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Vitamin B1 (Thiamine)
The category of any vitamin is done harmonise to their solvability . Most of the vitamins are soluble in weewee and hence are know as water - soluble vitamin . However , there are some vitamin which are fat soluble import that they dissolve in fat or oil . There are only four fatty soluble vitamins . Whereas , there are about nine water - soluble vitamins that are present in our human dieting . These water - soluble vitamin are : vitamin B1 ( thiamine ) ; vitamin B2 ( riboflavin ) ; vitamin B3 ( niacin ) ; vitamin B5 ( pantothenic superman ) ; vitamin B6 ; vitamin B7 ( biotin ) ; vitamin B9 ; vitamin B12 ( cobalamin ) and vitamin C.
piddle - soluble vitamin , unlike the fat - soluble vitamins , are usually not stored in the body and this is why one needs to get them from the dieting on a regular ground ( 1 ) .
In this article , we will verbalize about pee - soluble vitamins , what use they recreate in the body and their benefits along with dietary origin .
Also sleep together as thiamin , vitamin B1 , was the first water system - soluble vitamin to be scientifically known ( 1 ) .
Types of Vitamin B1
There are many types of this vitamin such as :
What is the Function and Role of Vitamin B1?
Just like the other B vitamin , vitamin B1 play as a coenzyme in the body and this is applicable to all its alive forms ; however , thiamine pyrophosphate is the most of import one . Vitamin B1 has an important function in various chemical reaction , such as it avail support sugar establishment and help in converting the nutrient into energy pattern ( 1 ) .
Dietary Sources of Vitamin B1
Some of the richest dietary sources of vitamin B1 consist of thiamine source , nuts , liver , whole food grain and pork . Whereas , vegetables fruit and dairy farm products often do not provide enough of vitamin B1 .
Deficiency of Vitamin B1
Vitamin B1 deficiency is not that common , however , increase levels of blood boodle can increase the secretion of vitamin B1 through urine , thus causing deficiency or the risk of lack . People stomach from eccentric 1 and type 2 diabetes will often have reduced levels of vitamin B1 by about 75 to 76 % ( 1 ) .
alky are also at increase jeopardy for vitamin B1 deficiency as they will have impaired thiamine absorption and because of poor diet ( 4 ) .
Serious vitamin B1 deficiency can do disorderliness , such as Wernicke - Korsakoff syndrome and beriberi . These disorders are also present with a 10000 of symptom , such as weight passing , anorexia , mental issues , heart and soul enlargement , muscle impuissance and impaired neural mapping ( 1 ) .
Vitamin B1 Side Effects and Toxicity
Thiamine or vitamin B1 is weigh safe and as of now there are no reports of any contrary side effects after deplete large amount of this vitamin in the form of supplements or foods . This is in part due to excretion of any surplus thiamine present in the body in urine descriptor .
This is why a fair to middling upper intake level for vitamin B1 is not plant ; however , it does not signify that one can take it in high amounts without any consequences , as it does not exclude the opening of toxicity at very high sum of money of vitamin B1 .
Benefits of Vitamin B1 Supplements
There is no sufficient grounds that antiberiberi factor supplements are beneficial to healthy individuals who meet their daily vitamin B1 requirements from food . However , diabetics and people with deficient vitamin B1 can benefit a lot from direct gamy - Zen vitamin B supplements to help lose weight their blood pressure as well as blood saccharide ( 5 ) .
Reduced aspiration of vitamin B1 is also link up with disorders , such as fibromyalgia , glaucoma and depressive disorder . However , there is more evidence needed before coming to any concrete conclusions about this ( 6 , 7 ) .
Vitamin B2 (Riboflavin)
Riboflavin is the only water supply - soluble vitamin that is utilized as a food coloring and its name flavus means “ scandalmongering ” in Latin .
Types of Vitamin B2
Flavoproteins are the dietetic substances which publish riboflavin during procedure of digestion . Flavin adenine dinucleotide and flavin mononucleotide are the two of the most common flavoproteins which are present in a diverseness of foods .
What is the Function and Role of Vitamin B2?
Riboflavin acts coenzyme in dissimilar chemical substance reactions . Just like vitamin B1 , Vitamin B2 also play a role in transforming the food into energy and is also need for the conversion of tryptophan to vitamin B3 ( niacin ) and conversion of vitamin B6 to its dynamic form .
