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

Jan 18, 2019
Harpreet Kaur
Blog

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.