B vitamins, role in the body, signs of deficiency

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— All about proper nutrition — B vitamins
B vitamins are compounds whose sources are plant or animal foods. Their role in the body is to regulate biological processes. Vitamin deficiency occurs with dietary restrictions, stress, acute or chronic diseases of the gastrointestinal tract and poses a health hazard.

Salmon

This nutritious fish is rich in several B vitamins. A 100-gram serving of cooked salmon contains (3):

• Thiamine (B1) : 18% of the RDI
• Riboflavin (B2) : 29% of RDI
• Niacin (B3) : 50% of RDI
• Pantothenic acid (B5) : 19% of the RDI
• Pyridoxine (B6) : 47% of the RDI
• Cobalamin (B12) : 51% of RDA

Additionally, salmon is a low-mercury fish that contains high amounts of omega-3 fatty acids, as well as protein and selenium (4).

Summary:

Salmon contains high amounts of riboflavin, niacin, B6 and B12, and is also a good source of thiamine and pantothenic acid. Additionally, it contains virtually no mercury and is rich in omega-3 fats and protein.

Excess cyanocobalamin

Excessive levels of element B12 in the body, for example, when taking appropriate vitamin supplements, causes increased blood clotting, allergic reactions and increased excitability. Sometimes an excess of vitamin leads to the development of acne.

When cyanocobalamin is injected in a dosage exceeding the required volume of the element entering the body, severe consequences develop. These may be symptoms of heart failure, thrombosis, or pulmonary edema.

In any case, only a doctor can determine the advisability of taking synthetic supplements containing the element. This also applies to the abuse of natural products, to which a negative reaction of the body may develop. Therefore, before taking this or that remedy, it is necessary to consult a specialist.

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Green leafy vegetables

Several green leafy vegetables contain high amounts of folate (B9). They are among the richest plant sources of folate (5, 6, 7, 8, 9):

• Spinach, raw : 41% of RDI per 85-gram serving
• Spinach, cooked : 31% of RDI per 85-gram serving
• Collard greens, cooked : 20% of the RDI per 85-gram serving
• Turnip tops, cooked : 25% of the RDI per 85-gram serving
• Lettuce, raw : 29% of the RDI per 85-gram serving

Notably, some folate is destroyed by heat during cooking, and some may be released into the water in which vegetables are cooked. To minimize folate loss during cooking, steam green leafy vegetables until they are soft and tender (10, 11).

Summary:

Green leafy vegetables, especially spinach, kale, turnip tops and lettuce, are some of the best plant sources of folate. Eat them raw or steamed to retain most of the folate.

What is better to take in case of deficiency: natural vitamin B12 or nutritional supplements?

It is better to replenish all vitamins in the body from natural food. A number of studies have been conducted, the results of which prove that taking synthetic food additives is harmful. In addition, when using such drugs, you need to know exactly how much of the missing vitamin needs to be replenished.

However, there are cases when you cannot do without taking pharmaceutical vitamins. This applies to people who follow a vegetarian diet and have diseases that occur with a decrease in the absorption of cyanocobalamin by the body (diabetes mellitus and others).

Liver and other by-products

Although organ meats are not particularly popular, they (especially liver) contain a huge amount of B vitamins. This applies to organ meats from a variety of animals and poultry, whether beef, pork, lamb, or chicken (12, 13, 14, 15).

For example, a 100-gram serving of beef liver contains (12, 16):

• Thiamine (B1) : 12% of the RDI
• Riboflavin (B2) : 201% of RDI
• Niacin (B3) : 87% of RDI
• Pantothenic Acid (B5) : 69% RDI
• Pyridoxine (B6) : 51% of the RDI
• Biotin (B7) : 138% of RDI
• Folate ( B9) : 65% of RDI
• Cobalamin (B12) : 1386% of RDI

If you are not used to the special taste and smell of liver or you simply do not like this product, try grinding it and mixing it with minced meat or adding various seasonings such as chili to it.

Summary:

Organ meats (especially liver) contain a huge amount of B vitamins. To make the liver more pleasant to smell and taste, chop it and add it to minced meat or use various seasonings.

Vitamin B 12 and its functions

Vitamin B 12 or cyanocobalamin is a water-soluble substance synthesized by intestinal microflora. It is responsible for:

• functioning of the nervous system;
• hemoglobin level in the blood;
• red blood cell maturation;
• regulation of blood pressure;
• stimulation of carbohydrate and fat metabolism;
• production of bile salts.

