Table of Contents:
- Introduction
- Background
- What are B complex Vitamins
- Its sources & Benefits
- Dosage
- Side Effects
- Comparison to other vitamins
- Conclusion
Introduction
As people often say that growing age also brings with it new experiences & it's not just a matter of saying but also the truth. But no one is ready to tell that along with new experiences, ageing; also brings many diseases. With this maturity, the power of thinking expands, & the physical energy lowers. In old age, we digest less food & more medicines. At this stage, there comes a time when such food disappears from the platter that you used to devour.
But is there no solution?
By all means, it has a solution also. To make you're tomorrow healthy, you have to improve better today. Hence, you don't need a lot of extra effort; you have to add some healthy habits like yoga, workout, etc., to your lifestyle. To fill the plate with nutrients, it needs many vitamins; one of them is B Complex Vitamins. How? It is also necessary to know; what are B complex vitamins; & their functions. Let's try to recognize them one by one.
Background
Earlier, vitamin B was only considered a single vitamin. But from time to time, many research & studies have been done on it in which it found that it is not one but 13 different vitamins. This research continued even further & it discovered that among these 13 vitamins, they don't have the properties of vitamins. Such vitamins were isolated & eventually, only eight were included in the B complex vitamins. These were separated & divided according to the number.
What are B complex Vitamins?
Vitamin B is the only one that's called vitamin B complex because it contains many vitamins & we examine these by their chemical names, such as:
- Vitamin B1 (Thiamin)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic Acid)
- Vitamin B12 (Cobalamine)
There are two types of vitamins, water-soluble vitamins & fat-soluble vitamins. B complex vitamins are water-soluble & cannot store in our body for long. If you stop consuming B complex vitamins for some time, severe deficiency can occur.
Sources & Benefits of B Complex Vitamins
Vitamin B1
Its chemical name is Thiamin. Meat, pork, potatoes, cereals, grains, beans, etc., are sources of vitamin B1. It is mainly deficient in vegetarians or those who are chronic alcoholics. It comes first in the B complex vitamins groups & also known as Sulpher containing the vitamin. It helps digest amino acids & carbohydrates.
Its deficiency can cause many diseases. It becomes essential for pregnant women to take the B1 vitamin; it regulates metabolism. Whether to keep the nervous system or heart-healthy, treat anaemia or get rid of infection like herpes, give B1 a place in your diet. It also gives us energy as it converts sugar into energy.
Vitamin B2
Vitamin B2: Acts as an antioxidant that can release all the free radicals in the body. So if you want glowing skin & thick hair, nothing is better than B2. Because having antioxidants, blood purification is possible. You have to include B2 containing food like green vegetables, fruits, dairy products, grains, nuts by making slight changes in your diet. However, it has many functions such as protecting the eyes, boosting immunity, & providing energy to the body. Its chief work is to absorb all the essential nutrients like protein, carbs, and fat from our food. Vitamin B2 shortage means promoting diseases like Stomatitis & Glossitis.
Vitamin B3
Niacin or B3 vitamin is water-soluble & found in meat, fish cereals, eggs & rice. Its inadequacy can lead to a feeling of weakness & fatigue. Apart from this, it is helpful for the treatment of dermatitis, which is a skin-related disease. There are two types of cholesterols in our body good & bad. It releases bad cholesterol from the body & balances the good.
Not only this; but its effects can also see in heart-related diseases, especially Cardio Vesco. Vitamin B3 deficiency is believed to cause Pellagra, Diarrhea, Dyspnea & Depression, Memory disorders.
Vitamin B5
Pantothenic acid or B5 is essential because it works to convert our food into energy. But its vital role is that it plays an active role in making blood cells like helping in the production of Red Blood Cells & White Blood Cells. Its benefits are impressive on eyes diseases, skin & nervous system. If you are taking broccoli, cabbage, sweet potatoes, beetroot, dairy products, eggs, meats & nuts daily, then vitamin B5 can fulfill.
Although its deficiency occurs in many people, & some symptoms like fatigue, insomnia, depression can feel.
