Vitamin B1 -B7

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There is no single vitamin B, because this is a group of vitamins that is vital for the body and its health. Vitamins of this type can only be taken in through diet.

 

B1 - Thiamin

B2 - Riboflavin

B3 - Niacin

B5 - Pantothenic Acid

B6 - Pyrodexin

B7 - Biotin

 

 

B1 (THIAMINE)

Vitamin B1 belongs to the group of water-soluble vitamins, therefore it cannot be stored by the body for a long time. Already after 14 days the stored vitamin is up to 50 %. It must therefore be supplied again and again with food and depends also on the individual energy conversion. A folic acid deficiency can also lead to a reduced absorption of thiamine.

Vitamin B1 is heat-sensitive, i.e. up to 30 percent of this nutrient can be lost during cooking.

Thiamine is important for energy metabolism and the nervous and cardiovascular systems. The brain also depends on a good supply of vitamin B1 to ensure that memory, concentration and learning ability function properly.

Thiamine is responsible for the fact that energy can be obtained from food via carbohydrate, fat and protein metabolism.

Vitamin B1 in its pure form is not processed in the body. Only through interaction with the enzyme thiamine pyrophosphokinase is it converted into thiamine pyrophosphate (TPP). This acts as a coenzyme in the cleavage of carbon dioxide CO2 and thus enables the utilization of glucose.

A good supply of thiamine is just as important for the transmission of stimuli from the nerve to the muscle as for the synthesis of various neurotransmitters in the transmission of information by the nerve cells.

The causes of vitamin B1 deficiency can be varied and range from malnutrition to alcoholism, increased coffee and tea consumption to magnesium deficiency.

The symptoms are manifold, such as fatigue and insomnia as well as irritable mood, loss of appetite and muscle and concentration weakness. The disease beriberi is particularly well known, which includes severe neurological disorders.

Vitamin B1 is found in many plant and animal foods as well as in fatty fish.

 

Important for:

• the energy balance
• the processing of carbohydrates in metabolism
• a functioning cardiovascular and nervous system
• Memory, concentration and learning ability

 

Signs of deficiency:

• Beriberi (includes neurological disorders in severe deficiency)
• Digestive disorders
• Lack of appetite
• Depression
• Susceptibility to infection
• Hair Loss & Acne
• weakness of memory
• Heart failure
• Edemas
• Skeletal muscle atrophy

  

Contained in: Plant and animal food

FOOD	VITAMIN B1 mg / 100 g
Beef	0,15 mg
Eggyolk	0,3 mg
Fruits	0,03 mg
Oatmeal	0,6 mg
Peanuts	1,2 mg
Peas	0,32 mg
Pork	0,8 mg
Sunflower Seeds	1,5 mg
Vegetables	0,08 mg
Wholemeal bread	0,25 mg

 

Recommended daily dose: Vitamin B1 (THIAMINE) mg /day

Infants	0,2 - 0,4 mg
Children and Teenagers	0,6 - 1,4 mg
Women	1 mg
Men	1,1 - 1,3 mg
Preganant women	1,2 mg
In the nursing period	1,3 mg

 

VITAMIN B1 (THIAMIN) is contained in the following products from mySUPERFOOD: 

Acai

Camu Camu

Lucuma

Maca

Yacon

 

 

VITAMIN B2 (RIBOFLAVIN)

This vitamin plays an important role in the production of energy from food. It is also known as an energy and skin vitamin. For example, it is a component of over 60 enzymes. It is therefore important for growth and development as well as for normal cell function.

The water-soluble vitamin B2 is found in animal foods as well as in vegetable foods. Whereby it can be better absorbed by the body from meat or fish.

Although riboflavin can be heated relatively, it is sensitive to light. No side effects are known to date due to overdosing. And too much vitamin B2 is also excreted by the body.

One should also take vitamin B2 regularly because the body can only build up a supply for a limited time. This lasts about two to six weeks and is stored in the liver.

Risk groups such as seniors, young women and vegans must pay particular attention to an adequate supply of vitamin B2.

A lack is often to be noted at torn mouth corners, gum inflammations and tiredness. Problems with the lens of the eye can also occur or anemia can develop. Neurological disorders and growth problems can also be serious consequences of a deficiency.