What are the Dietary Sources of Vitamin B2?
Some of the richest dietary source of vitamin B2 are leafy vegetable , testicle , broccoli , legumes , Milk River , meat , mushroom and Yeast extract diffuse . Riboflavin or vitamin B2 is also used as a yellow - orange tree food coloring and added to processed breakfast cereals .
Deficiency of Vitamin B2
It is rare to regain vitamin B2 or riboflavin insufficiency in developed rural area . However , in case of old age , poor diet , alcoholism and lung disease all these can increase the peril of vitamin B2 inadequacy . Severe deficiency of this vitamin can cause ariboflavinosis , a term qualify by inflame tongue , sore pharynx , genus Anemia ; and oculus and tegument problem . Vitamin B2 lack also handicap the conversion of tryptophan to niacin and the metabolism of vitamin B6 .
Side Effects and Toxicity of Vitamin B2
There have been no known side effects or perniciousness reported from increased breathing in of supplemental or dietetic riboflavin ( vitamin B2 ) . When taken in gamy doses , the efficacy of absorption of vitamin B2 scale down . Due to this the dependable upper intake level of vitamin B2 is not established .
Benefits of Vitamin B2 Supplements
Healthy somebody who get their vitamin B2 from food do not benefit from taking additional supplements . However , taking low - dose vitamin B2 add-on can potentially help in lower bloodline pressing and also cut off down the endangerment of heart disease in people who have a menage account of it . This is achieved by reducing the increase homocysteine stratum in individuals having two copies of the factor MTHFR 677TT(8 ) . increase VD of vitamin B2 , like about 200 mg twice a twenty-four hours , can also help in decreasing migraines(9 ) .
Vitamin B3 (Niacin)
Vitamin B3 , also commonly known as niacin , is the only vitamin B vitamin which the body can produce from another food , which is tryptophan , an amino group dose .
Types of Vitamin B3
Vitamin B3 comprises of group of related nutrient and its most common forms comprise of :
What is the Function and Role of Vitamin B3?
All dietetic form of vitamin B3 in the end are commute into nicotinamide adenine dinucleotide inorganic phosphate ( NADP+ ) or nicotinamide adenine dinucleotide ( NAD+ ) that pretend as coenzymes . This form of vitamin B is also an antioxidant that acts as a coenzyme in the organic structure and is essential for use of the cells . The primary subprogram of vitamin B3 is to engender glycolysis , which is a metabolic appendage that express Department of Energy from glucose .
Dietary Sources of Vitamin B3
Niacin or vitamin B3 is present in plants as well as animals . Some of the well sources of vitamin B3 is barm extract spreading , which hold around 128 mg in every 100 g. Other good sources of vitamin B3 are volaille , Pisces , dairy farm , products , egg and mushrooms . Moreover , the body can invent this vitamin from tryptophan , which is an amino group acid . fit in to expert , about 60 mg of tryptophan can be utilise to make 1 milligram of niacin or vitamin B3(11 ) .
Deficiency of Vitamin B3
Vitamin B3 deficiency is know as pellagra and is rare in developed countries . Pellagra is qualify by skin inflammation , lip sores , insomnia , dementedness and diarrhea . Without discussion , pellagra can be life threatening . The good news is one can well get this vitamin from consume various foods . Developing countries will have more vitamin B3 deficiency as people living there run to take food which lacks in multifariousness .
Side Effects and Toxicity of Vitamin B3
Consuming naturally present vitamin B3 does not cause any contrary effects . However , taking eminent supplemental doses of vitamin B3 can cause nausea , niacin blossom , vomit , provocation of the stomach facing and liver damage . Immediate - release nicotinic Elvis supplements can have niacin loaded , as its side effect and it is qualify by a flush in the neck opening , face , pectus and arms(13 ) . Liver damage can occur with consuming super high Cupid’s disease like 3 to 9 g in a sidereal day for long - term in sustained - firing or nicotinic Elvis in deadening - release(14 ) . Also , taking niacin supplements for a long period of clip can increase blood boodle levels and insulin resistance(15 ) .
Benefits of Vitamin B3 Supplements
Vitamin B3 supplements at vary doses of 1,300 to 2,000 magnesium per day are given to normalize the bloodline lipid levels(16 ) .
Vitamin B5 (Pantothenic Acid)
Vitamin B5 or Pantothenic acid is present in almost all solid food items .
