What are vitamins responsible for? Video: Vitamins for the heart and blood vessels for stroke, heart attack, coronary artery disease, hypotension, atherosclerosis. Everything for health

International name – Vitamin A, in dietary supplement form also called retinol.

Fat-soluble vitamin, an essential component for healthy growth, formation of tissues of bones and teeth, cell structure. It is of great importance for night vision, necessary for protection against infections of the tissues of the respiratory, digestive and urinary tracts. Responsible for the beauty and youth of the skin, healthy hair and nails, visual acuity. Vitamin A is absorbed in the body in the form of retinol, which is found in liver, fish oil, egg yolk, dairy products and added to margarine. Carotene, which is converted into retinol in the body, is found in many vegetables and fruits.

History of discovery

The first prerequisites for the discovery of Vitamin A and the consequences of its deficiency appeared in 1819, when the French physiologist and psychologist Magendie noticed that dogs receiving poor nutrition, are more likely to develop corneal ulcers and have a higher mortality rate.

In 1912, British biochemist Frederick Gowland Hopkins discovered hitherto unknown substances in milk that were not like fats, carbohydrates, or proteins. Upon closer examination, it turned out that they contributed to the growth of laboratory mice. Hopkins received the Nobel Prize in 1929 for his discoveries. In 1917, Elmer McCollum, Lafayette Mendel, and Thomas Burr Osborne also saw similar substances when studying the role of dietary fats. In 1918, these “extra substances” were discovered to be fat-soluble, and in 1920 they were finally given the name Vitamin A.

Vitamin A Rich Foods

Indicated approximate availability in 100 g of product

Daily requirement for vitamin A

Recommendations for daily use Vitamin A supplements are based on the amount needed to provide a supply of retinol for several months ahead. This reserve maintains the normal functioning of the body and ensures healthy functioning reproductive system, immunity, vision and gene activity.

In 1993, the European Scientific Committee on Nutrition published recommended intakes for vitamin A:

Many European nutrition committees, such as the German Nutrition Society (DGE), recommend 0.8 mg (800 mcg) of vitamin A (retinol) per day for women, and 1 mg (1000 mcg) for men. Since vitamin A plays a significant role in the normal development of the embryo and newborn, pregnant women are advised to take 1.1 mg of vitamin A starting from the 4th month of pregnancy. Women who are breastfeeding should receive 1.5 mg of vitamin A per day.

In 2015, the European Food Safety Authority (EFSA) established that the daily intake of vitamin A should be 750 mcg for men, 650 mcg for women, and for newborns and children - from 250 to 750 mcg of vitamin A per day, taking into account age . During pregnancy and lactation, an additional amount of vitamin that should enter the body due to the accumulation of retinol in the tissues of the fetus and mother, as well as the entry of retinol into breast milk, were given at 700 and 1,300 mcg per day, respectively.

In 2001, the American Food and Nutrition Council also established the recommended intake of vitamin A:

As we can see, although the amount varies according to different organizations, the approximate daily intake of vitamin A remains at the same level.

The need for vitamin A increases with:

1 weight gain;
2 intense physical labor;
3 working night shifts;
4 participation in sports competitions;
5 stressful situations;
6 working in poor lighting conditions;
7 additional strain on the eyes from monitors;
8 pregnancies, breastfeeding;
9 problems with the gastrointestinal tract;
10 ARVI.

Physical and chemical properties

Vitamin A is a fat-soluble vitamin that is part of a group of molecules with a similar structure - retinoids - and occurs in several chemical forms: aldehydes (retinal), alcohol (retinol) and acid (retinoic acid). In animal foods, the most common form of vitamin A is an ester, primarily retinyl palmitate, which is synthesized into retinol in the small intestine. Provitamins - biochemical precursors of vitamin A - are present in foods plant origin, they are components of the carotenoid group. Carotenoids are organic pigments that occur naturally in plant chromoplasts. Less than 10% of 563 known to science Carotenoids can be synthesized into vitamin A in the body.

Vitamin A is a fat-soluble vitamin. That's what they call it group of vitamins, for the assimilation of which the body requires the intake of dietary fats, oils or lipids. These include, for example, cooking oils, nuts, fish, meat, avocados.

Dietary vitamin A supplements often come in the form of oil-filled capsules to ensure the vitamin is fully absorbed by the body. People who don't eat enough dietary fat are more likely to be deficient in fat-soluble vitamins. Similar problems can occur in people with poor fat absorption. Fortunately, fat-soluble vitamins are found naturally in foods that contain fat. Thus, when good nutrition Deficiency of such vitamins is rare.

In order for vitamin A or carotene to enter the blood in the small intestine, it is necessary that they, like other fat-soluble vitamins, combine with bile. If the food at this moment contains little fat, then little bile is secreted, which leads to malabsorption and loss of up to 90 percent of carotene and vitamin A in feces.

From plant food Approximately 30% of beta-carotene is absorbed, approximately half of beta-carotene is converted into vitamin A. From 6 mg of carotene in the body, 1 mg of vitamin A is formed, therefore the conversion factor of the amount of carotene into the amount of vitamin A is 1:6.

