Vitamin B
Vitamin B is the collective term for a group of eight water-soluble B vitamins (vitamin B complex). These include vitamin B1, B2, B3, B5, B6, B7, B9 and vitamin B12. Each of the B vitamins has a different mode of action, which is why the group of B vitamins is not a uniform class. The B vitamins have a wide range of health-promoting properties. The best-known B vitamins include folic acid (vitamin B9) and biotin (vitamin B7).
What B vitamins are there?
Vitamin B refers to a group of 8 different B vitamins. All B vitamins serve as precursors of coenzymes. The following vitamins belong to the vitamin B complex:
- Vitamin B1 (thiamine), the first discovered B vitamin, is essential for the functioning of the human nervous system. A deficiency can lead to the vitamin deficiency disease Beri-Beri, which is characterized by neurological failures and even heart failure. The memory disorder Korsakov’s syndrome – which occurs primarily in alcoholics – is also attributed to a vitamin B1 deficiency.
- Vitamin B2 (riboflavin) is also known as the “growth vitamin” and plays a central role in metabolism.
- Vitamin B3 (nicotinic acid) has an antioxidant effect and is involved in protein, fat and carbohydrate metabolism.
- Vitamin B5 (pantothenic acid) supports the metabolism, a deficiency can lead to fatigue, insomnia and even depression .
- Vitamin B6 compounds (pyridoxine) plays a major role in amino acid metabolism, deficiency states can cause loss of appetite, dry skin or seizures.
- Vitamin B7 has long since found its way into the world of beauty and wellness as biotin and has gained popularity as a dietary supplement for beautiful skin, strong nails and full hair.
- Vitamin B9 (folic acid) affects the blood count; it is also often prescribed to expectant mothers as a supplement.
- Vitamin B12 (cobalamin) supports cell division, blood formation and the function of the nervous system.
What is the vitamin B requirement?
Athletes often have a deficiency in vitamin B1 and vitamin B6 . The former leads to increased lactic acid formation and reduces general performance.
Athletes, especially endurance athletes, who have an increased need for vitamin B1, should more often use whole grain cereal products, oatmeal, brown rice, milk or potatoes. All of these foods are particularly rich in vitamin B1.
Strength athletes, on the other hand, should pay particular attention to an adequate vitamin B6 supply. This is achieved by consuming brewer’s yeast, whole grain products, legumes, milk and potatoes, but liver and meat, salmon and walnuts are also good suppliers of vitamin B6. Wheat germ, soybeans and pork are also ideal sources of vitamin B1, liver, yeast and wheat germ for vitamin B2.
Which foods contain vitamin B?
Poultry, liver and brewer’s yeast are particularly rich in vitamin B3, while almost all plant and animal foods contain vitamin B5. Skin-beautifying vitamin B7 is mainly found in baker’s yeast, egg yolk, wheat bran, liver and spinach, vitamin B9 is found in wheat germ, beef liver, beans, yeast, spinach, kale, asparagus, nuts, fruit, fish and egg yolk. Vitamin B12 is found in animal products and also in the forage plants lupins.
Biotin – vitamin B for skin, hair and nails
What is biotin?
Biotin is a water-soluble vitamin. It is often called vitamin B7 or vitamin H. Bound to enzymes, it assumes important functions for the primary metabolism in the body. For example, it transfers carbon units within certain metabolic processes. Biotin is therefore of essential importance for [carbohydrate, protein and fat metabolism. Furthermore, biotin is responsible for building up the amino acid leucine and helps break down other amino acids.
Why does the body need biotin?
Due to the important role that biotin plays in various metabolic processes, it is important for all growth processes in the body. Cell proliferation is also made possible by biotin. Biotin is therefore also very important for the formation and maintenance of nails, hair and skin.
Brittle nails and brittle hair, which also tend to split ends, often indicate a biotin deficiency. However, if the affected person’s biotin level is balanced again, the appearance of the skin, nails and hair will quickly improve again. For this reason, biotin is also often referred to as a beauty vitamin.
Since it is also important for the body’s energy production, sufficient biotin is also essential for athletes. This is the only way the body can really perform at its best.
But the human body also needs a lot of biotin in certain other situations. These include periods of growth, periods of dieting or high stress , pregnancy and breastfeeding. But older people and people with increased nicotine or alcohol consumption should also make sure they have an adequate supply of biotin.
