Ｂvitamin ? what is that? How it effect our body ability and what it will bring ?
Ｂvitamin ? what is that? How it effect our body ability and what it will bring ?
Blog Article
What are the benefits of taking B complex? Quickly understand the functions and benefits of vitamin B complex!
#What is Vitamin B complex? Analysis of its efficacy and function
Vitamin B complex contains more than 15 important nutrients, including common ones such as vitamin B1, B2, B6, B12, biotin, choline, niacin, pantothenic acid and inositol. These ingredients are essential elements required by every cell in the human body to metabolize and produce energy. Each B vitamin has a specific function, but they must work together to ensure the vitality of the human body. B group is indispensable for maintaining cell biochemical reactions, especially vitamin B1, B6, B12, folic acid and nicotinic acid <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b group recommendation</a>, which play an important role in relieving stress.
#Food sources rich in vitamin B complex
Almost all natural foods contain these nutrients. In health supplements, these vitamins usually appear together with other B group vitamins; in daily diet, the following foods are good sources of vitamin B group:
## Vitamin B foods
- **B1**: It is mostly found in whole grains such as brown rice, oats, corn, etc., as well as lean meat.
- **B2**: Milk, dairy and egg products, liver, clams and dark green vegetables are rich in it.
- **B6**: lean meat, liver, cabbage, eggs and beans, wheat germ, oats and nuts such as peanuts.
- **B12**: found in animal foods such as beef, pork, chicken, clams, fish, milk, eggs and their products.
- **Nicotin (B3)**: Rich in animal liver and lean meat. Other products such as dairy products, eggs, nuts and whole wheat also contain B group.
- **Folic acid (B9)**: Mainly found in dark green vegetables such as spinach and broccoli, and orange vegetables such as carrots and pumpkin. In addition, liver, beans, whole grains and nuts also contain folic acid.
#Who needs to supplement vitamin B complex?
Vitamin B complex nutrients are widely present in many natural foods, but if you have picky eating habits or insufficient intake, you are likely to be deficient. The following groups should consider supplementing with B nutrients:
- Often stay up late to work overtime, long working hours
- People who have high stress in life (such as academic, mental or emotional)
- People who eat out and have an unbalanced diet are prone to malnutrition
- Vegans: Because B12 is mainly found in animal foods
- Alcoholics: B complex can help metabolize alcohol
- Elderly people: Due to their shrinking stomach, the ability to absorb B12 is limited
- Pregnant women: B complex can relieve discomfort during pregnancy
#Side effects of vitamin B complex
Vitamin B complex is a water-soluble ingredient and usually does not cause serious side effects at normal doses. However, long-term or excessive intake may cause dizziness, frequent urination, black stools, constipation, diarrhea, abdominal pain, nausea, vomiting, skin flushing, blurred vision, itching, liver damage, high blood sugar, nerve damage, photosensitivity, skin pain and other symptoms. If severe conditions occur, discontinue use immediately and seek medical attention if symptoms persist.
#How to choose vitamin B complex correctly?
- **Clear labeling**: Ingredients, dietary recommendations, capsule ingredients, manufacturing expiration date and other information must be clearly labeled.
- **Supplement multivitamin**: Choose a multivitamin that contains multiple vitamins for more effective absorption.
- **Inspection report guarantee**: Choose products that have passed international and Taiwanese certifications (such as SGS heavy metal, pesticide, and plasticizer testing) to ensure safe consumption.