Beneficial properties of vitamin A

Vitamin A performs several functions in the body. The most famous is its effect on vision. Retinyl ester is transported to the retina, which is located inside the eye, where it is processed into a substance called 11-cis-retinal. Next, 11-cis-retinal ends up in the rods (one of the photoreceptors), where it combines with the protein opsin and forms the visual pigment “rhodopsin”. Rods containing rhodopsin can detect even very small amounts of light, making them essential for night vision. Absorption of a photon of light catalyzes the transformation of 11-cis-retinal back to all-trans-retinal and results in its release from the protein. This sets off a chain of events leading to the generation of an electrochemical signal to the optic nerve, which is processed and interpreted by the brain. The lack of retinol available to the retina results in impaired dark adaptation known as " night blindness».

Vitamin A in the form of retinoic acid plays an important role in the regulation of gene expression. Once retinol is taken up by the cell, it can be oxidized to retinal, which is oxidized to retinoic acid. Retinoic acid is a very potent molecule that binds to various nuclear receptors to initiate or inhibit gene expression. Through the regulation of the expression of specific genes, retinoic acid plays an important role in cell differentiation, one of the most important physiological functions.

Vitamin A is needed for the normal functioning of the immune system. Retinol and its metabolites are needed to maintain the integrity and functioning of skin cells and mucous membranes (respiratory, digestive and urinary systems). These tissues serve as a barrier and are the body's first line of defense against infections. Vitamin A plays a central role in the development and differentiation of white blood cells, lymphocytes, which are key agents in the immune system response.

Vitamin A is essential during embryonic development, being directly involved in the growth of limbs, heart formation, eyes and ears of the fetus. In addition to this, retinoic acid affects the expression of the gene responsible for growth hormone. Both a deficiency and an excess of vitamin A can cause birth defects.

Vitamin A is used for the normal process of stem cells developing into red blood cells. In addition, vitamin A probably improves the mobilization of iron from reserves in the body, directing it to the developing red blood cell. There, iron is included in hemoglobin, the oxygen carrier in red blood cells. Vitamin A metabolism is thought to interact with zinc and iron in several ways. Zinc deficiency may result in decreased amount of retinol transported, decreased release of retinol in the liver, and decreased conversion of retinol to the retina. Vitamin A supplements have a beneficial effect on iron deficiency (anemia) and improve iron absorption among children and pregnant women. The combination of vitamin A and iron appears to treat anemia more effectively than supplemental iron or vitamin A alone.

Recent studies have shown that vitamin A, carotenoids, and provitamin A carotenoids may be effective antioxidants in preventing the development of heart disease. The antioxidant activity of vitamin A and carotenoids is provided by the hydrophobic chain of polyene units, which can quench singlet oxygen (molecular oxygen with higher activity), neutralize thiyl radicals, and stabilize peroxyl radicals. Briefly, the longer the polyene chain, the higher the stability of the peroxyl radical. Because of their structure, vitamin A and carotenoids can be oxidized when O2 tension increases and are thus the most effective antioxidants at low oxygen tensions, which are characteristic of physiological levels found in tissues. Overall, epidemiological evidence suggests that vitamin A and carotenoids are important dietary factors for reducing the incidence of heart disease.

The European Food Safety Authority (EFSA), which provides scientific advice to policymakers, has confirmed that the following health benefits have been observed from consuming vitamin A:

normal cell division;
normal development and functioning of the immune system;
maintaining normal condition skin and mucous membranes;
maintaining vision;
normal iron metabolism.

Vitamin A has a high compatibility with vitamins C and E and the minerals iron and zinc. Vitamins C and E protect vitamin A from oxidation. Vitamin E increases the absorption of vitamin A, but only in cases where vitamin E is consumed in small amounts. High levels of vitamin E in the diet, in turn, impair the absorption of vitamin A. Zinc helps the absorption of vitamin A by taking part in its conversion into retinol. Vitamin A enhances the absorption of iron and affects the use of iron reserves present in the liver.

Vitamin A also combines well with vitamins D and K2, magnesium and dietary fat. Vitamins A, D and K2 work synergistically to support immune health, promote adequate growth, maintain bone and teeth health, protect soft fabrics from calcification. Magnesium is essential for the production of all proteins, including those that interact with vitamins A and D. Many of the proteins involved in vitamin A metabolism and the receptors for both vitamins A and D function correctly only in the presence of zinc.

Vitamins A and D also work together to regulate the production of certain vitamin-dependent proteins. Once vitamin K activates these proteins, they help mineralize bones and teeth, protect arteries and other soft tissues from abnormal calcification, and protect against cell death.

Products containing vitamin A are best consumed with foods that contain “healthy” fat. For example, spinach, which is high in vitamin A and lutein, is recommended to be combined with avocado. The same goes for lettuce and carrots, which pair well with avocados in salads. Typically, animal products rich in vitamin And they already contain a certain amount of fat sufficient for its normal absorption. As for vegetables and fruits, it is recommended to add a small amount vegetable oil in a salad or freshly squeezed juice - this way we will be sure that the body will receive essential vitamin in full quantity.

