In the light of the fact that many people ask, what is B vitamins? “It is a complex built of 8 vitamins which fall in the B vitamins category. They are a class of water-soluble vitamins that play an essential role in cell metabolism and synthesis of red blood cells”. According to research.
Although, “these vitamins fall in the same complex, they are chemically distinct compounds that often coexist in the same food. And each B vitamin is referred by specific number or name when referred to individually”.
“The highest source of B vitamins complex is found in meat, eggs, and dairy products. Including, fortified food such as sugar and white flour”. B-complex supplements can be always taken in form of liquid, tablet, gummies, or capsules”.
“Each of the B vitamin has a unique purpose in promoting our body health. It is recommended by medical association to take B-complex for best outcomes. Because B vitamins work best in conjunction with one another to improve their overall efficiency”.
What is B vitamins – complex?
B-complex contains eight important vitamins naturally come from our diet or supplements. These essential vitamins according to research are the following:
- B1 (thiamine) Acoenzyme in the catabolism of sugars and amino acids.
- B2 (riboflavin) Aprecursor of coenzymes called FAD and FMN, which are needed for flavoprotein enzyme reactions, including activation of other vitamins.
- B3 (niacin) A precursor of coenzymes called NAD and NADP, which are needed in many metabolic processes.
- B5 (pantotheni acid) A precursor of coenzyme A and therefore needed to metabolice many molecules.
- B6 (pyridoxine) A coenzyme in many enzymatic reactions in metabolism.
- B7 (biotin) A coenzyme for carboxylase enzymes, needed for synthesis of fatty acids and in gluconeogenesis.
- B9 (folate) A precursor needed to make, repair, and methylate DNA; a cofactor in various reactions; especially important in aiding rapid cell division and growth, such as in infancy and pregnancy.
- B12 (cobalamin) Commonly cyanocobalamin or methylcobalamin in vitamin supplements. A coenzyme involved in the metabolism of every cell of the human body, especially effecting DNA synthesis and regulation, but also fatty acid metabolism and amino acid metabolism.
The benefits of B-complex for women?
B-complex play an important for the body function in general, however, according to some research “vitamin B6, B12 and B9 are especially essential. They improve brain function, mental support and provide extra energy”.
Since “B vitamins are important for cell production and development. Medical research advice pregnant and breastfeeding women to take vitamin B complex to boost the energy level, eliminate the risk of birth defect and help fetal brain development”.
These water-soluble vitamins are critical to “cell metabolism”. They work all together to help cells burn fat and sugar for energy, while others help with the production of serotonin. Some of the essential roles these eight vitamins play in the body are as follow:
- Improving mental health
- Toning muscles and healthier skin
- Promote cell growth and division
- Increase metabolism
- Support immune and nervous system
What is B vitamins overdoes side effects?
“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”. According to Dr. Catherine Shaffer, PH.D.
In other cases, some people may “experience other symptoms form excessive intake of B-complex vitamin supplements, or high deses of any of the B vitamins can lead to serious health consequences”. According to health research, including:
- Skin rash – The most common side effect of overdoes vitamin B. there might be itchy sensation throughout the body and the extent of the skin rash depends on the intensity of the vitamin overdoes.
- Intestinal Issues – Gastrointestinal problems may occur when overdoes vitamin B. People may suffer indigestion, nausea, or mild diarrhea.
- Insomnia – Vitamin B overdoes may initiate or worsen the existing problem of insomnia. It can interfere with the normal sleep cycle.
- Numbness – In rare cases, people who overdoes vitamin B for long period of time may experience extreme numbness or a tingling sensation.
- Hypertension – Is known when vitamin B1/ thiamine exceeds the normal levels in the body, it can cause hypertension or high blood pressure which may effect on the normal functioning of the cardiovascular system.
- Mood swings – The overdose of vitamin B has negative impact on the mental health including mood swinging, restlessness, depression, and panic attacks.
What is source of B vitamins?
B vitamins are considered one the most essential vitamins for various body functions such as cell and DNA formation, including blood cell formation, explains Janice Chow, registered dietitian.
“Our body doesn’t store B vitamins for long, so they need to be restocked on daily bases through our diet”, Chow explains. Each type of food rich in vitamin B, luckily contains more than one type of B vitamin. For instance,
- Salmon – Salmon “Eating a 6-ounce fillet of salmon, provides you with B12, B3, B6, 65, B5, B2, B1, and B9”.
- Firm tofu – “A cup of cooked, firm tofu has B1, B2, B9, and B6”.
- Green peas – “Two cups of peas a day provide you with, B1, B9, B2, B6, and B2”.
- Beef – “Cooked beef is especially high in B12, providing approximately 4 micrograms in a six-ounce serving (around 190 percent of the DV). In addition to B2, B3, B6 and B5”.
- Avocado – “Guacamole is best source of vitamin B such as, B5, B9, 30 B6, B2 and B3”.
- Spinach – “One cup of spinach contains B9, B2, 26 B6, and B1”.
- Eggs – “Eggs are rich in vitamin B7, B7, B12, B2, and B5”.
- Brown Rice – “This food is rich in fiber, and it contains serious B vitamins including B1, B6, B3, and B5”.
- Chicken – “Best source of vitamin B, B3 B5, B2, B1 and B12.
- Lentils and other Legumes – “One cup of cooked lentils provides B9, B1, B5, B6, B3, B2, and B9”.
- Mushrooms – “Mushrooms are an easy way to get vitamins B5, B3, and B2”.
- Asparagus – “One cup of cooked asparagus has B9, B1, B2, and B3”.
What is the right dose of B vitamins for an adult?
Based on the National Institutes of Health recommendation.
“Adults should get 400(mcg) daily, while breast-feeding mothers need 500 mcg per day, and pregnant teens and women should get 600 mcg a day”.
Further research and medical advice are recommended before taking any type of vitamins.
What is B vitamins final thought?
B-Complex is best for both women and men. “It has been designed to work with Active Iron, according to research. The best formula is designed for a system that supports and coordinate the release of minerals. So, when vitamins B, C, D, E and K partnered with Active Iron ensure best absorption of vitamins”. According to research.
Therefore, “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”.
“B-complex are found in abundance in eggs, meat, and dairy products. Also, fortified food such as cereal and carbohydrates including sugar and white flour. Also, B vitamins are concentrated in meat such as turkey, tuna, and liver”.
When lacking the access to the right food, the most common way to increase B vitamins is dietary supplements. “B vitamins are added to energy drinks, many of which have been marketed with large amounts of B vitamins”.
Also, “because B vitamins are soluble in water, excess B vitamins are generally readily excreted, although individual absorption, use and metabolism may vary. The elderly and athletes may need to supplement their intake of B12 and other B vitamins due to problems in absorption and increased needs for energy production”.
Adding 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.