A valuable source of vitamin B 12 is beef and beef by-products.
The artificial vitamin was obtained in 1948 from beef liver. Capsules and injection solutions are widely used for the treatment and prevention of anemia, neuralgia, and metabolic disorders.

Cyanocobalamin in combination with folic acid is necessary for normal hematopoiesis, it activates blood clotting, reduces irritability, and stimulates performance. The substance improves the functioning of the liver and spleen, strengthens the skin, and prevents inflammatory and tumor processes. Vitamin B 12 can influence reproductive function in men; when taken simultaneously, it can enhance the effect of certain medications.

Eggs

One large egg contains 33% of the RDA for biotin, distributed between the yolk and white. In fact, eggs are one of the best sources of biotin—only liver contains more (16, 17).

Eggs also contain lower amounts of other B vitamins. One large (50 grams) cooked egg contains (16, 18):

• Riboflavin (B2) : 15% of RDI
• Pantothenic acid (B5) : 7% of the RDI
• Biotin (B7) : 33% of RDI
• Folate (B9) : 5% of RDI
• Cobalamin (B12) : 9% of the RDI

Keep in mind that raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption in the intestines if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces the risk of food poisoning (17, 19).

If you don't eat eggs, meat, or other animal products, you can meet your biotin needs by consuming foods like vegetables, fruits, nuts, seeds, and whole grains, which contain small amounts of biotin (16, 17).

Summary:

Eggs are the main source of biotin, second only to liver. One large cooked egg contains 1/3 of the RDA for biotin.

Daily requirement for different ages

The human body needs a certain daily amount of vitamin. The need depends on age and gender, which can be placed in the table:

Milk

One cup (240 ml) of milk contains 26% of the RDA for riboflavin, as well as smaller amounts of other B vitamins (20):

• Thiamine (B1) : 7% of the RDI
• Riboflavin (B2) : 26% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Cobalamin (B12) : 18% of the RDI

Research shows that milk and other dairy products tend to be the main source of riboflavin for people, followed by meat and grains (21, 22).

For example, an observational study of more than 36,000 European adults found that dairy products provided 22–52% of the RDA for riboflavin (22).

Like other animal products, milk is also a good source of B12, supplying 18% of the RDA per 1 cup (240 ml) (19).

What's more, you absorb B12 best from milk and other dairy products, with absorption rates ranging from 51-79% (23).

Summary:

Milk and other dairy products provide many people with about a third of their daily requirement of riboflavin, with just 1 cup (240 ml) consumed. Milk is also a good source of vitamin B12, which is also highly absorbable.

Causes of deficiency

The lack of cyanocobalamin in the body is caused by 2 main factors:

• failure to maintain proper nutrition;
• poor absorption of the element in the body, which is caused by a lack of stomach acids.

In addition, the reasons for the insufficient content of the element in the body include surgical intervention - a history of resection of the ileum or part of the stomach. This also includes the development of certain intestinal diseases (for example, Crohn's disease), accompanied by impaired absorption of nutritional components.

Other reasons include: therapy with medications that reduce the acidity of gastric juice, insufficient absorption of the element by cells, the presence of helminthic infestations in the body, periods of increased need for cyanocobalamin (pregnancy, etc.).

Beef

Eating beef can make a big contribution to your B vitamin intake.

An observational study of the dietary habits of approximately 2,000 people in Spain found that the main sources of thiamine, niacin, and pyridoxine were meat and meat products (21).

Here's the amount of B vitamins in a 100-gram serving of beef fillet (24):

• Thiamine (B1) : 5% of the RDI
• Riboflavin (B2) : 8% of RDI
• Niacin (B3) : 39% of RDI
• Pantothenic acid (B5) : 6% of the RDI
• Pyridoxine (B6) : 31% of the RDI
• Cobalamin (B12) : 29% of the RDI

Summary:

Beef contains large amounts of vitamins B3, B6 and B12. A 100-gram serving of fillet contains about a third of the RDA for each of these vitamins, in addition to smaller amounts of other B vitamins.

What are the benefits of vitamins?

