Vitamin B Complex - IC Fitness Club

1. Vitamin B Complex By IC Fitness Club – An Institute of Fitness Science

2. Introduction • Vitamin B is not a single vitamin but a complex of several related water-soluble vitamins that are essential for various bodily functions.

3. Vitamin B Complex 1. B1 (Thiamine): Thiamine is important for converting food into energy and for proper nerve function. It is found in foods like whole grains, beans, nuts, and pork. 2. B2 (Riboflavin): Riboflavin is necessary for energy production, as well as the maintenance of healthy skin and eyes. Good sources include dairy products, green leafy vegetables, and lean meats. 3. B3 (Niacin): Niacin is essential for DNA repair and metabolism. It's found in meat, poultry, fish, and fortified cereals.

4. Continued.. 4. B5 (Pantothenic Acid): Pantothenic acid plays a role in the synthesis of fatty acids and is found in a wide variety of foods, including meat, vegetables, and whole grains. 5. B6 (Pyridoxine): Pyridoxine is involved in amino acid metabolism, neurotransmitter production, and red blood cell formation. Good sources include poultry, fish, bananas, and potatoes. 6. B7 (Biotin): Biotin is important for skin, hair, and nail health, as well as fatty acid synthesis. It can be found in egg yolks, liver, nuts, and some vegetables.

5. Continued… 7. B9 (Folate or Folic Acid): Folate is crucial for DNA synthesis and cell growth. It is especially important during pregnancy. Natural sources include leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form found in fortified foods and supplements. 8. B12 (Cobalamin): Vitamin B12 is essential for nerve function and the production of red blood cells. It is primarily found in animal products like meat, dairy, and eggs, making it important for vegetarians and vegans to consider supplementation.

6. Functions of Vitamin B Vitamin B, which consists of a group of several related B-vitamins, plays various important roles in the body. Here are the primary functions of these vitamins: • Energy Metabolism: Many B-vitamins, such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine), are involved in the metabolism of carbohydrates, fats, and proteins. They help convert the food you eat into energy that your body can use. • Cell Growth and Division: Vitamin B9 (folate) is essential for DNA synthesis and cell growth. It plays a crucial role during pregnancy and periods of rapid growth.

7. Continued… • Red Blood Cell Formation: Vitamin B12 (cobalamin) is necessary for the formation of red blood cells and the maintenance of a healthy nervous system. • Nervous System Function: Several B-vitamins, including B1, B6, B9, and B12, are vital for the proper functioning of the nervous system. They help in the synthesis of neurotransmitters and support nerve health. • Skin, Hair, and Nail Health: Biotin (B7) and pantothenic acid (B5) are important for maintaining healthy skin, hair, and nails.

8. Important Note It's important to note that these B-vitamins are water-soluble, which means they are not stored in the body for long periods. As a result, you need to regularly consume foods rich in B-vitamins or take supplements to maintain adequate levels. A well-balanced diet that includes a variety of foods like whole grains, lean proteins, fruits, vegetables, and dairy products can provide you with the necessary B-vitamins for optimal health.

9. Deficiency and Illness Vitamin B deficiencies can lead to various health issues due to the essential roles these vitamins play in the body. Here's a medium-length explanation of the consequences of Vitamin B deficiencies: Vitamin B1 (Thiamine) Deficiency (Beriberi): • Beriberi is a condition characterized by fatigue, muscle weakness, and nerve damage. • It can also lead to memory problems, difficulty concentrating, and in severe cases, cardiovascular problems.

10. Continued… Vitamin B2 (Riboflavin) Deficiency: • Riboflavin deficiency can cause a sore throat, redness, and swelling of the lining of the mouth and throat. • It can result in cracks or sores on the outsides of the lips (cheilosis), inflammation, and redness of the tongue (magenta tongue), and skin disorders. Vitamin B3 (Niacin) Deficiency (Pellagra): • Pellagra, a niacin deficiency, is characterized by the "Four Ds": diarrhea, dermatitis (skin inflammation), dementia, and, in severe cases, death. • It can also lead to a swollen, bright red tongue and fatigue.

11. Continued… Vitamin B5 (Pantothenic Acid) Deficiency: • A deficiency in pantothenic acid can result in symptoms such as fatigue, nausea, abdominal cramps, tingling in the hands and feet, and muscle weakness. Vitamin B6 (Pyridoxine) Deficiency: • Pyridoxine deficiency can manifest as skin rashes, nerve problems, mood changes, anemia, confusion, and weakened immune function. Vitamin B7 (Biotin) Deficiency: • A biotin deficiency can lead to symptoms like hair loss, skin rashes, conjunctivitis, brittle nails, and, in severe cases, neurological issues.

12. Continued… Vitamin B9 (Folate) Deficiency: • Folate deficiency can result in megaloblastic anemia, characterized by larger-than-normal red blood cells. • Other symptoms may include fatigue, poor immune function, and neural tube defects in new borns if the deficiency occurs during pregnancy. Vitamin B12 (Cobalamin) Deficiency: • A deficiency in vitamin B12 can lead to pernicious anemia, characterized by fatigue and weakness. • Nerve damage may occur, leading to symptoms such as numbness, tingling, difficulty walking, memory problems, and mood changes.

13. The End Thank You! Presented By IC Fitness Club www.icfitnessclub.com