It is worth noting that best source vitamin A in particular, as well as others useful substances, is a balanced diet and natural products, not dietary supplements. When using vitamins in medicinal form, it is very easy to make a mistake with the dosage and get large quantity than the body needs. And an excess of a particular vitamin or mineral in the body can have very serious consequences. The risk of developing oncological diseases, get worse general state body, metabolism and functioning of organ systems are disrupted. Therefore, the use of vitamin tablets should be carried out only when necessary and after consultation with a doctor.

Application in medicine

Consumption of large amounts of vitamin A is prescribed in the following cases:

for vitamin A deficiency, which can occur in people with protein deficiency, diabetes, overactive thyroid, fever, liver diseases, cystic fibrosis, or an inherited disorder called abelatipoproteinemia.
for breast cancer. Premenopausal women with a family history of breast cancer who consume high level Vitamin A in your diet is thought to reduce your risk of developing breast cancer. It is not known whether taking vitamin A as a dietary supplement has a similar effect.
for cataracts. Research shows that a high intake of vitamin A in the diet leads to a reduced risk of developing cataracts.
for diarrhea caused by HIV. Taking vitamin A along with regular medications appears to reduce the risk of death from diarrhea in HIV-infected children with vitamin A deficiency.
for malaria. Taking vitamin A orally reduces symptoms of malaria in children under 3 years of age in areas where malaria is common.
with measles. Taking vitamin A orally reduces the risk of complications or death from measles in children with measles and vitamin A deficiency.
for precancerous lesions in the mouth (oral leukoplakia). Research shows that taking vitamin A may help treat precancerous lesions in the mouth.
during recovery after laser eye surgery. Taking vitamin A orally along with vitamin E improves healing after laser eye surgery.
for complications after pregnancy. Taking vitamin A reduces the risk of diarrhea and fever after pregnancy in undernourished women.
for complications during pregnancy. Taking vitamin A orally reduces the risk of death and night blindness during pregnancy in women with poor nutrition.
for eye diseases affecting the retina (retinitis pigmentosa). Research shows that taking vitamin A may slow the progression of eye diseases that cause damage to the retina.

The pharmacological form of vitamin A can vary. In medicine, it is found in the form of dragees, drops for internal administration, drops for oral administration in oil form, capsules, an oil solution for intramuscular administration, an oil solution for oral administration, and in the form of film-coated tablets. Vitamin A is taken for prevention and medicinal purposes, usually 10-15 minutes after meals. Oil solutions are taken in case of impaired absorption into the gastrointestinal tract or in severe cases of the disease. In cases where long-term treatment is necessary, a solution for intramuscular injections combined with capsules. In pharmacology, the amount of vitamin A is often indicated in International Units. For mild and moderate avitaminosis, adults are prescribed 33 thousand International Units per day; for hemeralopia, xerophthalmia - 50-100 thousand IU/day; children - 1-5 thousand IU/day, depending on age; for skin diseases in adults - 50-100 thousand IU/day; children - 5-20 thousand IU/day.

ethnoscience advises using vitamin A as a remedy for flaky and unhealthy skin. For this it is recommended to use fish fat, liver, butter and eggs, as well as vegetables rich in vitamin A - pumpkin, apricot, carrots. A good remedy to make up for the deficiency is freshly squeezed carrot juice with the addition of cream or vegetable oil. Another folk remedy for obtaining the vitamin is considered to be a decoction of tubers of the tall belly - it is used as a tonic, restorative and antirheumatic agent. They are also considered a valuable source of vitamin A, as well as other beneficial substances. flax seeds, which are used internally and as part of external masks, ointments and decoctions. According to some reports, a high amount of vitamin A is contained in carrot tops, even more than in the fruit itself. It can be used in cooking, as well as make a decoction, which is used internally as a course for a month.

Latest Scientific Research on Vitamin A:

Researchers from Medical School Case Western Reserve University found that uncontrolled vitamin A metabolism in the intestines can cause dangerous inflammation. The discovery establishes a link between diet composition and the inflammatory diseases Crohn's disease and inflammatory bowel syndrome.

Researchers have found a branch point in the vitamin A metabolic pathway that depends on a specific protein called ISX. The beginning of the journey is beta-carotene, a pigmented, highly nutritious substance responsible for the color of sweet potatoes and carrots. Beta carotene is converted to vitamin A in digestive tract. From there, the largest proportion of vitamin A is delivered to other tissues, providing good vision and others important functions. When studying mice that had ISX removed, scientists noticed that this protein helps the body balance this process. Protein helps small intestine determine how much beta-carotene is needed to meet the body's need for vitamin A. Immune cells rely on this control mechanism to properly respond to foods entering the small intestine. This provides an effective barrier against potential food hazards. Researchers have found that when ISX is missing, immune system cells in the digestive tract begin to overreact to a beta-carotene-rich diet. Their results prove that ISX is a major link between what we eat and gut immunity. The scientists concluded that removing the ISX protein accelerates the expression of the gene that converts beta carotene to vitamin A by 200 times. Because of this, mice with deleted ISX received an excess of vitamin A and began to convert it into retinoic acid, a molecule that regulates the activity of many genes, including those that form immunity. This caused localized inflammation as immune cells filled the area in the intestines between the stomach and colon and began to multiply. This severe inflammation spread to the pancreas and caused immunodeficiency in mice.

