Complex B vitamins maintain the emotional and mental health of the human being.The body does not reserve vitamin B, so it is necessary to supply this essential vitamin through diet or through supplements.We are talking about a complex of eight different vitamins,so the term “complex B” is also used. All these vitamins are water soluble and have a very important action on the cellular metabolism.
Benefits of Complex Vitamin B
- Vitamin B is one of the biggest responsible for the emotional and mental health of the human being, being fundamental to avoid and treat cases of depression and anxiety . In addition, it helps maintain the health of nerves, skin, eyes, hair, liver and mouth, as well as the muscle tone of the gastrointestinal tract.
- It facilitates the digestion and absorption of carbohydrates , proteins and fat . In the stomach, the B vitamins will stimulate the release and control of gastric juice, helping in the absorption and digestion of nutrients and, thus, increasing the effectiveness of your diet. It still has an effect on the regulation of appetite.
- If you are a sportsman or physical activity practitioner , or anyone who wants to get the most benefits out of your diet, vitamin B supplementation is usually indicated.
- On top of all this, vitamin B also helps maintain skin health and hair growth .
Main Symptoms of Vitamin B Lack
The consequences of the lack of B-complex vitamins are usually neurological, gastrointestinal or dermatological.
- Changes in sleep
- Depression and irritability
- Mood changes
- Loss of appetite, nausea and diarrhea
- Tremors and headache
- Hair loss and dull, flaccid skin
- Fatigue and lack of energy
- Decreased concentration
- Nerve, skin, and throat inflammation
Complex B vitamins
Vitamin B1 (Thiamine)
Thiamine is important for the production of hydrochloric acid and for the formation of blood. It has important function in the metabolism of carbohydrates. No problem if it is ingested in excess, because it does not accumulate in the organism (it is eliminated by the feces). Absorption is impaired by high alcohol consumption, which interferes with the transport of the substance. Vitamin B1 deficiency manifests mainly in alcoholic patients and is called beriberi.
The main symptoms of thiamine deficiency are fatigue, depression, anorexia and emotional instability. Gastrointestinal symptoms and heart failure may also appear.
Vitamin B2 (Riboflavin)
Riboflavin is critical in the metabolic process of proteins, carbohydrates and fats. Riboflavin is also involved in the processes of maintaining cutaneous integrity. It is necessary for the formation of red blood cells, production of antibodies, cellular respiration and for growth in general. It alleviates eye fatigue (tired sight) and is important in the prevention and treatment of cataracts. It participates in the metabolism of carbohydrates, fats and proteins.
Vitamin B3 (Niacin)
Vitamin B3 is required for proper circulation and healthy skin. Vitamin B3 helps in the functioning of the nervous system, in the metabolism of carbohydrates, lipids and proteins, and in the production of hydrochloric acid to the digestive system. Niacin lowers cholesterol and improves circulation.
Vitamin B5 (Pantothenic Acid)
Known as the “anti-stress” vitamin, vitamin B5 plays a role in the production of adrenal hormones and the formation of antibodies. The use of vitamins helps in the conversion of lipids, carbohydrates and proteins into energy. This vitamin is needed to produce vital steroids and cortisone in the adrenal gland and is an essential element of coenzyme A.
Vitamin B6 (Pyridoxine)
Pyridoxine participates in more organic functions than any other isolated nutrient. Many metabolic reactions are dependent on pyridoxine. It is important for both physical and mental health. Vitamin B6 is a coenzyme and interferes in the metabolism of proteins, fats and tryptophan. It acts in the production of hormones and stimulates the defensive functions of cells. It participates in the growth of young people.
Vitamin B7 (Biotin)
The biotin helps in cell growth, production of fatty acids, metabolism of carbohydrates, lipids and proteins, and the use of vitamins B. Sufficient quantities are required for the health of hair and skin. Biotin can prevent hair loss in some men.
Vitamin B9 (Folic Acid)
Folic acid, also known as folate , methylfolate or vitamin B9.
Considered a food for the brain, folic acid is necessary for the production of energy and formation of red blood cells.
Folate is necessary for numerous body functions. Among them: DNA synthesis and repair, cell division and growth, production of new proteins, formation of red blood cells. Folate is important for cardiovascular and nervous system health.
Vitamin B12 (Cobalamin)
The vitamin B12 is needed to prevent anemia. Helps in the formation and longevity of cells. This vitamin is also necessary for proper digestion, absorption of food, protein synthesis and metabolism of carbohydrates and lipids. In addition, vitamin B12 prevents nerve damage, maintains fertility and promotes normal growth and development. It is essential for the functioning of the cell, mainly in the gastrointestinal tract, bone marrow and nerve tissue. It is necessary for the formation of DNA and affects the formation of myelin.
Inositol (formerly Vitamin B8)
Inositol has already been considered a member of the B complex, so I include it here in the post. However, since it is produced by the human body from glucose, it is no longer considered an essential nutrient (some substances such as niacin can also be synthesized in the body, but not in amounts considered adequate for good health; , can still be classified as essential nutrients).
Food Sources of Vitamin B
|Vitamin B1 (Thiamine)||Red meats, liver, legumes, cereals, milk and eggs.|
|Vitamin B2 (Riboflavin)||Red and white meats, liver, milk, cheese and eggs.|
|Vitamin B3 (Niacin)||Red and white meats, liver, eggs and wheat germ.|
|Vitamin B5 (Pantothenic Acid)||Red meats, liver, kidneys, wheat germ, broccoli, potatoes and tomatoes.|
|Vitamin B6 (Pyridoxine)||Red meats, liver, milk and eggs and wheat germ.|
|Vitamin B7 (Biotin)||Red meats, egg yolks, cereals.|
|Vitamin B9 (Folic Acid)||Kids, leafy vegetables, vegetables, corn and peanuts.|
|Vitamin B12 (Cobalamin)||Red and white meats.|
Vitamin B Supplementation
The B vitamins are water soluble and ensuring the daily recommendation of these nutrients is essential to prevent their deficiency. Because they are interconnected in their metabolic processes, the insufficient intake of one of them can damage the action of the others. Therefore, in many cases, supplementation of all B vitamins is required.
The dose of B vitamins varies according to the individual need of each, so consult a nutritionist to assess the best amount and timing to consume the B complex. Currently, you can find a number of B complex drops, capsules or tablets and is easily supplemented.