The main benefit of vitamins is that they maintain a normal level of metabolic activity - in other words, without their participation a person simply would not be able to live normally. Below is a short list that once again confirms the highest importance of vitamins:

• they take an indirect part in hematopoiesis;
• provide physiological, full functioning of the nervous, cardiovascular, immune systems and gastrointestinal tract;
• take part in the biosynthesis of enzymes and hormones;
• help to realize a detoxification effect in some cases;

At the same time, despite the exceptional importance of vitamins in plastic and energy metabolism, they are in no case either a source of energy for the body (in other words, they do not have calorie content) or structural components of tissues.

Oysters, clams and mussels

Oysters, clams and mussels are an incredible source of B12 and an excellent source of riboflavin. They also contain lower amounts of thiamine, niacin and folate.

A cooked 100g serving contains (25, 26, 27):

*Content of B vitamins in shellfish: Table

These shellfish also contain high amounts of protein and several minerals, including iron, zinc, selenium and manganese. They are also a good source of omega-3 fatty acids (25, 26, 27).

Summary:

Oysters, clams and mussels contain more than four times the RDA for vitamin B12 per serving. They are also rich in riboflavin and contain lower amounts of thiamine, niacin and folate.

Sources of vitamin B12 - cyanocobalamin

Against the background of vitamin B12 deficiency, various forms of anemia, diseases of the nervous system, and depression develop. Due to the preservation of the reserve of cyanocobalamin in the liver for 4-5 years, the pathology is rare and is mainly associated with hereditary disorders of vitamin metabolism. The required daily dosage of the vitamin is 1.8-2.8 mcg. Injection therapy or diet correction can compensate for the lack of a substance.

Food products containing vitamin B12.

List of products containing cyanocobalamin:

• meat by-products (liver, heart, stomach) - 26-60 mcg;
• seafood (octopus, mussels, shrimp) - 10-20 mcg;
• fatty fish (mackerel, herring) - 9-13 mcg;
• sea ​​fish (perch, cod) - 0.9-1.9 mcg;
• meat (beef, lamb, chicken) - 0.8-6 mcg;
• chicken eggs - 0.9 mcg;
• fermented milk products (yogurt, cottage cheese, sour cream, cheese) - 0.4-0.7 mcg;
• tofu - 2.7 mcg.

Legumes

Legumes are an excellent source of folate. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, and B6 (28).

Here's how much folate is in an 85-gram serving of various types of cooked legumes (29, 30, 31, 32, 33, 34, 35, 36):

• Black beans : 32% of RDI
• Chickpeas : 35% of RDI
• Edamame (immature soybeans) : 60% of RDI
• Green peas : 12% of RDI
• Red beans : 29% of RDI
• Lentils : 45% of RDI
• Pinto beans : 37% of RDI
• Roasted soybeans : 44% of RDI

Folate (or its synthetic form called folic acid) is important in reducing the risk of certain birth defects. Note that the RDI values ​​above are based on the recommended daily intake of 400 mcg, but pregnant women need 600 mcg daily (37).

Summary:

Most legumes, such as pinto beans, black beans and lentils, are rich in folate, a B vitamin that is important in reducing the risk of some birth defects.

Vitamin B groups

The B vitamin group consists of 11 elements, each of which has a different effect on the body; with a deficiency of these elements, performance and memory deteriorate, protective functions suffer, and serious diseases develop. Therefore, it is important to know how a lack of a particular substance manifests itself in order to adjust the diet in a timely manner.

Vitamin B1 content

Vitamin B1 (thiamine) is a source of energy, necessary to maintain the functioning of the brain, eliminates the manifestations of stress and nervous fatigue.
The recommended daily dose is 1.5–2 mg. Benefits of thiamine:

• participates in many metabolic processes, hematopoiesis;
• a necessary element for the normal development of a child;
• slows down the aging process, neutralizes the effects of toxic substances and negative environmental factors;
• prevents the accumulation of fat in liver cells, reduces the level of bad cholesterol;
• improves muscle tone, strengthens the heart muscle;
• strengthens the body's protective functions.

Vitamin B1 does not accumulate in the body, its content in food is low, so many people experience signs of thiamine deficiency. With a lack of this element, the condition of the epidermis worsens, itching, rashes, muscle weakness appear, you constantly want to sleep during the day, and you often experience a feeling of “goosebumps” on the skin.

With chronic vitamin deficiency, breathing becomes difficult, the heartbeat quickens even with minor physical exertion, appetite worsens, the liver increases in size, the immune system is weakened, and causeless anxiety and panic disturbs you.

