach, cabbage, tomatoes, dairy and meat products, liver, eggs, cherries, oranges, lemon, strawberries.
B7	Biotin	It activates metabolism, improves the condition of the skin, hair, nails, takes part in the transport of carbon dioxide, relieves muscle pain.	Contained in almost all food products, it is synthesized in sufficient quantities in the intestines on its own.
B9	Folic acid, folacin, folate	Improves reproductive function, women's health, participates in cell division, transmission and storage of hereditary information, strengthens the immune system.	Citrus fruits, leafy greens of vegetables, legumes, wholemeal bread, liver, honey.
B12	Cyanocobalamin	Participates in the formation of nucleic acids, red blood cells, improves the absorption of amino acids.	All products of animal origin.

Pseudovitamins

Vitamin-like substances are synthesized in the body independently and are found in large quantities in all food products, therefore they do not require additional intake.

Designation	Name	Action on the body
B4	Adenine, carnitine, choline	Regulates insulin levels, normalizes the nervous system, helps in the functioning of the gastrointestinal tract, regenerates liver cells, maintains kidney health, slows down the aging process.
B8	Inositol	It prevents fatty liver, maintains the beauty of hair, participates in the regeneration of muscle and bone tissue, strengthens the cell membrane, protects cells from damage.
B10	Para-aminobenzoic acid	It synthesizes folic acid, helps the intestines, improves skin condition, increases the body's natural defenses.

Overdose of B vitamins

Vitamins from food, as a rule, do not lead to excess. But violation of the rules for taking supplements containing vitamins and minerals can cause intoxication of the body. The most unpleasant and dangerous consequences of excess are in vitamins B1, B2, B6, B12. It manifests itself in disruption of the liver and gallbladder, seizures, insomnia, and regular headaches.

Deficiency of B vitamins

The fact that the body lacks B vitamins may be indicated by a number of unpleasant and alarming symptoms:

skin problems appear;
muscle cramps and numbness occur;
difficulty breathing;
hypersensitivity to light appears;
hair fall out;
dizziness occurs;
the level of cholesterol rises;
irritability and aggression increase.

Harmful properties

Vitamins of group B are taken in complex with each other, their separate intake can cause vitamin deficiency. Some time after the start of use, there is a change in the smell of urine, as well as its staining in a dark color.

Preparations containing B vitamins

Name	Features of the composition	Method of reception	price, rub.
Angiovitis	B6, B9, B12	1 tablet a day, the duration of the course is not more than 30 days.	270
Blagomax	All representatives of group B	1 capsule per day, course duration is one and a half months.	190
Combilipen tabs	B1, B6, B12	1-3 tablets per day (as prescribed by a doctor), the course is not more than 1 month.	250
Compligam B	All B vitamins, inositol, choline, para-aminobenzoic acid.	1 capsule per day, duration of admission - no more than 1 month.	250
Neurobion	All B vitamins	3 tablets a day for a month.	300
Pentovit	B1, B6, B12	2-4 tablets up to three times a day (as prescribed by a doctor), course - no longer than 4 weeks.	140
Neurovitan	Almost all B vitamins	1-4 tablets per day (as prescribed by a doctor), the course is not more than 1 month.	400
Milgamma compositum	B1, 6 vitamins	1-2 capsules a day, the duration of the course is determined individually.	1000
In the complex 50 from Solgar	B vitamins supplemented with herbal ingredients.	3-4 tablets per day, the duration of the course is 3-4 months.	1400