B vitamins, functions and sources. Vitamins B1, B2, B3 - main functions and signs of deficiency Vitamins a b1 b2

Vitamin deficiency affects both the external and internal state of a person. Brittle nails are a disaster for women, but that's only half the story. The main problems associated with a lack of vitamins are not so easy to see. They are hidden, but this does not mean that you can take them lightly.

It is precisely such problems that sometimes pose a huge danger to human health and life. But their occurrence and development can be prevented with the help of B vitamins.

Only small children do not know how important and necessary vitamins are for the body. Therefore, every person is obliged to monitor their health and receive the required dose of nutrients every day.

The purpose of this article is to talk in as much detail and as clearly as possible about:

• what vitamins of group “B” exist;
• in what form they are presented;
• what are the most effective and relatively cheap preparations containing vitamins of this group produced by pharmaceutical companies.

What vitamins are in the B group?

There are 30 vitamins needed by the human body. And as many as 8 of them are B vitamins. Let's look at them in more detail:

• Vitamin B1. Thiamine, which supports healthy nerves and muscle tissue, protects the immune system. With a deficiency, diseases of the blood vessels and heart, nervous and digestive systems develop. The person becomes irritable, feels a constant loss of strength, weakness, and gets tired quickly.
• Vitamin B2. Riboflavin fights free radicals, prevents aging, and protects the heart. Considered a natural antioxidant. Deficiency is accompanied by skin rashes, hair loss, redness of the eyelids, and cracked lips.
• Vitamin B3. Niacin - nicotinic acid - includes a whole list of beneficial properties. It is important for maintaining skin, increasing “good” (fighting “bad”) cholesterol, and strengthening the nervous system. The deficiency affects a person’s general well-being: loss of appetite and loss of consciousness are common, accompanied by aggressiveness or weakness, intestinal problems, skin rashes (dermatitis), and dementia.
• Vitamin B5. Pantothenic acid affects the absorption of proteins, fats and carbohydrates, synthesizes hormones (steroid, sex, stress) and red blood cells. Deficiency is accompanied by decreased appetite, nausea, constipation, weakness, and insomnia.
• Vitamin B6. Pyridoxine allows you to transform food received by the body into energy. Symptoms of vitamin B6 deficiency include insomnia, depressive disorders, nervous tics,...
• Vitamin B7. Biotin helps normalize blood sugar and cholesterol levels. It is popularly called the “beauty vitamin” for its effect on the condition of the skin, nails, and hair. Deficiency is quite rare. However, intensive consumption of B7 is necessary for men involved in sports.
• Vitamin B9. Folic acid prevents development, memory loss, and neural tube defects in a pregnant woman. A lack of vitamin B9 is accompanied by constant fatigue, weight loss, and megaloblastic anemia.
• Vitamin B12.- a team vitamin, together with B9 produces red blood cells. Regulates the nervous system. Deficit - ; loss of vision, memory loss, weight loss; fatigue and shortness of breath. Most often observed in vegetarians.

The most important are vitamins B1, B6, B12; due to their healing effect, they protect a person from death.

In what form are B vitamins presented?

B vitamins are found in various foods. That is why, to obtain each of the above, a varied diet is necessary.

Before presenting the names, let's consider which vitamins B1, B6, B12, etc.:

• whole grain products - B1, B7;
• legumes - B1, B2, B3, B5, B9;
• eggs - B1, B2, B3, B5, B7 (egg yolks), B12;
• nuts - B1, B2, B3, B6, B7;
• liver - B5, B6, B9, B12 (beef);
• lean meat - B2, B3, B5, B6, B12 (beef);
• poultry - B3, B6;
• fish - B3, B6, B7 (salmon), B12;
• seafood - B6, B12;
• dairy products - B2, B3, B5, B7, B12;
• leafy green vegetables - B1 (spinach, cabbage), B2, B9;
• wheat germ - B1;
• beans - B1;
• green vegetables - B3;
• peanuts - B5;
• potatoes - B6;
• peas - B6;
• sprouted wheat - B7;
• mushrooms - B7;
• beets - B7;
• seeds - B9;
• fruits - B6 (except citrus fruits), B9 (citrus fruits);
• yeast - B3, B5, B7.