Table of foods that contain thiamine

Thiamine is destroyed by heat treatment and in contact with metal objects, and does not tolerate salt and citric acid. Vitamin B1 is not absorbed in the body with excessive consumption of black tea, coffee, smokers and alcohol drinkers.

Regular inclusion of foods high in thiamine in the diet reduces the likelihood of developing Alzheimer's disease by 3 times.

Where is more vitamin B2

Vitamin B2 (riboflavin) is a natural antioxidant that supports cell health, normalizes metabolism, and supports optimal thyroid function. The daily norm for children is 0.3–1 mg, for adults – 1.1–1.3 mg. During pregnancy and breastfeeding, you need to consume at least 1.4–1.9 mg of this substance daily.

With a lack of this element, lips begin to crack, jams appear, the condition of hair and nails worsens, and serious ophthalmological diseases develop. Vitamin deficiency is accompanied by stomatitis, respiratory diseases, seborrhea, dermatitis, and psoriasis appear.

What foods are high in riboflavin?

Riboflavin is very important for the normal growth of children; if it is lacking, the child’s appetite worsens, and complete muscle atrophy often develops.

Vitamin B3

Vitamin B3 (PP, niacin, nicotinic acid) is used for medicinal purposes - it reduces the level of bad cholesterol, prevents the development of atherosclerosis, the appearance of blood clots, and improves blood supply to the brain.

Functions of nicotinic acid:

• takes part in the synthesis of estrogen, testosterone, insulin, progesterone;
• normalizes the functioning of the pancreas;
• improves joint mobility in arthritis, reduces the manifestation of migraines;
• slows down the growth of malignant tumors, the process of AIDS;
• eliminates symptoms of stress and depression;
• cleanses the body of toxins and toxic accumulations.

The daily intake for children is 6–11 mg; adolescents need 18–20 mg of this substance. For adults, the dose of nicotinic acid is 20–25 mg per day. Pregnant and breastfeeding women require 25 mg of niacin daily.

Nicotinic acid deficiency manifests itself in the form of excessive dry skin, redness of the extremities, and intense hair loss. With vitamin deficiency, white and yellow spots form on the nail plates, a person feels constant muscle weakness, immunity decreases, and with a lack of niacin, infertility develops.

List of products containing niacin

The main enemy of niacin is sugar; sweet tooth lovers should increase their daily doses of this substance.

What does vitamin B4 contain?

Vitamin B4 (choline) is synthesized in the liver and intestinal microflora, but this is not enough to cover all the body's needs. The required daily dose is 500–1000 mg.

Choline ensures the normal functioning of nerve fibers and the brain, reduces the level of bad cholesterol, speeds up metabolism, improves short-term memory, and reduces the likelihood of gallstones. Participates in the synthesis of male sex hormones, improves the quality of seminal fluid.

Vitamin deficiency manifests itself in the form of obesity, memory impairment, sexual dysfunction, and in lactating women, due to choline deficiency, lactation is disrupted. Gradually, fat begins to accumulate in the liver cells, which causes the development of cirrhosis.

Where is choline found?

Choline deficiency develops with excessive consumption of alcohol, water, sulfonamides, and high levels of estrogen.

What you need to know about vitamin B5

Vitamin B5 (pantothenic acid) is present in many foods, but its deficiency is rarely diagnosed. This substance accelerates metabolism and regeneration, slows down the aging process, and improves the functioning of the immune system. Pantothene stimulates the synthesis of adrenal hormones, improves brain activity, and reduces the toxic effects of medications.

Table of foods high in pantothene

The main manifestations of pantothenic acid deficiency are premature gray hair, pigmentation disorders, and severe itching of the hands. Children need to consume 3–5 mg of this substance daily, adults – 8 mg.

Vitamin B6 content in foods

Vitamin B6 (pyridoxine) is required for the synthesis of amino acids in the body, prevents the development of atherosclerosis, and reduces the manifestations of premenstrual syndrome. With its deficiency, a person feels constant fatigue, immunity decreases, the functioning of the heart and blood vessels worsens, and anemia develops.

With severe vitamin deficiency, the mucous membrane of the oral cavity becomes inflamed, herpes rashes appear, dermatitis and arthritis develop, the oiliness of the skin increases, and the person becomes irritable and aggressive.

The daily dose of pyridoxine for infants is 0.3–0.6 mg; children and adolescents require 0.7–1.4 mg. Adults – 2 mg.