Recent research shows that vitamin A increases the activity of β-cells that produce insulin. Scientists have discovered that beta cells that produce insulin have a high number of receptors on their surface that are sensitive to vitamin A. The researchers believe that the reason for this is that vitamin A plays great importance in the development of beta cells in the first stages of life, as well as for proper functioning throughout the rest of life, especially during pathophysiological conditions - that is, in some inflammatory diseases.

To study the importance of vitamin A in diabetes, the researchers worked with mouse insulin cells. healthy people and people with type 2 diabetes. Scientists blocked the receptors in fragments and gave patients some sugar. They saw that the cells' ability to secrete insulin was deteriorating. The same trend could be observed when comparing insulin cells from donors with type 2 diabetes. Cells from patients with type 2 diabetes were less able to produce insulin compared to cells from people without diabetes. Scientists have also discovered that beta cells' resistance to inflammation is reduced in the absence of vitamin A. When there is no vitamin A at all, the cells die. This research may also have implications for some types of type 1 diabetes, where beta cells are poorly developed in the early stages of life. “As it became clear after studies with animals, newborn mice need vitamin A for the full development of their beta cells. We are almost sure that similar things happen in humans. Children, in their diet, need to receive required amount vitamin A,” said Albert Salehi, senior researcher at the Diabetes Center at Lund University in Sweden.

Scientists from Lund University in Sweden have discovered a previously unexplored effect of vitamin A on human embryonic development. Their research demonstrates that vitamin A has an effect on education blood cells. A signaling molecule known as retinoic acid is a derivative of vitamin A that helps determine how different types tissues in the growing fetus.

An unprecedented study from the laboratory of Professor Niels-Bjarne Woods at the Lund Stam Cell Center in Sweden showed the effect of retinoic acid on the development of red blood cells, white blood cells and platelets from stem cells. In laboratory conditions, stem cells were influenced by certain signaling molecules, transforming into hematopoietic cells. Scientists have noticed that high levels of retinoic acid rapidly reduce the number of blood cells produced. The reduction in retinoic acid, in turn, increased blood cell production by 300%. Despite the fact that vitamin A is needed for normal course pregnancy, it has been established that excess vitamin A harms the embryo, introducing the risk of developing malformation or stopping pregnancy. In view of this, pregnant women are strongly advised to control the consumption of foods containing large amounts of vitamin A in the form of retinoids, such as liver. “The results of our study show that vitamin A in large quantities has a negative effect on hematopoiesis. This suggests that pregnant women should additionally avoid excessive intake of vitamin A,” says Nils-Bjarne Woods.

This is one of the main components that ensure healthy and toned skin. When you receive a sufficient amount of vitamin, you can forget about problems such as skin laxity, dark spots, acne, acne, dryness.

Vitamin A in pure, concentrated form can be easily found in pharmacies, in the form of capsules, oil solutions and ampoules. It's worth remembering that it's enough active ingredient, therefore it should be used with caution, and preferably after 35 years. Cosmetologists advise making masks containing vitamin A during the cold season and once a month. If there are contraindications to the use of pharmaceutical vitamin A in masks, you can replace it natural products who are rich in this vitamin– viburnum, parsley, spinach, egg yolks, dairy products, pumpkin, carrots, fish oil, algae.

There are many recipes for masks with vitamin A. They often contain fat-containing substances - olive oil, fatty sour cream, Burr oil. Vitamin A ( oil solution and retinol acetate) has good compatibility with aloe juice, oatmeal and honey. To eliminate facial wrinkles and bruises under the eyes, you can use a mixture of vitamin A and any vegetable oil, or the drug Aevit, which already contains both vitamin A and vitamin E. Good preventive and remedy for acne - a mask with ground lentils, vitamin A in an ampoule or a small amount zinc ointment, applied 2 times a month. In the presence of allergic reactions, open wounds and skin damage or any skin diseases, you should refrain from using such masks.

Vitamin A is also good for healthy nails when mixed with other ingredients. For example, you can prepare a hand mask with liquid vitamins A, B and D, rich hand cream, coconut oil, lemon juice and a drop of iodine. This mixture should be applied to the skin of the hands and nail plates, massaged for 20 minutes and left to absorb. Regularly performing this procedure will improve the condition of your nails and hands.

The impact of vitamin A on the health and beauty of hair should not be underestimated. It can be added to shampoos (immediately before each procedure, to avoid oxidation of the substance when adding it to a whole package of shampoo), to masks - to increase the shine and softness of the hair. As in facial masks, vitamin A is recommended to be combined with other ingredients - vitamin E, various oils, decoctions (chamomile, horsetail), starch (for softness), mustard or pepper (to accelerate hair growth). These products should be used with caution by those who are allergic to pharmaceutical vitamin A and those whose hair is prone to excessive oiliness.

Vitamin A in animal, plant and industrial production

Found in green grass, alfalfa and some fish oils, vitamin A, otherwise known as retinol, is one of the nutrients essential to poultry health. Vitamin A deficiency leads to poor plumage along with weakness, problems with the eyes and beak, even their damage. Another important factor for production is that lack of vitamin A can slow growth.