In addition, a lack of other vitamins can also occur, as vitamin B2 in metabolism influences vitamin B3 (niacin), vitamin B6 (pyridoxine), folic acid and vitamin K.

 

Important for:

• the conversion of carbohydrates, fats and proteins into energy for the cells
• the cellular respiration
• the water balance of the body
• the support of vitamin B3 (niacin) and B6 (pyridoxine), folic acid and vitamin K
• the protection of the eyes
• the preservation of the protective layer of the nerves

 

Signs of deficiency:

• torn corners of the mouth
• Gingivitis
• Tiredness
• Photosensitivity
• skin rashes
• red, burning tongue
• Insomnia
• brittle fingernails and hair loss
• itching, atrophy

 

Contained in: many plant and animal foods

FOOD	VITAMIN B2 in mg / 100g
Dairy Products	0,3 - 0,5 mg
Eel	0,2 mg
Egg	0,3 mg
Lenses	0,26 mg
Liver of Beef	3,0 mg
Mackerel	0,35 mg
Meat	0,3 mg
Rye Bread	0,1 mg
Vegetables	0,1 - 0,2 mg
Wheat Bread	0,1 mg

                        

Recommended daily dosage: Vitamin B2 mg/day

Infants	0,3 - 0,4 mg
Children and Teenagers	0,7 - 1,6 mg
Women	1,1 mg
Men	1,4 mg
Pregnant women	1,3 - 1,4 mg
In the nursing period	1,4 mg

 

VITAMIN B2 is contained in the following products from mySUPERFOOD:

Acai

Camu Camu

Lucuma

Maca

Yacon

 

 

B3 (NIACIN)

This water-soluble vitamin, also known as nicotinamide or vitamin PP (Pellegra Preventing), is also known as an energy vitamin and is responsible for over 200 enzymes and the utilization of nutrients.

Niacin is found in meat and fish, but also in vegetable food. Roasted coffee beans have a particularly high proportion of it.

In addition the human body can even produce it from the amino acid tryptophan.

Vitamin B3 is relatively stable with light, heat and opposite oxygen.

A Vitamin B6 deficiency can lead to a decrease of Vitamin B3, because Vitamin B6 is necessary for the transformation of Tryptophan in Vitamin B3.

Normally a lack of niacin is rare. Slight deficiencies are almost not apparent at all, and increasing deficiencies can lead to insomnia and lack of appetite, weight loss and general weakness.

A severe deficiency of vitamin B3 is manifested in the disease pellagra, which occurs together with a protein deficiency. This usually occurs in poorer countries where people have to eat a one-sided diet. The symptoms here are then eczema and nausea, diarrhoea and numbness as well as pain.

However, an overdose can rarely occur because the kidneys excrete water-soluble vitamins again.

If an overdose does occur, side effects such as a flush may occur. In this case the blood vessels dilate, a feeling of warmth develops and the skin reddens.

You are overdosed if you take 1.5 to 3 grams of vitamin B3 daily. The consequences are headaches, itching and nausea.

 

Important for:

• the absorption of carbohydrates, fats and proteins into energy for the cells
• the construction of protein structures
• the regeneration of muscles, nerves, genetic material
• the cholesterol level
• the fight against arteriosclerosis
• the cellular respiration
• a functioning digestion
• for the formation of messenger substances in the brain
• a functioning nervous system
• healthy skin
• the elasticity of mucous membranes and tissues
• the synthesis of sex hormones

 

Signs of deficiency:

• Tryptophan deficiency symptom: insomnia, agitation, depression, severe neurological and psychological disorders
• Tiredness
• Loss of appetite and weight loss
• Skin irritations
• Nausea
• Headaches
• Damage to the intestinal mucosa
• Digestive disorders
• premenstrual syndrome
• Heart and nervous weakness
• cracked, flaky skin

 

Contained in: many plant and animal foods

FOOD	VITAMIN B3 in mg / 100g
Chicken	6 mg
Halibut	4 mg
Liver	15 - 20 mg
Meat	7 - 10 mg
Peanuts	15 mg
Roasted coffee beans	15 mg
Salmon	8,2 mg
Vegetables	1 - 7 mg
Whole grain products	5 - 6 mg

 