Types of Vitamin B5
There are various types of vitamin B5 or pantothenic pane or compound , which bring out the alive human body of this vitamin when consumed . Some of these compounds consist of :
Role of Vitamin B5
Pantothenic superman or vitamin B5 plays an crucial theatrical role in various metabolic functions . It is necessitate for formation of coenzyme A , which is vital for the synthesis of amino acids , fatty acids , neurotransmitters , steroid endocrine and other crucial compounds .
Dietary Sources of Vitamin B5
This vitamin is present in almost all food particular . Some of the deep source of vitamin B5 consist of yeast extract spread , caviar , shiitake mushroom , crybaby , kidneys , ball yolk and boeuf . There are many flora foods that are also honorable seed for vitamin B5 , such as whole grains , root vegetable , broccoli and tomatoes .
Vitamin B5 Deficiency
It is very rare to find deficiency of vitamin B5 owing to its presence in almost all the food particular . Vitamin B5 deficiency is hear only in cases of severe malnutrition . However , diabetic hoi polloi and those who consume extravagant alcohol may need high superman of this vitamin .
Vitamin B5 Side Effects and Toxicity
There are no known adverse impression of vitamin B5 know at eminent dose and its tolerable upper limit is not set as of yet . However , people taking eminent doses , such as 10 chiliad per day can feel diarrhea and digestive discomfort(17 ) .
Benefits of Vitamin B5 Supplements
mass who get fair to middling amount of vitamin B5 from their diets have not had any known benefit from pantothenic acid supplements .
Vitamin B6
Vitamin B6 is a collection of nutrient which are needed for the synthesis of a coenzyme known as pyridoxal phosphate , which is involved in more than 100 various metabolic outgrowth .
Types of Vitamin B6
Vitamin B6 , just like other B vitamins , is a family of related compounds like :
Role and Function Vitamin B6
Vitamin B6 also acts as a coenzyme in various chemical substance reactions . Vitamin B6 is involved in establishment of red blood cell and vigor and metamorphosis of amino acids . This vitamin is need for release of glucose from glycogen . Vitamin B6 also substantiate livid blood cell formation and help the body in synthesizing different types of neurotransmitters .
Dietary Sources of Vitamin B6
Vitamin B6 is found in all type of food for thought . Some of the fantabulous generator of vitamin B6 include tuna , turkey , porc , Egyptian pea , banana and potatoes . Additionally , this vitamin is also added to soybean - found inwardness stand-in and breakfast cereals . Vitamin B6 is higher in animal - sourced food than industrial plant foods(18 ) .
Deficiency of Vitamin B6
It is rare to see Vitamin B6 insufficiency and alcoholics are at increased peril for this Vitamin B6 deficiency(19 ) . vernacular symptom of Vitamin B6 deficiency consist of skin rashes , anaemia , depression , confusedness and convulsions . Vitamin B6 deficiency is also linked to increase risk of cancer(20 ) .
Side Effects and Toxicity of Vitamin B6
There are no adverse effects view from naturally occurring vitamin B6 from food items . However , very large supplemental doses of pyridoxamine is associate with skin lesions and damage to the sensory nerves(21 ) . increase consumption of adermin add-on can also subjugate milk production in cleaning woman who are breastfeeding(22 ) .
Benefits of Supplements
Increased dose of pyridoxal have been used for treating premenstrual syndrome and carpal burrow syndrome . However , these benefits are controversial and there is no concrete evidence to show that pyridoxine supplementation are effective in treat these conditions(23 ) .
Biotin (Vitamin B7)
vitamin H supplements are commonly taken by many people for better their nail , skin and pilus ; however , there is no concrete evidence about the benefit of vitamin H for these .
Types of Vitamin B7
Vitamin B7 or Biotin is find bonded to proteins or in its free pattern .
Role and Function of Vitamin B7
Just like all the B vitamins , Vitamin B7 acts as a coenzyme and is need for function of the five carboxylases and enzyme that are present in many basic metabolic processes , such as it play an important character in synthetic thinking of fatty Zen , metabolism of amino group acid and glucose organization .
Dietary Sources of Vitamin B7
There is not much research done as to the presence of Vitamin B7 in food . Animal - sourced food for thought that are fertile in biotin are Pisces , organ meat , egg yolk , meat and dairy mathematical product . Some of the plant source for vitamin H are leafy viridity , legumes , mushroom , cauliflower and junkie . The microbiota present in the gut also produces biotin in diminished quantity .
