Vitamin B is a group of nutrients that play a critical part in your body. These vitamins are present in various foods that's why many people get vitamins from their diet. The requirement of B vitamins may increase by various factors like genetics, pregnancy, alcohol consumption, medicines, medical conditions, and dietary choices.  

In such cases, the use of vitamin B supplements may be essential.  B-complex vitamins are those supplements that contain all eight B vitamins. 

Vitamin B Complex

That means all eight B vitamins are packed in one pill. The human body does not store B vitamins because they are water-soluble. That's why your body needs them daily in your diet. B vitamins have many essential functions and are necessary for maintaining good health. 

The following vitamins are present in B-complex vitamins. 

 

B1 (thiamine): 

Thiamine plays an important part in metabolism by helping the conversion of nutrients into energy. Wheat germ, pork, and sunflower seeds are the richest thiamine sources. 

 

B2 (riboflavin):

Riboflavin acts as an antioxidant and also assists in the conversion of food into energy. Riboflavin rich includes mushrooms and organ meats like beef. 

 

B3 (niacin):

Niacin has a major role in DNA production, repair, metabolism, and cell signaling. Important food sources include lentils, chicken, and tuna. 

 

B5 (pantothenic acid): 

It is important for cholesterol and hormone production.  Pantothenic acid also helps your body to get energy from the diet. Rich sources of pantothenic acid are yogurt, avocado liver, and fish. 

 

B6 (pyridoxine): 

Pyridoxine is a very important vitamin that plays its role in neurotransmitter creation, red blood cell production, and amino acid metabolism.  Potatoes, chickpeas, and salmon are rich sources of pyridoxine. 

 

B7 (biotin): 

Biotin is important for the regulation of gene expression and also plays a role in fat and carbohydrate metabolism.  Best food sources of biotin include cheese, yeast, salmon, and eggs. 

 

B9 (folate): 

Your body needs folate for various important functions like metabolism of amino acid, cell growth, white blood, and red blood cell formation, and proper cell division.  Folic acid supplements and foods like beans, leafy greens, and liver are excellent sources of folic acid. 

 

B12 (cobalamin): 

B12 is naturally found in animal sources like eggs, meat, seafood, and dairy. It is popular among other B vitamins and it is important for the development of red blood cells, DNA production, and neurological functions. 

Some characters of B vitamins are the same, they all have different functions and are required in specific amounts¹. 

 

Health Benefits

 

Depression and anxiety

A meta-analysis showed that in some cases, B vitamins may assist with depression. The researchers said that consuming such B vitamins daily for several weeks or years could decrease the likelihood of relapsing from depression.

 

Skin wounds

B vitamins assist in the skin healing process. A research study explains that the application of B vitamins on skin help wound healing more effectively. One more study explains that the B-12 vitamin helps wound healing in mice with diabetes². 

 

Boost immune system

To prevent riboflavin deficiency, a diet rich in vitamin B2, also known as riboflavin, is essential. Vitamin B2 suggested daily doses are 1.3 mg per day for males and 1.1 mg per day for females. Pregnant women require 1.4 mg daily, and mothers who are breast-feeding should have 1.6 mg a day. This B vitamin can be taken from natural foods, including seeds, meat, green vegetables, and dairy products.

 

Reduce Heart Disease Risk

According to the National Institute of Health. The daily recommended amount of pyridoxine is 1.3 mg for adults up to the age of 50 years. On the other hand, 2mg of pyridoxine is the recommended amount for pregnant or breastfeeding women. 

Vitamin B6 is critical since it is involved in more than 100 enzyme reactions in the body, allowing us to metabolize amino acids from our food and form new red blood cells. The latest research has shown that B6 can help reduce the risk of heart disease, although this advantage has not yet been clearly identified³.

 

Prevent Lung Cancer

Research conducted on B complex vitamins shows that it may prevent different types of cancers. However, it has also been seen that it may increase the risk of lung cancer in men who smoke. Research also suggests that B vitamins assist previously undetected small tumors to grow rapidly. 

 

Peripheral Neuropathy

Vitamin B6 is also present in the B complex and if you overdose on Vitamin B6 like more than 200 mg per day then it causes loss of feeling in the legs and arms. This is not permanent; it will go away when you discontinue vitamin. However, in some cases, it can be permanent. 

 

Liver Damage

Niacin which is vitamin B3 is also present in the B complex. Skin flushing is linked with high doses of niacin. Taking B Complex over long periods may lead to liver damage⁴. 

 

References

 

1. B-Complex Vitamins: Benefits, Side Effects and Dosage. [internet]. [cited 2020 November 11]; Available from  https://www.healthline.com/nutrition/vitamin-b-complex#who-should-take-them?
2. Benefits and uses of B-complex vitamins. [internet]. [cited 2020 November 11]; Available from  https://www.medicalnewstoday.com/articles/324856#benefits-and-uses
3. 8 Surprising Health Benefits of B Vitamins. [internet]. [cited 2020 November 11]; Available from  https://www.everydayhealth.com/pictures/surprising-health-benefits-b-vitamins/
4. Health Benefits of B Complex. [internet]. [cited 2020 November 11]; Available from  https://www.webmd.com/diet/health-benefits-b-complex#2

 

 

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