Vitamin A has a relatively short shelf life and, as a result, dry foods stored for extended periods of time may not contain sufficient amounts of the vitamin. After illness or stress, birds' immune systems are very weak. By adding a short course of vitamin A to food or water, it can prevent further illness, since without sufficient vitamin A, birds are susceptible to a number of harmful pathogens.

Vitamin A is also necessary for healthy growth of mammals, maintaining good appetite, coat condition and immunity.

it is the first vitamin discovered by man;
Polar bear liver is so rich in vitamin A that eating a whole liver can be fatal to humans;
An estimated 259 to 500 million children lose their vision each year due to vitamin A deficiency;
in cosmetics, vitamin A is most often found under the names retinol acetate, retinyl linoleate and retinyl palmitate;
Vitamin A-fortified rice, developed about 15 years ago, could prevent hundreds of thousands of cases of blindness in children. But due to concerns about genetically modified products, it never went into production.

Dangerous properties of vitamin A, its contraindications and warnings

Vitamin A is quite resistant to high temperatures, but is destroyed by direct sunlight. Therefore, it is necessary to store foods rich in vitamins, as well as medical nutritional supplements, in a dark place.

Signs of Vitamin A deficiency

Vitamin A deficiency usually occurs due to insufficient consumption of foods with high content vitamin A, beta-carotene or other provitamin A carotenoids; which are metabolized into vitamin A in the body. In addition to dietary problems, excess alcohol consumption and malabsorption may cause vitamin A deficiency.

The earliest sign of vitamin A deficiency is blurred vision in the dark, or night blindness. Severe or long-term vitamin A deficiency causes changes in corneal cells that eventually lead to corneal ulcers. Vitamin A deficiency among children in developing countries is a leading cause of blindness.

Vitamin A deficiency is also associated with immunodeficiency, reducing the ability to fight infections. Even children with mild vitamin A deficiency have a higher incidence of the disease respiratory diseases and diarrhea, as well as higher mortality rates from infectious diseases (especially measles) compared with children who consume adequate amounts of vitamin A. In addition, vitamin A deficiency can cause impaired growth and bone formation in children and adolescents. In smokers, a lack of vitamin A may contribute to the development of chronic obstructive pulmonary disease (COPD) and emphysema, which are thought to increase the risk of lung cancer.

Signs of excess Vitamin A

Acute vitamin A hypervitaminosis, caused by very high doses of retinol, which is rapidly absorbed and slowly eliminated from the body, is relatively rare. Symptoms include nausea, headache, fatigue, loss of appetite, dizziness, dry skin and swelling of the brain. There are studies that prove that long-term excess vitamin A in the body can lead to the development of osteoporosis. Some synthetic retinol derivatives (eg, tretinat, isotretinoin, tretinoin) can cause defects in the embryo and should not be used during pregnancy or when trying to conceive. In such cases, beta-carotene is considered the safest source of vitamin A.

Findings from the Beta-Carotene and Retinol Efficacy Trial (CARET) suggest that long-term supplementation with vitamin A (retinol) and beta-carotene should be avoided. long term people with high risk development of lung cancer, such as smokers and people exposed to asbestos.

Interaction with other drugs

Vitamin A, which has already entered the blood, begins to quickly break down if the body lacks vitamin E. And if there is a lack of vitamin B4 (choline), then vitamin A is not stored for future use. Antibiotics are thought to slightly reduce the effects of vitamin A. Vitamin A may also increase the effects of a substance called isotretinoin and lead to severe side effects.

We have collected the most important points about vitamin A in this illustration and would be grateful if you share the picture in social network or blog, with a link to this page:

We all know that vitamins are essential for the human body. Their deficiency leads to vitamin deficiency and the development of characteristic systemic diseases. An excess of components can also cause significant damage. But what are vitamins responsible for? certain groups, not many people know. People think that by taking multivitamin complexes, they provide themselves with a sufficient amount of all necessary substances. Most fans of this approach do not suspect that uncontrolled, prolonged use of multivitamins stimulates the formation of kidney stones.

It is necessary not only to know what vitamins are responsible for, but also how to take them correctly, what factors reduce or increase their effectiveness. The presented systematic information will help you understand all the intricacies of the approach to taking vitamins and will put everything in order.

What vitamins are responsible for - let's figure it out in order

Responsible for maintaining and improving vision, affects the condition of hair, bones, skin and teeth. Increases mental abilities, restores attention. It is a natural protection against infections. A lack of vitamin can have a detrimental effect on pregnancy.

Vitamin B1

Stimulates hematopoiesis, controls the tone of intestinal smooth muscles. Provides protection to the body from the effects of alcohol and tobacco vapors. Slows down cell aging. Improves attention, memory, strengthens sexual desire. Taking the vitamin prevents motion sickness in transport.

Vitamin B2

Affects fetal growth during pregnancy. Ensures the absorption of certain vitamins and microelements. Stimulates hematopoiesis, optimizes vision, fights eye fatigue, normalizes the condition of the skin, hair and nail plates. Keeps the nervous system and mucous membranes in good condition.

Video: Vitamins for the heart and blood vessels for stroke, heart attack, coronary artery disease, hypotension, atherosclerosis

Vitamin B5

Normalizes protein, lipid and carbohydrate metabolism. Necessary for pregnant women to get rid of symptoms of toxicosis, fatigue and stress. Makes vision sharper. Provides protection from colds, supports the body in the treatment of heart disease, arthritis, colitis and allergies.