However, B vitamins tend to be excreted from the body through urine. In addition, during the process of cooking, frying and other culinary processing, as well as under the influence of alcohol, they are partially destroyed and lose their beneficial properties.

That is why you should additionally take B vitamins in tablets.

Review of the most effective and inexpensive drugs

Currently, pharmaceutical companies provide a whole range of vitamin complexes. Most often, they are presented in tablets.

The names of the drugs and prices vary significantly. This article will describe those that are inexpensive, but bring enormous benefits to the body. Let's look at them:

• "Angiovit"

Russian vitamin complex, contains vitamins B6, 9, 12. Prevents the development of atherosclerosis and thrombosis, strokes, heart attacks, is effective for. Helps alleviate cerebrovascular accidents and coronary artery disease.

Daily dose: 1 tablet, course: no more than a month.

Allergies were recorded as side effects.

Cost: 250-270 rub.

• "Blagomax"

Vitamin complex of group B. Produced in St. Petersburg, it contains almost all vitamins of group B. The most effective complex that has a beneficial effect on the body. The drug has a great advantage - it is quite inexpensive.

Daily dose: 1 capsule, course: 1.5 months.

Adverse reactions: not recorded.

Cost: 170-190 rub.

• "Combilipen Tabs"​

Production: Russia. Contains vitamins B1, 6, 12. Prescribed to patients who have neuralgia, neuritis, alcohol, etc.

Daily dose: 1-3 capsules (depending on the doctor’s prescription), course: no more than four weeks.

Side effects: allergies; less often - increased heart rate, vomiting.

Cost: 230-250 rubles.

• "Compligam V"

Original. Made in Canada. Contains all B vitamins, as well as inositol, choline, para-aminobenzoic acid.

Daily dose: 1 tablet, course: 1 month.

Side effect: not recorded.

Cost: 235-245 rub.

• "Neurobion"

Manufacturer: Japan. B vitamins Restores impaired sensitivity, reduces pain, normalizes reflex reactions.

Daily dose: 3 tablets, one for each meal. Course: no more than four weeks.

Side effects: allergies, nausea, headaches and dizziness.

Cost: 290-300 rub.

• "Pentovit"

Produced in Russia. The complex includes the following B-vitamins: 1, 6, 12 and folic acid. Improves skin condition, helps strengthen hair and nails.

Dosage: 2-4 tablets after meals 3 times a day (depending on the doctor’s recommendations). Course: 3-4 weeks.

Side effects: allergic reactions.

Cost: 130-140 rubles.

• "Neurovitan"

Country of origin: England. The complex contains almost all B-group vitamins. Indicated for diabetes, B, nausea resulting from pregnancy.

Side effects: dermatitis.

Cost: 380-400 RUR.

• "Neuromultivit"

Produced in Austria. Contains vitamins B1, 6, 12. Effective in the treatment of epileptic seizures, neuralgia, and lumbar pain.

Dosage: 1 tablet 3 times a day. The duration and course of treatment is determined based on individual indications and doctor’s recommendations.

Adverse reactions: tachycardia, itching, vomiting.

Cost: 150-200 rub.

• "Milgamma compositum"

Country of origin: Germany. Combines vitamins B1 and 6. Prescribed for neurological pathologies, diseases of the musculoskeletal system (, etc.). Improves blood formation.

Daily dose: 1-2 tablets. Course: individual.

Side effect: rarely - skin rashes, itching, nausea, headaches.

Cost: 900-1000 rubles per package of 60 tablets, which lasts (on average) for 1.5-2 months.

• "To complex 50"

Made in America. Contains B vitamins, as well as other plant components that enhance the effect of vitamins. This complex has found particular popularity and respect in cosmetology. After all, it has a beneficial effect on the condition of the skin, prevents brittle nails and split hair. An impact drug that has an excellent effect.

Daily dose: 3-4 tablets per day during meals, preferably divided into several doses. Course: 3-4 months.

Adverse reactions: not registered.

Cost: 1300-1400 rubles. There are 100 tablets in a package, so the price is quite reasonable.

Conclusion

B vitamins are of great importance for the human body. But they belong to the type of vitamins that are gradually washed out of the body and then excreted in the urine.

