Group B vitamins are responsible for maintaining the emotional and mental health of human beings. The body does not produce a reserve of vitamin B, so it is necessary to supply this essential compound daily , either through diet or through supplements.
In fact, when we talk about B vitamins , we are talking about a complex of eight different vitamins so the term B complex is also used . All these vitamins are soluble in water and have an important action on cellular metabolism.
Benefits of Vitamin B
Vitamin B is one of the most responsible for the emotional and mental health of human beings, being essential to prevent and treat cases of depression and anxiety, check our article on anxiety to see how it affects positively . Moreover, it helps maintain healthy nerves, skin, eyes, hair, mouth, liver, and muscle tone in the gastrointestinal tract.
In addition, it facilitates the digestion and absorption of carbohydrates, proteins and fats. In the stomach, B vitamins stimulate the release and control of gastric juice, aiding in the digestion and absorption of nutrients, thus increasing the effectiveness of your diet. It also has a satiating effect on appetite regulation.
If you are an athlete, practice physical activities , or simply want to obtain the maximum benefit from your diet, supplementation with vitamin B is usually indicated.
Besides all that, vitamin B also helps maintain healthy skin and hair growth .
Main symptoms of a lack of vitamin B
The consequences of a lack of B vitamins are generally neurological, gastrointestinal or skin. They stand out :
- Sleep disorders and tiredness
- Depression and irritability
- Loss of appetite, nausea, and diarrhea
- Spasms and headache
- Hair loss, worsening of the touch of the skin and increased risk of being overweight.
Vitamin B complex
Vitamin B1 (thiamine)
Benefits: It acts on the metabolism of glucose, fatty acids and amino acids helping the body to use these substances efficiently. It also plays an important role in the formation of the myelin sheath.
Problems due to its lack : Lack of vitamin B1 can cause muscle weakness, lack of energy, memory loss and depression. Extreme lack of this nutrient can cause beriberi disease, which causes peripheral neuropathy, numbness in the hands, weakness in the legs, difficulty walking, and changes in skin sensitivity. Alcoholics are at a higher risk of developing a vitamin B1 deficiency and as a result can develop dementia with mental confusion, difficulty thinking, memory lapses, and in extreme cases, coma. Check out these 20 Foods for your brain and your well-being !!!
Sources: The main sources of vitamin B1 are found in meat, milk, eggs , vegetables, whole grains, and legumes such as beans and chickpeas.
Vitamin B2 (riboflavin)
Benefits: Vitamin B2 has strong antioxidant properties and therefore acts against free radicals. In addition, it acts on the metabolism of glucose , fatty acids and amino acids, helping the body to use these substances efficiently. It also plays an important role in the formation of the myelin sheath.
Problems due to its lack : A deficiency of vitamin B2 is rare, but vegetarians, alcoholics, children, pregnant women and the elderly are the most vulnerable to this problem. The lack of this nutrient can cause dizziness, vertigo, dermatitis, inflammation in the mouth and itchy eyes.
Vitamin B3 (Niacin)
Benefits: Vitamin B3 has a strong antioxidant activity and therefore acts against free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body using these substances efficiently. Furthermore, it also plays an important role in the formation of the myelin sheath.
Lack problems : The lack of vitamin B3 can cause insomnia , fatigue, irritability, skin patches, depression and a disease called pellagra which causes diarrhea, skin inflammationand mental confusion. Women who use contraceptives eliminate more vitamin B3 in the urine, but in general the diet already compensates for this deficiency. People in tuberculosis treatment may need the supplement of nutrients such as vitamin B3, but this need has to be determined by the doctor or dietitian. Excess vitamin B3 is not good for the body as it can affect the liver, so it is not recommended to take nutritional supplements without the opinion of a doctor.
Sources: The main sources are meat, milk, eggs, some oilseeds such as peanuts, walnuts, tree nuts , tomatoes and carrots.
Vitamin B5 (pantothenic acid)
Benefits: Vitamin B5 acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
Furthermore, it also plays an important role in the formation of the myelin sheath. This nutrient also aids in the production of hormones by the adrenal gland and helps the liver detoxify alcohol.