Vitamin B7 Deficiency
Vitamin B7 insufficiency is not that commonly see . The risk of inadequacy of this vitamin is more in infants who are fed rule which is blue in biotin and in individuals who take antiepileptic medication , infants consume Leiner ’s disease or individuals who are genetically predisposed to Vitamin B7 deficiency(24 ) . vitamin H or vitamin B7 insufficiency , if not treated , can make neurological symptoms , like intellectual impairment , seizures and want of muscle coordination(25 ) .
Side Effects and Toxicity of Vitamin B7
There are no known contrary effect of vitamin B7 at high doses and it does not have a set tolerable upper bound .
Benefits of Vitamin B7 or Biotin Supplements
There is very less evidence that shows the benefits of vitamin H and that too in only those people who do not get sufficient amount of this vitamin from their diet . Studies have show that vitamin H or Vitamin B7 is good in amend the symptoms in individuals suffering from multiple sclerosis(26 ) . There are also some studies that show that biotin supplement help in ameliorate brittle nails in woman ; however , dear study are require to support this benefit(27 ) .
Vitamin B9
This was first get word in yeast ; however , was by and by pull from spinach leave of absence and this is why this vitamin is given the name as folate or folic loony toons “ leaf ” in Latin .
Types of Vitamin B9
There are many unlike form of Vitamin B9 such as :
Role and Function of Vitamin B9
Vitamin B9 play as a coenzyme and is much take for cellular growth , amino acid metabolism and formation of DNA . Vitamin B9 is vital during the phase of rapid cadre development and class , such as hap in pregnancy and infancy . Vitamin B9 is also required for the formation of blanched and red descent cells and hence its deficiency can cause anaemia .
Dietary Sources of Vitamin B9
Some of the good generator of Vitamin B9 are leafy greens , helianthus seeds , asparagus and legumes . Yeast extract spread is extremely full-bodied in vitamin B9 and contain about 3,786 mcg per 100 g.
Deficiency of Vitamin B9
insufficiency of vitamin B9 rarely happen on its own and if it is present , then it is often in relation with a pathetic dieting and other nutrient deficiencies . One of the classic symptoms of vitamin B9 deficiency is genus Anemia and it can not be differentiated from the anemia due to vitamin B12 deficiency(28 ) . Deficiency of vitamin B9 can also cause birth defects of the neural chord or brain known as neural subway system defects(29 ) .
Side Effects and Toxicity of Vitamin B9
There are no serious untoward effects seen with high intake of vitamin B9 .
Benefits of Vitamin B9 Supplements
There is no benefit seen of folic acid supplements in healthy people who are take a balanced dieting . There are some few studies that paint a picture Vitamin B9 supplements can help in decreasing the risk of exposure of heart disease , improving line of descent sugar control and can help in meek reduction in imprint symptoms(30 , 31 ) .
Vitamin B12 (Cobalamin)
This is the only vitamin to have a metal ingredient that is Co in it and hence vitamin B12 is also acknowledge as cobalamin .
Types of Vitamin B12
Vitamin B12 has four elemental case , which are cyanocobalamin , hydroxocobalamin , methylcobalamin and adenosylcobalamin(32 ) . All these forms of vitamin B12 can be found in supplements ; however , the most common of them is cyanocobalamin , as it is considered ideal for supplements thanks to its static nature ; however , in food only trace amount of this shape is present . The most common course occurring character of vitamin B12 is Hydroxocobalamin and it is present in foods that are creature - source . Other natural forms , such as adenosylcobalamin and methylcobalamin have become popular in the form of supplements in the preceding years .
Role and Function of Vitamin B12
Vitamin B12 acts as a coenzyme and its adequate intake helps in keep up the office and development of brain , output of red blood cells and neurologic function . Vitamin B12 is also needed for change fat and protein into energy and is vital for desoxyribonucleic acid synthesis and electric cell partition .
Dietary Sources of Vitamin B12
The only dietary source of vitamin B12 are creature - source nutrient , which comprise of meat , eggs , seafood and dairy production . Other ample source of vitamin B12 consist of types of heart , liver , oysters , octopus , tuna and Clupea harangus .
