Why do some B vitamins contain dozens of times more than the recommended daily intake?

The content is not equal to the amount of intake, there is a certain absorption ratio, not complete absorption.

Since you need to use vitamin B tablets**, of course, the amount should be larger.

According to the latest "Dietary Nutrient Reference Intakes for Chinese Residents (2013 Edition)" released by the Chinese Nutrition Society, there are 8 kinds of essential B vitamins, namely: B1 (thiamine), B2 (riboflavin), B3 (niacin, niacinamide), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin).

The following table is from the "Dietary Reference Intakes for Chinese Residents (2013 Edition)", in which the UL column is the maximum tolerable amount (upper daily intake limit) and RNI is the recommended intake (lower daily intake limit):

As can be seen from the graph, only B6 (pyridoxine), B9 (folic acid) and B3 (niacin) currently have the highest daily intake. B vitamins are water-soluble vitamins that are difficult to retain in the body, so they usually don't occur in excess unless you take a large amount of supplements.

Recommendations for daily supplementation: vitamin B2 >, vitamin B3 > 15 mg, vitamin B6 >, vitamin B9 (folic acid) > 200 mg, vitamin B2 >, vitamin B2 >.

The main effect of vitamin B group is to relieve anxiety, depression, and nervous tension, in addition to participating in the body's sugar, fat, and protein metabolism.

For patients who drink alcohol, vitamin B can enter the human body and remove the toxins produced by alcohol into the human body, thereby protecting the liver, so it has a certain function of abstaining from alcohol. It can also relieve vomiting, such as maintaining the normal digestive system, promoting gastrointestinal peristalsis, and preventing indigestion. It also has a very important effect on the development of the fetus, which can prevent malformations of fetal development, and pregnant women also need to increase the intake of B vitamins.

To talk about the toxicity of vitamins, let's first talk about the classification of vitamins:

Vitamins can be divided into two main categories based on solubility:

A fat-soluble vitamin: includes vitamins A, D, E, KIt is not allowed to be dissolved in water and organic solvents, often coexists with fat in kind, and is easy to destroy in rancid fat; Absorption is related to lipids and is mainly found in the liver;

If you ingest too much, you will be poisoned.

2. Water-soluble vitamins: including B vitamins (B1, B2, B6, B12, PP, folic acid, pantothenic acid, biotin, etc.), vitamin C. Its metabolites can be excreted in the urine.

There are no non-functional forms of storage in the body. When the body is saturated, it will be excreted in heavy urine; Conversely, if there is a deficiency of vitamins in the body, the ingested vitamins will be used by the tissues and very little will be excreted from the urethra.

Water-soluble vitamins are generally not toxic, but extreme intake can cause physical discomfort.

PS: The above content is excerpted from "Diet and Health", a series of textbooks compiled by Sun Yat-sen University School of Medicine, edited by Jiang Zhuoqin, p. 20.

Other related knowledge (such as some other B vitamins, vitamins A, C, D, E, etc.) can be found in Chapter 1, Section 6 - Vitamins.

Vitamin B tablets are one tablet at a time, once a day.

There are more than 15 types of vitamin B, which are vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B4 (glandular throat), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B10 (auxin), vitamin B11 (auxin), vitamin B12 (cobalamin), vitamin B13, vitamin B15 (panine), vitamin B17 (apricot), vitamin BC (folic acid or vitamin M), Vitamin BT (carnitine), vitamin Bx (para-aminobenzoic acid), choline, inositol (cyclohexanol), etc.

Increasing the appropriate amount of B vitamins can alleviate the body's metabolic disorders caused by radiation. When irradiated with radiation, vitamin B1 deficiency is caused, which impairs the metabolism of sugar, protein, and inorganic salts, and reduces the content of vitamin B2 in the liver, muscles, and brain. Therefore, increasing the supply of vitamin B2 can reduce the harm of radiation to radiation workers.

B vitamins are beneficial for improving oxygen utilization.