Main sources of pyridoxine

Pregnant and lactating women, older people, and people taking medications with estrogen need more foods rich in vitamin B6.

Vitamin B7

Vitamin B7 (H, biotin) – is responsible for the condition of hair, nails, epidermis, prevents the development of diabetes, eliminates the manifestations of chronic fatigue, and participates in the process of burning fat deposits. With a lack of this substance, prolonged depression develops, a person becomes aggressive and irritable, nausea appears, and appetite decreases.

Where is biotin found most?

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Biotin deficiency can cause the development of hypotension, alopecia, and psoriasis. To avoid this, you need to consume at least 5 mg of this substance per day.

What foods contain vitamin B8

Vitamin B8 (inositol, inositol) maintains optimal intestinal microflora, reduces the likelihood of constipation, and breaks down fatty acids. Required for the normal functioning of the brain, it prevents the development of atherosclerosis.

Where is inositol found?

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The daily dose of inositol is 500 mg. With its deficiency, structural changes begin to occur in nerve receptors, serious mental disorders develop, and fats accumulate in liver cells.

Where is the most vitamin B9?

Vitamin B9 (folic acid) is an important element for the growth of children, it is responsible for the quality characteristics of the blood, but it is this element that the body most often lacks, which causes the development of anemia. In pregnant women, its deficiency can cause the development of the fetus to cease. Other signs of vitamin deficiency are a bright red tongue, yellow spots on the white of the eye, gastritis and enteritis develop, and memory deteriorates.

Daily doses of folic acid for children are 65–200 mcg, in adolescence – 300 mcg. Adults should consume at least 400 mcg; during pregnancy and breastfeeding, the dose should be increased to 500–600 mcg.

Where is folic acid found?

The daily intake of folic acid should be increased when taking contraceptives, diuretics and antibacterial drugs.

Sources of Vitamin B12

A sufficient supply of vitamin B12 (cyanocobalamin) ensures normal blood clotting, improves liver function, and reduces the level of bad cholesterol.

Children and adults require 3 mcg of cyanocobalamin per day, during pregnancy and lactation - 5 mcg. With a deficiency of vitamin B12, anemia develops, limbs begin to go numb, immunodeficiency develops, cholesterol accumulates in the vessels, and the regeneration process slows down. Vitamin deficiency often manifests itself in the form of increased sweating, vitiligo, and shortness of breath.

Where is cyanocobalamin found in large quantities?

Cyanocobalamin is the only member of group B that tolerates light and heat treatment well.

What does vitamin B17 contain?

Vitamin B17 (laetrile, amygdalin) is not recognized by traditional medicine, but it is widely used in traditional methods of treatment. Its main purpose is to destroy cancer cells and prevent the appearance of malignant tumors; it is found exclusively in products of plant origin, most often in seeds. Homeopaths recommend consuming 3000 mg of amygdalin per day.

Where can you find laetrile?

Important! Bones should not be included in the diet of children, pregnant and lactating women. To prevent an overdose of amygdalin, you need to consume more ascorbic acid and pure water.

Chicken and turkey

Turkey meat and chicken contain a lot of niacin and pyridoxine. White meat, such as breast, contains more of these two vitamins than dark meat (such as thigh) as shown in the table below.

A 100-gram serving of cooked, skinless chicken or turkey contains (38, 39, 40, 41):

*Content of B vitamins in chicken and turkey meat: Table

If you remove the fatty skin of poultry to cut calories, you shouldn't worry, since most B vitamins are found in the meat, not the skin (42, 43).

Summary:

Chicken and turkey (especially white meat) are rich in vitamins B3 and B6. Poultry also provides lower amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are found in the meat, not the skin.

List of products containing B3 - nicotinic acid

For digestive and cardiovascular disorders, chronic infectious diseases, hepatitis, pellagra, stress, pregnancy and breastfeeding, it is necessary to consume enough vitamin B3 (PP) with food. The content of the substance is high in mushrooms, nuts, meat, fish, seeds, and cereals.

The table lists products that cover the daily requirement (20-25 mg) of nicotinic acid.

Yogurt

Yogurt has high levels of riboflavin and B12. Although nutrient amounts vary by brand, a serving of yogurt contains the following amounts of B vitamins on average (44, 45, 46, 47):

*Content of B vitamins in different types of yogurt: Table

Keep in mind that when flavored, most frozen and refrigerated yogurts also contain 3-4 teaspoons of added sugars per serving. So consume them in moderation (45, 46, 47).