Problems due to its lack: Vitamin B5 deficiency can cause fatigue, numbness in the hands and feet, muscle aches, irritability, depression, sleep disorders , growth retardation, hair loss , premature aging , arthritis, allergies and stress .
Sources: The main sources of vitamin B5 are eggs, milk, meat, legumes such as peas and beans, mushrooms, and wheat germ.
Vitamin B6 (pyridoxine)
Advantages: Vitamin B6 is important for the production of red blood cells. It also acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body using these substances efficiently.
In addition, the nutrient plays an important role in the formation of the myelin sheath. Vitamin B6 enables the synthesis of glutathione, the main antioxidant in the body.
Problems due to its lack: Inadequate levels of vitamin B6 can compromise the neurotransmitter glutamate, whose excess is associated with neuronal hyperarousal and even neuronal death. Nutrient deficiencies can cause seizures in children, anemia, dermatitis, nerve damage, mental confusion in adults, numbness and tingling in the hands and feet. Anemia is also a consequence of a lack of vitamin B6.
Excessive alcohol consumption can also cause a lack of vitamin B6 , as well as the use of contraception. However, food can replace the lack of nutrients and it is important to consult a doctor or nutritionist to find out if there is a need to supplement the consumption of this vitamin.
Sources: The best sources of vitamin B6 are fish such as tuna, salmon, trout and herring, in addition to walnuts, peanuts, hazelnuts, sunflower seeds, wheat germ, brewer’s yeast, corn, whole grains, legumes, cauliflower, banana , melons and raisins.
Vitamin B7 (biotin)
Benefits: Like other B vitamins, biotin is related to the metabolism of fats, carbohydrates and proteins. It is also essential for the skin, nails and hair.
Problems due to its lack: Biotin deficiency is extremely rare because this nutrient is very present in food. However, when the symptoms of its lack areweakness in the nailsand hair, dry skin and redness around the nose and mouth, other complications such as conjunctivitis, dermatitis, muscle pain and fatigue accompanied by an increase in the blood glucose levels.
Sources: The main sources of biotin are peanuts, walnuts, tomato, egg yolk, onion, carrot , lettuce, cauliflower, almonds, red meat, milk, and fruits .
Vitamin B9 (folic acid)
Benefits: Vitamin B9 does not depend on other B vitamins to have a positive effect. This vitamin participates in the maintenance of the immune , circulatory and nervous system, reducing the risk of heart attack, breast and colon cancer , atherosclerosis, improves hair and skin health , strengthens the immune system and the central nervous system.
For pregnant women, folicacid is important as it helps close the neural tube of the fetus . Vitamin B9 supplements are generally aimed at pregnant women and should only be taken in other cases after medical consultation, since excess of this substance can promote some types of cancer .
Problems due to its lack: In the case of pregnant women,the lack of vitamin B9 can cause malformations in the fetus. Lack of nutrients can also cause anemia, fatigue, mucosal lesions, respiratory failure, pale skin, and cardiovascular disease.
Sources: The main sources of vitamin B9 are liver, green leafy vegetables such as broccoli, kale, and spinach, beans, peas, lentils, beans, oranges, and eggs.
Advantages: Vitamin B12 is important for the formation of red blood cells. On the other hand, it is important for the development and maintenance of the functions of the nervous system.
A survey conducted by the Linus Pauling Institute at Oregon State University in the United States found that taking vitamin B12 reduces the risk of chromosome breaks that lead to DNA damage. Having DNA damage is one of the risk factors for cancer.
Problems due to its lack:
The absence of this substance causes irreversible damage to the nervous system due to the death of neurons . This will lead to neuropathies, the most common symptoms of which are tingling in the legs, burning on the soles of the feet, difficulty walking, and urinary incontinence.
The absence of vitamin B12 also increases the risk of developing depression and anemia. Some other symptoms are:
- Fatigue, lack of energy, or dizziness when standing or straining
- Lack of concentration
- Memory failures
- Paranoia and hallucinations
- Yellow skin (jaundice)
- Inflammation and swelling of the tongue
Sources: Vitamin B12 is present in foods of animal origin, especially cold and deep water fish such as salmon, trout and tuna. It is also found especially in pork and dairy products .
