B vitamins - who should supplement them?

Properties of B vitamins and their function for humans

One of the most important properties of B vitamins is their significant effect on the condition and functioning of the nervous system. They help the body cope with a growing sense of psychophysical fatigue, maintain optimal energy metabolism, maintain normal psychological functions, and synthesise a number of important neurotransmitters such as dopamine, GABA, noradrenaline and serotonin. Moreover, deficiencies of certain B vitamins (e.g. B₆) increase the risk of developing neurological problems such as dementia, cognitive disorders or lowered mood in the form of depression.

Another and equally important role of B vitamins is to support the immune system. Some components of this group have a beneficial effect on cell protection against the adverse effects of oxidative stress and free oxygen radicals. Others affect cysteine synthesis and homocysteine metabolism, and regulate hormonal activity.

Some B vitamins are extremely important for the function and state of the circulatory system. Substances such as B₆ and B₁₂ support the correct synthesis of erythrocytes (red blood cells), riboflavin contributes to the maintenance of erythrocyte health and proper iron metabolism, and thiamine proves to be an essential dietary component in the context of heart function. The antioxidant properties of B vitamins may be helpful in reducing the risk of cardiovascular diseases.

It should not be forgotten that some of the B vitamins have a valuable effect on beauty. Biotin, niacin and riboflavin are extremely common components of dietary supplements and cosmetics, which are recommended for maintaining healthy skin, hair, nails and mucous membranes.

Folic acid, which is incredibly important for women, should not be overlooked either. Folate is essential for the correct synthesis of amino acids and blood production as well as contributing to the growth of maternal tissues during pregnancy. In turn, a folic acid deficiency poses a very high risk for the correct development of the foetus leading to neural tube defects, among other things.

Who should take B vitamin supplements?

The broad spectrum of the effects of B vitamins means that practically everyone should supplement them. They are essential in the daily diet of teenagers, adults, seniors, recreational exercisers, professional athletes and pregnant women. In addition, people suffering from a number of diseases (such as heart, skin or neurological disorders) should take care to get the right amount of them, both in their dietary plans and in the form of supplements that complement the diet.