Vitamin B6
Deficiency of Pyridoxine i.e. vitamin B6 can cause many changes in your body. It can damage the nervous system increases the chances of memory loss depression. It is also active in the Red Blood Cells, so its deficiency can promote anemia. B6, B11, & B12 together act as the absorption of iron in the blood. It also protects against cancer & is also active in the metabolism of amino acids. If we are talking about its sources, it is available in meat, fish, potatoes, bananas, vegetables. It also helps in making proteins. Its deficiency can see in very few people.
Vitamin B7
Biotin is known as B7 or vitamin H. It is very effective for skin, hair & nails also. It helps in the absorption of proteins & the process of making glucose in our body. Like other vitamins, it produces by itself in the body, but its deficiency can fill by taking vitamin B7 rich diets. To keep you young; it is necessary to consume Biotin, which does not get wrinkles & there is also healing the skin. It is also available in massage oil. Biotin proves to be operative for new hair growth or hair fall. Also, it makes the nails thick, which gives them strength. Therefore, by consuming eggs, almonds, potatoes, rice, curd, you can manage the lacking of Biotin.
Vitamin B9
Folic acid is a synthetic name for vitamin B9, also called folacin. We know the importance of folic acid for the body. Vitamin B9 is essential to make immunity strong & the body needs enough energy. It is natural for the body to be weak due to its shortage & a sick body invites many diseases. Its consumption is necessary for pregnant women because it plays an important role in the proper development of the baby.
Men should also consume it to increase fertility. Your body needs Vitamin B9. You can find out by looking at some changes in the body:
- Fatigue
- White & grey hair
- Mouth ulcers
- Swelling in the tough
- Anaemia
- Breathlessness
But to overcome these symptoms, one should start taking a vitamin B9 rich diet like green vegetables, mushrooms, etc. If you are a seafood lover, then with the help of shellfish & shrimps, you can make up for its insufficiency.
Vitamin B12
It is a considerable contributor to Red Blood cells. Vitamin B12 deficiency occurs in vegetarian diets. But this does not mean that vegetarians lack it. Vegetarians should consume dairy products like milk, curd, cheese, butter, Paneer, etc. A small amount of vitamin B12 is added to fortified cereals so give place to these in breakfast additionally. There are also some vegetarian options like soy products, nutritional yeast, green vegetable, butter squash are also vegetarian sources.
Its deficiency promotes the following diseases:
- Megaloblastic anaemia
- Tingling in the limb
- Depression
- Stress
- Forgetfulness
Dosage of B Complex Vitamins
B complex is such a group of vitamins that is full of properties & helps fight all kinds of diseases. But we know very well that anything should be acceptable within a limit. That does why all vitamins present in the B complex should take in balanced amounts otherwise the reverse reaction will be seen. It is necessary for us that keep in mind its benefits & take it in the right amount. It's also remarkable that the dosage of the B complex fixes these parameters like age, gender & reasons. So let's know about all the vitamins & their dosage.
Vitamin B complex can find in food or take as supplements.
Thiamin
If your diet is full of Carbohydrates; then it is necessary to increase Thiamin.
Recommended Dietary Allowances (RDA)
- Males: 1.2 mg/day
- Females: 1.1 mg/day
- Pregnancy/Lactation: 1.4 mg/day
Riboflavin: Even if it consumes in excess, it is not harmful,
Still itching, burning sensation, sensitivity to light, numbness can feel.
Recommended Dietary Allowances (RDA)
- Males: 1.3 mg/day
- Females: 1 mg/day
- Pregnancy/Lactation: 1.6 mg/day
Niacin
Everyone should know what the correct dosage of Niacin is. Only then the body will function normally.
Recommended Dietary Allowances (RDA)
- Male: 16 milligrams/day
- Women: 14 milligrams/day
- Women (pregnant): 18 milligrams/day
- Women (breastfeeding): 17 milligrams/ day
Pantothenic Acid
There are many options to get vitamin B5 & people also take a diet containing it regularly. Only its deficiency is inferior.
Recommended Dietary Allowances (RDA)
- Male and Women 14 years and older, 5 mg/day
- Pregnant women, 6 mg/day
- Breastfeeding women, 7 mg/day
Pyridoxine
It plays a pivotal role in hemoglobin formation & immunity boost. For these reasons, it becomes necessary for us to take.