You can also sometimes find many dairy yogurt alternatives in stores, such as yogurt made from fermented soy milk, almond milk, and coconut milk. However, these foods (unless fortified) are generally not good sources of riboflavin or B12 (46).

Summary:

Yogurt is naturally rich in vitamins B2 and B12, but plant-based alternatives are not good sources of these vitamins unless further fortified. Limit your consumption of yogurt with sugar.

How to preserve the beneficial properties of food

Changes in the beneficial properties of vitamin B12 occur under the influence of culinary processing of the corresponding products. Whether they decrease or increase can be determined based on the method of preparation. For example, better absorption of food that contains cyanocobalamin occurs if it is consumed in boiled form. Fried foods, on the contrary, lose a valuable element and are considered less healthy.

The full amount of element B12 in beef after roasting is retained for 45 minutes. If you boil milk, the vitamin is retained only for 5 minutes after removal from heat.

Nutritional and brewer's yeast

Nutritional yeast and brewer's yeast are inactive, meaning you cannot use them to make bread. Rather, people use them to improve the taste and nutritional properties of dishes.

These yeasts naturally contain B vitamins and are often fortified with them (especially nutritional yeast). If they have added nutrients, you will see them in the ingredient list on the label.

Here's the B vitamin content of 2 tablespoons (16 to 30 grams) of these two types of yeast, although these values ​​vary by brand (48, 49):

*Content of B vitamins in nutritional and brewer's yeast: Table

Vegetarians and vegans typically use nutritional yeast because it's fortified with B12, which is hard to get if you don't eat animal products (50).

The nutty and cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewer's yeast, however, can be bitter and may be better suited for mixing into foods such as cocktails, salad dressings, or soups.

Summary:

Nutritional yeast and brewer's yeast contain large amounts of B vitamins, but a significant portion of these vitamins in nutritional yeast, including B12, are added. These products can be used to enhance the taste or add nutrients to other foods.

Precautions when taking vitamin B12

Any vitamin can give a negative reaction in the form of negative symptoms if used incorrectly. First of all, people who are hypersensitive to it are prohibited from taking synthetic supplements with this element. If there is no evidence that the body tolerates cyanocobalamin well, it is recommended to visit a doctor and conduct appropriate tests.

During pregnancy, drugs with a high content of vitamin B12 are not used, which can be explained by their teratogenic effect. Contraindications include thromboembolism and other blood diseases, such as erythremia and erythrocytosis.

If you exceed the dosage of a drug containing such an element, symptoms characteristic of food poisoning occur. These are headache, dizziness, increased general temperature, diarrhea, nausea and vomiting. Due to the fact that such symptoms are not specific only to excess B12, special diagnostics are carried out to detect the true source of the manifestations.

Pork

Like other meats, pork contains high levels of several B vitamins. It is especially high in thiamine, which is low in beef.

A 100g serving of pork tenderloin contains (51):

• Thiamine (B1) : 69% of RDI
• Riboflavin (B2) : 24% of RDI
• Niacin (B3) : 24% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Pyridoxine (B6) : 27% of the RDI
• Cobalamin (B12) : 14% of the RDI

To keep pork healthy, choose pork tenderloin, which contains much less fat and calories than fatty meats (52).

Summary:

Pork is especially rich in thiamine, riboflavin, niacin and B6. Pork tenderloin contains much less fat and calories than lard meat.

Interaction of B12 with other elements

Cyanocobalamin interacts poorly with some other vitamins, but there are also elements that increase its effectiveness. One of these is folic acid. If there is insufficient vitamin B12, this also affects the level of folic acid, since it remains in the body in an unusable form.

Another vitamin with which cyanocobalamin interacts is B7. Even with a sufficient amount of cyanocobalamin in the body, symptoms characteristic of deficiency may occur, which are caused by a lack of biotin (B7). For this reason, biotin is recommended to be taken during stress and physical activity.

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Vitamin B12 is absorbed by the intestines due to calcium, so such elements have a direct relationship. In some cases, with calcium deficiency, a loss of a small amount of cyanocobalamin is also observed. For example, with poor nutrition, acidity in the stomach increases, which provokes the neutralization of acid by consumed calcium. As a result, B12 absorption is impaired.

Enriched Cereals

Breakfast cereals often contain added vitamins, including B vitamins. Check the ingredient list for them (53).

