Vitamin A, B1, B2, B3, B4, B5, B6, B7, B8, B9
A vitamin is a biological enzyme or its co-factor.
A biological enzyme is a molecule that enhances the speed of a specific biochemical reaction, in the human body, 1 million times! The enzyme itself is not consumed in the process.
The biological enzyme acts as an template upon which the reacting molecules attach briefly, before being converted to chemical products.
For such a biochemical reaction to take place, another molecule or atom called a co-factor is usually also required.
The co-factors in biochemical enzymatic reactions may be vitamins or ions of one of the basic elements, e. g. ions of zinc, copper, iron, magnesium, calcium, phosphorus, potassium, sodium, iodine, or selenium.
The basic elements may form crystals, i. e. aggregates of identical ions (atoms) forming a grid according to their specific chemical properties. Such an aggregate is called a mineral.
Both vitamins and minerals are necessary for the body to function properly. If your body does function properly, it means that it has received all the necessary vitamins and minerals.Sicknesses, diseases, or bodily injuries which won't heal may be a result of deficiencies in one or more vitamins or minerals. There is a whole catalogue of diseases that arises from vitamin or mineral deficiency.
It is a fact that a proportion of people with incurable diseases or bodily injuries may get well, simply by taking one single supplement pill of vitamins and minerals per day.
Vitamin A
Vitamin A (retinol) is a fat-soluble molecule that is important for the vision, a healthy development of the fetus, normal growth, the immune system, the mucus membrane, and the skin.
Sources of vitamin A are:
egg,
liver,
broccoli,
carrots,
spinach,
paprika,
green vegetables,
whole milk,
butter,
cheese,
fat fish (e.g. tuna, salmon, trout)
For the vitamin-A molecule to function properly, (the co-factor) zink is necessary. Sources of dietary zink is:
liver,
milk,
cheese,
nuts,
seeds,
grains,
legumes (peas, beans),
VITAMIN B1
Vitamin B1 (thiamin) is one of the eight water-soluble Vitamin Bs.
All living organisms need B1. All animals must obtain it from their diet. (Bacteria, fungi, and plants, synthesize their own B1.)
Under normal circumstances, the human body contains about 30 milligrams (mg) of B1.
However, B1 is water-soluble and, therefore, cannot be retained by the body for a long time (as compared to fat-soluble vitamins). Because of this, a daily supply of Vitamin B1 is warranted.
In cells, vitamin B1 is necessary for the convertion of carbohydrates (different sugars and starches) into the sugar glucose. Under normal circumstances, glucose is the sole fuel used by the brain.
In nerve and brain cells, B1 participates in the processes of signalling and memory. Over time, B1 deficiency may lead to beriberi.
Beriberi is a disease characterized by the loss of neural function.
Beriberi occurs primarily when people depend on (white) polished rice for most of their food. Polished rice lacks the seed coat (bran) of the rice, in which most of the B1 is present.
Most important natural sources of B1:
Milk
Whole grains
legumes (peas, beans)
Pork
Vitamin B2
Vitamin B2 (riboflavin) is one of the eight water-soluble vitamin Bs. Vitamin B2 is especially important as precursor for co-factors (FAD and FMN), participating in the energy metabolism of the body, including the metabolism of carbohydrates, fats, and proteins.
In addition to energy mtabolism, B2 is important for a proper functioning of the nervous system, vision, normal growth, the skin, nails, and hair.
Natural sources:
milk,
cheese,
liver,
kidneys,
legumes,
yeast,
meat
Symptoms of deficiency:
In humans, signs and symptoms of B2 (riboflavin) deficiency include cracked and red lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks at the corners of the mouth, and a sore throat.
A deficiency may also cause dry and scaling skin, fluid in the mucous membranes, and iron-deficiency anemia. The eyes may also become bloodshot, itchy, watery and sensitive to bright light.
Riboflavin deficiency is classically associated with the oral-ocular-genital syndrome. Angular cheilitis, photophobia, and scrotal dermatitis are the classic remembered signs.
Vitamin B2 deficiency directly affects a person's energy level.
Don't forget that vitamins and minerals are relatively cheap in the form of supplements (pills). If you are looking for supplements, look for quality brands.
VITAMIN B3
The vitamin B3 (niacin or nicotinic acid) is one of the eight water-soluble vitamin Bs. The human liver can synthesize one milligram niacin from 60 milligrams tryptophan, present in proteins.
Both of the two molecules niacin (present in many dietary supplements) and nicotinamide are considered vitamin B3. And, both molecules are convertible to the co-factors NAD and NADP (nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide phosphate).
The co-factors NAD and NADP transfer electrons from one molecule to another. These electrons are basically the same type as electrons in an electric current. This internal transfer of energy from food molecules is very important for the body's energy supply.
