Benefits of Vitamin B1 B6 B12.. Symptoms and damage of vitamin b deficiency

 The following paragraphs discuss more benefits of B vitamins, symptoms of their deficiency, harms of their increase, and sources of obtaining them other than nutritional supplements. The benefits of B vitamins are very numerous and very important to maintain many of the daily vital tasks in the body, such as maintaining the nervous system and the brain.

Benefits of Vitamin B1 B6 B12 for health and nerves

There are many minerals and vitamins in the daily diet, and each vitamin and mineral has a specific function, and the B vitamins group has many benefits for general health, such as [1]

• B1: It intervenes in the process of breaking down and converting carbohydrates into usable energy, and is important for muscle contraction and the conduct of nerve signals.
• B2: works with vitamin A to improve eyesight and prevent cataracts.
• B3 (Niacin): Repairs DNA, normalizes cholesterol, and relieves arthritis.
• B5 (Pantothenic Acid): plays an important role in the production of red blood cells, relieving tiredness and fatigue.
• B6 (pyridoxine): Produces hemoglobin that transports oxygen to red blood cells, stabilizes blood sugar levels, and enhances nerve function; Because it controls homocysteine ​​levels.
• B7 (Biotin): Required for the production of myelin, which covers nerve fibers in the spinal cord, brain, and eyes.
• B9 (folic acid): prevents potential fetal defects, such as malformation of the neural tube, spinal cord, and brain, reduces the risk of chronic heart disorders, and prevents depression; Because it stimulates neurotransmitters in the brain.
• B12 (Cobalamin): Prevents anemia because it produces red blood cells, and improves brain health, by preventing atrophy, or the loss of brain neurons, eventually causing dementia or memory loss.

Benefits of Vitamin B1 (Thiamine)

Vitamin B1 helps in the synthesis of acetylcholine, which is one of the most neurotransmitters in the nervous system, which is concerned with transmitting messages from the mind to the muscles, affecting movement and behavior. It also helps with cognition and memory and plays a role in learning, pain, and hormone regulation. and sleep cycles.

When the production of acetylcholine is reduced due to a lack of vitamin B1, the body will feel tired, and confused, and have problems with short-term memory, which can lead to numbness in the hands and feet, or impede the movement of the limbs.

Vitamin B6 (pyridoxine)

Vitamin B6 is necessary for the formation and metabolism of neurotransmitters, such as noradrenaline, and serotonin responsible for regulating mood, sexual desire, and appetite, maintaining the sleep cycle and strengthening memory.

Noradrenaline (the stress hormone), is useful for stimulating the body's fight response, and increases the amount of oxygen in the mind, allowing for faster and clearer thinking.

Vitamin B6 plays a vital role in the formation of myelin, the insulating sheath around the nerves, which transmits electrical impulses along nerve cells quickly and effectively, and a deficiency of Vitamin B6 can lead to nervousness, fatigue, irritability, depression, and its deficiency is associated with neuralgia and neuritis. , and carpal tunnel syndrome.

Vitamin B12 (Cobalamin)

Vitamin B12 maintains myelin, which protects nerves and helps form them, and prevents the risk of developing nervous system problems in the fetus, such as brain atrophy, seizures, small brain size, and irreversible blindness.

Vitamin B12 deficiency can lead to myelin disturbances, which causes nerve malfunctions, and causes neurological problems such as peripheral neuropathy, and mothers who do not take enough of it increase their children's risk of developing neurological disorders.

Benefits of Vitamin B1 B6 B12 for hair

No significant scientific studies are showing the relationship between vitamin B1 B6 B12 and hair growth, but the following benefits may be important for hair health: [2]

blood cell production

Many of the B vitamins are important for the production of more red blood cells, and the production of hemoglobin and one important factor in hair loss is good blood circulation. Healthy hair follicles are more likely to remain in the active growth (anagen) phase for longer.

Converting food into energy

One of the benefits of B vitamins is that they help break down food into energy, which all cells need to function, and the body stores energy for later use if it has an excess of it, and if the body is struggling to digest food and get energy, it will prioritize the most important organs in the body, such as the brain. The nervous system, internal organs, and temperature balance, but when the necessary energy is available, the body will take care of the skin and hair more.

Symptoms of Vitamin B1 B6 B12 deficiency

Each vitamin of the B group of vitamins has different symptoms of deficiency, including the following: [3]

• Symptoms of vitamin B1 deficiency: confusion, cracked sides of the mouth.
• Signs of Vitamin B6 deficiency: Anemia, skin disorders, depression, confusion, nausea, susceptibility to infections.
• Symptoms of vitamin B12 deficiency: disturbances in the nervous and circulatory system, fatigue and general weakness, constipation, loss of appetite, weight loss, numbness and tingling in the hands and feet, balance problems, confusion, poor memory, pain in the mouth or tongue.

Vitamin B1 B6 B12 side effects

When obtaining the required quantities of B vitamins, the body maintains its proper performance, in turn, you should never over-dose with B vitamins, because this may lead to serious health consequences, or complications ranging from mild to severe, and possible symptoms of an overdose of Vitamin B, the following: [4]

• Rashes: When the dose of B vitamins is increased, the skin may appear on the skin all over the body, pink bruises, or a sensation of itching throughout the body.
• Digestive problems: Taking high doses of B vitamins may cause indigestion, nausea, or mild or severe diarrhea.
• Insomnia: An overdose of B vitamins can start or exacerbate insomnia; Because vitamin B12 boosts energy, its excess interferes with the normal sleep cycle.
• Numbness: Very few people who take high doses of vitamin B for a long time suffer from severe numbness or tingling sensation, especially on the right side of the body, due to excess vitamin B12.
• High or low blood pressure: When the amount of vitamin B1 exceeds the normal levels in the body, it can lead to high blood pressure, and if the amount of vitamin B2 increases, the pressure will drop, and this can have a long-term effect on the normal functioning of blood vessels, and the heart.
• Mood swings: An overdose of B vitamins causes mood swings, insomnia, depression, and panic attacks. Mood swings can be exacerbated by paranoia, confusion, or mental confusion.

Where is Vitamin B1 B6 B12 found?

You can find all B vitamins naturally in the following foods: 

• milk products.
• egg.
• Liver and kidneys.
• Meats, such as chicken and red meat.
• fish, such as tuna.
• Dark leafy green vegetables, such as spinach and kale.
• Vegetables, such as beets, avocados, and potatoes.
• Whole grains, nuts, and seeds.
• Fruits such as citrus fruits, bananas, and melons.
• soy products.
• legumes;
• wheat.
• Fermented foods.

The benefits of vitamins B1 B6 B12 are very diverse, and they interfere with almost all basic processes in the body, such as digestion, and converting food into energy for use, and important for balancing the nervous system, but obtaining it from nutritional supplements may lead to an increase in it in the body, causing complications that may be dangerous, Like high blood pressure.