What Are They?
B vitamins play a huge role in the body. They are water-soluble vitamins that aren’t stored in the body which explains the reason why they need to be taken each day. These vitamins have an important function and are crucial for maintaining good health. This set of vitamins usually contains:
- B1 (Thiamine) – B1 helps the metabolism by converting nutrients into energy. Sunflower seeds, pork and wheat germ are among the products that are the richest in this vitamin.
- B2 (Riboflavin) – This vitamin acts as an antioxidant and helps to convert food into energy. Food highest in vitamin B2 are beef, organ meats and mushrooms.
- B3 (Niacin) – Vitamin B3 is great in cellular signalling, DNA and metabolism production and repair. Food high in this vitamin are tuna, chicken and lentils.
- B5 (Pantothenic Acid) – Just like the other types of vitamins, this one also helps the body to obtain energy from food. This vitamin is also involved in hormone and cholesterol production. Food high in this vitamin is fish, liver, avocado and yogurt.
- B6 (Pyridoxine) – This vitamin is essential for amino acid metabolism, the creation of neurotransmitters and the production of red blood cells. Food high in this vitamin is salmon, potatoes and chickpeas.
- B7 (Biotin) – This vitamin is essential for fat metabolism and carbohydrates and is great in regulating gene expression. Food high in this vitamin is egg, salmon, yeast, liver and cheese.
- B9 (Folate) – This vitamin is needed for cell growth, the production of red and white blood cells, amino acid metabolism and proper cell division. Food rich in vitamin B9 is liver, leafy greens and folic acid.
- B12 (Cobalamin) – This vitamin is essential for neurological function, the production of red blood cells and for DNA production. It is mainly found in animal-based food like seafood, eggs, meat and dairy.
Benefits of Using B-Complex Vitamins
May Reduce Stress and Improve the Mood
When taking them on a regular basis, it’s said that B vitamin complex may improve your mood while also reducing the stress. However, in order for this to happen, you should take them for at least a month or even more.
May Reduce Anxiety and Symptoms of Depression
The first thing that should be pointed out is that these vitamins surely are no cure for depression and anxiety. But studies have shown that they may help to improve the symptoms of depression and anxiety. Some of these studies have shown that vitamins of the b vitamin family, like b6, b12 and folic acid may enhance treatment response when given in combination with antidepressants.
Generally speaking, these vitamins are great for overall health and can also promote a healthy appetite, good digestion, proper nerve function, improve cardiovascular health, improve hormones and cholesterol production, and so on.
B vitamins are especially important for women who are breastfeeding and pregnant. It’s said that they may aid in fetal brain development and reduce the risks of birth defects. During pregnancy, vitamin B-complex may also ease nausea, boost energy levels and lower the risk of developing preeclampsia. In men, it’s said that these vitamins can increase testosterone which can decrease with age. They can also help them increase strength and build muscle.
How Much You Should Take?
The recommended daily dose of B vitamins varies from gender, age and from your personal needs as well. Generally speaking, women can take:
- B-1 - 1.1 milligrams (mg)
- B-2 - 1.1 mg
- B-3 - 14 mg NE
- B-5 - 5 mg
- B-6 - 1.3 mg
- Biotin - 30 micrograms (mcg)
- Folic acid - 400 mcg DFE
- B-12 - 2.4 mcg
Men, on the other hand, can take:
- B-1 - 1.2 mg
- B-2 - 1.3 mg
- B-3 - 16 mg NE
- B-5 - 5 mg
- B-6 - 1.3 mg
- Biotin - 30 mcg
- Folic acid - 400 mcg DFE
- B-12 - 2.4 mcg
What Are the Signs of Being Deficit in B Vitamins?
The first and most important thing you should know about these vitamins is that you can probably take the needed dose by eating balanced food. However, some of you can still be in deficit even if eating balanced food. In order to know whether you are in deficit or not, there are some general signs and symptoms:
- Cracks around the mouth
- Skin rashes
- Fatigue
- Scaly skin on the lips
- Weakness
- Swollen tongue
- Anemia
- Irritability
- Depression
- Anemia
- Nausea
- Abdominal cramps
- Constipation
- Diarrhea
- Numbness
- Tingling in the feet and hands
If you’re experiencing some of these symptoms, the best and first thing you should do is to talk and consult with your doctor. Taking these supplements without consultation is not recommended since you can have some of these symptoms caused by some other health condition. So, it’s better if you consult with him/her and see whether you have a vitamin B deficit or something else.
