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    Categories: Health

Vitamin B Complex: Benefits, Side Effects, Dosage,Deficient, Foods …

What Is Vitamin B Complex?

Vitamin B Complex is a term used to refer to all known essential water-soluble vitamins with the exception of vitamin C. They include Vitamin B1(thiamine), B2(riboflavin), B3(niacin), B5(pantothenic acid), B6(pyridoxine) and B12(cobalamins). Each of these individual B complex vitamins supplements is referred to by their specific name i.e. B1, B2, and B3 etc.

Initially, Vitamin B Complex was thought to be a single nutrient which existed within the liver, rice or yeast extracts. However, researchers later discovered that the extracts contained several other vitamins amongst themselves which were given unique numbers.

Each member of the Vitamin B complex portrays a unique structure as well as performing unique functions within our body. Vitamins B1, B2, B3 as well as biotin is in charge of energy production within our body system. Vitamin B6 is an important vitamin for amino acid metabolism whereas vitamin B12 and folic acid aids in the steps for cell division. However, no bodily function will need all the B-complex vitamins simultaneously.

There are some major Vitamin B Complex benefits that make it an essential supplement within our body system. First is a Healthy nervous system. Vitamin B-complex is vital for a healthy working nervous system. Vitamin B5 assists in the correct functioning of the adrenal glands as well as the hormonal production. In addition, Vitamin B6 and B12 are vital for regulation as well as the correct nervous functioning. A deficiency in any of this Vitamin B complex often leads to one feeling tired, stressed, depressed and anxious.

Health Benefits of Vitamin B Complex

Little things play important role in our lives. Many times we neglect little things and realize their importance as soon as they affect our lives in one way or another. If we particularly talk about human health then Vitamins are the little things that play an important role in human development and growth. Vitamins are organic compounds required by our body in minute quantities and must be taken through our daily diet. There are two types of Vitamins, water-soluble and fat-soluble respectively. Vitamin B and C are in the group of water-soluble Vitamins.

In the past physicians have pointed out that Vitamin B is a single Vitamin but gradually researches revealed that Vitamin B is a group of eight chemically different Vitamins that mostly coexist in different food sources. That is why it is named as Vitamin B Complex. The eight different Vitamins, which constitute Vitamin B Complex, are Thiamin, Riboflavin, Niacin, Pnthodenic acid, Pyridoxine and Folic acid respectively. These eight Vitamins altogether cause numerous positive impacts on different systems and functions of our body.

 

B Complex benefits

B Complex benefits in the nervous system

Niacin and pyridoxine particularly play an important role in the functioning of the nervous system. Niacin regulates the production of stress hormones and serotonin. Stress hormones prevent depression and make the human mind capable of making the right decisions even in stressed conditions, while serotonin is a neurotransmitter that increases the receptivity of the mind and improves mood. Niacin and pyridoxine intake cause a positive impact on our nervous system and it has been seen to help to overcome Alzheimer, Parkinson, depression, dementia and other nervous system disorders.

B Complex benefits in the circulatory system

The role of the circulatory system is the circulation of blood thru our system. Proper circulation of blood can only take place when blood has high haemoglobin contents. Pyridoxine, niacin and folic acid increase the production of red blood cells, white blood cells and increase the diameter of capillaries to ensure effective circulation between blood and body tissues respectively. Proper circulation of blood not only minimizes the risk of getting heart diseases but also increases the efficiency of tissues, muscles and body organs respectively.

B Complex benefits on skin

Skin is the biggest organ of the human body. B Complex Vitamins such as riboflavin, pyridoxine and niacin play an important role in the maintenance of moisture level of skin particularly lips and mouth. Proper intake of these Vitamins keep skin fresh and help overcome ageing signs such as the appearance of wrinkles, scars, rashes and dark spots on the skin. If you want pinky and glowing skin with no ageing signs its recommended you should introduce Vitamin B Complex in your diet.

Other B Complex benefits

Other Vitamin B Complex benefits that can be mentioned include:

1) It plays an important role in the production of energy in body cells. In the absence of Vitamin B Complex, the body cannot produce enough amount of energy needed for performing body functions.

2) Improves the texture of hair and increase the production of hair follicles.

3) As a coenzyme, it is involved in more than 100 metabolic reactions. Improves metabolism and helps in the rapid burning of excess body fats.

4) B Complex Vitamins strengthen the immune system by increasing the production and protecting the main constituents of the immune system that are white blood cells and lymphoid glands.

5) Plays an important role in disease control such as that of atherosclerosis, depression, blood pressure, migraines, digestive system disorders, dizziness, fatigue, liver and lung cancer and skin diseases.

