The Importance of B Vitamins in Health and Disease Prevention

Table of Contents

1. Introduction

2. Basic Knowledge of B Vitamins

3. Physiological Functions and Deficiencies of Individual Vitamins

4. Latest Evidence in Preventive Medicine

5. Intake Status and Challenges for Japanese People

6. Safe Supplementation Methods and Interactions

7. Practical Recipes to Meet Needs Through Diet

8. Future Research Trends and Public Health Significance

9. Conclusion
   
   

1. Introduction

Recent advancements in epidemiological studies and molecular nutrition have led to a reevaluation of B vitamins as "keys to repair and prevention" for age-related and inflammatory diseases, beyond their role as mere coenzymes.Die heutigen Nachrichten

2. Basic Knowledge of B Vitamins

The Harvard T.H. Chan School of Public Health positions B vitamins as "essential for one-carbon metabolism and mitochondrial function maintenance."The Nutrition Source

3. Physiological Functions and Deficiencies of Individual Vitamins

• B₁₂ & Folic Acid—Involved in DNA synthesis and nerve maintenance via the methylation cycle. Deficiency can lead to megaloblastic anemia and dementia-like symptoms.Verywell HealthMedlinePlus

• B₂—Has antihypertensive effects in genotypes like MTHFR 677TT.Die heutigen Nachrichten

• B₆—PLP form suppresses the NF-κB pathway, reducing chronic inflammation.Die heutigen Nachrichten

4. Latest Evidence in Preventive Medicine

• Dementia Prevention: In a sub-analysis of the Framingham study, elderly individuals with serum B₁₂ <300 pg/mL had a 1.8 times higher incidence of dementia.Die heutigen Nachrichten

• Cardiovascular: Supplementation with folic acid 800 µg + B₆ 20 mg + B₁₂ 500 µg/day in patients with hyperhomocysteinemia reduced carotid IMT progression by 25%.DIE WELT

• Inflammatory Diseases: Supplementation with B₆ (50 mg/day) reduced CRP by an average of 1.2 mg/L.Die heutigen Nachrichten

5. Intake Status and Challenges for Japanese People

According to the National Health and Nutrition Survey (2024), B₁ and B₂ per total energy are sufficient, but folic acid is below the recommended level (400 µg) at an average of 280 µg for women aged 20-39. The introduction of fortified wheat flour before pregnancy is a consideration.

6. Safe Supplementation Methods and Interactions

• Overdose: Reports of sensory neuropathy with B₆ >100 mg/day.

• Interactions: Metformin and PPIs inhibit B₁₂ absorption.

• Supplement Selection: USP certified and domestic GMP products recommended.

7. Practical Recipes to Meet Needs Through Diet

• Breakfast: Whole grain bread + avocado + boiled egg (B₇, B₁₂),

• Lunch: Miso mackerel set meal (B₂, B₆, B₁₂),

• Dinner: Spinach and lentil curry (Folic Acid, B₁)—each meal meets 30-60% of the recommended daily intake.

8. Future Research Trends and Public Health Significance

Mendelian randomization studies and metabolomics are expected to refine vitamin needs and overdose thresholds based on genetic polymorphisms. Revisiting food fortification policies as measures against adult diseases and frailty is also urgent.

9. Conclusion

B vitamins are involved in a wide range of functions from energy metabolism to gene repair and inflammation control, making them a cost-effective tool for disease prevention. Especially for the elderly, pregnant women, and vegetarians, awareness of deficiency risks and regular blood testing and nutritional guidance are recommended. By creatively selecting daily food ingredients and safely using supplements within safe limits, it is possible to lay the foundation for an era of "100-year healthy life expectancy."

🔗 Reference Articles and Sources

1.  IT Boltwise Original Article (Importance of B Vitamins in Health and Disease Prevention)

2.  Harvard T.H. Chan School of Public Health – Nutrition Source: B Vitamins

3.  Verywell Health – 8 Types of B Vitamins and How They Support Your Body

4.  MedlinePlus – B Vitamins

5.  Wikipedia – Vitamin B (German Version)

6. Importance of B Vitamins in Health and Disease Prevention -

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