Recommended Dietary Allowances (RDA)
- Male 1.7mg/day
- Female 1.8mg/day
- Pregnant women 1.9mg/day
- Lactating women 2mg/day
Biotin
Vitamin B7 or Biotin is one of the most well-known ingredients for hair growth & care products. Some research also suggests that it is a preventive measure for the treatment of male pattern baldness, such as finasteride or minoxidil.
Recommended Dietary Allowances (RDA)
- Male & female 30 mcg/day
- Pregnant women 30mcg/day
- Breastfeeding women 35mcg/day
Folic Acid
Folic acid supplements are a must for pregnant women. The gynecologist first prescribes supplements containing folic acid to pregnant women during pregnancy.
Recommended Dietary Allowances (RDA)
- Male & female 400mcg/day
- Pregnant women 600mcg/day
- Breastfeeding women 500mcg/day
Cobalamine
If you take a healthy & balanced diet daily, there are few chances you will be deficient in B12. Since B complex vitamins are water-soluble, we need to eat them daily. But it is beneficial to take in a limited amount only.
Recommended Dietary Allowances (RDA)
- Adults (male & female) 2.4 mcg/day
- lactating women 2.6 mcg to 2.8 mcg/day
Let's give you an idea that, what is the quantity of B complex vitamin in whatever diet you take every day & you will not see any side effects of it.
- Chicken Liver — 3 oz.: 8.3 milligrams (83 percent DV)
- Sunflower Seeds — 3 oz.: 6 milligrams (60 percent DV)
- Avocados — 1 fruit: 2 milligrams (20 percent DV)
- Portobello Mushrooms — 1 cup sliced: 1.9 milligrams (19 percent DV)
- Sweet Potatoes — 1 cup cooked: 1.8 milligrams (18 percent DV)
- Salmon — 3 oz.: 1.6 milligrams (16 percent DV)
- Lentils — 1 cup: 1.3 milligrams (13 percent DV)
- Corn — 1 cup: 1.2 milligrams (12 percent DV)
- Sun-dried tomatoes — 1 cup: 1.1 milligrams (11 percent DV)
- Eggs — 3 oz.: 0.9 milligrams (9 percent DV)
- Cauliflower — 1 cup: 0.7 milligrams (7 percent DV)
Side Effects of B Complex Vitamins
Because it is a water-soluble vitamin, its side effects are less because it dissolves in the body & releases the dirt from our body. Whether it's to boost metabolism, produce red blood cells, look young & beautiful, come out of stress & depression, there is nothing better than B complex vitamins for all. Nevertheless, there can be side effects due to its excess. If you take overdoses of B complex vitamins, there are some signs that you have to be aware of. Like dizziness, frequent urination, changes in the colour of the urine, black stools, constipation, diarrhoea, abdominal pain, nausea, vomiting, redness of the skin, and itching.
If you are taking B complex vitamins & you experience sudden itching, swelling of kidney stones, wheezing, or hives, stop taking them & consult your physician. These side effects may feel like:
- restlessness, fluid retention, nausea, weakness, and sweating
- dizziness, difficulty breathing, and tightness in the chest
- swelling of the tongue or face, or discolouration of the skin
- urine to turn a yellow-orange colour
- diarrhoea
- headache, irregular heartbeat, swelling in the arms
- nausea or vomiting, bloody or black stools, yellowing of the eyes, and muscle or joint pain
- heart attack
How is B Complex Vitamin different from other vitamins?
As we know it, our body needs vitamins & minerals to provide energy & fight diseases & vitamin is such an element which is necessary for small amounts in all living beings whether it is human or animal? It is imperative for both the external & the internal organs of our body. It doesn't produce in our body, but we have to take a diet rich in vitamins & minerals. The important thing is we can fulfill these vitamins with our daily food.