B Complex benefits are wide in range and in order to reap the benefits of this great Vitamin, you must have an appropriate amount of it in your daily diet.

Why Is Vitamin B Complex Important For Our System?

Vitamin B Complex has been defined as a group of water-soluble vitamins which are all part of the B vitamin group. Each of these vitamin supplements contains a name as well as a unique number.
Furthermore, they appear similar in a number of ways, although they each perform different roles within our system. Majority of the Vitamin B complex benefits are felt during development, growth and other bodily functions. Additional Vitamin B Complex benefits is within the enzyme activity which greatly helps in controlling the chemical reactions within our body. One of the main roles is by turning the food we consume into energy and also other important substances.

A similar Vitamin B Complex benefits which make it important for our system is the health maintenance of the eyes, skin, nails, hair, digestive system as well as the nervous system. Vitamin B Complex is also useful as anti-stress nutrients. Vitamin B5 helps in promoting normal growth as well as development from the infant stage. Vitamin B6 helps in the breakdown of protein within our body as well as the production of the vital red blood cells. It’s also useful in maintaining the good health of our immune system by increased production of the white blood cells and also the nervous system.
Vitamin B Complex benefits oxygen circulation within our system. Vitamin B complex has been known to aid in oxygen circulation throughout our body as well as the brain. A lack of oxygen within our brain will often lead to a decrease in its concentration. On the other hand, consumption of the Vitamin B Complex increases the concentration power.

Lastly, additional Vitamin b Complex benefits are good digestion. Vitamin B Complex is important for the correct digestion, production of the Hydrochloric acid (HCl) as well as offering the assistance in the breakdown of fats, proteins and also the carbohydrates. A deficiency in any of these Vitamin B Complex can result in impaired digestion as well as deficiency in essential nutrients.

 

Sources of Vitamin B Complex –

A sensible diet needs to provide the B vitamin vitamins to people we require, but since they’re water-soluble and not retained by the body, we are in need of an everyday dietary source. Vitamins found in cereals, legumes, whole grains, grains, seafood, liver, and kidney beans. Vitamin B3 is available in nuts, fish, chicken, liver, whole grains, and dried beans. Vitamin B5 is available in almost all food items. Dried beans, chicken, potatoes, wheat germ, bananas, and fish are good sources of vitamin B6. Vitamin b-7 is found in bananas, liver, egg yolk, peanuts, watermelon, and strawberry. Liver, green leafy vegetables, citrus fruits, nuts, peas, dried beans, and wheat bread comprise vitamin B9. Vitamin B 12 can be found in dairy products, and legumes, meat, poultry, milk

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Vitamin B deficiency:

The vitamin-B demand of distinct individuals fluctuates based on the high degree of activity and lack of nutrition from perspiration and during pee, especially after a strenuous workout. Some individuals involved with high fat physical or sports activity do not know about the effect of vitamin B complex within their daily diet plan – a bad diet with a lack of crucial micro-nutrients may possibly have serious harmful effects on an individual’s health insurance and qualified potential.

Several deficiency diseases might result from the deficiency of b vitamins. These include –

  • · Vitamin B1 deficiency causes beriberi, weight reduction, psychological disturbances, swelling of physiological tissues, amnesia.
  • .Vitamin B2 (Riboflavin) deficiency causes cracks in the lips, higher sensitivity to sunlight, inflammation of the tongue, syphilis.
  • · Vitamin B3 (Niacin) deficiency causes pellagra, emotional confusion and even death.
  • · Vitamin B6 deficiency could cause anaemia, dermatitis, high blood pressure.
  • · Vitamin B7 deficiency may cause impaired growth and neurological illnesses in babies.
  • · Folic acid deficiency in pregnant women may result in birth defects.
  • · Vitamin b 12 deficiency causes pernicious anaemia, memory loss and other metabolic disorders.

What are the Side Effects and How Much Should I Take?

Consuming over 400 mg/day of Vitamin B 6, which can be 200 times the RDA, can cause difficulty in walking, some neurological disorders and numbness in the mouth and mouth. An overdose of Vitamin B 3, also known as niacin may result in the following symptoms: faintness, thumping at the mind, nausea, jaundice and impairment of liver function, elevated quantities of glucose tolerance, other skin lesions and gut cramps. Most of the results are reduced on the drawback of their vitamin. The recommended daily allowance is 1.4 mg for Vitamin B1, 1.6 mg for Vitamin b 2, 2 mg for Vitamin B6 and 1 ug for vitamin B 1 2. If you want to acquire your intake from food sources afterwards plants aren’t just a great source of Vitamin B. Many of it’s obtained from animal protein.

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