Health Benefits of Vitamin B complex
What is vitamin B-complex?
Vitamin B-complex are a group of nutrients that include all of the essential eight B vitamins in one pill. B vitamins are water-soluble, which means your body does not store them. B vitamins play many important roles in the body and are vital for maintaining good health.
Factors like age, pregnancy, dietary choices, medical conditions, genetics, medication and alcohol use increase the body’s demand for B vitamins.
In these circumstances, supplementing with B vitamins may be necessary.
What are the benefits?
B vitamins play a vital role in maintaining good health & well-being and have a direct impact on energy levels, brain function, and cell metabolism. All B vitamins play a role in converting food into energy in the body, while each vitamin also has a unique role in a person's health.
B1 (thiamine), plays an essential role in metabolism and vital to the healthy growth and function of organs, including the brain and heart.
B2 (riboflavin): acts as an antioxidant.
B3 (niacin): plays a role in cellular signaling, metabolism, DNA production & repair and to maintain healthy skin, nerves, and digestion.
B5 (pantothenic acid): involved in hormone & cholesterol production and essential for the health of the brain and nervous system.
B6 (pyridoxine): involved in amino acid metabolism, red blood cell production, in more than 100 enzyme reactions in the body's cells and the creation of neurotransmitters.
B7 (biotin): is essential for regulates gene expression, for healthy hair, nails, and nerve function.
B9 (folate): is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division.
B12 (cobalamin): vital for neurological function, DNA production and red blood cell development.
Vitamin B complex helps prevent infections and helps support or promote cell health, growth of red blood cells, good eyesight, healthy brain function, healthy appetite, proper nerve function, hormones and cholesterol production, cardiovascular health & muscle tone.
B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects. And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.
B-complex supplements may relieve stress, boost cognitive performance and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.
How can you tell if you’re deficient?
If you’re deficient in B vitamins you may experience a range of symptoms depending on which B vitamins you’re lacking. The following symptoms may be a sign that you’re not getting enough B vitamins; skin rashes, cracks around the mouth, scaly skin on the lips, swollen tongue, fatigue, weakness, anemia, confusion, irritability or depression, nausea, abdominal cramps, diarrhea, constipation, muscle weakness and numbness or tingling in the feet and hands.
B-Complex vitamin sources:
Lots of foods contain B vitamins, you can find vitamin B in; milk, cheese, eggs, liver, meat, fish, shellfish, dark green vegetables, vegetables, whole grains and cereals beans, fruits, soy products and wheat germ.
Who should take a B-complex vitamin?
- Pregnant or Breastfeeding Women
During pregnancy, the demand for B vitamins, particularly B12 and folate, grows to support fetal development. B12 or folate deficiency can lead to severe neurological damage or birth defects in the fetus or infant.
- Older Adults
As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone. It’s estimated that 10–30% of people over 50 don't produce enough stomach acid to properly absorb B12. Deficiency in B12 has been linked to increased rates of depression and mood disturbances in elderly people. Deficiencies in vitamin B6 and folate are also common in the elderly population
- People With Certain Medical Conditions
Such as celiac disease, cancer, Crohn’s disease, alcoholism, hypothyroidism and anorexia.
- People who have undergone certain weight-loss surgeries
- Vegetarians and Vegans
- People Taking Certain Medications
Proton pump inhibitors, metformin & Birth control pills.
References:
1- https://www.healthline.com/nutrition/vitamin-b-complex
2- https://www.medicalnewstoday.com/articles/324856.php#who-should-take-them