An adequate supply of vitamin B complex is extremely important for our and overall .
What is Vitamin B Complex?
Vitamin B complex is the group of B compounds considered essential for physical and mental health. B complex is often taken as a , particularly by and vegans. A lack of B can have negative implications for physical and mental health. If taken according to recommendations, vitamin B complex should be safe to take. Vitamin B compounds are soluble and any compound that your doesn’t need will be naturally out.
Vitamin B Deficiency Symptoms:
- Lack of and
- Shortness of
- Smooth and red-colored
- or in the , or
- Unusually pale skin
- Sensitivity to light or vision
- Confusion or irritability
Vitamin B complex is essential for the functioning of a Together, these compounds have many benefits, including the following:body.
- Regulation of
- Weight loss
See below for details on the benefits of each specific B compound.
Vitamin B Complex Types & Foods
- B1 (Thiamine): This compound converts sugar and into usable , has benefits, and helps maintain a healthy flow around the body. It can be found in whole , dark green vegetables, such as , as well as milk and eggs.
- B2 (Riboflavin): Like B1, this nutrient is needed for metabolism and it is also good for eye health. It can be found in the same food sources as B1; whole grains, green , , and .
- B3 (Niacin): B3 is another essential compound for the meat, chicken, whole grains, , and . of into ATP, the for . It also helps the system. It can be found in red
- B5 (Pantothenic Acid): B5 is also important for energy production and for the processing of strawberries, grapefruit, sunflower seeds, , meat, yogurt, and eggs. that keeps the human body balanced. It can be found in
- B6 (Pyridoxine): B6 breaks down stored be found in chickpeas, tuna, whole grains, , , watermelon, salmon, and spinach. and regulates body acids in the blood. It can
- B7 (Biotin): B7 is involved in the conversion of into energy and helps the body produce fatty acids, which maintain cell health.
- B9 (Folate): B9 is also called folic acid, and fosters the growth of red blood cells. It is commonly taken by to reduce the of birth defects. It can be found in fortified cereals, whole grains, fruits, green leafy vegetable, meat, fish, and .
- B12 (Cobalamin): B12 is intrinsic for the maintenance of healthy blood cells and anemia. The primary sources of B12 are from – meat, fish, and . It can also be found in fortified and yeasts. . It also helps produce and prevents some types of
It is important to take a vitamin B complex supplement in the amount recommended by the brand unless otherwise advised by a concentrations of various B vitamins, so is advised, particularly if you are from a specific health condition.. Some of these products will contain different
The most frequent side effects of vitamin B complex supplements are diarrhea. Other side effects include the following:and
- Nerve damage
- Tingling of the limbs
Exceeding the recommended dose of vitamin B over an extended period of time can lead to the following:
- High blood
- Blurred vision
- Skin problems
It’s recommended to stop taking the supplement and consult with aprofessional should any of these occur. Contact a medical professional for advice if you have any pre-existing medical conditions or are on any medications that might impact the intake of vitamin B complex.