Recommended daily dosage: Vitamin B3 mg/day

Infants	2 - 5 mg
Children and Teenagers	8 - 17 mg
Women	8 - 13 mg
Men	14 - 16 mg
Pregnant women	14 - 16 mg
In the nursing period	16 mg

 

VITAMIN B3 is contained in the following products from mySUPERFOOD:

Acai

Camu Camu

Lucuma

 

 

B5 (PANTOTHENIC ACID)

The water-soluble and heat-sensitive vitamin B5 can be found in almost all animal and vegetable foods and is the main component of the coenzyme A (CoA). This is important for the metabolism. Vitamin B5 is involved in many build-up and breakdown processes and is therefore elementary for the energy, fat, carbohydrate and protein metabolism. In particular, all connective tissue, mucous membranes and nails need the vitamin, also known as pantothenic acid. For this reason vitamin B5 is often a component of wound-healing ointments.

There is an increased need in pregnancy, stress and infections, among alcoholics, diabetics, intestinal patients and dialysis patients.

Symptoms of deficiency have so far only been observed under experimental conditions and are not always clearly attributable to a deficiency, such as fatigue, headaches and altered vision.

 

Important for:

• the energy metabolism in tissues
• involved in the breakdown and conversion of fats, carbohydrates and protein
• the synthesis of cholesterol
• the formation of sexual and growth hormones
• the formation of hemoglobin
• the vitamin D production
• the structure of riboflavin (vitamin B2)
• hair growth, hair pigmentation and metabolism of skin cells
• antibody production in the immune system
• the production of corticoids, such as cortisol
• many brain functions, e.g. the production of various neurotransmitters
• the protection of the liver

 

Signs of deficiency:

• usually occur together in combination with other B vitamins
• Tiredness
• Insomnia
• Depressions
• Nausea
• Anemia
• stomach pain
• Burning-Feet-Syndrome: tingling and numbness in the feet
• Tendency to rheumatism and arthritis
• Defensive weakness
• chronic inflammation of the upper airways
• Inflammations in the intestinal tract
• Hair loss, premature graying of the hair
• Skin inflammations
• cognitive decline in performance

 

Contained in: many plant and animal foods

FOOD	VITAMIN B5 mg / 100g
Beef	0,68 mg
Calf Liver	7,9 mg
Cauliflower	0,7 mg
Chickpeas	1,1 mg
Eggs	1,6 mg
Hazelnuts	1,2 mg
Oatmeal	0,9 mg
Parboiled rice	0,86 mg
Peanuts	1,8 mg
Watermelon	0,2 mg

 

Recommended daily dosage: Vitamin B5 mg/day                       

Infants	2 - 3 mg
Children and Teenagers	4 - 6 mg
Women	6 mg
Men	6 mg
Pregnant women	6 mg
In the nursing period	6 mg

 

 

B6 (PYRODOXIN)

This vitamin B6, also known as the 'digestive vitamin', is important for building hormones and nerve cells. It is water-soluble and also acts as a coenzyme for the metabolism of amino acids. This is responsible for converting them into endogenous substances, which in turn are the starting product of hormones, nerve, muscle and blood cells.

Vitamin B6 also acts as a coenzyme for more than 100 enzymes in glycogen and lipid metabolism and is important in heme and neurotransmitter synthesis.

Together with vitamin B12 (folic acid) and pantothenic acid (vitamin B5), vitamin B6 ensures that magnesium and zinc are optimally utilized.

Together with vitamin D and calcium, it helps prevent osteoporosis because it combines amino acids and calcium in the bones.

By the way, too much vitamin B6 is excreted again by the body. However, an excessively high intake of more than 150 mg of vitamin B6 per day over a longer period of time can lead to numbness in the hands and feet.

In addition, women who take birth control pills have a higher need for vitamin B6.

Also, at an older age, the absorption of vitamin B6 is more difficult.

The vitamin is also very sensitive to UV light and loses a large part of its effect during cooking and frying.

