Vitamin B Complex
Vitamin B complex is essential for our body. It is a water-soluble vitamin And includes B1, B2, B3, B6, B12 & folic acid(B9).
Other vitamins of the ‘B’ complex group, whose functions & nutritive value are understood, are pantothenic acid, para-aminobenzoic acid, biotin, carnitine, inositol, choline, etc.
I have already shared a post related to this topic Nutrition Value of Food: Importance, Benefits, and Diet I hope you read this post.
Table of Contents
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Vitamin B complex includes
Vitamin B1 (Thiamine)
Also called antineurotic vitamin (antineutrino) or antiberiberi substance.
Sources include : lean pork, liver, heart, kidney, yeasts, whole cereals, legumes, milk, etc.
Daily requirement : 1.2-1.8 mg
Function: It forms respiratory coenzyme TPP (thiamine pyrophosphate), which functions in oxidative decarboxylation reactions.
It plays a role in tissue respiration, tones the nervous system and muscles, improves appetite, and promotes growth.
Deficiency symptoms: Deficiency causes beriberi, anorexia, gastrointestinal atony, and Peripheral neuritis.
Its deficiency in alcoholics causes Wernicke’s encephalopathy (mental disturbance, paralysis of eye movements, loss of muscular coordination) and Korsakoff’s syndrome (impairment of memory, especially recent events).
Vitamin B2 or Riboflavin
It is also called vitamin G.
Sources-Almost all types of foods contain this vitamin.
Daily requirements: About 1-8 mg.
Functions: It forms coenzymes FMN and FAD, which function in oxidation-reduction reaction, are involved in amino acid and lipid metabolism and physiology of vision, and maintains healthy skin and oral mucosa.
Deficiency symptoms: Include cheilosis, seborrheic dermatitis of the face, magenta tongue, certain eye disorders, headache, mental depression, and forgetfulness.
Vitamin B3 (Niacin, nicotinic acid, Nicotinamide)
Also called P-P Factor or antipellagra factor.
Sources: Found in all types of foods, fruits and vegetables are familiar sources.
Daily requirement: 12-20 mg; destroyed by cooking.
Functions: It forms coenzyme NAD+ (nicotinamide adenine dinucleotide phosphate) and NADP+ for many dehydrogenases. It functions as a hydrogen acceptor for dehydrogenases. It is required For the regular functioning of the nervous system and gastrointestinal tract.
Deficiency symptoms: Its deficiency causes pellagra, characterized by three Ds (dermatitis, diarrhea, and dementia). anorexia, diarrhea, glossitis, gingivitis, stomatitis, and achlorhydria.
Neurologic changes include headache, insomnia, depression, psychoneurosis, to psychosis.
Vitamin B6 (Pyridoxine, Pyridoxal, and pyridoxamine)
Also called rat anti dermatitis factor, Adermin.
Sources: All types of animal and plant foods.
Daily requirement : 2 mg, destroyed by cooking, oral contraceptives.
Functions: Its function is the metabolism of fatty acids.
Deficiency symptoms: anemia convulsion in infant dermatitis, nausea, vomiting, mental disorders retarded growth.
Also called chick anti dermatitis factor.
Sources: Found in both animals and plant foods also synthesized by bacteria in the colon.
Daily requirement: 5 to 10 mg functions I.T. form coenzyme of which part in the reaction of crab cycle in the synthesis of and breakdown of fatty acid synthesis of cholesterol steroid hormone and metabolism of some amino acids.
Deficiency causes: G.I. symptoms, skin symptoms, anemia, impairment of adrenal function, muscle cramps, and feet burning.
Biotin (vitamin H or B7)
Also called anti a white injury factor and coenzyme R.
Sources: liver, kidney, egg yolk, milk, vegetable legumes, cereals
Daily Requirements: 150 to 300 mg functions needed for protein and fatty acid synthesis.
Deficiency symptoms: Dermatitis, anorexia, nausea, muscle pain, anemia, and hair fall.
vitamin B complex with folic acid
Vitamin B9, also known as folate or folic acid, is one of the essential vitamins. All B vitamins help the body convert carbohydrates into glucose, which is used to create energy. And help to reduce fat.
Requirement: does the cooking function destroy about 4mg of synthesizing urine.
I also wrote an article on What Vitamins And Minerals Are Good For the Brain? also you can read.
Is vitamin b complex good for pregnancy?
Essential for pregnant and breastfeeding women, These vitamins help develop the fetus’s brain and reduce the risk of birth defects. Increases the level of energy for women and reducing nausea and vomiting.
What does vitamin B complex do?
Vitamin B Complex is maintaining our body strong.
I also wrote an article on How To Detox Your Body From Drugs? also you can read.
Its use is essential for our mouth, tongue, eyes, and the nervous and digestive systems are also healthy. Provides our body with the ability to fight bacteria.
