An Overview of Vitamin B Complex:
Learn about the essential role of Vitamin B complex in energy production and the health of the skin, brain, and cardiovascular system. The term “Vitamin B complex” denotes several vitamins which are important in cellular metabolism. These vitamins include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (Biotin)
- B9 (Folic acid)
- B12 (cobalamin)
Each of these vitamins is used in properly utilizing energy from food, health of skin and brain as well as in functions of cardiovascular systems. They are water soluble meaning they cannot be found stored in the body. Rather, these must be taken that these nutrients do not go into deficiency.
Vitamin B Complex: Why Is It Important For Humanities Health
Vitamin B is also important as it assists in the proper functioning of the whole body. Every B vitamin performs a different job for the body:
- Energy Production: B1, B2, B3, B5 takes part in the conversion of carbohydrates to energy.
- Werkelijkheid: B6, B9 and B12 maintains proper brain health and helps in synthesis of brain’s neurotransmitters.
- Cel metabolisme: B1: B7 fat and protein metabolism management.
Misshapen red blood cells or low number of red blood cells in the body are prevalent blood disorders and B9 and B12 are involved in the formation of red blood cells.
Different Types of Vitamin B and Their Benefits:
Vitamin-B1 (Thiamine):
- Aids in the conversion of carbs into energy.
- Enhances nerve function.
Vitamin-B2 (Riboflavin):
- Important for producing energy.
- Helps in the maintenance of skin and eyes.
Vitamin-B3 (Niacin):
- Aids in the proper functioning of the digestive system.
- Helps reduce level of cholesterol.
Vitamin-B5 (Pantothenic Acid):
- Essential in the process of forming coenzyme A.
- Assists in synthesis of management hormones.
Vitamin-B6 (Pyridoxine):
- Helpful in metabolism of amino acids.
- Good for the brain.
Vitamin-B7 (Biotin):
- Important in the metabolism of fats.
- Helpful for hair and nail.
Vitamin-B9 (Folate):
- Useful in the synthesis of DNA.
- Very important in growth of fetus in pregnancy.
Vitamin-B12 (Cobalamin):
- Required in the production of red blood cells.
- Useful for the brain and nervous system.
Food Sources Rich in Vitamin B Complex:
Vitamin B Complex is vital to the organism and its processes. It can also be gotten from many kinds of food:
Whole Grains:
- Brown rice
- Barley
- Millet
Dairy Products:
Leafy Greens:
- Spinach
- Kale
- Swiss chard
Nuts and Seeds:
- Sunflower seeds
- Almonds
- Walnuts
Meats and Seafood:
- Chicken
- Salmon
- Beef liver
Legumes:
- Lentils
- Chickpeas
- Black beans
Fruits:
- Bananas
- Oranges
- Avocados
These foods offer the whole range of the necessary amounts of the B vitamins for best health.
Daily Requirements for Various Age Groups:
Infants and Toddlers:
- Infants of 0–6 months: 0.3 mg.
- Non breastfeeding infants aged7-12 months: 0.4 mg.
- Toddlers of age 1-3 Yrs: 0.5 mg.
Children:
- Ages 4–8: 0.6 mg.
- Ages 9-13: 1.0mg.
Adolescents
- Adolescent (Male) 14:yrs-18 yrs: 1.3mg.
- Adolescent (Female ) 14yrs-18 yrs: 1.2mg.
Adults:
- Males 19 years and older:1.3 mg.
- Females above 19 years: 1.1mg.
Pregnant and Lactating Women:
- Pregnant Women: 1.9 mg.
- Lactating Women: 2 mg.
Complying with these directions guarantees allowances only necessary to ensure growth, brain function and health in general.
Diseases Associated With vitamin B Deficiency:
Vitamin B deficiencies cause different diseases depending on which B vitamin one is deficient of. These symptoms include among other:
- Fatigue and weakness: This entails feeling tired and lack of energy in general.
- Anemia: Due to deficiency of B6, B9 (folate), or B12.
- Skin disorders: This includes diseases of the skin namely dermatitis, cracks on the sides of mouth, painful and swollen tongues, etc.
- Neurological issues: This affects memory, moods, depression, and confusion.
- Digestive problems: This includes indigestion, feelings of nausea and painful cramps in the lower abdomen.
- Cramps and numbness in muscles: This is pronounced with deficiency of vitamins B1, B6, and B12.
