What are the benefits of taking B complex? Understand the functions and effects of vitamin B complex in 30 seconds!
What are the benefits of taking B complex? Understand the functions and effects of vitamin B complex in 30 seconds!
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What are the benefits of taking B complex? Understand the functions and effects of vitamin B complex in 30 seconds!
What is Vitamin B complex? Its function and efficacy
Vitamin B complex contains more than 15 nutrients, the most common of which are vitamin B1, B2, B6, B12, biotin, choline, niacin, pantothenic acid, inositol, etc. These ingredients are essential for metabolism and energy production in every cell of the human body. Although each B vitamin has different roles, they work together to maintain the body's energy. B complex is an important coenzyme in cellular biochemical reactions, among which vitamins B1, B6, B12, folic acid and nicotinic acid are most related to stress regulation.
Foods rich in B vitamins
This nutrient is found in most natural foods and usually appears in supplements along with other B vitamins. In our daily diet, we can supplement vitamin B group through the following foods.
#<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>B vitamins</a> Vitamin B source foods
**B1<a href=https://lifenutrients.tw/vitamin_b>Bacteria B Group Effects</a>**
It is mostly found in whole grains such as brown rice, oats, corn and lean meat.
**B2**
Milk, dairy products, egg products, liver, clams and dark green vegetables are rich in B2.
**B6**
It can be obtained from lean meat, liver, cabbage, eggs, beans, wheat germ, oats, peanuts and other nuts.
**B12**
It is found in animal food, such as beef, pork, chicken, clams, <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>Group B</a> fish, as well as milk, eggs and their products.
**Nicotin (B3)**
It is rich in animal liver and lean meat. In addition, milk, eggs, nuts, and whole wheat are also good sources.
**Folic acid (B9)**
Dark green vegetables such as spinach and broccoli, orange vegetables such as carrots and pumpkin, as well as liver, beans, whole grains and nuts are rich in folic acid.
Who needs vitamin B supplements?
Vitamin B group is found in many natural foods, but the following groups of people may need additional supplements of B group nutrients:
- **People who often stay up late and work long hours**
- **People who are under great stress (including academic, mental or emotional stress)**
- **Those who eat out with an unbalanced diet**
- **Vegan**: B12 mainly comes from animal foods
- **Alcoholics**: B complex helps metabolize alcohol
- **Mature silver-haired people**: The stomach of the elderly shrinks, which can easily affect the absorption of B12
- **Pregnant women**: Vitamin B complex can reduce discomfort during pregnancy
Side effects of vitamin B complex
Vitamin B complex is a water-soluble vitamin. There are very few serious side effects at normal doses of <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B complex</a>. However, taking large doses for a long time may cause symptoms such as dizziness, frequent urination, black stools, constipation, diarrhea, abdominal pain, nausea, vomiting, skin flushing, blurred vision, frequent urination, itching, liver damage, high blood sugar, nerve damage, photosensitivity, and skin pain. In rare cases, discontinue use immediately and seek medical attention.
How to choose vitamin B complex correctly?
- **Clear labeling**: Product ingredients, dietary recommendations, capsule ingredients, manufacturing expiration date and other information should be clearly labeled.
- **Supplement multivitamins**: Supplementation of multivitamins B complex helps with all-round absorption.
- **With inspection report**: Choose products that have passed international and Taiwanese certifications, such as SGS heavy metal, pesticide and plasticizer inspections, so that you can use them with more confidence.
Through the above information, you should be able to better understand the importance of B vitamins and how to supplement them through diet. Avoid excessive intake and choose suitable products to better maintain health.