The Benefits of Vitamin B Complex: uses, side effects, risks, and dosage
We need some vitamins and essential nutrients to keep our body healthy and young. One of those nutritious vitamins is B. Vitamin B itself is a member of itself.
What is in the vitamin B complex?
If a product contains vitamin B complex, then it should be each of the following:
Vitamin B-1 – Thiamin
Vitamin B1 is important for healthy growth and function of organs including brain and heart.
Vitamin B-2 – Riboflavin
Vitamin B-2 is needed to break the body fat and medicines.
Vitamin B3 – Niacin
Niacin maintains healthy skin, nerves and digestion. Doctors sometimes set high doses of niacin to help improve cholesterol levels.
Vitamin B-5 – Pantothenic acid
Vitamin B5 is essential for the health of the brain and nervous system.
Vitamin B-6 – Pyridoxine
Vitamin B6 helps in making the body new red blood cells, which carry oxygen throughout the body. It also helps to keep the immune system strong.
Vitamin B7 – Biotin
Biotin for healthy hair, nails and nerve function.
Vitamin B-9 – Folic acid
Folic acid – or folate, its natural form to make DNA and genetic material. During pregnancy, folic acid can reduce the risk of some birth defects.
Vitamin B-12 – Cobalamin
Nerve and blood cells require vitamin B-12. The adequate level of B-12 also prevents dangerous anaemia, which is a deficiency of this nutrient.
In order to be sound, we by and large endeavour to get a respectable and nutritious eating routine, yet in the meantime, there are whatever deficiencies in our giving sustenance, such countless therapeutic issues start
Vitamins and micronutrients are very important in running the body smoothly, but vitamin B complex is an element that helps in working properly with the brain and nervous system. Its absence of wellbeing can demonstrate to be destructive on the loose
Sources of Vitamin B
Vitamin B Samhu has different sources. Often the question arises that what we should include in our catering so that there is no shortage of vitamin B complex in the body. Although carbohydrates contain a lot of vitamin B complex, vegetarians should pay particular attention to their diet. Some of the main sources of the vitamin B complex are
- Good source of vitamin B1 is wheat, oranges, green peas, yeast, eggs, rice, peanuts, green vegetables, seedling seeds.
- Good source of vitamin B2 is fishery, rice, peas, pulses, yeast, egg yolk.
- Good source of vitamin B3 is milk, nuts, walnuts, egg yolk. The good source of vitamin B5 is milk, pulses, pistachios, butter, yeast.
- Good source of vitamin B6 is yeast, rice, peas, wheat, fishes, egg yolk.
- Good source of vitamin B7 is wheat, millet, flour, soybean, rice
- Good sources of Vitamin B 9 are porridge, peas, groundnut, sprouted grains.
- Good sources of vitamin B12 are eggs, meat, and fish.
Why Vitamin B12 is necessary for the body
In order to keep the body healthy enough, various vitamins, minerals, proteins, carbohydrates and fibres are needed. Most of the essential ingredients for the body are nourished by food items. A vitamin is such that is essential for the health of the body, but due to lack of adequate availability of dietary elements, most of the people lack this vitamin. The names of this vitamin are – Vitamin B12
Vitamin B12 is also called Cobalamin. This is the only one that contains Cobalt Metals. It is the most essential vitamins for the body’s health and balanced functioning system.
More information is given below about the disadvantages of vitamin B12 deficiency
Vitamin B12 is necessary for the following functions in the body:
- Vitamin B12 is necessary for the formation of red blood cells in the body.
- Due to the lack of vitamin B12, the body may have blood loss (Anaemia).
- Vitamin B12 keeps the nervous system healthy in the body. Brain Damage
- Due to the lack of vitamin B12, Folic acid is not absorbed in the body.
- Vitamin B12 causes less risk of heart disease.
- Vitamin B12 causes less risk for diseases such as cancer and Alzheimer’s.
- Vitamin B12 transmits energy in the body and keeps old age away.
- Vitamin B12 increases the immunity of the body and also helps in dealing with stress. Vitamin B12 is also called “Anti-Stress Vitamin”.
How much b12 should you take?
The body requires 2.4 microgram Vitamin B12 per day, and our body is moulded into the mechanism of collecting its volume and using it according to need. Without a new supply, our body can keep B12 safe for 30 years as opposed to other vitamins, it is stored in our muscles and other parts of the body, especially in the liver
Too much vitamin b12 side effects
Use of excess amounts of Vitamin B12 is harmful to our body. Its excessive amount of skin allergies, lack of sleep, lip gliding, chest pain and respiratory disease can occur. And there is also a bad effect on the pregnant woman and the mind of the baby born in her womb.
Using too much vitamin B3 is harmful to our body. Using excessive amounts of it leads to many problems like damage to the liver, peptic ulcer and rashes on the skin.
Using too much of vitamin B6 is harmful to our body. Using excessive amounts of it causes stomach cramps. Together it is harmful to the newborn to use it in greater quantity. The use of high amounts of vitamin B12 is not good for the pregnant woman.
Using excessive vitamins B12 can have a bad effect on us, along with problems like skin itching, dizziness, and headache.
Vitamin b12 foods list
These days, a lot of people are suffering from vitamin B12 deficiency. By incorporating regular vitamin B12 into its diet, the heart remains healthy, the skin looks fresh, lack of blood in the body, and the hair becomes strong.
Apart from this, it also increases the body’s metabolism and keeps it away from fatigue. It also keeps the body away from breast, colon, lung and prostate cancer. Those who lack the vitamins inside, they also take supplements to balance it.
If you want, you can eat vitamin B12 deficiency by eating meat-fish and other vegetarian food items. Now let’s know who are those foods that are filled with Vitamin B12 and which you can add to your diet.
Below are the top best healthy foods that are very high in vitamin B12
- Animal Liver and Kidneys.
- Organ meats are some of the most nutritious foods out there.
- Clams are small, chewy shellfish that are packed with nutrients.
- Fortified Cereal.
- Fortified Nutritional Yeast.
Vitamin b12 supplement
There is a reason that vitamin B12 supplements are some of the most popular supplements on the market. Benefits of Vitamin B12 include increasing the level of energy, improving mood, protecting memory and much more. Although it is certainly possible to obtain all Vitamin B12, you are naturally required to eat B-12 food like grass like meat, eggs and wild-caught fish, some people take vitamin B12 supplement Can Benefit Together This is particularly true if someone has already been diagnosed with deficiency of vitamin B12, which is most likely to affect people with vegetarians, older adults and malnutrition issues due to the underlying health conditions. .