That is why they should be replenished on a daily basis. And under no circumstances should you allow vitamin deficiency. Otherwise, the external condition of the skin, hair, nails, and internal health problems may deteriorate.

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Of the B vitamins, it was the first to be discovered. It dissolves in water and requires daily replenishment. Can be supplied with foods and synthesized by intestinal microflora.

During cooking, about 25% of the vitamin is lost. Easily destroyed during heat treatment, prolonged boiling, or in contact with metals.

Thiamine is lost during the refining of grain products (examples, instant cereals, muesli, etc.) Alcohol, tobacco, coffee and food products that contain citric acid salts and carbon dioxide salts reduce the absorption of vitamin B1.

The role of vitamin B1 in the body:

1. Metabolism: thiamine takes part in virtually every process at the cellular level, since it is involved in the production of energy (ATP), in the metabolism, primarily of carbohydrates, amino acids, and the absorption of proteins.
2. Nervous system, brain: vitamin B1 ensures normal functioning of the central nervous system. It is also called the “vitamin of pep” due to its positive effect on the nervous system and intellectual abilities. It is involved in the production of acetylcholine, a neurotransmitter that affects several brain functions, including memory, and maintains the tone of the muscles of the heart, stomach, and intestines.
3. Genetic information: Vitamin B1 is essential for copying genetic material passed from one cell to another during cell division.

Vitamin B1 in food

Vitamin B1 can be found in the following foods: cereals, cereals (millet, buckwheat, oats), wholemeal flour, apricots, hazelnuts, walnuts, almonds, green peas, rose hips, carrots, radishes, red beets, beans, onions, cabbage, spinach, potatoes.

An increased content of thiamine is found in bran, grain sprouts, yeast, and legumes. A small amount is noted in milk, eggs, and lean pork.

Vitamin B1 norm

The norm of vitamin B1 in adults depends on age and exercise - from 1 to 2.5 mg. In children, the vitamin requirement ranges from 0.5 to 2 mg.

In case of poisoning with heavy metals, nicotine, or in stressful situations, increased amounts of thiamine are required with the upper permissible level being 5 mg.

Lack of folic acid causes the following pathologies:

• blood diseases;
• gastrointestinal diseases;
• during pregnancy - the appearance of deformities in the fetus, and subsequently mental development disorders in born children.

Excess folic acid provokes toxic effects, especially in the presence of a number of diseases, for example, epilepsy.

The average daily requirement of folic acid is 400 mcg, the maximum allowable amount is 600 mcg.

It is believed that due to the storage of folacin in the liver, it should not be taken in significant doses for a long time.

Vitamin B12 (cyanocobalamin)

Vitamin B12 is a bright red, water-soluble substance with a cobalt molecule in the middle. The average adult human body contains from 2 to 5 mg of vitamin B12, 80% of which is located in the liver.

Vitamin B12 enters the body through food and is also partially produced in the intestines.

It is stable at elevated temperatures, but is destroyed during cooking with water and meat juices. The activity of vitamin B12 decreases under the influence of oxygen, ultraviolet rays, as well as in alkaline and acidic environments.

The role of vitamin B12 in the body:

1. Metabolism: Vitamin B12 is required for the release of energy from food, the absorption of a number of fats and amino acids, and the conversion of folate from a passive form to an active one. Vitamin B12 is most needed for rapidly dividing cells, for example, bone marrow and epithelial cells.
2. Nervous system, brain: cyanocobalamin is necessary in the formation of myelin, the protective sheath of nerve fibers, neurotransmitters, and prevents the development of various types of emotional disorders.
3. Blood system: Vitamin B12 stimulates the blood coagulation system, promotes the maturation of red blood cells, and strengthens the immune system.
4. Cell division: Cyanocobalamin is involved in the synthesis of nucleic acid that forms DNA.
5. Liver: vitamin B12 reduces cholesterol levels in the blood and has a beneficial effect on the functioning of the organ.

The average daily requirement of vitamin B12 is 3 mcg, the maximum allowable amount is 9 mcg.

Vitamin B12 in food

Vitamin B12 in products of animal origin: fish, liver, kidneys, soybeans, heart, seaweed. Milk and lactic acid products contain small amounts of B12.

