The B vitamins are important for the proper functioning nervous system and involved in fundamental processes like the formation of myelin, neurotransmitters and regulation of energy-generating pathways. Deficiency of folic acid in the developing fetus can produce neural tube birth defects (Spina bifida), the daily intake of 400 micrograms of folic acid in women of childbearing age can prevent between 50 and 70% of cases of spina bifida and anencephaly. The folic acid additionally involved in the production and maintenance of new cells, preventing cognitive decline and dementia.
The B complex vitamins, although they are present in almost all foods, require daily consumption as a result of their water soluble, are absorbed rapidly but similarly lost by urinary excretion. On the other hand, do not always eat acceptable in our diet or sufficient quantities of this group of vitamins, also lost due to the cooking of food, the elderly and chronically ill an increased risk of deficiencies of this group of vitamins, adding in these other risk factors for iron deficiency and caloric intake is below requirements and difficulty absorbing nutrients and it is recommended in these cases therefore supplementation. Supplementation is also advisable for people interested in preserving, restoring or improving mental function and memory.
Recommended dosage: 20 mg Thiamine (B1), Riboflavin (B2), Niacin (B3), pantothenic acid (B5) and choline (B7), cobalamin (B12): 100 micrograms / day and acid Folic 800 micrograms / day.
Dr. Iraima Acuña. Nutrition Specialist.
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