- Heart and blood related disorders: This includes heart failure, heart palpitation, and lack of breath.
Sources of Vitamin B Complex:
- Whole Grains and Cereals: Whole grain products should be taken in the form of brown rice or quinoa and oats. For more intake, you should go for fortified cereals.
- Leafy Greens: Commonly consumed leafy vegetables include spinach and kale, and Swiss chard, all of which are good sources of B vitamins especially B9.
- Animal Products: Eat skinless chicken and turkey, fish and other seafood and lean meats. Milk and cheese, eggs will also be good sources in this case.
- Legumes: Beans, lentils, and chickpeas should be part of your regularly taken meals. They are also good sources of B vitamins, especially B1 and B9.
- Consumption of Nuts and Seeds: These should include almonds, sunflower seeds, walnuts and others.
- Supplements: If the food contains insufficient dietary sources consider B complex supplements. Before using it ask your approval to your doctor.
Cases of Natural Vitamin B Complex vs Supplement:
Natural Sources:
- Whole grains.
- Eggs.
- Dairy products.
- Leafy greens.
- Seeds and nuts.
Supplement Sources:
- Daily multivitamin.
- B-complex pill.
- Fortified foods.
- Liquid supplements.
- Injections (under medical supervision).
Absorption Rates:
- Natural sources are usually absorbed a lot faster in the body.
- Supplements are usually suspected to have higher amounts and vice versa.
Health Benefits:
- Nutritive value offered by natural sources is accompanied by added fiber.
- Dietary supplements provide ease of use and guarantee regularity in dosage.
Considerations:
- Different manufacturers have different qualities and dosage of supplements.
- There is a risk of drug interference with high dose micro-nutrient supplementation.
Recommendations:
- Healthcare practitioners should first be asked for advice before commencing any kind of supplementation.
Potential Side Effects and Overdose Risks:
Following a supplementation with Vitamin B complex can prove beneficial; however, a high dose may also bring about certain side effects accompanied by health hazards. Some side effects that may occur are:
- Skin irritations in form of rashes, acne.
- Nausea, abdominal bloating, or diarrhea.
- There is a risk of nerve injury from prolonged high doses of Vitamin B6.
- Lethal toxicity due to excessive consumption of Vitamin B3 (Niacin).
- Photosensitivity as a result of many B vitamins at high doses.
Dangers of overdoses depend on the B vitamin taken:
- Vitamin B6: Peripheral neuropathy, tremors.
- Vitamin B3 Niacin: Hepatotoxicity, gastrointestinal upset.
- Vitamin B9 Folate: May mask cobalamin deficiency.
Patients should contact healthcare providers before they start High dosed vitamins to non prescription or medical care oriented supplements.
Scientific Research and Studies on Vitamin B Complex:
The Vitamin B complex is well researched and these studies are very encouraging. National research priorities include:
Metabolism:
- B vits are known to be required in the body’s metabolism.
- Supports enzymes and appears to assist energy generation.
Neurons:
- Patience has shown Vitamin B12 and B6 to be instrumental to brain performances.
- B9 (folate) assists in cognition and neural tube defect preventive strategies.
- Cardiovascular Health: The B vitamins of B6, B9, and B12 inhibits the levels of homocysteine.
- Decreasing the levels of homocysteine diminishes the chances of heart diseases.
- “Vitamins B complex is effective to relieve stress and improve the cognitive performance” Smith et al, 2010.
Psychological Benefits:
- Such studies have shown lessening of both depression and anxiety symptoms.
- Studies where B12 and folate are important.
Conclusion: Where Vitamin B Complex Stands in the Daily Life of Everyday People
Vitamin B complex is a group of vitamins that plays vital roles in the maintenance of different processes of the body. Such vitamins assist in:
- The production of energy: Although they are micronutrients vitamins B1, B2, B3 and B5 assist energy matabolism.
- Support of the nervous system: B6 B9 and B12 are necessary for nerve activity and the synthesis of neuro transmitters.
- The production of red blood cells: The red cells are produced and matured with the help of B9 (folate) and B12. it is essential in blood.
- DNA synthesis and repair: Vitamin B9, commonly referred to as folate performs an essential function in DNA synthesis and repair mechanisms.
- Health of the skin: Biotin B7 promote healthy skin, hair and nails.