Studies have shown that pregnant women often suffer from low biotin levels. However, this can easily be compensated for by regular biotin administration. In contrast, it has even been shown that an adequate supply of biotin can prevent insulin resistance. This can prevent what is known as gestational diabetes. Blood sugar control in type I diabetes is also better if the person concerned is sufficiently supplied with biotin.
Due to its important function for the primary metabolism, a deficiency can manifest itself in a wide variety of symptoms. Depression , muscle pain , abnormal sensations or even anemia can be caused by a lack of biotin.
Which foods contain biotin?
Biotin is often found in protein-bound form in our food. But certain bacteria can also produce biotin within the intestinal flora. To a limited extent, the body is able to utilize this produced biotin from the intestinal flora. However, the remaining biotin is excreted.
Biotin is mainly found in foods of animal origin. Thus, for example, beef liver, egg yolk, lean meat, as well as milk and dairy products are good sources of biotin.
But yeast and yeast products, soybeans, oatmeal and wheat germ also have sufficient biotin. Furthermore, biotin can also be supplied to the body through foods such as lentils, spinach, nuts and tomatoes.
Biotin content is relatively low in most foods. However, since the human requirement is not very high either, it can in most cases be sufficiently covered through food.
Only people with an increased need have to pay attention to an adequate supply. However, since excess biotin is easily excreted, additional biotin cannot be harmful.
It should be noted that raw eggs contain avidin. This binds biotin so that it cannot be absorbed in the intestine. However, this can be prevented simply by heating the eggs. However, people who frequently consume raw eggs may suffer from a biotin deficiency as a result.
Folic Acid – Important in cell renewal
What is folic acid?
Folic acid is a water-soluble vitamin from the group of B vitamins – folic acid is often referred to as the best-known B vitamin.
The vitamin was discovered in the middle of the 20th century when determining the soluble components of leaf spinach. Folic acid also owes its name to this circumstance: the term ‘folium’ is Latin and means ‘leaf’.
Among other things, folic acid is essential for the proper functioning of the bloodstream and nervous system. It also helps in the chemical fight against various harmful substances formed in the body.
A sufficient intake of folic acid for healthy adults is around 300-400 micrograms – for a large part of the German population, this requirement is not covered by food intake.
The human body can store folic acid for about five years, so that a folic acid deficiency often shows up later. Excess folic acid is usually excreted with the urine – in exceptional cases, overdoses of folic acid can cause upsets in the gastrointestinal tract.
Why does the body need folic acid?
Folic acid is important for maintaining various functions in the human body: growing adolescents and pregnant women in particular need an adequate supply of folic acid – the vitamin causes, among other things, a balanced protein metabolism in the growing organism.
Pregnant women are often advised to take increased daily doses of folic acid for the duration of pregnancy, because a lack of folic acid is often associated with neuronal malformations in newborns.
The vitamin also has a very important function for the formation of new red blood cells – an undersupply of folic acid can lead to forms of anemia (anaemia).
Since red blood cells are, among other things, transport particles for oxygen molecules, a lack of folic acid in the body can lead to an undersupply of oxygen – this aspect also contributes to the fact that athletes in particular pay attention to an adequate supply of folic acid: an oxygen undersupply leads to oxygen deficiency, for example in the musculature and can be reflected in a corresponding reduction in the athlete’s performance.
Folic acid is also important for an intact function of the nervous system: it protects the necessary fat particles that are attached to the nerve endings. For example, a lack of folic acid can lead to tiredness, exhaustion and loss of appetite. Health-promoting properties of folic acid are discussed, among other things, in connection with the diseases multiple sclerosis and leukemia.
Which foods contain folic acid?
Natural folic acid is mainly found in green vegetables such as spinach or broccoli, as well as in fruit and cereals (especially in wheat germ, for example). But folic acid is also found in animal foods such as liver or eggs.
The required folic acid requirement can usually be covered by a balanced diet – but there are a few things to consider when preparing it: Since folic acid is heat-sensitive and quickly converts to heated water, cooking times should be kept as short as possible. Also, only a little cooking water should be used or integrated into the preparation, because the dissolved folic acid is still present in the water.
Since natural folic acid in food is usually present in a bound form, it can only be poorly utilized by the body – folic acid absorbed in this way is therefore only available to the latter to a limited extent.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.