Vitamin B6

Stimulates the formation of hemoglobin in the blood, regulates cholesterol levels, activates metabolic processes. Neutralizes signs of depression. Accelerates the removal of waste and toxins. Relieves nausea characteristic of toxicosis and motion sickness.

Vitamin B9

Basic women's vitamin, which reduces the risk of miscarriage and premature birth. Relieves signs of menopause and postpartum depression.

Vitamin B12

A must for children - stimulates growth, memory and attention. Increases immunity, eliminates cholesterol plaques, improves liver function. It prevents insomnia and apathy. Increases the activity and concentration of sperm in seminal fluid.

Video: Useful vitamin A or excellent health

Vitamin C

Taken for the purpose of preventing viral and infectious diseases, seasonal depression, allergic reactions. Removes poisons, toxins and waste from the body. Strengthens the walls of blood vessels, activates the process of cell division and tissue growth.

Vitamin D

Protects against the development of rickets, osteoporosis, and colds. Regulates mineral metabolism, promotes the absorption of calcium and phosphorus, stimulates bone tissue growth. Helps the body absorb vitamin A.

Stimulates the processes of tissue rejuvenation, restoration of destroyed cell colonies. Prevents aging processes, improves male potency, eliminates fatigue, strengthens the immune system.

Vitamin H

Taken to prevent anemia, insomnia, hair loss and apathy.

Video: How to grow a beard in 3 months? Dermaroller, zinc and beard vitamins

Vitamin K

Participates in the processes of bone formation, increases blood clotting, and reduces the intensity of bleeding.

Vitamin PP

Stimulates metabolic processes. Dilates blood vessels, normalizing heart function and facilitating rehabilitation after heart attacks. Relieves feelings of irritability and anxiety.

If you know what vitamins are responsible for, you can create optimal diet, ensuring a complete supply of the body with the necessary elements. In this case dosage forms components will only be needed in certain situations.

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Greetings, my dear readers. I think you won't deny that excessive stress, bad ecology and lack of sleep have a negative impact on health. You can't do this without outside help. The real salvation in this case are B vitamins. They are responsible for beauty, energy metabolism and health. Today’s article is dedicated to these super heroes :)

Conventionally, all vitamins can be differentiated into 2 groups: fat-soluble and water-soluble. Fat-soluble vitamins– , , and – dissolve in fats. They have the ability to accumulate in our body, and their overdose is dangerous.

Water-soluble vitamins are representatives of groups and B. These elements do not accumulate in the body, so they need to be replenished daily

There are 13 elements that our body really needs. Eight of them belong to group B. They help the body obtain energy from the carbohydrates, fats and proteins that we absorb.

The B complex is needed for proper brain function and nervous systems s. It is also necessary to work efficiently and to keep your hair and skin beautiful. Also, elements of this group are important for the immune and digestive systems. Their role in the process of growth and development of the body is difficult to overestimate. Therefore, representatives of this group are an important part of baby food.

Why you need to take B vitamins

Although we now eat more varied foods, we still do not always get enough vitamins. Deficiencies are most often experienced by those who:

over 50;
takes antacids;
suffers from celiac disease, gastritis or other stomach disorders;
for rapid weight loss - for all dieters;
regularly drinks alcohol;
vegetarian or vegan;
pregnant or lactating women (who additionally need B6, B12 and folic acid).

According to numerous studies, this group of vitamins can help with other diseases. From anxiety and heart disease to strong manifestations premenstrual syndrome. Some people take B elements to increase energy and improve their mood. Others - to improve memory, skin and hair health.

As I wrote above, our body has limited opportunities for storing most B vitamins. The exceptions are B12 and folic acid. These elements are stored in the liver. For this reason, it is important that sufficient quantities of these elements are supplied.

Vitamin deficiency can cause a range of symptoms. These are fatigue, anemia, loss of appetite, depression, abdominal pain, muscle spasms, hair loss and eczema. Want to learn more about the causes of vitamin deficiency in this group? Then watch this video where the doctor explains everything in detail.

Review of B vitamins

Group B contains eight vitamins. These are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 ( pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin).

They are present in various food products. However, as I already said, these elements are water soluble. Those. are excreted from the body in urine. Also, representatives of group B are easily destroyed, especially during cooking and with alcohol. I'll tell you briefly about each of them.

B1 (thiamine)

Helps the body create new cells. Needed to obtain energy from food by breaking down carbohydrates (rice, pasta, bread, fruits and vegetables). It is often called the anti-stress vitamin. It can protect the immune system, as well as maintain healthy muscle tissue and nerves.

Thiamine deficiency: the heart, blood vessels, muscle tissue, digestive and nervous systems suffer. Symptoms include irritability, poor hand or foot coordination, lethargy, increased fatigue and muscle weakness.

Food sources: whole grains, wheat germ, legumes, spinach, eggs, nuts, beans and cabbage.

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B2 (riboflavin)

This element is used by the body as an antioxidant. He valiantly wages war against free radicals. These are tiny particles that damage the cells of the body. In addition, B2 helps prevent premature aging of the body and the development of heart disease.

