Vitamins
2K 0 27.03.2019 (last revised: 02.07.2019)
Vitamin B10 was one of the last to be discovered in a number of B vitamins, and its beneficial properties were identified and studied in detail much later.
It is not considered a complete vitamin, but a vitamin-like substance. In its pure form, it is a white crystalline powder, practically insoluble in water.
Other names for Vitamin B10 that can be found in pharmacology and medicine are vitamin H1, para-aminobenzoic acid, PABA, PABA, n-aminobenzoic acid.
Action on the body
Vitamin B10 plays an important role in maintaining the health of the body:
- It takes an active part in the synthesis of folic acid, which leads to the formation of red blood cells. They are the main "carriers" of nutrients and oxygen to the cells.
- Helps to normalize the thyroid gland, controls the level of hormones it produces.
- Participates in protein and fat metabolism, improving their work in the body.
- Strengthens the natural defenses of the body, enhancing immunity and neutralizing the effects of ultraviolet radiation, infections, allergens.
- Improves skin condition, prevents premature aging, accelerates the synthesis of collagen fibers.
- Restores hair structure, prevents breakage and dullness.
- Accelerates the reproduction of beneficial bifidobacteria living in the intestines and maintaining the state of its microflora.
- Increases the elasticity of the walls of blood vessels, affects the blood flow, preventing the blood from thickening and forming congestion and blood clots, improves the functioning of the cardiovascular system.
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Indications for use
Vitamin B10 is recommended for:
- intense physical and mental stress;
- chronic fatigue;
- arthritis;
- allergic reactions to the sun;
- lack of folic acid;
- anemia;
- deterioration of hair condition;
- dermatitis.
Content in food
| Group | PABA content in food (μg per 100 g) |
| Animal liver | 2100-2900 |
| Pork and beef meat, chicken hearts and stomachs, fresh mushrooms | 1100-2099 |
| Eggs, fresh carrots, spinach, potatoes | 200-1099 |
| Natural dairy products | Less than 199 |
Daily requirement (instructions for use)
The daily requirement for a vitamin in an adult for vitamin B10 is 100 mg. But nutritionists and doctors say that with age, in the presence of chronic diseases, as well as with regular intense sports training, the need for it may increase.
A balanced diet usually does not lead to a deficiency in vitamin production.
Form of release of supplements with para-aminobenzoic acid
Vitamin deficiency is rare, so few vitamin B10 supplements exist. They are available as tablets, capsules, or intramuscular solutions. For daily intake, 1 capsule is enough, while injections are used only in case of urgent need, as a rule, in the presence of concomitant diseases.
Interaction with other components
Ethyl alcohol reduces the concentration of B10, as the vitamin tries to neutralize its harmful effects on the body and is consumed more intensively.
Do not take PABA together with penicillin, it reduces the effectiveness of the drug.
Taking B10 together with folic acid, ascorbic acid, and vitamin B5 enhances their interaction.
Overdose
Vitamin B10 is synthesized in the body on its own in sufficient quantities. It is almost impossible to get an overdose of it with food, since it is optimally distributed among the cells, and the excess is excreted.
An overdose can occur only if the instructions for taking supplements are violated and the recommended rate is increased. Its symptoms are:
- nausea;
- disruption of the digestive tract;
- dizziness and headaches.
Possible individual intolerance to the components of additives.
Vitamin B10 for athletes
The main property of vitamin B10 is its active participation in all metabolic processes in the body. This is due to the synthesis of the coenzyme tetrahydrofolate, whose precursor is the vitamin. It exhibits maximum activity in the synthesis of amino acids, which have a beneficial effect on the condition of muscle fibers, as well as articular and cartilage tissues.
PABA has an antioxidant effect, due to which the amount of toxins is reduced and the action of free radicals is neutralized, which helps to maintain cell health for a long time.
Vitamin improves the condition of the skin and tissues, including increases the elasticity of muscles, promotes the synthesis of collagen, which serves as a building element of the cellular framework.
Best Vitamin B10 Supplements
| Name | Manufacturer | Release form | price, rub. | Additive packaging |
| Beauty | Vitrum | 60 capsules, para-aminobenzoic acid - 10 mg. | 1800 |  |
| Para-aminobenzoic acid (PABA) | Source Naturals | 250 capsules, para-aminobenzoic acid - 100 mg. | 900 | |
| Methyl B-Complex 50 | Solaray | 60 tablets, para-aminobenzoic acid - 50 mg. | 1000 | |
| Para-aminobenzoic acid | Now Foods | 100 capsules of 500 mg. para-aminobenzoic acid. | 760 |
