Health Benefits of Vitamin B Complex
Vitamin B complex has plenty of health advantages, as they are necessary for preventive care. According to the Mayo Clinic, it plays a vital role in nerve function, the production of your red blood cells, and the formation of DNA. While most people don't get enough vitamin B benefits in a varied, balanced diet; they should consult your doctor and take vitamin B complex supplements
A vitamin B complex typically offers eight of the B vitamins. They are present naturally in meat, leafy dark green vegetables, dairy, beans, peas, and whole or unprocessed grains. They help your body create energy from the food you consume, produce red blood cells, and play significant part in particular bodily functions.
In this article, I am going to talk about Vitamin B complex and its prominent health benefits. So, don't read it carefully and don't skip any important information.
What is Vitamin B Complex?
Vitamin B complex is a group of vitamins that have essential functions in your body. These vitamins can be obtained from the diet. These are water-soluble vitamins, so you should get them from your diet every day. They play a central role in maintaining good health.
B-complex consists of the following vitamins;
- B1 (Thiamine)
Thiamine plays a vital role in your body. It transforms nutrients into energy. You can get it from wheat germ, sunflower seeds, and pork.
- B2 (riboflavin)
Riboflavin transforms food into energy and is a potent antioxidant. You can get it from beef, organ meats and mushrooms.
- B3 (niacin)
Niacin has an essential role in cellular signaling, metabolism, and DNA production and repair. Chicken, lentils, and tuna provide niacin.
- B5 (Pantothenic acid)
It also provides energy and causes the formation of hormone and cholesterol production. It is present in avocado, liver, fish, and yogurt.
- B6 (pyridoxine)
Its functions are red blood cell production, amino acid metabolism, and generation of neurotransmitters. Potatoes, chickpeas, and salmon are rich sources of this vitamin.
- B7 (biotin)
Biotin plays a vital role in carbohydrate and fat metabolism. It also maintains gene regulation. You can acquire it from eggs, salmon, yeast, liver, and cheese.
- B9 (folate)
It is necessary for cell growth, red blood cell production, amino acid metabolism, and appropriate cell division. You can obtain it from beans, liver, and green leafy vegetables or you may take folic acid supplements.
- B12 (cobalamin)
It is the most important of all B vitamins. B12 plays a central role in the nervous system, red blood cell development, and DNA production. It is present in dairy products, meats, eggs, and seafood.
Need for B-Complex Vitamin
It is rare for a person to suffer from a deficiency of these vitamins if he is taking a well-rounded diet. However, certain conditions enhance the requirement of these vitamins, making supplements compulsory.
Pregnant and Breastfeeding Women
During pregnancy, the need for B vitamins increases, especially B12 and folate. B-12 or folate deficiency in pregnant or breastfeeding women can cause severe health and developmental defects in fetuses or infants.
With aging, a person's capability to absorb B-12 decreases and deficiency of this vitamin occurs. So they must take their supplements.
- People with some Medical Issues
People with celiac disease, Crohn's disease, cancer, hypothyroidism, and anorexia may suffer from a deficiency of many essential nutrients like B vitamins. So they must take B vitamins in the form of supplements to make up for deficiencies.
Vitamin B-12 is available in animal products such as dairy, meats, and eggs. Strict vegetarians can develop their deficiency so they should take their supplements.
Health Benefits B complex vitamins
B-Complex vitamins perform many vital roles in your body. So, you can take supplements.
Following are the functions of these vitamins:
- Anxiety and Depression
These vitamins can minimize symptoms of anxiety and depression. A study of 60 adults who took B-complex for 60 days showed a marked decline in anxiety and depression symptoms. These vitamins can speed up the treatment of depression when a person takes them along with other antidepressants.
Another study revealed that those patients who took supplements of vitamins (B12, B6, and folic acid) had increased and sustained antidepressant activity over one year as compared to placebo. A person with a decreased level of some essential vitamins such as B6, B12, and folate has an enhanced risk of depression. Therefore, it is necessary to check if there is any nutritional deficiency if someone has symptoms and indications of depression.
- Lower Stroke Risk
These vitamins play an essential role in minimizing the risk of stroke, in which blood clots stuck in the vessels and hinder the blood flow to the brain. A study carried out among 50,000 people showed that taking B-complex vitamins for almost six months decreased the risk of strokes by 7%.
- Prevention of Beriberi
Vitamin B1 plays a central role in preventing beriberi. A shallow level of B1 can result in beriberi. This a dangerous disorder as it affects the heart, nervous system, and digestive system. Beriberi is present in patients who lack essential nutrients, more importantly, vitamin B1.
People with symptoms of beriberi should take B1 supplements. If you take one of the B-complex vitamins for a longer duration, an imbalance of some other essential B vitamins can occur. So, you should take supplements containing all B vitamins.
- Enhanced Immunity
Riboflavin plays a vital role in breaking down carbohydrates, proteins, and fats to get the energy needed for many body functions. It metabolizes food particles and adds to the energy currency of the body. It maintains the skin, lining of the gastrointestinal tract, and red blood cells.
According to the National Institute of Health, taking this vitamin can prevent migraines and cataracts.
Riboflavin enhances the energy level improves immunity. It can also cure acne, muscle cramps, and carpal tunnel syndrome. B-6 also strengthens your immune system.
- Production of Hormones
Vitamin B-5 is involved in many biochemical reactions taking place in your cells every day. It is essential for the production of hormones and growth.
- Canker sores
Vitamin B-12 can cure canker sores (also called oral ulcers). B-12 ointment can treat them more than a placebo.
B vitamins play a vital role during pregnancy. A pregnant woman should take almost 400 mcg of folic acid each day. CDC (Centers for Disease Control and Prevention) shows that taking enough folic acid can minimize the risk of many congenital disabilities of the brain and spinal cord.
Pregnant women also require B-12. B-12 deficiency can result in early birth loss, hypertension in women, and fetal abnormalities.
- Stress Reduction
B vitamins are also involved in reducing stress and boosting mood. According to some studies, B vitamins can increase your morale and better your cognitive performance.
A 33-day study in 200 healthy people showed that treatment with a high amount of these vitamins improved mental health and cognitive functions.
Another study which was carried out in young adults said that taking high levels of B-complex vitamins for 90 days lowered stress and mental fatigue.
Risks Related to Vitamin B Complex
High levels of niacin supplements can cause high blood sugar, liver damage, and vomiting. A high dose of B-6 can result in painful skin lesions, light sensitivity, and nerve damage. Therefore it is necessary to take these supplements by good brands and tested by the US Pharmacopeial Convention (USP).
As you can see, there are a large number of health benefits associated with Vitamin B complex. It is a combination of B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (Pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).
You may take it through a diet that may include leafy greens, certain fruits, lean meat, beans, and whole-grain, etc. You can also take its supplements, but before consuming it, talk to your doctor for better understanding.