Helpful to our skin, nerve, tissue, bones, and muscles healthy and helps in converting the nutrients of our body into energy.
The use of vitamins helps build and repair the genes DNA found in the cells of our body and brain and nervous system work smoothly.
Also contributes to the formation of our red blood efforts in our body.
Vitamin E is a type of antioxidant that is beneficial for our body in many ways. I also wrote an article on What Does Vitamin E Do? also you can read.
Vitamin B for Skin
It works by making different proteins for all parts of the body. Helps in making the skin of our body shiny and keeps them healthy.
Also acts as a moisturizer to the skin, making them soft and smooth.
Everyone wants to have beautiful skin. Chia seeds provide moisture to the skin and make the skin healthy by protecting it from many skin tones. I have already covered 8 Beauty Benefits Of Chia Seeds For Skin in depth.
Vitamin B for hair
Significant for healthy hair growth. Lack of this leads to hair loss. I also wrote an article on Retrograde Alopecia: How To Prevent It? also you can read.
Does the intake of vitamin B cause depression and anxiety?
No, The information on vitamins helps in reducing the problem of depression. Consuming vitamins boosts your brain and also reduces your stress and discomfort. Also helps in increasing our memory.
Vitamin B complex deficiency
When the body has vitamin B deficiency, especially vitamin B12 or B9, also known as folate, Deficiency causes anemia.
In this case, the patient’s body produces extensive red blood cells that fail to function normally.
Red blood cells are responsible for the spread of oxygen throughout the body with the help of hemoglobin. It occurs when the body produces fewer red blood cells or fewer red blood cells with less hemoglobin than when anemia occurs.
Vitamin B complex deficiency symptoms
There are some following deficiency Symptoms
- Lack of energy
- Mouth ulcer
- Sore tongue
- Skin rashes
- Confusion and memory problems include, among others. The nervous system, temporary infertility, and heart problems,
- Women, During pregnancy, chances of birth defects.
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Vitamin B complex function
It also has a role in the blood formation & maturation of polymorphonuclear cells.
Vitamin B12 co-operates with folate for the synthesis of DNA. It is essential for the synthesis of fatty acids in myelin.
It may have some role in carbohydrate & fat metabolism, growth of lactobacilli in the intestine & maturation of RBCs.
Folic acid or folate is essential for the average growth & maintenance of cells in the body.
Folate plays a vital role in the multiplication of cells within the fetus.
Biotin is essential for a healthy immune system. It is essential for the growth & health of hair.
It requires the metabolism of carbohydrates, protein & fats.
Vitamin B Complex food sources
Various food sources
- Eggs, Chicken, and red meat
- Dark green vegetables like spinach and Banana
- Vegetables, such as beets, avocados, and potato, whole grains
- Beans, such as kidney beans, black beans, and chickpeas
- Nuts and seeds
- Fruits, such as citrus, bananas, and watermelons
- Soya Products
- Wheat Germ
- Yeast and Nutritional Yeast
I recommend you to read following posts that will help you in healthy pregnancy A Healthy Diet Plan During Pregnancy.
Vitamin B complex supplement
Most people get enough vitamin B in their diet. Your diet is also, the best way for your body to get this vitamin.
You should not take supplements without asking your doctor.
After discussion, They will tell you whether you should take a B supplement or add a B complex supplement to your routine.
If you may need to supplement, then:
- If your Age 50 or older
- Pregnant women
- Some chronic health conditions
- Eat vegan food
- Have a vegetarian diet
Vitamin B complex overdose
B complex is soluble in water, so it is impossible to use these nutrients more often through diet alone or B complex supplements.
Excessive intake of any vitamin can be dangerous for health and can cause side effects.
Before taking B complex supplements, it is essential to consult
the doctor to know how much diet is necessary for you.
Intake of large doses of B3 (niacin) can cause vomiting, high blood sugar levels, skin problems, and even liver damage.
Additionally, high doses of B6 can cause nerve damage and pain in skin lesions.
As per the pathology laboratory, it is not dangerous, but extra
vitamins are being taken out of your body through urine.
Treatment of vitamin B complex
Vitamin B Complex Supplements are available in the market in a different form.
- Pure Encapsulations -B-Complex liquid
- Nature Made B Complex Tablet
- Nature made B complex with Vitamin C and Folic Acid
- Vitamin B-50 complex
- RAW B-complex,60 vegan Capsules
- Kirkland Signature Quick Dissolve B-12
- Solgar B-Complex 50, Energy Metabolism Suitable for Vegans
- Sublingual B Complex Vegetarian Formula
- Organic B Complex
Suppose you have a deficiency of vitamin B complex. Your doctor may help you to determine what’s causing your symptoms and, if needed, recommend ways to increase your B vitamin intake.
I tried to cover as much as I could for vitamin B, but if you still have a question in your mind, feel free to give us comment.
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