Your body needs many food groups, including B-complex vitamins. B vitamins are a food group that perform many important functions in your body. It is found in a variety of foods so people can get the recommended amount of these vitamins through diet alone.
However, different people may need more or less of the B vitamins due to various conditions, including age, pregnancy, diet, medical conditions, genetics, medication use, and alcohol consumption.
In general, in all the above situations, a person’s body may need more B vitamins than the normal weight. Dietary supplements that contain all eight B vitamins are called B-complex vitamins or vitamin B-complex. The benefits of B-complex vitamins are highlighted below.
What are B complex vitamins?
Generally, all eight B vitamins are included in a single pill of a B complex supplement.
B vitamins are water soluble, meaning your body doesn’t store them. For this reason, you should ensure your daily supply of them through your diet. They perform many important functions and are essential for maintaining good health.
B-complex supplements usually include the following vitamins:
B-1 (Thiamine): Thiamin plays an important role in metabolism by converting nutrients into energy. Sunflower seed and wheat germ are the best sources of this.
B-8 (riboflavin): Riboflavin, apart from converting food into energy, also acts as an antioxidant. Meat and mushrooms are the best sources of it.
B-3 (Niacin): This vitamin plays an important role in cellular signaling, metabolism and DNA production and repair. Chicken, tuna and pulses are the best sources of it.
B-5 (pantothenic acid): Like other B vitamins, it also provides energy to the body from food. It also plays a role in hormone and cholesterol production. Celery, fish, yogurt and avocado are the best sources to get it.
B-6 (pyridoxine): It plays a role in amino acid metabolism, red blood cells and neurotransmitter production. Chickpeas, salmon and potatoes are the best sources of it.
B-7 (Biotin): It is an essential vitamin for carbohydrate and fat metabolism and regulates genetic expression. Yeast, eggs, salmon, cheese and kale are the best sources of it.
B-9 (folate): Your body needs folate for cell growth, amino acid metabolism, production of blood and white and red blood cells, and regular cell division.
B-12 (Kobala Min): It is perhaps the most important of all the B vitamins, crucial for neurological function, DNA production and the production of red blood cells. Meat, eggs, seafood and dairy products are the best sources of it.
Although these vitamins have some common features, but the functions of all of them are unique from each other and the human body does not need each of these vitamins in the same way. Another dietary component, choline, was also previously considered a B-complex, and there are some similarities between the two, but it is a natovitamin and not a mineral.
Who should take B-complex vitamins?
Because B vitamins are found in many foods, you’re not at risk for a deficiency as long as you’re getting a good diet. However, certain conditions require you to increase your intake of B vitamins, in which case B-complex supplements become necessary.
Pregnant or lactating women
Pregnant or breastfeeding women, in particular, need B-complex vitamins. During pregnancy, the demand for B vitamins, especially B12 and folate, increases with fetal growth.
Age-appropriate requirements
As a person ages, his body’s ability to absorb B-complex vitamins also decreases. At the same time, the diet of the elderly is also reduced. In this case, it becomes difficult for some people to get the required amount of B-complex vitamins through food alone.
Certain medical conditions
People with certain medical conditions, such as celiac disease, cancer, Crohn’s disease, alcoholism, hypothyroidism and anorexia, are more susceptible to nutrient deficiencies, including B vitamins.
Beneficial effects on health
Although certain conditions make it necessary for some people to supplement with B-complex vitamins. Research shows that taking a B-complex supplement may also be helpful for people who don’t need much of these nutrients, such as:
* To reduce stress and increase cheerful mood.
B-complex vitamins are often used to reduce fatigue and improve mood.
May reduce symptoms of anxiety or depression.
