Vitamin B10, also known as para-aminobenzoic acid (PABA), is a water-soluble substance that plays an important role in cell metabolism.
This vitamin is not an essential nutrient, as it can be synthesized by the body. However, its deficiency can lead to skin problems and disrupt liver function.
Role in the Human Body
This vitamin aids in the synthesis of folic acid and helps in the production of red blood cells.
PABA is also involved in processes related to the formation of proteins and carbohydrates.
Additionally, vitamin B10 may have a positive effect on liver and cardiovascular system function. Its presence in the body aids in detoxification by improving the elimination of toxins and waste products.
Daily Intake Recommendation
The daily intake recommendation for vitamin B10 has not been strictly established, as this vitamin is not officially recognized as essential. However, some sources recommend a dose of 10-100 mg per day for optimal levels.
It is important to note that individual needs may vary based on age, gender, and level of physical activity. Athletes and individuals under high stress may require a larger amount of vitamin B10.
- Recommended dose for adults: 50 mg.
- Athletes may need 100 mg.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Options on iHerb:
Options on iHerb:
Consequences of Deficiency
A deficiency of vitamin B10 can lead to various health problems.
One of the main consequences is a deterioration in metabolism, which can cause fatigue and a decrease in energy levels.
Furthermore, low levels of vitamin B10 can negatively affect the nervous system, leading to:
- depression and mood disorders;
- memory and concentration problems;
- general fatigue and increased irritability.
It is important to note that a prolonged deficiency of vitamin B10 can lead to serious disruptions in the body, so it is recommended to monitor its levels in the diet.
Problems with Excess
An excess of vitamin B10 can lead to a number of serious health issues.
One of the most common consequences is skin irritation, which may manifest as rashes or itching. This causes discomfort and requires immediate attention.
Additionally, high levels of vitamin B10 may negatively impact liver function.
The liver, responsible for the metabolism of many substances, may experience excessive strain, which in the long term can lead to its damage.
It is also worth noting that an excess of vitamin B10 may cause nervous disorders. Changes in the state of the nervous system may manifest as anxiety, depression, and concentration problems.