Why are these other elements needed? It turns out that riboflavin is involved in the production of red blood cells. It is these tiny blood cells that transport oxygen throughout the body.

But be careful, ultraviolet light reduces the B2 content in food. Buy milk in opaque packages to protect the valuable substance from destruction. Don’t store greens for a long time; prepare salads right away.

Symptoms of Riboflavin Deficiency include cracks and redness around the mouth, sore tongue, anxiety, sore eyelids. And also this increased sensitivity to light, hair loss and skin rashes. However, a lack of riboflavin in the body is rare.

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B3 (niacin)

Needed to transform fats and carbohydrates into energy, keeps the skin in good condition. Very important for the nervous system and useful for small children.

Also, one of the main uses of nicotinic acid is to increase HDL cholesterol(i.e. good). And the higher the HDL, the less bad cholesterol you will have it in your blood.

Unlike its cousins, niacin is very heat stable. A very small amount is lost during cooking.

Niacin deficiency(pellagra) is usually associated with three factors - dementia, diarrhea and dermatitis. Other symptoms include tongue inflammation, irritability, loss of appetite, weakness, loss of consciousness and dizziness.

Food sources: eggs, poultry, nuts, milk, lean meat, legumes, fish and yeast, green vegetables.

Nature's Way, Niacin 100 mg, Nicotinic acid, 100 capsules

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B5 (pantothenic acid)

Its name speaks for itself: “pantothenic” comes from the Greek. pantothen, literally translated “from everywhere.” And indeed, in small quantities it is found in every food group.

We need B5 to digest proteins (such as meat, lentils and eggs), carbohydrates, and fats. It also takes part in the synthesis of red blood cells and steroid hormones.

In addition, B5 is responsible for the production of hormones (sex and stress, including testosterone). Experiments have proven that this element heals the skin. It also reduces signs of skin aging such as redness and blemishes.

Pantothenic acid deficiency is extremely rare. Symptoms include loss of appetite, fatigue or insomnia, constipation and vomiting.

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I described how much of this vitamin our body needs in the article “pantothenic acid - benefits and instructions for use.”

B6 (pyridoxine)

Allows the body to convert food into energy. B6 is involved in regulating the level of the amino acid homocysteine (associated with heart disease). Pyridoxine is a big player in mood and sleep effects. It is responsible for the production of serotonin, melatonin and norepinephrine, the stress hormone.

Pyridoxine deficiency Affected mainly are older people and women who consume alcohol excessively. Symptoms include insomnia, depression, anemia and muscle twitching.

Power sources: potatoes, peas, fruits (except citrus fruits), fish and seafood, meat and poultry, nuts, liver.

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B7 (biotin)

This is a wonderful helper for healthy skin, nails and hair. Therefore, biotin is known as the “beauty vitamin”. It plays a key role in the metabolism of certain amino acids and fatty acids, as well as cholesterol. Its indications for use include diabetes. This element helps people with diabetes normalize their sugar levels. And this element is important for pregnant women so that the baby develops correctly.

Because very small dosages of biotin are required, biotin deficiency is extremely rare. There is some risk of shortage in bodybuilders. They consume large amounts of egg whites and block biotin absorption.

Food sources: sprouted wheat, whole grains, egg yolks, yeast, milk, mushrooms, nuts, beets and salmon.

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How to compensate for the lack of biotin, read the article “

Health

3116

09.02.15 13:37

We all know that vitamins are essential for the human body. Their deficiency leads to vitamin deficiency and the development of characteristic systemic diseases. An excess of components can also cause significant damage. But not many people know what vitamins of certain groups are responsible for. People believe that by taking multivitamin complexes, they provide themselves with enough of all the necessary substances. Most fans of this approach do not suspect that uncontrolled, prolonged use of multivitamins stimulates the formation of kidney stones.

What vitamins are responsible for - let's figure it out in order

Vitamin B1

Stimulates hematopoiesis, controls the tone of intestinal smooth muscles. Provides protection to the body from the effects of alcohol and tobacco vapors. Slows down cell aging. Improves attention, memory, enhances libido. Taking the vitamin prevents motion sickness in transport.

Vitamin B2

Vitamin B5

Normalizes protein, lipid and carbohydrate metabolism. Necessary for pregnant women to get rid of symptoms of toxicosis, fatigue and stress. Makes vision sharper. Provides protection against colds, supports the body in the treatment of heart disease, arthritis, colitis and allergies.

Vitamin B6

Stimulates the formation of hemoglobin in the blood, regulates cholesterol levels, and activates metabolic processes. Neutralizes signs of depression. Accelerates the removal of waste and toxins. Relieves nausea characteristic of toxicosis and motion sickness.

Vitamin B9

An essential women's vitamin that reduces the threat of miscarriage and premature birth. Relieves signs of menopause and postpartum depression.

Vitamin B12

Vitamin C

It is taken to prevent viral and infectious diseases, seasonal depression, and allergic reactions. Removes poisons, toxins and waste from the body. Strengthens the walls of blood vessels, activates the process of cell division and tissue growth.

Vitamin D

Stimulates the processes of tissue rejuvenation, restoration of destroyed cell colonies. Prevents the aging process, increases male potency, eliminates fatigue, strengthens the immune system.