The NAD molecule is important in catabolism (consumption) of fat, carbohydrate, protein, and alcohol, as well as cell signaling and DNA repair.
The NADP molecule is important in anabolism (production) reactions such as fatty acid synthesis and cholesterol synthesis (which is part of the synthesis of some hormones).
Together, co-factors NAD and NADP participate in about 150 different biochemical reactions.
Body parts with high energy requirements (e.g. the brain, working muscles) or body parts with high turnover rate (like the rapid replacement of the epidermal cells of the skin and the inside of intestines) are usually most susceptible to B3 deficiency.
B3 is important for the repair of DNA (the hereditary material) in cells. This ability may be important in the body's natural ability to avoid cancer.
The most important natural sources:
meat (cow, chicken)
egg,
milk,
legumes (peas, beans),
wholemeal bread
Too little niacin in the diet can cause nausea, skin and mouth lesions, anemia, headaches, and tiredness.
Maize (corn) is low in B3 content.
Chronic niacin deficiency leads to a disease called pellagra. It is characterized by diarrhea, dermatitis, and dementia, as well as lesions on the lower neck, hyperpigmentation, thickening of the skin, inflammation of the mouth and tongue, digestive disturbances, amnesia, delirium, and eventually death, if left untreated.
Niacin in dietary supplements should not exceed 32 milligrams (mg) per day.
Vitamin B4:
Vitamin B4 (adenine, a nucleobase) is NOT considered a true vitamin because it is synthesized by the human body, itself.
Hence, it is usually not present i dietary supplements.
VITAMIN B5
Vitamin B5 (pantothenic acid or pantothenate) is one of the eight water-soluble vitamin Bs. Pantothenic acid is part of coenzyme A (CoA), which is absolutely necessary in the human energy metabolism.
Also, pantothenic acid is important in processes involving the production of cholesterol, bile salts and hormones.
The name pantothenic acid is derived from Greek pantothen (πάντοθεν), which means "from everywhere." This name (which has nothing to do with its chemical properties) signalizes that small quantities of pantothenic acid are found in nearly every food. Therefore, deficiancy in vitamin B5 is very rare.
Most important natural sources:
meat,
liver,
kidneys,
egg,
whole grains (with seed coat)
vegetables (broccoli, avocado)
The recommended limit for pantothenic acid in dietary supplements is 15 milligrams (mg) per day. The recommended amount in dietary supplements is only 5 milligrams (mg) per day.
VITAMIN B6
Vitamin B6 (pyridoxine) is one of the eight water-soluble vitamin Bs. After absorption, the pyridoxine molecule is converted into its active form, pyridoxal phosphate (PLP), which is a cofactor.
The molecule PLP is a cofactor in many enzymatic reactions. Enzymatic reactions cannot proceed without the enzyme and its cofactor. Both is necessary for the reaction, but neither is consumed in the process.
The PLP molecule is important in a number of reactions including neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis, gene expression, and the release of glucose from glycogen.
The liver is where all these reactions take place. Hence, the liver is a very important organ. Consumption of too much alcohol over prolonged periods of time not only kill brain cells; it destroys cells in the liver as well.
Neurotransmitters are the molecules transmitting nerve impulses from nerve cells to the brain.
The histamine molecule is involved in the inflammatory response (bacterial and non-bacterial), e.g. when a wound occurs. It plays an important part in the body's reaction towards tissue damage.
This makes B6 a very important vitamin. In the case of an injury or bacterial infection (damaging cells), B6 is warranted for the repair of that damage. This is one very important function of PLP.
PLP is necessary in the synthesis of the body's oxygen carrier, the hemoglobin molecule, present in red blood cell.
Also, PLP is necessary for the synthesis of glucose from the body's own carbohydrate reserve, glycogene (present in muscles and in the liver).
In addition, PLP is necessary in the energy metabolism of proteins and carbohydrates, making these categories of molecules available as fuel.
Most important natural sources:
liver,
egg,
poultry,
fish,
grains
The recommended upper limit for vitamin B6 in dietary supplements are 25 milligrams (mg).
VITAMIN B7
Vitamin B7 (biotin) is one of eight water-soluble vitamin Bs. Biotin act as a cofactor in enzymatic reactions (see article: A vitamin is a biological enzyme or its cofactor).
Biotin is important in fatty acid synthesis, amino acid catabolism, and gluconeogenesis.
Fatty acid synthesis is the body's own production or modification of fatty acids for its own use. The body has the ability to convert excess sugars into fat, storing it in cells specialized for fat storage. Also, the body utilizes modified fatty acids as the components of cell membranes. All cell membranes are largely made up of modified fatty acids.
