Vitamin-B Complex: Why it is important? How much to take?

Vitamin-B Complex: Why it is important? How much to take?
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es. However, you must stick to the right amount. Vitamin B-complex can be taken on a daily basis but holding to the right amounts to avoid the effects of excess intake is important. There are very few cases of overconsumption, and in many cases, there are no effects attached.

However, in some cases, upon taking Vitamin B complex, you can get an overdose. The following are the symptoms to expect

 

  • Blurry vision
  • Nausea
  • Vomiting
  • Skin conditions
  • Excessive thirst
  • Abdominal cramps
  • Diarrhoea
  • Skin flushing
  • High urination

    However, deficiency, on the other side, is known to cause several symptoms. Such symptoms include the following.

     

    • Fatigue
    • Anaemia
    • Nausea
    • Confusion
    • Swollen tongue
    • Skin rashes
    • Diarrhoea
    • Constipation
    • Depression
    • Abdominal cramps
    • Weakness
    • Scaly skin around the lips
    • Your mouth cracks
    • Numbness

      It is advised that you seek a doctor's attention as soon as you realize you are experiencing symptoms of Vitamin B deficiency. This is because such symptoms are mostly associated with certain underlying conditions.

       

      Vitamin B Complex. What is it?

       

      Vitamin B complex is not a single vitamin. Instead, it is made up of 8 different vitamins all of them from the B category. All the vitamins are required in the body to serve specific functions. These vitamins include the following.

      • Thiamine – Vitamin B1
      • Riboflavin – B2
      • Niacin – B3
      • Pantothenic acid – B5
      • Pyridoxine – B6
      • Biotin – B7
      • Folic acid – B9
      • Cobalamin – B12

       

      Functions of the 8 Vitamin B complex vitamins

       

      Vitamin B1

      Promotes growth of body organs and functions as well as growth and functioning of the heart and the brain.

      Vitamin B2

      It plays a vital role in helping the breakdown of drugs and fats

      Vitamin B3

      Helps the body in digestion, maintains healthy skin and nerves. It can also improve cholesterol levels

      Vitamin B5

      Improves nervous system health and brain functioning

      Vitamin B6

      Strengthens the immune system. Supports making of red blood cells and promotes the carrying of oxygen throughout the body

      Vitamin B7

      Assists in proper growth and health of nails, hair and better nerve function

      Vitamin B9

      It is a crucial vitamin in the making of genetic materials and DNA. For pregnant women, it reduces the chances of specific birth problems.

      Vitamin B12

      Prevents anaemia, and helps the body to make blood cells.

       

      General benefits of Vitamin B complex

       

      Intake of Vitamin B complex is crucial in the body and helps in many ways. Other than providing better functioning of the brain, cell metabolism and boosting energy level, it is known to prevent certain infections. The benefits include the following.

      • Prevents migraine episodes
      • Helps in the healing of skin wounds
      • Treatment of canker sores
      • It is crucial in reducing anxiety and depression
      • Help get rid of premenstrual syndrome
      • Improves eyesight
      • Boosts cardiovascular health

       

      Foods containing Vitamin B Complex

       

      A wide variety of foods can provide you with vitamins B. This makes it easy to obtain the B complex vitamins. The following are foods that contain vitamins.

      • Fruits like watermelon, banana, citrus,
      • Dark green type of vegetables like kale and spinach
      • Fish and fish products such as salmon, tuna, mackerel, clams and oysters.
      • Meat products such as red meat, chicken, kidney and liver
      • Bean food such as black beans, chickpeas and kidney beans. Seed and nuts are also okay.
      • Yeast products
      • Soy milk or tempeh
      • Egg, milk and cheese
      • Vegetables, i.e., potatoes, beets and avocados.

       

      Intake values for Vitamin B complex groups per day

       

      Daily intake of B vitamins is recommended. The following are the recommended amounts.

       

      B1

      B2

      B3

      B5

      B6

      B7

      B9

      B12

      Males

      1.2 mg

      1.3 mg

      16 mg

      5 mg

      1.3 mg

      30 mcg

      400mcg

      2.4 mcg

      Females

      1.1 mg

      1.1 mg

      14 mg

      5 mg

      1.3 mg

      30 mcg

      400mcg

      2.4 mcg

       

      Are Supplements okay?

       

      The best way to get the right type of vitamins in your body is through the right diet. However, in some cases, you may have to take supplements. This only applies in cases where there is a deficiency of the vitamin in your body. You have to get a recommendation from a doctor. The doctor will also recommend a routine and how much of the supplement you should take. Taking of supplements is not common and is mostly recommended to people who need a lot of B vitamins in their bodies or have deficiency problems.

      Such people include;

      • Pregnant women
      • Vegans
      • People with chronic health problems
      • Older people above the age of 50

       

      Best ways to get Vitamin B-complex

       

      The best way to get Vitamin B-complex is by making sure that you are taking the right type of food. Start by ensuring you have a balanced diet. Since Vitamin B-complex is contained in many foods, by taking a balanced diet, you will receive all the eight B vitamins. Taking a variety of foods will play a great role in preventing B complex deficiency.

      People who are vegan or take only vegetarian diets may find it difficult to get enough of Vitamins B. This is because their diet will not contain vitamins such as the B12 which is found in animal proteins. In case you are in this category, consider consulting a doctor, and you can take small amounts of supplements appropriate for your body.

      https://www.medicalnewstoday.com/articles/324856
      https://www.chemistdirect.co.uk/bioconcepts-how-to-take-vitamin-b-complex
      https://www.healthline.com/health/food-nutrition/vitamin-b-complex#complications-tied-to-deficiency
      https://www.webmd.com/drugs/2/drug-3387/vitamins-b-complex-oral/details
      https://www.webmd.com/drugs/2/drug-3387/vitamins-b-complex-oral/details/list-interaction-medication
      https://www.webmd.com/drugs/2/drug-3387/vitamins-b-complex-oral/details/list-sideeffects
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