B-Complex Vitamins: Benefits, Side Effects and Dosage

B-Complex Vitamins have been taking over the world lately due to its benefits. We have gathered all the information you need to know before taking it.

Vitamin B is a set of nutrients that play a variety of crucial roles in the body.

The majority of people receive the recommended amount of these vitamins from the diet alone, as they can be present in a variety of food items.

However, certain factors such as age, pregnancy, diet choices, medical issues as well as genetics, medications and alcohol use can increase the body’s requirement for B vitamins.

In these situations the supplementation of B vitamins is a possibility.

Supplements that provide the 8 B vitamins are known as B-complex vitamins.

Here are the B-complex vitamins’ health benefits and dosage guidelines and possible adverse negative side negative effects.

What Are B-Complex Vitamins?

B-complex supplements usually contain the eight B vitamins in one pill.

The B vitamin is water-soluble meaning that your body doesn’t retain the vitamins. This is why you must eat a balanced diet to get the vitamins every day.

B vitamins perform a variety of important roles and are essential to maintain good health.

B-complex vitamins generally comprise the following components:

B1 (thiamine): Thiamine is a key ingredient in metabolism as it assists in the conversion of nutrition into energy. The most nutritious food sources are the sunflower seeds, pork along with wheat germ .

B2 (riboflavin): Riboflavin assists in the conversion of food into energy and serves as an antioxidant. The foods that are the highest in riboflavin are organ meatsand beef, and mushrooms .

B3 (niacin): Niacin is involved in cell metabolism, signaling as well as DNA repair and production. The food sources include tuna, chicken and lentils .

B5 (pantothenic acid): Like other B vitamins pantothenic acid can help your body get energy from food. It can also be involved with cholesterol and hormone production. The fish, the yogurt, as well as avocados are excellent sources .

B6 (pyridoxine): Pyridoxine is involved in the metabolism of amino acids as well as the production of red blood cells and the production of neurotransmitters. The foods that are the highest in this vitamin are chickpeas, salmon and potatoes .

B7 (biotin): Biotin is crucial for the metabolism of fats and carbs it regulates expression of gene. Eggs, yeast, salmon as well as cheese and liver are among the most nutritious foods that contain biotin .

B9 (folate): Folate is essential to promote cell growth and amino acid metabolism, the development of white and red blood cells and the proper cell division. It is present in many foods, including liver, leafy greens and beans as well as in supplements in the form of folic acid .

B12 (cobalamin): Perhaps the most well-known of the B vitamins B12 is crucial in neurological function DNA production, as well as the development of red blood cells. B12 can be found naturally in animal foods such as animal products, eggs, seafood , and dairy .

While these vitamins have some traits, they each have their own roles and are required in various quantities.

Who Should Take a B-Complex Vitamins?

Because B vitamins can be found in numerous food items, you’re most likely to be safe from becoming deficient as long as you adhere to an enlightened diet.

Certain circumstances can raise the requirement for B vitamins, which makes supplements essential.

Pregnant or Breastfeeding Women

During pregnancy the demand in B vitamins, specifically B12 as well as folate increases to aid in the development of the fetus .

If you are expecting or nursing, and especially those who adhere to strict vegetarian and vegan lifestyles supplementing their diet with B-complex vitamins is essential.

B12 deficiency or folate in breastfeeding mothers or pregnant women could cause serious neural damage as well as birth defects for the baby, or the infant .

Older Adults

As you get older your capacity in absorbing vitamin B12 decreases , and your appetite diminishes which makes it more difficult for certain people to obtain enough B12 through food alone.

The body’s ability to remove B12 from food items so that it can be absorbed is contingent on sufficient stomach acid.

It’s believed that between 10 and 30 percent of those over 50 aren’t producing enough stomach acid in order to absorb B12 .

A deficiency in B12 has been linked with higher rates of mood disorders and depression among older people .

Vitamin B6 deficiencies and folate are common among the older population .

Those With Certain Medical Conditions

Patients with particular medical conditions, like celiac disease or cancer, alcoholism, Crohn’s, anorexia and hypothyroidism, are more likely to develop nutritional deficiencies, such as B vitamins .

In addition to that, it is possible that the MTHFR genetic mutation may alter the way your body processes folate, which can result in folate deficiency as well as other health problems .

Furthermore, those who have had certain weight loss procedures are more likely to be lacking with B vitamins .

In such situations it is often recommended to patients to take B-complex vitamins in order to correct or eliminate deficiencies.

Vegetarians and Vegans

Vitamin B12 is found naturally in animal products, such as eggs, dairy, meat and fish.

Vegans and those who strictly adhere to a strict vegetarian diet could be at the risk of developing a B12 deficiency if they do not have enough of the vitamin via fortified foods or supplements .

A daily dose of B-complex vitamins can aid in ensuring that those who are following diets that do not contain animal products get sufficient amounts of these vital nutrients.

People Taking Certain Medications

Commonly prescribed medicines could cause a deficiency of B vitamins.

For example, proton pumps inhibitors, which are drugs that reduce stomach acid, could reduce absorption of B12 and folate, while metformin which is a very popular diabetic drug, can reduce the levels of B12 as well as folate .

Birth control pills may also cause the depletion of a number of B vitamins, such as B6 folate, B12, folate, and the riboflavin .

Health Benefits of Taking B-Complex Vitamins

Although certain conditions require certain people to supplement their diet with B-complex vitamins, studies have demonstrated that taking a B-complex supplement could be beneficial for people who do not have a greater need for these nutrients.

May Reduce Stress and Boost Mood

B-complex vitamins are commonly employed to help reduce the effects of fatigue and improve mood.

Certain studies indicate that B-complex vitamins could boost your mood and increase your mental performance.

A study of 33 days in 215 healthy males found that treatment with high doses of B-complex and mineral supplements improved general well-being and stress levels and increased results on cognitive tests .

A different study on young adults revealed that taking multivitamins that contain B-complex vitamins with high amounts for 90 days decreased the mental and physical fatigue and stress .

May Reduce Symptoms of Anxiety or Depression

Although B-complex vitamin supplements aren’t the solution to mental health problems but they could assist in alleviate symptoms of anxiety or depression.

A study conducted on 60 adults who suffered from depression found that the treatment of a vitamin B-complex for 60 days resulted in significant improvement in the symptoms of anxiety and depression in comparison to placebo .

B vitamins can also boost response to treatment when taken together with antidepressants.

One study revealed that taking a supplement with B12, B6 or Folic acid resulted in a greater and longer-lasting antidepressant effect over a year, as compared to placebo .

Be aware that low concentrations of blood tests for particular B vitamins, like B12 folate, B6 and B12 have been associated with an increased risk of developing depression This is why it is important to determine if you have deficiencies in nutrient levels in the event that you’re suffering from symptoms of depression .

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By Michael Caine

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