B Vitamins are one of the most important sets of nutrients which play a major role in the body. Most of the requirements for the Vitamin B Complex can be found in a wide range of food products. However, during certain conditions such as age, pregnancy, dietary choices, medical conditions, genetics, medication, and alcohol use, the requirement for B Vitamins increase considerably. So, in these conditions, doctors prescribe the intake of B Vitamins to supplement the food products. Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins. Here in the article, we have underlined various benefits, side effects, and dosages of B-Complex Vitamins.
What are B-Complex Vitamins?
B-Complex Vitamins are usually supplements which pack all eight B Vitamins in one pill. They are water soluble which means that the body does not store them and hence the diet must supply them regularly on daily basis. They are important for maintaining good health and usually contain the following vitamins –
- B1 (Thiamine): They enhance metabolism by converting nutrients into energy. The biggest dietary sources of B1 include sunflower seeds and wheat germ.
- B2 (Riboflavin): While they also increase the rate of metabolism, they also act as an antioxidant too. The biggest dietary sources of B2 include organ meats, beef, and mushrooms.
- B3 (Niacin): They are useful in cellular signaling, metabolism and DNA production as well as repair. The biggest dietary sources of B3 include chicken, tuna, and lentils.
- B5 (Pantothenic Acid): It helps obtain energy from food and is critical in the production of hormones and cholesterol. The biggest dietary sources of B5 include Liver, fish, yogurt, and avocado.
- B6 (Pyridoxine): It is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. The biggest dietary sources of B6 include chickpeas, salmon, and potatoes.
- B7 (Biotin): It is important for metabolism of carbohydrate and fat. The biggest dietary sources of B7 includes Yeast, eggs, salmon, cheese, and liver.
- B9 (Folate): It is needed for cell growth, amino acid metabolism and also formation of red and white blood cells and proper cell division. The biggest dietary sources of B9 include leafy greens, liver, and beans.
- B12 (Cobalamin): It is vital for neurological function, DNA production, and RBC development. The biggest dietary sources of B12 include meats, eggs, seafood, and dairy.
Health Benefits of Taking B-Complex Vitamins
There are certain benefits of taking B-Complex Vitamins as for some people require supplement with B-complex vitamins. The benefits of taking B-Complex Vitamins are as follows:
- May Reduce Stress and Boost Mood- B-complex vitamins are often used to reduce fatigue and boost mood.
- May Reduce Symptoms of Anxiety or Depression
- B-complex supplements may relieve stress, boost cognitive performance and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.
Recommended Dosage of B-Complex Vitamins
Each B vitamin has a specific recommended daily amount that varies depending on gender, age and other variables like pregnancy.
For women and men, the recommended daily intake (RDI) for B vitamins are as follows
- Pregnant and lactating women need higher amounts of B vitamins, while infants and children need less.
- If you are deficient in B vitamins, you may need to supplement with higher doses to correct the deficiency.