Vitamin H

Taken to prevent anemia, insomnia, hair loss and apathy.

Vitamin K

Participates in the processes of bone formation, increases blood clotting, and reduces the intensity of bleeding.

Vitamin PP

Stimulates metabolic processes. Dilates blood vessels, normalizing heart function and facilitating rehabilitation after heart attacks. Relieves feelings of irritability and anxiety.

If you know what vitamins are responsible for, you can create an optimal diet that ensures a complete supply of the body with the necessary elements. In this case, medicinal forms of the components will be necessary only in certain situations.

This group of vitamins is extremely important for our body. B vitamins are involved in almost all life processes. Moreover, each of the “family” is responsible for its own, individual processes. Let's look at them in order.

Vitamin B1, thiamine

Responsible for the normal functioning of the kidneys, cardiovascular and nervous systems. Provides a high level of performance and stress resistance, and also improves appetite. Without it, normal water circulation in the body is impossible.

Lack of vitamin B1 can cause disorders gastrointestinal tract, heart rhythm disturbances, neuroses and depression.

Sources of vitamin: grain bread, legumes, lean pork and brown rice.

Vitamin B2, riboflabin

This vitamin is included in a record number of compounds in the body, which means that almost all reactions occur with its participation. Growth and development, tissue repair, formation of red blood cells and hemoglobin synthesis would be impossible without it.

Must be actively included in your diet liver, kidneys, milk, eggs and cheese, to avoid anemia, skin damage and dermatological diseases, visual and metabolic disorders.

Vitamin B3, also known as Vitamin PP, nicotinic acid

It’s worth starting with the most important function of this vitamin - protecting the body from pellagra. This disease has terrible symptoms: diarrhea, dementia, dermatitis... It is also responsible for lowering the level of “bad” cholesterol and preventing atheroselerosis. A nicotinic acid participates in the processes of tissue respiration - without it, the appearance of the skin will never be perfect! Therefore, try to supplement your menu dishes of meat and poultry, fatty fish and potatoes.

Vitamin B4, choline

Responsible for the metabolism of fats in the liver and good condition nervous system. Its deficiency will cause problems with growth, as well as with the liver and kidneys. To avoid them, start your day with oatmeal, fall in love coleslaws and grain bread.

Vitamin B5, pantethonic acid

Responsible for muscle tone, a high level of activity, and thermoregulation. Since it is involved in the synthesis of adrenal hormones and blood antibodies, it protects the body from infections and the formation of malignant tumors. If there is a deficiency, a person will feel general weakness and lethargy. You can correct the situation by leaning on dried fruits, nuts, grain bread, offal.

Vitamin B6, pyridoxine

A vitamin responsible for the production of serotonin, the same “good mood” hormone. It also participates in the synthesis of many necessary elements, lowers cholesterol levels. Without it, you risk skin and vision problems, as well as depression and insomnia. Make sure you always have them in your diet yeast, eggs, grains, meat and fish.

Vitamin B7, biotin

With its help, they are released from food nutrients. If there is a lack of biotin, disturbances in carbohydrate and amino acid metabolism are inevitable. The synthesis of fatty acids is also disrupted, which will manifest itself in changes in the skin, hair loss and splitting of nails. If you notice these symptoms in yourself, introduce liver dishes, whole grains rye and rice bran, groundnuts and walnuts.

Vitamin B8, inositol

This vitamin is not known to many people, but it is a real antidepressant, responsible for the normal functioning of the nervous system. Do you want to be more stress-resistant and sleep better? First of all, start using Sesame oil , and fish roe, whole grains and grapefruits.

Vitamin B9, folic acid

Participates in the synthesis of nucleic acids, promotes the formation of red blood cells and cell division. Indispensable for pregnant women - without it, normal fetal development is impossible! - and generally regulates all hormonal processes in female body. There are many products from which you can get it: green leafy vegetables, pumpkin, carrots, nuts, dates, barley, buckwheat and oatmeal, bran, legumes, yeast, mushrooms, bananas, oranges, apricots, melon, meat, liver, milk, egg yolk - choose according to your taste.

Vitamin B10, para-aminobenzoic acid

This acid is very important for normal intestinal activity, for the breakdown of protein and hematopoiesis. Also responsible for good condition skin, preventing premature aging, formation of wrinkles and sunburn. Is powerful antioxidant. Due to these properties, it is widely used. Q10 can be gleaned from bran, potatoes, mushrooms, nuts, carrots, rice, wheat germ, black molasses, meat, cheese, eggs, fish, dairy products.

Vitamin B11, levocarnitine

Responsible for ensuring that all body systems have enough energy. Of course, the body itself is capable of synthesizing this substance in sufficient quantities, but under extreme loads it is better to feed it sprouted grains, yeast and meat products.

Vitamin B12, cyanocobalamin

Particularly important for the circulatory and nervous systems. Participates in the synthesis of hemoglobin, the synthesis of antibodies and red blood cells. B12 helps the brain: it prevents dementia, and in children it increases learning ability. Supports liver and male reproductive system health. So don't forget about seaweed, soy, poultry, oily fish, eggs and milk!

As we can see, all the vitamins of this group are important and necessary, so it is necessary that the daily menu be varied and rich.