Vitamins and mineralsB vitamins — a shield against stress that we forget about?
Sources: 5 · Article: 6 511 characters
Andrzej Frydrychowski points out that vitamin B12 supports the nervous system and mental health, helps the body convert food into energy, and reduces tiredness.
- B vitamins are important for health, dissolve in water, and are not stored by the body.
- Frydrychowski believes that food alone does not provide enough vitamins and recommends taking supplements.
What the authors write
Andrzej Frydrychowski
B vitamins are important for health, dissolve in water, and are not stored by the body.
„Today I will discuss B vitamins, which play a key role in our health. They dissolve in water, and our bodies do not store them. These vitamins are found in various foods, for example:
meat (especially liver and kidneys),
fish (sardines, trout, salmon),
eggs (mainly in the yolks).
It is worth noting that eating these foods alone will not ensure that we get enough of this vitamin.”Dziś omówię witaminy z grupy B, które mają kluczowe działanie dla naszego zdrowia. Są one rozpuszczalne w wodzie, a nasz organizm ich nie magazynuje. Witaminy te występują w różnych produktach spożywczych, np. w:
mięsie (szczególnie w wątróbce i nerkach),
rybach (sardynki, pstrąg, łosoś),
jajkach (głównie w żółtkach),
Warto zaznaczyć, że samo jedzenie tych produktów nie spowoduje, że będziemy mieć wystarczającą ilość tej witaminy.
Andrzej Frydrychowski
Vitamin B12 supports the normal functioning of the nervous system and mental health, helps the body convert food into energy, and reduces tiredness.
„Vitamin B12 (cyanocobalamin) is also extremely important for normal neurological and mental functioning. It takes part in the body's energy metabolism and reduces feelings of tiredness. It helps maintain normal homocysteine metabolism. Excess homocysteine increases the risk of blood clots, strokes, and heart attacks.”Również niezwykle ważna dla prawidłowych funkcji neurologicznych i psychicznych jest witamina B12 (cyjanokobalamina). Bierze ona udział w procesach metabolizmu energetycznego i zmniejsza uczucie zmęczenia. Wpływa na prawidłowy metabolizm homocysteiny, której nadmiar zwiększa ryzyko powstania zakrzepów, udarów i zawałów serca.
Andrzej Frydrychowski
Andrzej Frydrychowski believes that food alone does not provide enough vitamins and recommends taking supplements.
„We can therefore conclude that food alone is not enough, so we have to take supplements.
Vitamin B3 (niacin), also known as vitamin PP, is the name for two compounds: nicotinic acid (niacin, or 3-pyridinecarboxylic acid, a pyridine derivative) and its amide (nicotinamide).”Możemy zatem stwierdzić, że samo pożywienie nie wystarcza, dlatego jesteśmy zmuszeni do suplementacji.
Witamina B3 (niacyna), inaczej witamina PP, to określenie dwóch związków: kwasu nikotynowego (niacyny, czyli kwasu 3- pirydynokarboksylowego, pochodnej pirydyny) i jego amidu (nikotynamidu).
Andrzej Frydrychowski
The B-vitamin complex is presented as important for the body.
„When choosing supplements, it is worth checking whether they contain the methylcobalamin form, which is directly involved in the body's reactions and works effectively.
The B-vitamin complex is extremely important for our bodies, so taking supplements will certainly benefit our health.”Wybierając suplementy warto zwrócić uwagę, czy jest to forma metylokobalamina, która wchodzi bezpośrednio w reakcje organizmu i właściwie działa.
Kompleks witamin grupy B jest niezwykle ważny dla naszego organizmu, dlatego suplementacja z pewnością wyjdzie nam na zdrowie.
Research from PubMed · Europe PMC
We selected 1 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 6 345.
A review of studies found that a supplement containing B vitamins and minerals generally improved perceived stress in healthy people.
Aim of the study: Objective: To conduct a systematic literature review examining the effects of high-dose B-complex multivitamin/mineral supplements on physical, mental, and energy-related outcomes in healthy adults and adults 'at risk' (with suboptimal nutritional status or subclinical symptoms at the start of the study). Methods: PubMed was searched for relevant randomized controlled trials published up to January 2020.
