Why Is Vitamin B Complex Is Necessary For Body? Know Benefits of Vitamin B Complex

PUBLISHED ON January 23, 2020 Read TIME: 3 minutes VIEWS: 349

Why Is Vitamin B Complex Is Necessary For Body? Know Benefits of Vitamin B Complex B-complex is a group of eight essential water-soluble vitamins that serve different roles in the body. These are found in a wide variety of everyday foods. There is extensive research done on this vitamin group.

Studies show that these vitamins can promote brain health by stimulating the synthesis of various neurochemicals. The science behind the working of the B-complex vitamins is actually simple.

Vitamin B complex is composed of eight B vitamins:

  • B-1 (thiamine)
  • B-2 (riboflavin)
  • B-3 (niacin)
  • B-5 (pantothenic acid)
  • B-6 (pyridoxine)
  • B-7 (biotin)
  • B-9 (folic acid)
  • B-12 (cobalamin)

Each of these essential vitamins contributes to your overall bodily function. Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, and more.

What are the benefits?

B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.

Vitamin B complex helps prevent infections and helps support or promote:

cell health

growth of red blood cells

energy levels

good eyesight

healthy brain function

good digestion

healthy appetite

proper nerve function

hormones and cholesterol production

cardiovascular health

muscle tone

In women

B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects.

And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.

In men's

B vitamins are thought to increase testosterone levels in men, which naturally decreases with age. They may also help men build muscle and increase strength. However, human studies confirming these claims are lacking.

How much vitamin B complex do you need?

The recommended daily amount of each B vitamin varies.

For women, the recommended daily intake is:

B-1: 1.1 milligrams (mg)

B-2: 1.1 mg

B-3: 14 mg

B-5: 5 mg (RDA not established)

B-6: 1.3 mg

biotin: 30 micrograms (mcg) (RDA not established)

folic acid: 400 mcg

B-12: 2.4 mcg

For men, the recommended daily intake is:

B-1: 1.2 mg

B-2: 1.3 mg

B-3: 16 mg

B-5: 5 mg (RDA not established)

B-6: 1.3 mg

biotin: 30 mcg (RDA not established)

folic acid: 400 mcg

B-12: 2.4 mcg

Older adultsTrusted Source and women who are pregnant require higher amounts of B vitamins. Your doctor can provide dosage information tailored to your individual needs.

Certain underlying health conditions can prevent your body from properly absorbing vitamin B. You should also talk to your doctor about your vitamin B intake if you have:

celiac disease

HIV

Crohn’s disease

alcohol dependence

kidney conditions

rheumatoid arthritis

ulcerative colitis

inflammatory bowel disease

How can you tell if you’re deficient?

Most people get enough B vitamins by eating a balanced diet. However, it’s still possible to be deficient.

The following symptoms may be a sign that you’re not getting enough B vitamins:

skin rashes

cracks around the mouth

scaly skin on the lips

swollen tongue

fatigue

weakness

anemia

confusion

irritability or depression

nausea

abdominal cramps

diarrhea

constipation

numbness or tingling in the feet and hands

If you’re experiencing any of these symptoms and aren’t sure why, make an appointment to see your doctor.

Although it’s possible that you’re experiencing a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on any next steps.

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