Vitamin B10 is an unpopular but very important vitamin. Vitamin B10 is often referred to as a "vitamin in a vitamin" because it helps the formation of folic acid. This vitamin is one of the youngest members of the family of B-complex, and some still see it as belonging to a group of vitamin-like substances.
B10 is a water soluble vitamin that is destroyed under the influence of high temperatures. It has been known since 1863, but the properties of this vitamin are only found in the first half of the 20th century.
One of the most important functions is that it supports the work of other vitamins as well as the formation of folic acid, so its absorption increases the effectiveness of vitamin C and other vitamins Bs.
In addition, vitamin B10 is a powerful antioxidant that has many important functions, supporting healthy skin and protecting it from sunburn and reducing the appearance of wrinkles. Vitamin B10 affects the growth of hair and prevents early graying.
Due to the above advantages, the water-soluble vitamin is an essential component in the production of many cosmetic products - creams for sunburn, shampoos and conditioners, lotions, etc. Lotions with this substance provide a protective tan act against harmful UV-rays.
Vitamin B10 is actively involved in the absorption of proteins in the metabolism of iron and formation of red blood cells. It has the ability to enhance the synthesis of folic acid absorption of pantothenic acid.
Vitamin B10 Sources
Vitamin B10 is synthesized in our body, but it's good to get it through food. The best natural sources of B10 are liver, brewer's yeast, kidney s, cereals, rice, bran, wheat germ, molasses, potatoes, dairy products, fish and nuts. Parabens in the body and the products can be destroyed by drugs like sulfamides, cooked food, alcohol, estrogens.
Vitamin B10 Dosage
Amounts of vitamin B10 are measured in milligrams (mg). There is no required daily dose of B10, but it is assumed to be between 2-4 mg. B complex formulations and high-quality multivitamins contain between 30 and 100 mg. Also available as a supplement, it is sold in B complex capsules in doses of 30 mg to 1000mg, with ordinary and gradual release. Usually the intake of B10 is dne three times a day, 30 to 100 mg at a time.
Vitamin B10 Benefits
Vitamin B10 acts as a coenzyme in the breakdown and utilization of proteins. As a consequence, it improves the functioning of the digestive system. Important is the work of the substance in the formation of red blood cells (erythrocytes).
Vitamin B10 is known for its ability to retain natural hair color for longer. Its action prevents early appearance of white hair and graying hair. Additionally, it manages to improve the growth of your hair.
It is argued that the combination of folic acid and B10 can help return the natural color of gray hair. Evidence for this has so far ben seen only in animals, but is unlikely to hurt if you test this combination with hair dye. This could take about 1000 mg of it a day, six days a week.
Another one of the beneficial properties of vitamin B10 is its ability to relieve the pain of burns. It keeps skin healthy and smooth and delays the appearance of wrinkles. For people who use penicillin, it is advisable to increase their intake of parabens from natural foods and supplements.
Vitamin B10 Deficiency
The most common manifestation of deficiency of vitamin B10 is eczema. Shortage of B10 may be highlighted by premature graying of hair and skin eczema. Among the symptoms of deficiency of this substance are states of fatigue, depression and some digestive disorders. It is important to note that these indicators can serve as signals for lack of other vitamins of the B-complex, especially folic acid.
Vitamin B10 Overdose
No evidence of toxicity in overdosing with vitamin B10 exists, but it is not advisable to take large doses of vitamins continuously. Among the identified symptoms of excessive use of B10 are nausea and vomiting, diarrhea and other gastrointestinal problems.