B Vitamins...part 2

Biotin B7 / Biotin

Biotin (Vitamin B7) is a water-soluble vitamin that (as a coenzyme) is needed for the metabolism of proteins, lipids and carbohydrates like the rest of the vitamins of the B family and of branched-chain amino acids, thus contributing to the normal functioning of the metabolic processes that are intended to produce energy. In other words, it is vital for lipogenesis (production of fats), gluconeogenesis (production of glycogen) and the metabolism of branched-chain amino acids as well as the metabolism of leucine, so of course, it is a partner of insulin by promoting glucokinase and thus activating the engine of glucose metabolism.

It plays a vital role in the nervous system's physiological and psychological functioning. It is also used by the body to help process essential nutrients necessary for normal development by contributing from the beginning to the epigenetic expression of genes by the embryo, promoting its smooth development. Biotin plays a vital role in cell proliferation, regulation of gene expression and cellular response to DNA damage.

In essence, the action of biotin is due to its ability to bind and transport carbon dioxide, which is used as a substrate for many synthesis reactions. For this reason, it is a coenzyme in carboxylation reactions, which are catalyzed by enzymes called carboxylases.

Biotin, also known as vitamin H, helps the body process the food we eat and is biosynthesized by micro-organisms of the intestinal flora, bacteria, gut microbes, and other micro-organisms that appear and appear to be resistant to heat, acids and alkalis.

It helps in the growth of hair and nails. Also, it helps to deal with hair loss (which is why we find it in many cosmetic preparations and shampoos), in the stabilization of sugar, in diseases of the skin of the scalp (seborrheic dermatitis and alopecia), in conditions of the skin (used to treat hair loss and seborrheic dermatitis).

It contributes to the production of haemoglobin, the pathogenesis of diabetes mellitus, thereby reducing glucose levels and preventing the development of diabetic nephropathy. It also lowers high blood sugar levels in people with type 2 diabetes (non-insulin-dependent diabetes) and triglycerides in both people with diabetes (type 2) and non-diabetics who have had hypertriglyceridemia.

Natural sources of vitamin B7

Animal: Beef liver, poultry, eggs (cooked), royal jelly, Dairy products, etc.

Vegetables: Brewer's yeast, soybeans, cereals, wheat & rye bran, peanuts, chocolate, etc.

Vitamin B8 / Inositol

Inositol is considered by most researchers to be a vitamin factor of the B vitamin complex and is designated as vitamin B8. However, we cannot include it as a natural vitamin. Inositol is actively synthesized inside the human body, and the amount produced is much more significant than what is ingested with food.

Large amounts of this crystalline substance are found in the brain, kidneys, liver, heart and spleen. The two main tissues that are mainly involved in its production are the liver and the kidneys. It is, like choline, a basic component of lecithin. It relieves stress and is used to treat eczema and other dermatological problems.

Inositol takes part in fat metabolism and helps prevent fat accumulation in the liver and heart. It enhances the metabolism of nutrients into energy and is an essential nutrient for the brain. Combined with choline, it protects the vessels from arteriosclerosis, reducing the percentage of cholesterol because both vitamins are crucial components of phospholipids, the most critical lipids in plants and animals.

Choline and inositol together make what is known as lecithin. Because lecithin helps the absorption of vitamin B1 (thiamine) and vitamin A, then indirectly, the need for choline and inositol is vital. It has also been observed in parallel that inositol increases the effectiveness of vitamin E as an antioxidant.

Inositol deficiency can lead to arteriosclerosis, high cholesterol, hair loss, skin rashes and irritability.

Natural sources of vitamin B8

Animal sources: Liver, lean meats

Plant sources: oranges, tangerines, lemons (higher content), banana, pears, peas, beans, potato, broccoli, asparagus (lower content), lecithin grains (very high content), wheat seeds,

Vitamin B9 / Folic acid

Folic acid is the most essential vitamin of the B group. Like all other vitamins, it is necessary for various biological functions and reactions. Still, above all, it has a decisive role in synthesising the genetic material DNA and RNA, making it the #1 vitamin for building the whole organism. Its function is so important that in recent decades it has been used to enrich multivitamin food supplements and many essential foods, such as bread and cereals.

Let's look at it a little more extensively. Folic acid is a vitamin necessary for the health of the nervous and digestive systems, the formation of red blood cells, and energy production. In synergy with vitamin C and B12, they help the body metabolise, break down, and use and synthesise new proteins.

The body cannot synthesise folic acid, so it receives it exclusively from the diet, which it synthesises in the microbiome of the large intestine from microorganisms and bacteria, from where it can be absorbed into the blood.

Folic acid acts as a coenzyme during the synthesis of DNA and RNA, contributing to the smooth division of cells, necessary for the normal function of red and white blood cells and the conversion of a substance of the body, homocysteine, into methionine.

It can also reduce blood levels of homocysteine, a substance that can damage blood vessels. High blood concentrations of this amino acid were found in populations with an increased presence of coronary artery disease. Conversely, low levels of this substance are associated with a low incidence of coronary heart disease.

