Vitamin B1 (thiamine) .Vitaminy group B are synergistic - they are the best in the group.The doses of vitamins B1, B2, and B6 should be balanced - so they operate more effectively.Official their adult dose - 1.2-1.4 mg.B1 dose is from 100 to 300 mg.
Vitamin B1 promotes growth, improves digestion of food (especially carbohydrates), improves mental ability, normalizes the nervous system, muscles and heart.
Vitamin B1 (thiamine) is contained in the dry yeast, rice husks, whole wheat, oatmeal, peanuts, pork, bran, milk.Vitamin B1 is easily destroyed by heat treatment,
Vitamin B2 (riboflavin).
Vitamin B2 contributes to the growth and reproduction, keeps the skin, nails, hair, helps to heal the sores of the mouth, lips and tongue, improves vision.It participates in the metabolism of carbohydrates, fats and proteins.The disease is caused by a lack of vitamin B2 -ariboflavinoz (lesions with ulcers of the mouth, lips, skin and genitals).
sources of vitamin B2 are milk, liver, kidneys, yeast, cheese, le
not destroyed by heat, oxidation or acids.But, as almost all of the vitamins of the group, under the influence of ultraviolet rays breaks (whole milk should not be kept in the light), is dissolved in the fluids used in the preparation of
food its assimilation, as well as absorption of the entire group, prevent sulfa drugs, estrogen (receptioncontraception), alcohol.
Vitamin B3 (niacin).
Vitamin B3 - niacin, nicotinic acid, nicotinamide, - can be synthesized in the body using the amino acid tryptophan.The body can manufacture its own niacin.A dose of 12-18 mg for adults.
vitally important for the synthesis of sex hormones (estrogen, progesterone, testosterone) and cortisone, thyroxin and insulin
brain function.It supports a healthy digestive system, eliminates gastrointestinal disorders, gives the skin a healthy appearance, increases blood circulation and reduces high blood pressure, lowers cholesterol.
Sources of vitamin B3: liver, lean meat, whole wheat, fish, eggs, roasted peanuts, the white meat of poultry, avocados, dates, figs, prunes.More than 100 mg toxic.The special sensitivity of the skin to sunlight often.the first sign of niacin deficiency.
Vitamin B5 (panthenol).
dose for adults-10 mg.It can be synthesized in the body by intestinal bacteria.It helps in building cells, maintaining normal growth and development of the central nervous system.Vital for normal functioning of the adrenal gland, is required for the conversion of sugars and fats into energy, antibody synthesis, uptake paraaminobenzoic acid and choline.Promotes healing of wounds, reduce the adverse and toxic effects of many antibiotics.Deficiency of vitamin B5 can cause hypoglycemia, duodenal ulcer, blood disorders and skin.
Sources: meat, whole grains, bran, wheat germ, kidney, liver, heart, green vegetables, brewer's yeast, nuts, chicken, syrup.Tingling in the hands and feet, allergies - a reason to increase the dose of vitamins B5 and C (1000 mg in the morning and evening).