Vitamin B complex

Do you want to be fit, resilient and able to concentrate well in your everyday life? Then you should ensure that you have an adequate supply of the B complex vitamins. With the eight B vitamins in Vitamin B complex Are you doing something for your physical resilience , your mental alertness and your nervous system .

The B vitamins (B1, B2, B6, B12, niacin, pantothenic acid) support normal energy metabolism and ensure that your body can obtain energy from food. Vitamins B6 and B12, together with folic acid, support normal homocysteine ​​metabolism. Regulating the homocysteine ​​concentration in the blood is so important because too much of this amino acid can cause damage to blood vessels, increases the risk of cardiovascular disease and is associated with depression and dementia in old age. Taking folic acid is particularly recommended for women who want children and for pregnant women in order to ensure a healthy pregnancy and support the child's growth.

• Vitamin B1 (thiamine) contributes to normal energy metabolism

• Vitamin B2 (riboflavin) helps protect cell components from oxidative damage (immune protection)

• Niacin (vitamin B3) contributes to normal functioning of the nervous system (mental functions)

• Pantothenic acid (vitamin B5) helps reduce tiredness and fatigue

• Vitamin B6 (pyridoxine) contributes to normal homocysteine ​​metabolism and supports normal psychological functions

• Biotin (vitamin B7) , the beauty vitamin, contributes to the maintenance of normal skin and mucous membranes

• Folic acid (vitamin B9) contributes to normal blood formation and normal cell division

• Vitamin B12 (cobalamin) is for blood formation and your Energy balance important

We have chosen the dosage so that with just one soft gel capsule you Vitamin B complex Your daily requirement of all important B vitamins you can cover.

Good to know : The vitamins of the B complex have other positive properties, both on their own and when taken together. It is important to have an adequate supply of all B vitamins. A high supply of a single B vitamin can lead to a relative deficiency of another. Therefore, a balanced intake plays an important role. People who follow a vegan diet should pay particular attention to supplementing their diet with B12 preparations, as B12 in its usable form is found almost exclusively in animal foods.

The B complex includes eight vitamins . These serve as precursors for coenzymes and play a central role in many metabolic processes. For example, B vitamins are important for digesting sugar, proteins and fats. They are also essential for DNA synthesis , the formation of blood , hormones , Neurotransmitters and for the function of the nervous system .

The function of the B vitamins is essentially to activate different enzymes that often work closely together. Therefore, you should ensure you get enough of all B vitamins and eat a balanced diet to protect yourself from deficiency symptoms that can arise, for example, from fatigue and Difficulty concentrating A high supply of a single B vitamin can lead to a relative deficiency of another. For an even supply of all vitamins, preparations that contain all eight B vitamins in a fixed amount, for example the recommended daily dose for adults, can be useful.

Vitamin B1 (thiamine)

Recommended daily dose: 1 – 1.5 mg

Contains in 100 grams: dry yeast (2.2 mg), wheat germ (2 mg), sunflower seeds (1.9 mg), peanuts (0.9 mg), pork (0.8 mg), peas (0.8 mg), pistachios (0.7 mg), oat flakes (0.6 mg), lentils or chickpeas (0.5 mg), whole grains (up to 0.5 mg).

Vitamin B2 (riboflavin)

Recommended daily dose: 1.2 – 1.6 mg

Contained in 100 grams: dry yeast (4.5 mg), offal of almost all animals (2 – 3 mg), dried chanterelles or porcini mushrooms (1.8 mg), wheat germ (0.7 mg), camembert or almonds (0.6 mg), blue cheese (0.5 mg), egg yolk or mushrooms (0.4 mg)

Vitamin B3 (niacin, nicotinic acid)

Recommended daily dose: 13 – 17 mg

Contained in 100 grams: dried yeast (42 mg), peanuts (15.3 mg), pork liver (15.7 mg), beef liver (13.6 mg), oyster mushrooms (10 mg), chicken (10 mg), sardine (9.7 mg), tuna (8.5 mg), salmon (8.2 mg), pumpkin seeds (7.8 mg), mackerel (7.7 mg), ham (6.9 mg), chanterelle (6.5 mg), wholemeal flour (5.5 mg), brown rice (5.2 mg), dried apricots (3.3 mg)

Vitamin B5 (pantothenic acid)

Recommended daily dose: 6 mg

Contained in 100 grams: Offal (3 – 8 mg), peanuts (2.9 mg), porcini mushrooms (2.7 mg), mushrooms (2.1 mg), peas (2.0 mg), rice (1.7 mg), lentils or eggs (1.6 mg), raw broccoli (1.3), wholemeal flour (1.1 mg), avocados (1.1 mg), Camembert (0.9 mg), walnuts (0.8 mg), almonds (0.5 mg)

Vitamin B6 (pyridoxine)