Vitamin B12 deficiency symptoms:

• decreased appetite;
• weakness;
• pain and cramps in the stomach;
• constipation;
• gastroduodenitis;
• peptic ulcer of the duodenum and stomach.

Acute vitamin B12 deficiency is accompanied by severe pernicious anemia, mental and neurological disorders.

Excess vitamin B12 does not provoke toxic effects.

Biotin (vitamin H, vitamin B7)

Biotin (vitamin H, vitamin B7) is a water-soluble vitamin containing sulfur that is relatively stable during cooking. It is synthesized by symbiotic bacteria in the intestines and can also be absorbed from food.

The role of biotin in the human body

1. Biotin is a key cofactor required for (activates) digestive enzymes.
2. Metabolism: Vitamin B7 plays a key role in the metabolic processes of fats, proteins and carbohydrates, as well as in energy metabolism.
3. Diabetes: According to the results of numerous studies, constant therapeutic doses of vitamin H are effective in the treatment of type 1 and 2 diabetes and associated neuralgic pathologies.
4. Cell division: Vitamin B7 is required for cell growth and division, as it takes part in the synthesis of nucleic acids that form DNA and RNA.
5. Skin and appendages: Vitamin H helps maintain healthy skin, hair and nails.

Biotin in food

Foods containing vitamin B7: almonds, brown rice, walnuts, bananas, peas, apples, peanuts, plums, parsley, tuna, beef liver, kidneys, egg yolk, milk, brewer's yeast.

Average daily biotin norm- 50 mcg, maximum allowable amount - 150 mcg.

Biotin deficiency

Biotin deficiency is often associated with eating significant amounts of raw egg whites, which interfere with its absorption. Its deficiency causes the following negative effects:

• inflammation of the skin, accompanied by peeling, gray pigmentation;
• brittle nails, hair loss;
• increased skin sensitivity;
• nausea;
• anemia;
• cholesterolemia.

Pantothenic acid (vitamin B5, panthenol)

Pantothenic acid is a water-soluble vitamin found in many foods and produced in part by commensal bacteria in the intestines.

Vitamin B5 is easily destroyed when heated in acidic and alkaline solutions.

The role of vitamin B5 in the body:

1. Metabolism: Vitamin B5 takes part in the release of energy from food and in the synthesis of coenzyme A, which is necessary for the breakdown of carbohydrates and fats.
2. Nervous system, brain: panthenol is required for the production of the neurotransmitter acetylcholine, which supports the functioning of the nervous system.
3. Immune system: vitamin B5 is involved in the synthesis of antibodies and accelerates wound healing.
4. Adrenal glands: panthenol ensures the normal functioning of organs, since it takes part in the production of adrenal hormones - cortisone, which regulates the body's reactions to stressful situations.
5. Blood system: vitamin B5 is necessary for the formation of healthy red blood cells and is involved in the synthesis of hemoglobin.

Vitamin B5 in food

Vitamin B5 is ubiquitous and can be found in meat, whole grains, wheat ovary, hazelnuts, heart, liver, kidney, egg yolk, green vegetables, brewer's yeast, bran, chicken, and dairy products.

A significant amount of pantothenic acid is found in legumes (beans, beans, peas), fresh vegetables (cauliflower, red beets, asparagus), green tea, and mushrooms (white mushrooms, champignons).

The norm for vitamin B5 is 5 mg, the maximum allowable amount is 15 mg.

Vitamin B5 deficiency is extremely rare and has the following manifestations:

• lethargy;
• restless sleep;
• metabolic disorders;
• disorders of the gastrointestinal tract, cardiovascular and nervous systems.

P-Aminobenzoic acid (PABA)

P-Aminobenzoic acid is classified as a B vitamin. PABA is an atom of the folic acid molecule and is produced by symbiotic bacteria in the intestines. P-Aminobenzoic acid supports healthy skin, hair and intestines. PABA is usually included in dietary supplements (B-complexes, multivitamins).