The amount of vitamin B tablets depends on what brand you eat and how much it contains in each tablet. Generally, it is stated on the packaging.

Look at what the specification is, if it is 500mg per tablet, twice a day, one tablet each time, look at the outer packaging of the product, there will generally be a standard dosage for the use of the product.

Blood sugar is too high, and the burden on the heart increases

Diabetics often fill vitamin B3 (men and women exceed 17mg and 13mg per day) will cause blood sugar to rise, and the higher the dose, the more serious the blood lipid problem will be. Each vitamin is highly recommended and has a maximum dosageFixedThe highly recommended dosage is based on the total amount in a balanced diet of nutrients in healthy people, taking into account individual differences, cooking impairment, digestibility and other factors. The maximum limit is the tipping point at which the vitamin gradually has adverse physical and mental health effects, beyond which there is a health risk.

Generally, the intake of B vitamins from food is sufficient for everyone's metabolic needs, and if you take too much, it will generally be excreted outside your body according to urine and feces, so there is no need for ordinary people to add vitamins. Pregnant mothers, giant cell iron deficiency anemia, long-term alcohol consumption and taking some antibiotics may be necessary or long-term use of a certain type of B vitamins, and these people must seek the advice of a physician before filling in the vitamins. Although, B vitamins generally don't have ***.

Vitamin B12 can promote the maturation and breakdown of red blood cells, and vitamin B12 is indispensable for maintaining the myelin sheath of the nervous system. Therefore, it is used in megaloblastic iron deficiency anemia and maintenance of the nervous system. If you use it for a long time or use it too much, it is likely to cause adverse reactions and allergic symptoms in the digestive tract.

All in all, if there is no B vitamin deficiency, it is generally not recommended to take vitamin B drugs. For patients with B vitamin deficiency conditions, a single B vitamin can be selected to fill in a targeted manner, and there will generally be no adverse reactions.

Vitamin B9, also known as folic acid, is generally used as a prophylactic drug during pregnancy during breastfeeding, and can also treat megaloblastic anemia. However, the dosage of folic acid used to treat these drugs is different. Small doses are mainly used to prevent malformed fetuses; High doses are used for anemia.

Long-term use of large doses may cause gastrointestinal reactions, mainly manifested as abdominal pain, bloating, nausea, retching, loss of appetite and other symptoms. For those who must take vitamin B, it is not possible to take B vitamins for a long time.

Yellow urine, bloated stomach, stomach pain, affect appetite, headache, irritability. Do not exceed 10 mg.

It may lead to metabolic disorders and short temper, and the daily consumption of vitamin B is about 30 mg.

It will increase the burden on the stomach and intestines, the heart may beat rapidly, there may be a tingling sensation, and the body may be numb. Do not exceed 100 mg.

Let's start with the B vitamins.

Vitamin B is not a vitamin, but a large family with multiple members, which mainly includes vitamin B1 and vitamin B2

Vitamin B6, vitamin B12

Niacin, pantothenic acid, folic acid, biotin, etc. B vitamins are found in whole foods (divided into animal foods and plant foods) and in vitamin supplements (divided into mixed supplements and single supplements).

1.It is a key substance in the process of glucose metabolism, and the energy required by the body is mainly provided by sugars. Deficiency can lead to a decline in the ability to cope with stress, and even neuritis, weakened digestion, and constipation.

2.Maintain and improve epithelial tissue.

Such as the epithelial tissue of the eye, the mucosal tissue of the finger or the mucosal tissue of the chemical tract is healthy. Severe deficiency can cause visual fatigue, corneal hyperemia, angular cheilitis.

Wait. 3.Poor fat metabolism can cause seborrheic dermatitis.

For acne, vitamin B supplementation has a good effect.

4.Help the body to use oxygen and increase the oxygen gain of **, nails, and hair tissues.

Vitamin B1 deficiency can lead to dry beriberi, and the initial symptoms are mainly irritability, depression, and headache.

and so on, and then multiple peripheral neuritis will occur.

Symptoms predominate. <>