B-complex supplements typically contain one tablet that contains all eight B vitamins. Because B vitamins are water-soluble, your body cannot store them, so it is important that you include them in your daily diet. They are essential for sustaining good health and your body’s proper functioning.
Supplements with vitamin B complex often include the following:
B1 (Thiamine)
Thiamine helps in the conversion of nutrients into energy, which is a crucial part of metabolism. The richest dietary sources include fish, beans, yogurt, and sunflower seeds.
B2 (Riboflavin)
Riboflavin serves as an antioxidant and helps in the conversion of food into energy. Organ meats, beef, and mushrooms are among the foods richest in riboflavin.
B3 (Niacin)
Cellular signaling, metabolism, and DNA synthesis and repair are all influenced by niacin. Food options with niacin include chicken, tuna, and lentils.
B5 (Pantothenic acid)
Pantothenic acid, like other B vitamins, helpswith the creation of hormones and cholesterol as well as assisting your body in obtaining energy from meals. Fish, yogurt, avocado, and liver are all excellent sources of B5.
B6 (Pyridoxine)
The synthesis of red blood cells, the metabolism of amino acids, and the formation of neurotransmitters all include pyridoxine. Foods that contain the most of this vitamin include potatoes, salmon, and chickpeas.
B7 (Biotin)
The regulation of gene expression and the metabolism of fats and carbohydrates both depend on biotin. The finest dietary sources of biotin are yeast, eggs, salmon, cheese, and liver.
B9 (Folate)
Folate is necessary for healthy cell division, red and white blood cell production, amino acid metabolism, and cell proliferation. Folate is essential for healthy cell division, red and white blood cell production, amino acid metabolism, and cell development. It can be obtained as folic acid supplements or through meals including liver, beans, and leafy greens.
B12 (Cobalamin)
B12 is perhaps the most well-known of the B vitamins and is essential for the creation of red blood cells, DNA synthesis, and brain function. Natural sources of B12 include meats, eggs, shellfish, and dairy products.
All eight B vitamins are typically easily packaged into one tablet when taking a B-complex supplement.
Although these vitamins have some similarities, each one serves a distinct purpose and is required in a different quantity.
Who requires Vitamin B complex
Since many foods include B vitamins, as long as you eat a balanced diet, you are probably not in danger of having a deficit. However, some groups of people will benefit from an enhanced dosage of B vitamins. The use of supplements is recommended for:
- Pregnant women
- The elderly
- People with particular medical disorders, including celiac disease, cancer, Crohn's disease, alcoholism, hypothyroidism, and anorexia
- Those who have had certain weight-loss procedures are more likely to be B vitamin deficient
- Vegans and vegetarians
Additional benefits
Research has shown that B-complex vitamins also have the following benefits:
- Alleviate depression symptoms
- Help cope with anxiety
- Reduce stress
- Improve cognitive function
Consult a doctor to learn more about the exactvitamins you require given your age and condition, and it what dosage, before taking these supplements regularly.
Disclaimer
BahrainHealthMatters.com is for informative purposes only and not a substitute for professional in person expertise.
We advise that anyone having concerns about their health issues should consult their doctor asap.