B vitamins are very essential to the body for each one of them has a unique purpose and function. Therefore, it’s recommended by medical research to take B-complex because B vitamins work best in conjunction with one another to improve their overall efficiency. B-complex is considered water-soluble that can be taken as a liquid, tablet, gummies or in capsule form.
What diet contain B vitamins and what are they?
B-complex play an important role in mood and cognitive support, also in energy production. B-complex is made of eight essential vitamins naturally come from our diet such as, whole grains, legumes, leafy greens, eggs, mushrooms, and lean protein.
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
The benefits of B-complex for women?
The fact many B vitamins are important for cell production and development, medical may advice pregnant and breastfeeding women to take best vitamin B complex women can get to boost energy levels, aid in the risk of birth defect and fetal brain development.
In addition to that, doctors recommend B vitamins to treat various skin issues and resolve common skin problems due to the function of B-complex in producing new healthy cells in our body which has an effect in improving the texture of the skin and hair.
Is there any side effect if B-complex is overdosed?
According to Dr. Catherine Shaffer, PH.D. “Vitamins are required for life. A minimum daily dose of each vitamin is necessary to maintain good health. Significantly exceeding this dose, however, can cause illness. In general, the symptoms of vitamin toxicity include nausea, gastrointestinal problems like constipation and diarrhea, hair loss, rashes, and nerve damage”.
The right dose for each B vitamin is as following:
B1- 1.5 mg for an adult per day, 0.7 mg for children 1 to 4.
B2- 1.7 mg for adults, 0.8 mg for children 1 to 4.
B3- 20 mg for adults, 9 mg for children 1 to 4.
B5- 5 mg per day for adults.
B6- 1.3 mg for adults age19 – 50 years.
B7- 30 mcg per day for adults.
B9- 400 mcg people per day, over 14,
600 mcg for pregnant women
500 mcg for lactating women.
B12- 2.4 mcg for people over age 14.
The best vitamin B complex women intake
B-Complex for women has been designed to work with Active Iron. The great formula and targeted transfer system that supports and coordinate the release of minerals. So, when vitamins B, C, D, E and K partnered with Active Iron ensure optimum absorption. The B-complex women, is suitable for those who are planning to become pregnant and breastfeeding, and it contains 400 ug folic acid without vitamin A.