Vitamins are organic compounds & there are many types. Each vitamin has different names & characteristics & every animal needs a distinct type of vitamin. For example, the human body cannot make vitamins C, it gets its supply by food. But some animals, like dogs, their bodies make their vitamin C. Among these are B complex vitamins, which are made up of a combination of 8 vitamins; these are Vitamin B1, B2, B3, B5, B6, B7, B9 & B12.
They have different chemical names also. Let's see how it is different from other vitamins.
Comparison with Vitamin C
- Vitamin B & C are both water-soluble & can be separated based on biological function & activity.
- Vitamin B8 is a group made up of a combination of vitamins & vitamin C is only one vitamin.
- Sources of vitamin B are both veg. & non-veg. & vitamin c contains only fruits & vegetables.
- A deficiency of vitamin B in the body causes fatigue, mental problems, and insomnia. A deficiency in vitamins is indicated by scurvy, bleeding of the nose and the gums.
Comparison with Vitamin D
Vitamins are efficacious to make the body healthy & diseases free. That's why it is necessitous to Consume it daily. Vitamin B & D groups are such that they help in fighting against all diseases. Both these vitamins are such that side effects are rare & some vitamins react with each other. Vitamin D and B complex do not.
Sources of vitamin B complex in meat, fish, nuts, dairy products, fruits & vegetables & fish, mushrooms & sunlight consider being the best sources of vitamin D.
Vitamin B is best for the nervous system, skin, hair, production of Red Blood cells, etc. & vitamin D reduces the risk of heart diseases & helpful for weight loss.
Conclusion
Each of the vitamins within the vitamin b complex has its properties & each performs different functions. So it is clear that if we consume them every day, our future will be happy.
There are many B complex supplements also available in the market & many options at home which can fulfill its requirement.
Being water-soluble, it dissolves in our body & releases all the dirt inside, & its side effects are rare. Then there can be occasional reactions due to overdose. Still, if there is any adverse change in the body after its consumption, contact the doctor immediately.
Frequently Asked Questions
How many doses are safe?
This is a good habit if you consume a platter containing B complex vitamins. It will not cause a deficiency of vitamin B in your body. But if your doctor recommends B complex vitamin supplements, you must consume them as per instructions. Nevertheless, it can consume according to the chart given below.
What Are The Benefits Of Vitamin B Complex Capsules?
Vitamin B complex capsules prescribe by doctors to you because of the following reasons:
- Relief to Migraine: A lot of research & studies prove that B vitamins like B6, B9, & B12 are effective on migraines. Vitamin B12 presents in the vitamin B complex influences the mitochondrial dysfunction that occurs at the cellular level and, thereby preventing migraine pain.
- Relief to Depression & Anxiety: By the way, it proves helpful in boosting immunity & strengthening the nervous system that lowering your risk of depression & anxiety. To deal with this, B9 & B12 can consume. Apart from this, it also gets rid of skin wounds & oral ulcers.
Does B complex vitamins beneficial for weight loss?
Of course, B12 is the correct vitamin for weight loss because it has the power to boost immunity & raise energy levels. Along with this, our metabolism also strengthens, which helps us in weight loss. But consult doctors before using it for weight loss.
What does Vitamin B Complex contain?
Vitamin B Complex contains eight B vitamins—thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and Cobalamine (B12). These B Vitamins are found in natural dietary food items, which should be present in your daily food intake in sufficient quantity.
What are the main sources of Vitamin B complex?
- Eggs, milk, and cheese.
- Meat items, such as chicken.
- Fish, such as tuna, salmon, and mackerel.
- Green leafy vegetables, such as spinach and kale.
- Bananas and watermelons.
- Whole grain and cereal.
- Nuts and seeds.
Why folic acid is helpful for pregnant women?
All the nutrients you consume during pregnancy are essential for the growth of the body. If you start taking folic acid before or during pregnancy, it helps in the proper development of the body. Its deficiency can lead to neural tube defects such as anencephaly & spin Bifida in the baby. In addition, it also produces red blood cells that remove anaemia & also fulfil iron deficiency. It also prevents pre-maturity births, miscarriages, birth, or low birth weight. It also protects pregnant women from heart attacks, cancer & Alzheimer's. Folic acid acts as a superhero for pregnancy & can consume by women before & after pregnancy.
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