Results: In the seven randomized, double-blind, placebo-controlled studies considered eligible for inclusion, supplementation in healthy populations generally improved perceived stress, physical stamina, concentration, and overall mental health. It also significantly reduced anxiety and improved self-reported energy and vitality. However, not all these outcomes were statistically significant, and studies did not commonly use statistical corrections for multiple outcomes. Studies using brain mapping after supplementation indicated increased activity in brain regions involved in attention, executive control, and working memory during cognitive tasks.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyreview of many studies
“Not stated” does not mean nobody paid — the database does not always record it.
Perspectives and opinion materials
The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.
Orthomolecular Medicine News Service Opinion material
„Metabolic Therapy of Heart Failure: Is There a Future for B Vitamins? International Journal of Molecular Sciences. 2021. Kumar V, Khan AA, Tripathi A, Dixit PK, Bajaj UK. Role of oxidative stress in various diseases: Relevance of dietary antioxidants. J Phytopharm, 2015. Potdar A, Dantuma D, Preuss C, Pathak Y. Pharmacology and Pharmacokinetics of Natural Antioxidants in the Human Body. In: Antioxidant Nutraceuticals. Taylor & Francis; 2018. Carr AC, Frei B. Toward a New Recommended Dietary Allowance for Vitamin C for Humans. Am J Clin Nutr. 1999;69(6):1086-1093.”Metabolic Therapy of Heart Failure: Is There a Future for B Vitamins? International Journal of Molecular Sciences. 2021. Kumar V, Khan AA, Tripathi A, Dixit PK, Bajaj UK. Role of oxidative stress in various diseases: Relevance of dietary antioxidants. J Phytopharm, 2015. Potdar A, Dantuma D, Preuss C, Pathak Y. Pharmacology and Pharmacokinetics of Natural Antioxidants in the Human Body. In: Antioxidant Nutraceuticals. Taylor & Francis; 2018. Carr AC, Frei B. Toward a New Recommended Dietary Allowance for Vitamin C for Humans. Am J Clin Nutr. 1999;69(6):1086-1093.
Orthomolecular Medicine News Service Opinion material
„Drivers include: chronic inflammation; high cortisol and chronic stress; circadian disruption; fatty liver and insulin resistance; leaky gut and dysbiosis; environmental toxins; cofactor deficiencies (Mg, C, K2, B vitamins, Zn, Se). This explains why many people say: “Vitamin D doesn't work for me.” The problem is not the vitamin D—it is the body's internal metabolic environment. 3.”Drivers include: Chronic inflammation High cortisol and chronic stress Circadian disruption Fatty liver and insulin resistance Leaky gut & dysbiosis Environmental toxins Cofactor deficiencies (Mg, C, K2, B vitamins, Zn, Se) This explains why many people experience: "Vitamin D doesn't work for me." The problem is not the Vitamin D - it is the internal metabolic environment. 3.
Orthomolecular Medicine News Service Opinion material
„B vitamins help generate energy, which is depleted by stress. Avoid toxins such as air and water pollution, household chemicals, and radiation. Avoid sugar—high blood sugar competes with vitamin C for entry into cells. White blood cells need vitamin C to support their immune function. Too much sugar in white blood cells can weaken immune defenses by as much as 75%. Sleep well—the body regains strength during sleep. Hormones are produced and toxins are removed. Exercise is important—at least 30–45 minutes of exercise every day will help strengthen the heart and improve blood circulation, lung function, and detoxification.”The B vitamins help to generate energy, which is is depleted by stress. Avoid toxins like air and water pollution, chemicals in the home and radiation. Avoid sugar - High blood sugar competes with vitamin C for entry into cells. White blood cells need vitamin C to support their immune function. Too much sugar in white blood cells can deplete immune strength by as much as 75%. Sleep well - the body regains strength during sleep. Hormones are made and toxins are removed. Exercise is important - At least 30-45 minutes of exercise every day will help to strengthen the heart and blood circulation, the lungs and the detoxification process.
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