Recommended daily dose: 1.2 – 1.8 mg (The requirement increases

Contained in 100 grams: beef liver (0.9 mg), yeast (0.7 mg), lentils, chickpeas, avocado, chicken, pork or beef fillet or wheat germ or bran (approx. 0.5 mg), nuts (0.2 - 0.8 mg), whole grain products, garlic or bananas (approx. 0.4 mg), Brussels sprouts or potatoes (approx. 0.3 mg), Camembert or lamb's lettuce (0.25 mg)

Vitamin B7 (biotin)

Recommended daily dose: 30 – 60 μg

Contained in 100 grams: dry yeast (200 μg), beef liver (103 μg), egg yolk (50 μg), soybeans (30 μg), oat flakes (20 μg), walnuts (19 μg), mushrooms (12 μg), unpolished rice (12 μg), whole wheat flour (8 μg), fish (7 μg), spinach (6 μg), beef and pork (5 μg), bananas (5 μg)

Vitamin B9 (folic acid)

Recommended daily dose: 400 μg

Contained in 100 grams: Duck/turkey beef liver (approx. 600 µg), wheat germ and bran (400 µg), yeast (290 µg), kale (185 µg), peanuts (169 µg), peas (160 µg), spinach (145 µg), broccoli (114 µg), asparagus (108 µg), Brussels sprouts (100 µg), beetroot (83 µg), chicken egg (67 µg), whole grain products (20 µg)

Vitamin B12 (cobalamin)

Recommended daily dose: 3 μg

Contained in 100 grams: beef/veal liver (60 µg), caviar (16 µg), oysters (14 µg), herring (8.5 µg), beef (5 µg), Camembert or Emmental (3.1 µg), salmon (2.9 µg), egg yolk (2.0 µg)

Vitamin B1, also Thiamine , aneurin or popularly known as the “mood vitamin”, is a water-soluble vitamin from the B complex. It was given the name Vitamin B1 because it was the first compound of the vitamin B group that scientists were able to isolate. This vitamin is particularly essential for the functioning of the muscles and nervous system, as it is involved in the transmission of nerve impulses, among other things. As a coenzyme, it plays a major role in the metabolism of carbohydrates and is important for the extraction of energy from sugars. Vitamin B1 strengthens the Ability to concentrate and improves the Memory performance as well as general physical constitution. Vitamin B1 is also needed for elevated blood glucose levels, as can occur with poorly controlled diabetes mellitus. Since the body can neither produce vitamin B1 itself nor store it in large quantities, regular intake through food is essential for your health.

Larger amounts of vitamin B1 are found primarily in pork muscle meat, pork schnitzel and chicken breast. Fish, savoy cabbage, pulses, unpolished brown rice, corn, potatoes, mushrooms, peas, zucchini, fennel as well as whole grain products, oat flakes and wheat germ also serve as sources of the vitamin. Your eating habits therefore determine how good your supply of vitamin B1 is.

The German Nutrition Society (DGE) lists in a table the recommended dosage of vitamin B depending on age and gender. For men between 25 and 65 years of age, the reference value is 1.2 mg, for women in the same age group it is 1 mg. Male adolescents have the highest requirement. Boys between 15 and 19 years of age need 1.4 mg of vitamin B1 per day. The group with the second highest requirement are pregnant women in the 3rd trimester and breastfeeding mothers, with a recommended daily dose of 1.3 mg.

If just one of the following applies, your supply of vitamin B1 could be too low:

• You eat few whole grain products and legumes
• You drink alcohol regularly
• Your diet is very one-sided
• You drink excessive amounts of coffee and tea

Intense physical training or hard work, fever, stress, burns, hyperthyroidism, liver disease and pubertal growth in adolescents also increase the need for thiamine. The same applies to pregnant women, breastfeeding women and dialysis patients. If you consume a lot of medication, as is often necessary for chronic or serious illnesses, or if you take the contraceptive pill or consume a lot of refined sugar, you should pay particular attention to ensuring you have an adequate supply of thiamine. Otherwise, deficiency symptoms can occur, which in the worst case can have long-term health consequences. If you are unsure, consult your family doctor.

If the body is not supplied with vitamin B1 for a period of two weeks, 50 percent of the reserves stored in it are already used up. The need for vitamin B increases. After 40 days at the latest, your body no longer has any vitamin B1 reserves and becomes susceptible to illness. A slight vitamin B1 deficiency is not uncommon even among people in affluent societies. Typical symptoms are a lack of appetite and digestive disorders. A slight deficiency in the "mood vitamin" can also manifest itself in central nervous disorders such as tiredness, depressive moods, poor concentration and poor memory. Energy metabolism decreases.

If you have an increased need for thiamine and cannot or do not want to cover this need by eating certain foods due to dietary habits or illnesses (for example, if you are on a certain diet), we recommend taking vitamin B1 as a dietary supplement.