Amino acid catabolism refers to the consumption of amino acids for energy or other purposes. Amino acids are the building blocks of proteins. All proteins are made from long chains (series) of amino acids.
Gluconeogenesis refers to the synthesis (production) of the sugar molecule glucose from lactate (lactic acid) and other non-carbohydrates. The body synthesizes lactic acid from glucose when performing rather intense physical tasks (high intensity). By pathway of gluconeogenesis the lactic acid (lactate) molecule is converted back to glucose, making it available for the body once more.
Biotin deficiency is rare because, usually (but not always), intestinal bacteria produce biotin in excess of the body's daily requirements. For that reason, health agencies in many countries do not prescribe a recommended daily intake of biotin.
However, pregnancy and lactation (breast feeding) may be associated with an increased demand for biotin. Several studies have reported that possible biotin deficiency during pregnancy may cause cleft palate (or other birth defects).
Embryos, fetuses and infants are more sensitive to biotin deficiency. Therefore, even a small reduction in a pregnant (or breast feeding) mother's biotin levels may cause a serious consequence in the fetus (or infant).
Smoking and drinking seem to reduce biotin levels, making extra intake necessary.
The daily consumption of two or more raw eggs may reduce biotin levels.
Biotin is often recommended as a dietary supplement for strengthening hair and nails, though scientific data supporting this outcome are weak. Nevertheless, biotin is found in many cosmetics and health products for the hair and skin.
Deficiency symptoms in adults are usually mild.
Sources of vitamin B7 (biotin):
egg,
liver,
kidneys,
avocado,
maize (corn),
leafy green vegetables,
brown rice,
According to the British Food Standard Agency (FSA) a safe and sufficient daily intake from dietary supplements may be in the range of 10 to 200 micrograms (µg).
VITAMIN B8
Vitamin B8 (inositol) is not considered one of the eight water-soluble vitamin Bs.
This molecule is produced in sufficient amounts by the body itself.
VITAMIN B9
Vitamin B9 (folic acid or folate) is one of the eight water-soluble vitamin Bs. In the body, folic acid is modified to the molecule tetrahydrofolic acid (THF).
THF is important in the synthesis and repair of DNA (the hereditary material). It is especially important in rapid cell division and growth, such as in infancy and pregnancy. Children and adults both require folic acid to produce healthy red blood cells, thereby preventing anemia.
The prominent role of the products of THF in DNA metabolism is crucial to almost all types of cell division. Therefore, THF is especially important during pregnancy, infancy, and childhood, when cell divison is particulaily rapid and pronounced.
Of utmost importance is the cell divisions taking place immediately after the fertilization of the egg. When the fertilized egg (zygote) is proceeding to cell division (dividing into 2, 4, 8, 16, 32 cells etc.) it is absolutely necessary for these cells (called the embryo) to contain THF.
The name folic acid derives from the Latin word folium, meaning leaf. The biochemists who discovered this vitamin molecule, in the 20th century, first found it in leafy green vegetables.
Most important natural sources:
spinach, broccoli, asparagus (leafy green vegetables),
egg yolk
avocado
liver,
kidney
peas
Folic-acid deficiency may result in many health problems. The most notable one being neural tube defects in developing embryos.
PREGNANCY
Adequate folate (folic acid) intake during the preconception period (which is the time right before a woman becomes pregnant) helps protect against a number of defects, including neural tube defects, which are the most notable birth defect that occurs from folate deficiency.
Neural tube defects are severe abnormalities of the central nervous system that develop in the fetus during the first few weeks of pregnancy, resulting in malformations of the spine, skull, and brain. The most common neural tube defects are spina bifida and anencephaly (without brain).
The risk of neural tube defects is significantly reduced when supplemental folic acid is consumed in addition to a healthy diet before conception and during the first month after conception. Supplementation with folic acid has also been shown to reduce the risk of heart defects at birth, cleft lips, limb defects, and urinary tract anomalies.
Folate deficiency during pregnancy may also increase the risk of subfertility (decreased fertility or infertility), fetal growth retardation, spontaneous abortion, preterm delivery, pregnancy complications (such as placental abruption: the release of the placenta from the uterus), and low birth weight.
Women who could become pregnant are advised to eat foods with folic acid or take supplements in addition to eating folate-rich foods, before pregnancy, in order to reducing the risk of serious birth defects.
Folic acid supplements may also protect the fetus against disease when the mother is battling a disease or taking medications or smoking during pregnancy.
Taking 400 micrograms (µg) of synthetic folic acid daily from foods and/ or supplements has been suggested for all non-pregnant women, in order to have adequate folic acid intake, even in case of unplanned pregnancies.
400 micrograms (µg) may be obtained from food by eating about 400 grams of the above mentioned food, every day.
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