Most individuals get the recommended amounts of B vitamins through diet alone since they are found in various foods. Know that this Super B complex vitamin is a group of nutrients that play numerous significant functions in your body. As a matter of fact, vitamins B1, B3, B6, B9, and B12 help better eye health. Even if your doctor recommends you to get eye treatment with the use of lasers, B vitamins are still beneficial in improving your condition. Read on to learn more about how these vitamins benefit you, the amount you need, whether you should add supplements, and more.
The Eight B Vitamins
Generally, a B-complex supplement packs all eight B vitamins into one capsule. This vitamin is water-soluble, which implies your body does not stock them. Hence, your diet must supply them every day.
B vitamins have many vital roles in maintaining good health. Super B-complex supplements usually contain the following:
B1 – Thiamine
Thiamine is fundamental in metabolism. It helps convert nutrients into energy. Foods, such as wheat germ and sunflower seeds, are rich in vitamin B1.
B2 – Riboflavin
Vitamin B2 helps transform food into energy. It also acts as an antioxidant and is suitable for dental health. You can eat mushrooms, beef, and organ meats to get this nutrient.
B3 – Niacin
Like riboflavin, niacin is also suitable for dental health. Both B2 and B3 help prevent bad breath and canker sores. If you experience repeated mouth sores, you can book an appointment with a dentist to identify the underlying issue. In any case, niacin is essential in metabolism, cellular signaling, DNA production, and body repair. Foods rich in vitamin B3 are tuna, chicken, and lentils.
B5 – Pantothenic Acid
Pantothenic acid also helps transform food into energy. In fact, it plays a vital role in hormone and cholesterol production. The richest food sources include yogurt, avocado, fish, and liver.
B6 – Pyridoxine
Vitamin B6 helps red blood cell production, amino acid metabolism, and the formation of neurotransmitters. Salmon, chickpeas, and potatoes are all excellent sources.
B7 – Biotin
This vitamin is necessary for carbohydrate and fat metabolism and controls gene articulation. In any case, some of the richest food sources of biotin are cheese, eggs, yeast, salmon, and liver.
B9 – Folic Acid
Vitamin B9 is essential for amino acid metabolism, cell growth, proper cell division, and the formation of red and white blood cells. You can get folic acid through food sources, such as liver, beans, and leafy greens.
B12 – Cobalamin
Last and most famous in all the B vitamins, B12 plays a vital role in DNA production, neurological function, and red blood cell development. Generally, animal sources such as meats, seafood, eggs, and dairy are rich in vitamin B12.
Remember that even though these water-soluble vitamins share a few qualities, they all have a unique role and are required in different amounts.
Who Needs To Take a B-Complex Vitamin?
Since various foods contain B vitamins. You are probably not in danger of developing a vitamin B deficiency if you adhere to a well-rounded diet.
Nonetheless, some conditions increment the requirement for B vitamins, making dietary supplements necessary.
As you get older, your capacity to absorb vitamin B12 diminishes, and your hunger declines, making it hard for some individuals to get enough B12 through diet alone.
The body’s capacity to deliver B12 from food relies upon sufficient amounts of stomach acid. Nevertheless, almost 30 percent of people more than 50 do not produce adequate stomach acid to absorb B12.
In addition, lack of vitamin B12 has been connected to expanded rates of mood disturbances and depression in older people. Deficiencies in vitamin B6 and B9 are additionally prevalent in the more aging population.
Pregnant or Breastfeeding Women
These essential vitamins, especially B12 and folate, are crucial during pregnancy. They help support fetal development.
In fact, deficiency in B12 or folate during pregnancy or breastfeeding can prompt extreme neurological damage or birth defects in the infant.
People With Certain Health Conditions
Certain health conditions such as cancer, celiac disease, Crohn’s disease, hypothyroidism, alcoholism, and anorexia, are more vulnerable to having nutrient deficiencies, including B vitamins.
Furthermore, the MTHFR genetic mutation can influence how your body utilizes folate and prompt a folate deficiency and other health issues.
Vegetarians and Vegans
Vegetarians and vegans could be in danger of fostering a B12 deficiency if they do not get sufficient of this nutrient through fortified foods or supplements.
Daily B-complex vitamin can help guarantee that individuals who decide to follow diets that remove animal products get these nutritional supplements.
Those Taking Some Medications
Most of the time, people taking prescribed medications can prompt a deficiency in B vitamins. Some of these medications are proton pump inhibitors, metformin, and contraceptive pills.
Health Benefits of Vitamin B-Complex
Some conditions make it vital for specific individuals to take B-complex vitamins. However, research has demonstrated that taking vitamin B supplements might be beneficial even for people who do not have expanded requirements for these nutrients.
May Reduce Stress and Boost Mood
Vitamin B complex helps reduce fatigue and improve mood. A few studies recommend that super B-complex can boost your spirits and work on your cognitive performance. In addition, another study showed that taking vitamins containing high levels of B-complex helps reduce stress and mental fatigue.
May Lessen Symptoms of Depression or Anxiety
Even though Vitamin B supplements are not a solution for mental health problems, they might help improve the side effects of anxiety or depression.
B-complex supplements may likewise improve treatment reaction when given in blend with an antidepressant drug.
Remember that low levels of specific B vitamins, such as folate, B6, and B12, have been related to an increased risk of depression. Hence, it is necessary to rule out nutrient deficiencies if you are encountering symptoms of depression.
Every B vitamin has a particular recommended daily amount that differs depending on age, gender, and other factors like pregnancy.
For women, the suggested daily intake is:
- B1: 1.1 mg
- B2: 1.1 mg
- B3: 14 mg
- B5: 5 mg (RDA not established)
- B6: 1.3 mg
- B7: 30 micrograms (mcg) (RDA not established)
- B9: 400 mcg
- B12: 2.4 mcg
On the other hand, the recommended daily intake for men is:
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg
- B5: 5 mg (RDA not established)
- B6: 1.3 mg
- B7: 30 mcg (RDA not established)
- B9: 400 mcg
- B12: 2.4 mcg
Other factors like pregnant women, older adults, and those with specific medical issues should always talk with their doctor about the supplements they want to include.
What Happens If You Get Too Much Vitamin B Complex?
You are probably not going to get an excessive amount of vitamin B complex from your diet. This is because these vitamins are water-soluble, meaning they are not stored in your body but are discharged in your urine every day.
Additionally, you are unlikely to get an excess vitamin B if you take any supplements as directed. However, overdose is possible, mainly if you take a supplement without getting a deficiency diagnosis from your physician.
Symptoms of overdose in vitamin B complex include:
- skin conditions
- skin flushing
- excessive thirst
- blurry vision
- abdominal cramps
- increased urination
Look for urgent medical attention if you are encountering indications of a vitamin B complex overdose. Taking an excessive amount of vitamin B complex long-term can prompt nerve harm. This could bring about failing to control your bodily movements.
Moreover, if you want to know if taking a B-complex supplement will improve your health, talk with your doctor to help you decide if it is the best choice for you.
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