Vitamin B complex plays an important role in the body’s functional activities while also impacting health. The vitamin B complex consists of various vitamins, each with different roles in the body. Our bodies cannot produce vitamins on their own, so food is the primary source of vitamin supplementation.
1. What is Vitamin B Complex?
Vitamin B complex includes 8 types of vitamin B:
- B-1 (thiamine)
- B-2 (riboflavin)
- B-3 (niacin)
- B-5 (pantothenic acid)
- B-6 (pyridoxine)
- B-7 (biotin)
- B-9 (folic acid)
- B-12 (cobalamin)
Each of these essential vitamins contributes to various functions in the body.
2. Benefits of Vitamin B Complex
Vitamin B plays a crucial role in maintaining physical and mental health. As the building blocks of a healthy body,
vitamin B directly affects energy levels, brain function, and cellular metabolism.
Vitamin B complex helps prevent infections and supports and promotes:
- Cell health
- Red blood cell growth
- Energy levels
- Good vision
- Healthy brain function
- Good digestion
- Healthy appetite
- Proper nerve function
- Hormone and cholesterol production
- Cardiovascular health
- Muscle tone
2.1 For Women
Vitamin B is particularly important for women who are pregnant and breastfeeding. These vitamins support the brain development of the fetus as well as reduce the risk of birth defects.
And for future mothers, vitamin B can increase energy levels, reduce nausea, and lower the risk of developing preeclampsia.
2.2 For Men
Vitamin B is believed to increase testosterone levels in men, which naturally decline with age. Additionally, it may help men build muscle mass and increase strength. However, this requires further research.
The B vitamins have different functions. Furthermore, they come from various food sources. Experts recommend that everyone maintain a balanced diet of these B vitamins, especially young children. Below are some common B vitamins and their benefits for health.
2.3. Vitamin B1 and B2
Vitamin B1, also known as thiamine, and vitamin B2, also known as riboflavin. They function to help convert food into energy. Additionally, vitamin B1 is beneficial for the nervous system, while vitamin B2 helps maintain visual ability.
The best sources of vitamins B1 and B2 are whole grains. Additionally, vitamin B2 can be found in milk, eggs, and dark green vegetables.
The foods we consume daily contain a lot of vitamins B1 and B2, so the risk of deficiency of these vitamins is quite low. However, people with alcohol addiction often lack vitamins B1 and B2.
2.4. Vitamin B3
Vitamin B3 (niacin) functions to help convert food into energy, making you feel more appetizing and aiding in better digestion.
Vitamin B3 can be found in chicken, fish, liver, red meat, whole grains, and legumes.
You may feel nauseous and have a tingling sensation in your stomach if your body is lacking vitamin B3; more severe deficiencies can lead to disturbances in consciousness.
2.5. Vitamin B6
Vitamin B6 (pyridoxine) also helps the body convert food into energy and aids in fighting infections. It is essential to provide enough vitamin B6 for pregnant and breastfeeding women to support the brain development of children.
Vitamin B6 can be found in green peas, tuna, salmon, whole grains, beef liver, ground beef, chicken breast, watermelon, potatoes, and spinach.
Children will suffer from anemia and have skin symptoms such as rashes or cracks around the mouth; more severe cases can lead to depression, nausea, confusion, increased vulnerability to infections, and dermatitis due to vitamin B6 deficiency.
2.6. Vitamin B9
Vitamin B9, also known as folic acid. Similar to most other B vitamins, folic acid stimulates the production of red blood cells. Additionally, supplementation of vitamin B9 helps minimize fetal defects.
Vitamin B9 can be found in meat, whole grains, beets, citrus fruits, fish, fortified cereals, legumes, green vegetables, liver, and kidneys.
Patients may experience diarrhea and anemia without vitamin B9. The fetus is at risk of deformities if women lack vitamin B9 during pregnancy.
2.7. Vitamin B12
Vitamin B12 (cobalamin) functions to regulate the nervous system, support body growth, and produce blood cells.
Vitamin B12 can be found in meat and dairy products, so vegetarians are often at risk of diseases due to a lack of vitamin B12. Fortified foods are the only source of vitamin B12 for vegetarians.
Vitamin B12 can be found in eggs, cheese, milk, fish, shellfish, liver, kidneys, and red meat.
Anemia, confusion in the elderly, dementia, depression, and behavioral disorders are effects caused by vitamin B12 deficiency. Notably, damage to the nervous system caused by vitamin B12 deficiency is often irreversible.
Additionally, a lack of vitamin B12 can cause tingling in the hands and feet, fatigue, weakness, and irritability.
3. Dosage
The recommended daily intake of each B vitamin varies.
For women, the recommended daily intake is:
- B-1: 1.1 milligrams (mg)
- B-2: 1.1 mg
- B-3: 14 mg
- B-5: 5 mg
- B-6: 1.3 mg
- B-7: 30 micrograms (mcg)
- B-9: 400 mcg
- B-12: 2.4 mcg
For men, the recommended daily intake is:
- B-1: 1.2 mg
- B-2: 1.3 mg
- B-3: 16 mg
- B-5: 5 mg
- B-6: 1.3 mg
- B-7: 30 mcg
- B-9: 400 mcg
- B-12: 2.4 mcg
Older adults and pregnant women require higher amounts of B vitamins. Doctors will provide information on dosage suitable for your individual needs.
Certain underlying health conditions may prevent your body from absorbing B vitamins. You should consult a doctor about your B vitamin levels if you have any of the following conditions:
- Celiac disease
- HIV infection
- Crohn’s disease
- Alcoholism
- Kidney issues
- Rheumatoid arthritis
- Ulcerative colitis
- Inflammatory bowel disease
4. Side effects
You cannot consume excessive amounts of mixed vitamin B from your daily diet. This is because mixed vitamin B is water-soluble. This means that they are not stored in the body and are excreted through urine daily.
You also cannot get too much vitamin B if you are taking any supplements as directed.
However, a condition of vitamin B excess occurs only when you take mixed vitamin B supplements without consulting a doctor.
Symptoms of mixed vitamin B overdose include:
- Feeling thirsty
- Skin problems
- Blurred vision
- Abdominal pain
- Nausea
- Vomiting
- Frequent urination
- Diarrhea
- Skin redness
You should seek medical attention immediately if you think you are experiencing symptoms due to a mixed vitamin B overdose.
You should also consult a doctor if you are taking supplements without being diagnosed with a deficiency. Taking too much mixed vitamin B for an extended period can lead to nerve damage. This can result in a loss of control over body movements.
You should seek your doctor’s advice before using any additional supplements.
You can discuss your desired health goals and the reasons you think supplementation is necessary. The doctor can help you determine if this is the best treatment option and advise you on the next steps.
You should also see a doctor if you think your body may be deficient in vitamin B. The doctor can help determine the cause of the symptoms you are experiencing and, if necessary, suggest ways to increase the amount of vitamin B your body absorbs.