It reduces arteriosclerosis and contributes to the protection of the cardiovascular system. It also contributes to skin health and stimulates appetite. It may play a role in combating anxiety and depression and treating cervical dysplasia.

Folic acid also contributes to the following

• Growth of maternal tissue during pregnancy

• Normal amino acid composition

• Normal blood formation

• Normal homocysteine metabolism

• Normal psychological functioning

• The normal functioning of the immune system

• The reduction of tiredness and fatigue

Low levels of folic acid are often experienced by those who suffer from diabetes mellitus, irritable bowel syndrome, celiac disease, alcoholism, or are treated with antibiotics or chemotherapy drugs.

The lack of folic acid in the body is manifested by weakness, drowsiness, ulcers in the oral cavity, loss of taste, memory disorders, neurological disorders or cardiovascular diseases.

Folic acid deficiency can also occur from malabsorption syndromes (e.g. celiac disease, Crohn's disease, ulcerative colitis), malnutrition, alcoholics, etc. It can also cause megaloblastic anaemia (with symptoms of anaemia such as shortness of breath, exhaustion, forfeiture etc.).

Several scientists believe that low levels of folic acid increase the risk of abnormal cell growth and malignancy. A lack of folic acid contributes to unstable and fragile DNA formation, increasing the risk of cancers.

Folic acid in exercise

Folic acid benefits those who play any sport and amateurs because it enhances muscle strength and participates in protein synthesis and growth. In addition, it has the property of liquefying the blood, which is why it is often recommended as a dietary supplement for those suffering from blood coagulation disorders.

Natural sources of folic acid

Animal: Beef liver, lamb, eggs

Vegetables: Asparagus, legumes, green leafy vegetables, wheat germ, okra, broccoli, bananas, citrus fruits, avocados, peanuts

Vitamin B12

Cyanocobalamin / Hydroxycobalamin, Methylcobalamin

Vitamin B12 is the largest and most structurally complex vitamin of the other eight water-soluble vitamins of the B complex. It exists as a complex in animal proteins, and its primary source is the micro-organisms of the intestinal system of herbivorous animals.

Vitamin B12 is the largest and most complex vitamin known to man. It forms and revitalizes red blood cells, keeps the nervous system healthy, accelerates the digestive process, increases energy, reduces irritability, and improves memory, concentration and balance. Finally, it contributes to the metabolism of proteins, fat and carbohydrates.

Artificially, vitamin B12 can only be made by bacteria and can only be found naturally in animal products. However, synthetic forms are widely available and added to many foods, such as cereals. It can be consumed in large doses because excess is eliminated from the body or stored in the liver for use when supplies are low. Calcium is necessary for its absorption.

Vitamin B12 also stimulates the synthesis of RNA, enhances the action of neurotransmitters and increases attention. It is essential for forming nerve myelin and helps protect the brain's arteries by metabolizing homocysteine.

This vitamin is an extremely important trace element for the health of the nervous system and the production of red blood cells and plays a vital role in the healthy functioning of the digestive system. Absorption of B12 depends on hydrochloric acid (HCL) in the stomach and its binding to a substance called an endogenous factor.

Absorption occurs almost exclusively in the terminal part of the ileum (the part of the small intestine that joins the large intestine) and is stored primarily in the liver. In the blood, it is bound to specific plasma proteins (transcobalamin), and its removal is done through urine, bile and faeces.

The absorption of vitamin B12 is a remarkably complex process, subject to various problems at many points. But because the absorption process is so complex and subject to multiple side effects, many people (especially the elderly) can develop a deficiency even though they may get plenty of B12 from their diet. Fortunately, the body absorbs about 1-5% of free B12 by the process of passive diffusion.

Groups most at risk of B12 deficiency are:

• Vegetarians and vegans (B12 is found in foods of animal origin. Therefore, exclusively vegetarians are at risk of developing cobalamin deficiency).

• Those taking medication for gastric or peptic ulcers

• Those taking metformin to regulate sugar levels

• Those who consume anticonvulsant drugs

Natural sources with the highest content of vitamin B12

Clams: 84.1 micrograms (mg) per 85 grams (g)

Oysters: 21.84 mg per 85 g

Mussels: 20.4 mg per 85 g

Crab: 10.3 mg per 85 g

Sardines: 7.6 mg per 85 g

Salmon: 4.8 mg per 85 gTuna: 2.5 mg per 85 g

Cod: 1.8 mg per 85 g

Beef: 1.3 mg per 85g

Milk: 1.2 mg per cup

Yoghurt: 1.1 mg per 225 g

Eggs: 0.6 mg per egg

Chicken: 0.3 mg per 85 g

It is also destroyed by relatively long cooking, exposure to sunlight and heat. The reduction of vitamins during production reaches up to 12%. Water, alcohol, sugar, estrogen and sunlight also destroy B12.

Vitamin B12 in training

Nutritionists consider B12 the vitamin of abuse because most athletes supplement it when it is unnecessary. Only in pathological conditions or when the athlete is exclusively a herbivore, there are chances of B12 deficiency.

Among bodybuilders, supplemental administration of vitamin B12 is quite popular, as they believe it increases energy levels, protects the liver and increases appetite. Of course, this has yet to be proven by any research.