 

 

Important for:

• the formation and degradation of all protein structures that cause the following:

 

• the building of skin, mucous membrane, gastrointestinal and liver cells, of red blood cells
• the immune system
• the build-up of nerve messengers such as dopamine, noradrenaline and serotonin
• the incorporation of protein into the muscles
• the breakdown of homocysteine
• the build-up of vitamin B3 from tryptophan
• the control of the water balance
• fat and carbohydrate metabolism
• the absorption of iron
• the supply of glycogen to the liver and muscles
• the functioning of the central nervous system

 

Signs of deficiency:

• depression
• lack of resistance to stress, increased irritability
• inflammations of the mouth and lips
• nervousness
• peripheral neuritis
• sensitivity to light
• insomnia
• anemia
• growth disorders
• fatigue and poor performance
• muscle weakness
• digestive problems, nausea
• increased susceptibility to infections
• premenstrual syndrome
• liver dysfunction
• functional disorders of the nervous system, as the utilization of calcium, iron and magnesium is impeded.

 

Contained in: many plant and animal foods

FOOD	VITAMIN B6 in mg / 100g
Avocado	0,3 mg
Bananas	0,5 mg
Broccoli	0,2 mg
Cauliflower	0,2 mg
Chicken breast	0,8 mg
Eggs	0,2 mg
Lamb's lettuce	0,3 mg
Liver	0,9 mg
Millet flakes	0,5 mg
Nuts	0,5 mg
Potatoes	0,3 mg
Rice, unpolished	0,6 mg
Soybeans	1 mg
Spinach	0,3 mg
Trout	0,5 mg
Wheat germs	1,6 mg

 

Recommended daily dosage: Vitamin B6 mg/day                       

Infants	0,1 - 0,3 mg
Children and Teenagers	0,4 - 1,4 mg
Women	1,2 mg
Men	1,4 - 1,6 mg
Pregnant women	1,9 mg
In the nursing period	1,9 mg

 

VITAMIN B6 is contained in the following mySUPERFOOD products:

Acai

Physalis

 

 

VITAMIN B7 / B8 (BIOTIN)

The vitamin for beautiful skin and shiny hair is also called vitamin H and is water-soluble as well as relatively heat-stable. It is found in animal and plant foods as well as in the body itself. With a healthy intestinal flora, this also produces enough biotin.

This vitamin is also immensely important for the metabolism, because it supports some enzymes in their work. Above all, biotin helps in the formation of cells and hormones and is important for the growth of skin, hair and nails.

For the cell nucleus, the vitamin is also enormously important, because it helps to control the hereditary information.

Biotin is found in most foods, but often in low concentrations. The most important sources are still milk and dairy products, eggs, whole grain products, and legumes.

A deficiency is quite rare, since a normal mixed diet adequately covers the need for biotin. If deficiency symptoms do occur, they usually result in skin inflammation, muscle pain, depression and hair loss. Alcoholics and people with chronic inflammatory bowel diseases are also more likely to suffer from a biotin deficiency.

Consequences of an overdose have not yet been discovered.

 

Important for:

• the entire metabolism,
• the formation of blood cells
• the formation of skin cells
• the incorporation of sulfur in nails and hair
• the breakdown and conversion of proteins, fats and carbohydrates
• the formation of sexual and growth hormones
• the production of vitamin D
• antibody production in the immune system
• the formation of glycogen for the muscles
• the formation of glucose
• blood sugar regulation
• formation of fatty acids, therefore important for cell membranes and fat content of the skin

 

Deficiency symptoms:

• Fatigue
• Skin problems, hair loss, brittle nails
• depression
• muscle pain
• localized sensory deficiencies
• movement disorders
• loss of appetite
• increased cholesterol levels
• susceptibility to infections
• anemia
• cardiac dysfunction

 

Contained in: many animal foods, yeast and nuts

FOOD	Biotin content µg / 100g
Apples	600 - 1200 µg
Beans	430 - 860 µg
Beef liver	100 µg
Egg yolk	60 µg
Milk	750 - 1500 µg
Nuts	< 30 µg
Oatmeal	150 - 300 µg
Salmon	430 - 860 µg
Soybeans	35 µg
Spinach	430 - 860 µg
Veal liver	up to 150 µg
Vegetables	< 10 µg
Yeast	200 µg

 

Recommended daily dose: Biotin µg/day

Infants	5 - 10 µg
Children and Teenagers	10 - 35 µg
Women	30 - 60 µg
Men	30 - 60 µg
Pregnant women	30 - 60 µg
In the nursing period	30 - 60 µg