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:

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.
• AT 12 It is prohibited to use during pregnancy and lactation, with erythrocytosis and thromboembolism.
• AT 6 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.
• AT 5 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.
• AT 3 It is not allowed to use if you have a stomach ulcer or liver pathology.
• IN 1 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:

• AT 2– good for the thyroid gland.
• AT 3– Helps get rid of bad cholesterol.
• AT 5– stimulates the production of glucocosteroids – hormones produced by the adrenal cortex.
• AT 6– helps the growth of blood cells and the formation of antibodies.
• AT 8– 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.
• AT 12– 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:

• Acceptable price.
• Taking the drug is limited to 1 time per 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 packaged.
• 1 dose for the whole day.

Minuses:

• 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 packaged 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.
• Acceptable price.

Minuses:

• 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.
• Acceptable price.

Minuses:

• 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.

Minuses:

• 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 to 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.
• A 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.
• Acceptable price.

Minuses:

• 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.

Minuses:

• 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.

Minuses:

• 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.

Pros:

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

Minuses:

• 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.

Minuses:

• 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.

Minuses:

• 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.
• Acceptable price.

Minuses:

• 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:

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (PP, niacin, nicotinic acid)
Vitamin B4 (Choline)
Vitamin B5 (pantothenic acid, panthenol)
Vitamin B6 (pyridoxine)
Vitamin B7 (H, biotin)
Vitamin B9 (M, folic acid)
Vitamin B12 (cyanocobalamin)

B vitamins relieve muscle discomfort and help properly convert food into energy. The greatest amount of B vitamins is found in the following foods:

Below the information is presented in the following order: Vitamin B and its names, then the Functions of the B vitamin, and its food source, i.e. a list of products that contain B vitamins in the greatest quantities.

Vitamin B1 (Thiamin) Participates in the conversion of fats, proteins and carbohydrates into energy. Vitamin B1- thiamine is found in plant foods: cereals, sprouts; millet - millet; buckwheat, barley grain - pearl barley, oatmeal, brown rice, millet cereal, beans, beans, corn, lentils, beets, cabbage, cauliflower, Brussels sprouts, asparagus, broccoli, pumpkin, tomatoes, eggplant, onions, carrots, egg yolks, green peas, rose hips; berries: wild strawberries, blueberries, black currants, sea buckthorn; grapes, apricots, dried apricots, raisins, plums, prunes, oranges; aloe juice - it is added to mixes; pine nuts, sunflower seeds, flaxseed, sesame seeds, almonds, pistachios, peanuts, chanterelles, shiitake mushrooms , oyster mushrooms, champignons, mustard, brewer's yeast; algae: spirulina, kelp; parsley, spinach, nettle, catnip, lemon balm, peppermint, raspberry leaf, sage, clover, sorrel, burdock root, cayenne pepper, fennel seeds, chamomile, hops; green leafy vegetables, garlic, Jerusalem artichoke, quinoa seed, .

Vitamin B2 (Riboflavin) is responsible for the functioning of the thyroid gland and metabolism in the body, normalizes the condition of the skin, visual functions, mucous membranes, and participates in the process of hemoglobin synthesis. Vitamin B2 - Riboflavin is contained in milk and dairy products, hard cheese, eggs, yeast, all types of cabbage; millet - millet, brown rice, buckwheat, barley grain - pearl barley, garlic, sorrel, lemon balm, peppermint, flaxseed, sunflower seeds, sesame, almonds, green peas, beans, lentils, dried apricots, grapes, rose hips, pumpkin, Jerusalem artichoke , aloe juice, chanterelle mushrooms, shiitake mushrooms, oyster mushrooms, champignons, quinoa seed, carob - carob. Riboflavin is partially destroyed by exposure to light and high temperatures.

Vitamin B3 (Niacin, niacin, vitamin PP) participates in the synthesis of hormones and the conversion of proteins and fats into energy. List of products containing vitamins B3 - Niacin, nicotinic acid, vitamin PP: flaxseed, sunflower seeds, sesame, almonds, garlic, dried apricots, grapes, dates, pumpkin, horseradish, sorrel, lemon balm, peppermint, Jerusalem artichoke, chanterelle mushrooms, shiitake mushrooms, oyster mushrooms, champignons, egg yolk, quail and chicken eggs, yeast, nuts, milk; millet - millet; Brown rice; barley grain - pearl barley; legumes: green peas, beans, lentils; buckwheat, green vegetables, quinoa seed, carob - carob.