The B vitamins most commonly added to grains are thiamine, riboflavin, niacin, B6, folate, and B12. Here are the amounts present in several popular brands (54, 55, 56):

*Content of B vitamins in popular breakfast cereal brands: Table

Keep in mind that many fortified breakfast cereals contain large amounts of added sugars and refined grains. Choose a product that has less than 5 grams of sugar per serving and a whole grain, such as whole wheat or whole oats, listed as the first ingredient.

Summary:

Thiamine, riboflavin, niacin, folate, B6 and B12 are often added to breakfast cereals. Some contain up to 100% of the RDA for these vitamins. However, it is important to choose breakfast cereals made from whole grains with minimal added sugar.

Symptoms and consequences of deficiency

Constant malaise is a characteristic symptom of deficiency. This may include mood swings and drowsiness even after light physical activity. Clinical manifestations are easily confused with signs of a depressive state, and for this reason a person is immediately referred to a consultation with a psychologist, and this is a mistake.

A person who has insufficient levels of cyanocobalamin in the body often experiences muscle weakness, tingling, and numbness in the skin of the arms and legs. The last symptom is caused by a decrease in the level of oxygen in the cells, which occurs against the background of insufficient production of red blood cells.

Trout

The meat of a freshwater fish called trout is rich in several B vitamins.

A cooked 100g serving of trout contains (57):

• Thiamine (B1) : 28% of the RDI
• Riboflavin (B2) : 25% of the RDI
• Niacin (B3) : 29% of RDI
• Pantothenic acid (B5) : 22% of the RDI
• Pyridoxine (B6) : 12% of the RDI
• Cobalamin (B12) : 125% of RDA

In addition, trout is an excellent source of protein, rich in omega-3 fats, and low in mercury (57, 58).

Summary:

Trout contains a lot of thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains adequate amounts of protein and omega-3 fats.

Sunflower seeds

Sunflower seeds are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word “pantos,” which means “everywhere,” because it is found in most plant and animal foods, but usually only in small quantities (59).

It is noteworthy that 28 grams of sunflower seeds contain 20% of the RDI for pantothenic acid. Sunflower seeds are also a good source of niacin, folate, and B6 (60).

Sunflower oil is an excellent source of pantothenic acid.

Here is a comparison of the B vitamin content of sunflower seeds and sunflower oil (60, 61):

*Content of B vitamins in sunflower seeds and sunflower oil: Table

Summary:

Sunflower seeds and sunflower oil are among the richest plant sources of pantothenic acid, while this B vitamin is found only in small amounts in other foods.

Where is the most vitamin B9 - folic acid

Folic acid is partially synthesized by intestinal microflora; the body obtains the rest of the substance from food.

Against the background of its deficiency, anemia develops, immunity and reproductive functions weaken, and complications during pregnancy are observed.

The daily intake of vitamin B9 is 200-400 mcg, and during heat treatment during cooking, part of the substance is destroyed.

Foods rich in folic acid.

The table lists foods that contain folic acid in excess:

Summarize

• Consuming adequate amounts of eight B vitamins helps you improve the quality of your health.
• Some top sources of B vitamins include: meat, liver, seafood, poultry, eggs, dairy products, legumes, green leafy vegetables, seeds and fortified foods such as breakfast cereals and nutritional yeast.
• If you limit your intake of some of the food groups listed above due to allergies or diet, your risk of B vitamin deficiency may increase.
• By including some of these 15 foods rich in B vitamins in your diet, you can avoid deficiency and improve your diet.

B vitamins

Signs of deficiency and excess of cyanocobalamin

Vitamin B 12 deficiency can cause anemia. The process of natural production of deoxyribonucleic acid is disrupted. A lack of cyanocobalamin may be associated with:

• refusal of meat and dairy foods;
• diseases of the gastrointestinal tract;
• taking anticonvulsants or birth control medications.

With a constant deficiency of cyanocobalamin, the process of hematopoiesis is disrupted, depression, insomnia, and loss of appetite occur. In particularly difficult cases, anemia is possible. At the first signs of illness, you should consult a doctor and undergo tests that will confirm a lack of vitamin.

Hypervitaminosis is less common; it is almost always associated with taking artificially synthesized drugs or chronic liver diseases. By eating a balanced diet, it is impossible to exceed the daily dose of cyanocobalamin.