Deficiency of Vitamin B12
Vitamin B12 is by nature stored in the liver that is why any type of deficiency of this vitamin will take a prospicient time for the symptom to show . vegetarian and vegans are at greatest risk for vitamin B12 want , as they never or rarely consume animal - source foods(33 ) . old people can develop vitamin B12 insufficiency and can also need regular vitamin B12 injections . Other masses who are at hazard for develop vitamin B12 inadequacy are masses who suffer from celiac disease or Crohn ’s disease and those who have had weight expiration surgery(34 ) . Symptoms of vitamin B12 deficiency consist of health problems , such as loss of appetency , neurological problems , sore tongue and dementia(35 ) .
Side Effects and Toxicity of Vitamin B12
Only a minor part of vitamin B12 is take over from the GI tract and the amount that gets absorbed depends on the intrinsical factor production in the abdomen . As a result , no adverse essence have been link with high inspiration of vitamin B12 in healthy people . The passable upper intake stage has not been established .
Benefits of Vitamin B12 Supplements
Vitamin B12 supplements are beneficial for those who are deficient or at peril of want . Not much is bonk about the issue of vitamin B12 supplements in people who travel along good dieting and get their vitamins from their diet . A small study showed that intake of 1,000 microgram of vitamin B12 in a 24-hour interval helps in improving verbal learning in individuals recovering from stroke ; however , more studies are needed(36 ) . For treating cyanide poisoning injections of hydroxocobalamin are given often in conjunction with sodium thiosulfate(37 ) .
Vitamin C
The only H2O - soluble vitamin that does not belong to the vitamin B family is Vitamin C and it is one of the consistence ’s elemental antioxidants and is needed for synthesis of collagen .
Types of Vitamin C
There are two forms of Vitamin C of which ascorbic acid is the most common .
Role and Function Vitamin C
Vitamin C is important in supporting various important functions of the trunk , such as :
Vitamin C does not act as a coenzyme ; however , it is a cofactor for prolyl hydroxylase , which is an enzyme playing an crucial part in collagen formation(41 ) .
Dietary Sources of Vitamin C
fruit and vegetables are the primary dietary sources of vitamin C. Animal - sourced intellectual nourishment that are cooked do not have any vitamin C ; however , some amount of this vitamin can be find in eggs , peeled liver , fish , kernel and Pisces roe(42 ) . Drying intellectual nourishment items or cooking it importantly reduces the cognitive content of vitamin blow in them(43 ) .
Vitamin C Deficiency
Vitamin 100 inadequacy is rarely seen in modernize countries ; however , people who come after restrictive diet or do not eat any vegetables or yield can have vitamin C inadequacy . masses who are alcoholics and those have got drug addiction job are at increased risk for vitamin C deficiency . Vitamin cytosine deficiency induce scorbutus , which is disease characterized by connective tissue paper breakdown(44 ) . The symptoms of scurvy consist of helplessness and fatigue . As there is worsening of this status , it make inflamed gums and spotted skin . Advanced stage of scurvy can cause phlebotomise gums , teeth loss , dry middle , joint and skin problems , swelling and afflicted healing of wounding . Scurvy is living jeopardize if not treated .
Side Effects and Toxicity of Vitamin C
bulk of masses are able to abide high doses of vitamin light speed without having any side burden . However , extremely high DoS that are more than 3 g of vitamin C per twenty-four hour period can induce sickness , looseness and abdominal cramps , as only a limited quantity of vitamin C can be take in from a unmarried Venus’s curse .
Benefits of Vitamin C Supplements
Not much welfare is seen from vitamin C supplements in people who get their daily necessary of this vitamin from their diet . Vitamin C , however , help in ameliorate iron absorption from a meal , especially in those who are suffering from iron deficiency(45 ) . An analysis of multiple studies evince that vitamin coke supplements , about 200 mg per twenty-four hours , can be beneficial in recovering from the common cold(46 ) .
Conclusion
The role of B vitamin vary ; however , most affair as coenzyme in different metabolic pathway . It is light to get the ask amount of all the pee - soluble vitamins from a balanced diet . The only B vitamin which is present in big quantities in animal - sourced foods is vitamin B12 resulting in its deficiency . vegan and vegetarian will need to take its supplements or even injections .
Except for vitamin B12 , the human eubstance does not store these water - soluble B vitamins , hence one want to follow a healthy and balanced diet everyday to get their required vitamins .
References :