Vitamin B4 (Choline) protects cell membranes from damage, takes part in fat metabolism. Products that contain Vitamin B4 - Choline: cottage cheese, cheese, unrefined vegetable oils, brown rice, legumes, beans, lentils, cabbage, cauliflower, cucumbers, spinach, white lamb, egg yolks, peanuts, flaxseed, almonds, garlic, shiitake mushrooms, oyster mushrooms, quinoa seeds

Vitamin B5 (Pantothenic acid, calcium pantothenate) participates in the release of energy from accumulated fats and their utilization; takes part in the synthesis of antibodies. Products containing vitamins B5 - Pantothenic acid, calcium pantothenate: green peas, pumpkin; millet - millet, brown rice, buckwheat, barley grain - pearl barley, oat grain, green vegetables, lemon balm, peppermint, fish roe, hazelnuts, flaxseed, almonds, garlic, beans, lentils, black currants, dates, Jerusalem artichoke, mushrooms shiitake, oyster mushrooms, champignons, quinoa seed.

Vitamin B6 (Pyridoxine) regulates the functioning of the nervous system, participates in the regeneration of red blood cells, carbohydrate metabolism, hemoglobin synthesis, and the formation of antibodies. Vitamin B6 (Pyridoxine) synthesized in the body by intestinal microflora, and also contains vegetables and fruits: hazelnuts, peanuts, almonds, walnuts, spinach, lemon balm, peppermint, carrots, pumpkin, avocado, potatoes, cabbage, garlic, legumes, green peas, beans, lentils , cereals; millet - millet, barley grain - pearl barley, brown rice, oats, whole wheat, sprouted wheat grains, strawberries, oranges, sea buckthorn; tomatoes, eggs, bananas, flaxseed, blackcurrant, grapes, horseradish, sorrel, Jerusalem artichoke, aloe juice, shiitake mushrooms, oyster mushrooms, champignons, dairy products, quinoa seed, carob - carob.

Vitamin B7 (Biotin, Vitamin H, Coenzyme R) necessary for skin and hair, nerve tissue and bone marrow. List of products containing vitamins Vitamin B7 - Biotin, Vitamin H, Coenzyme R: yeast, tomatoes, spinach, soy, egg yolk, liver, kidneys, green peas, black currants, sea buckthorn; Shiitake mushrooms, wild mushrooms.

Vitamin B8 (Inositol, inositol, inositdroretinol) Promotes weight loss, burns excess fat, prevents the development of atherosclerosis, stimulates brain function. Products containing Vitamin B8 - Inositol, inositol, inositdroretinol: brewer's yeast, wheat bran, wheat germ, oranges, green peas, soybeans, nuts, citrus fruits.

Vitamin B9 (Folic acid, vitamin M) participates in cell division and formation of red blood cells. Vitamin B9 - Folic acid, vitamin M contain green leafy vegetables, Jerusalem artichoke, honey, citrus fruits; millet - millet, barley grain - pearl barley, brown rice, legumes, green peas, beans, lentils, yeast, garlic, flaxseed, almonds, horseradish, lemon balm, peppermint, agar-agar, aloe juice, shiitake mushrooms, oyster mushrooms, champignons , quinoa seed, carob - carob fruit. Folic acid is destroyed during cooking.

Vitamin B12 (Cyanocobalamin, Cobalamin) participates in the formation of red blood cells and the functioning of the nervous system. Cyanocobalamin is synthesized by intestinal microflora; products that contain cobalt salts are used by intestinal microflora in the synthesis of vitamin B12: oranges, cherries, raspberries, black currants, beans, pumpkin, beets, chanterelle mushrooms, champignons. In addition, a sufficient concentration of calcium is required for the absorption of vitamin B12 in the intestines. List of products containing vitamins B12 - Cyanocobalamin: eggs, dairy products; nuts, hops, turnips, lettuce, soy, tofu cheese; baker's and brewer's yeast; carrot tops, turnip tops, carrots, radishes; green salad, green onions, sprouted wheat, spinach; aloe juice; seafood: seaweed, squid, shrimp, etc. Vitamin B12 is heat resistant.

Vitamin B13 (Orotic acid, uracilcarboxylic acid) improves the functioning of the reproductive organs and liver. Vitamin B13 - Orotic acid, uracilcarboxylic acid contain plant roots, whey, liquid part of sour or curdled milk

Improves lipid metabolism, accelerates recovery processes, increases cell life expectancy, protects the liver. Vitamin B15 (Pangamic acid, calcium pangamate) contains pumpkin seeds, sesame seeds, sunflower seeds, brewer's yeast, whole brown rice, whole grains, melon, watermelon, apricot kernels, nuts.

Vitamin B17 (Laetral) improves metabolism, relieves hypertension, arthritis, pain and slows down the aging process. Vitamin B17 (Laetral) contain pits of apricots, apples, cherries, peaches, plums.

Benefits of aloe juice. Aloe juice for weight loss

the composition of natural aloe juice contains 20 amino acids, saccharides, many vitamins A, B1, B2, B6, B9, B12, C, E, folic acid and niacin; minerals: calcium and sodium, iron and potassium, copper and zinc, manganese and magnesium, chromium, selenium, etc.

Spices change the taste and character of dishes. For example, if you add onions, garlic, ginger, and spicy herbs to boiled rice, potatoes, cottage cheese or dough, you will get a vitamin-rich and satisfying second course. And if you add cinnamon, cardamom, star anise or vanilla to the same products, you will get a fragrant dessert or third course. And if you add garlic and hot red pepper to the above mentioned products, you get a spicy snack. The use of spices and spices is to study their properties, creatively and skillfully use them to fortify, enrich the taste and aromatic characteristics of dishes.

Vitamin B1 (thiamine)

Good for the nervous, muscular and cardiovascular systems. Improves mental abilities.

Participates in the metabolism of carbohydrates to produce energy to ensure the functions of the myocardium and brain. Together with coenzyme A, it determines the synthesis of acetylcholine, one of the most important mediators of nervous activity.

Not synthesized in the body.

Deficiency indicators:

Loss of appetite, increased fatigue, irritability, confusion, memory loss, gastric disorders, problems of the cardiovascular and central nervous systems.

Amount of Vitamin B1 in flour (100g):

Whole wheat flour - 0.55 mg

Highly refined flour - 0.06 mg

Amount of Vitamin B1 in rice (100g):

Brown (unpolished) rice - 0.34 mg

White rice - 0.07 mg

Amount of Vitamin B1 in sugar (100g):

Brown sugar - 0.01 mg

White sugar - 0 mg

Vitamin B2 (riboflavin)

Vitamin B 2 is necessary for the formation of red blood cells and antibodies, for the regulation of growth and reproductive functions in the body. Healthy skin, nails and hair depend on an adequate supply of vitamin B2.

Participates in the synthesis of vitamin B6 and folic acid, maintains normal hemoglobin levels.

Monotonous carbohydrate-rich foods sharply increase the need for riboflavin, since the latter plays an important role in the metabolism of carbohydrates, and exhibits pronounced synergism with vitamin B1. A high-protein diet is ineffective in the absence of vitamin B2 - amino acids leave the body without being absorbed.

Good for skin, hair, nails, lips, tongue and vision.

Deficiency indicators:

Cracks and ulcers in the mouth and tongue. Fatigue and burning in the eyes, dilated pupils. Dizziness, tremors, vaginal itching, baldness, lack of energy.

With vitamin deficiency, there is anemia and nervous disorders, in the form of muscle weakness, burning pain in the legs, etc.

Amount of Vitamin B2 in flour (100g):

Whole wheat flour - 0.12 mg

Highly refined flour - 0.05 mg

Amount of Vitamin B2 in rice (100g):

Brown (unpolished) rice - 0.05 mg

White rice - 0.03 mg

Amount of Vitamin B2 in sugar (100g):

Brown sugar - 0.02 mg

White sugar - 0 mg

Vitamin B3 (niacin, PP)

Improves microcirculation, dilates small blood vessels, including the brain. Important for the normal functioning of the nervous system. It is especially necessary for people under prolonged stress, during weight loss, during pregnancy and lactation.

Deficiency indicators:

Fatigue, loss of appetite, irritability, muscle weakness, sagging skin, ulceration, tension, depression, recurring headaches, digestive disorders.