Food sources of vitamin B
|Vitamin B1 (thiamine)||Red meat, liver, cereals, vegetables, 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 meat, liver, kidney, wheat germ, broccoli, potatoes and tomatoes.|
|Vitamin B6 (pyridoxine)||Red meat, liver, milk, eggs and wheat germ.|
|Vitamin B7 (Biotin)||Red meat, egg yolk, cereal.|
|Vitamin B9 (folic acid)||Leafy greens, vegetables, corn, and peanuts.|
|Vitamin B12 (cobalamin)||Red and white meat and blue fish.|
Vitamin B supplementation
The daily requirement of vitamin B varies by individual. To determine your individual needs accurately, you should seek the opinion of a physician.
If you think that your daily diet is not rich enough in B vitamins, there are many supplements available on the market. If you opt for supplements, a practical way to purchase them is on the Amazon website, a very reliable and safe store with a very complete selection of group B supplements , although we also leave you a specialized store with a very special product below of all estos.
- High Strength Vitamin B Complex – 180 6mm Small Tablets, 100% Guarantee, (6 Month Supply), Made in the UK. Contains all 8 B vitamins With B1 B2 B3 B4 B5 B6 B7 Biotin B9 Folic acid and B12 Methylcobalamin – Suitable for men and women, Only one supplement per day of all B vitamins – This B complex supplement taken every day will increase energy and helps the thyroid.
- Vitamin B complex 180 tablets (6 months treatment) – 100% MONEY BACK GUARANTEE. Contains all 8 Vitamins of Group B in 1 Tablet of, vitamins B1, B2, B3, B5, B6, B12, D-biotin and folic acid.
- Vitamin B complex, high concentration supplement. Contains the 8 vitamins: B1, B2, B3, B5, B6, B12, D-Biotin & Folic Acid. Increases energy and fights fatigue, 6 month supply – 180 pills.
- Vitamin B Complex tablets with PABA from G-Biotics. EXTRA HIGH QUALITY supplement.
- Super B-Complex – high strength vitamin B complex tablets. Contains 8 Highly Bioavailable B Vitamins with Vitamin C for Energy, Brain Function Support, and Mood Balance, 60 Tablets.
- Vitamin B complex – 8 essential vitamins. Suitable for vegetarians. 6 Months Supplement Supply – Supports Hair, Nervous System, Immune System, Reduces Fatigue B Complex Vitamins – B1, B2, B3, B5, B6, B12, Biotin and Folic Acid – Money Back Guarantee – Made in the UK.
- Vitamin B12 with Folic Acid – 200 Premium Quality 1400mcg Tablets . To boost mood, energy, focus and immune system – Use for 6 months.
- VITAMIN B VEGAN COMPLEX. 120 Tablets, Vitamin B1, B2, B3, B4, B5, B6, B7 (Biotin), B9 (Folic Acid), B12, Inositol, Choline, Lifetime Satisfaction Guarantee.
- Vitamins, minerals, multimineral complex. Tiredness and fatigue, iron, folic acid, b12, well-being, 90 capsules. (90).
It is very important to choose a good product , in many cases we pay a lot of attention to the price and not to the composition and the NRV (Nutrient Reference Values) , we have to find a supplement that, if possible, has this value in 100% of each ingredient. of the same.
It was difficult for me to find it, but after much research and searching I have finally found it, in this case it is a product that is made in France.
Also something that many people have to take into account, their products have these characteristics:
- HPMC capsules are 100% guaranteed of plant origin.
- They do not contain Bisphenol A.
- Obtained by natural fermentation as an alternative to synthetic products.
- 100% natural Vegan
- Not irradiated: Not subjected to ionizing radiation.
This product that you see above contains 100% of the NRV of each ingredient in each capsule that includes , which are:
- Niancin (Nicotinic Acid) – 16 mg
- Pantothenic Acid (D-Pantothenate Calcium) – 6 mg
- Vitamin B2 (Riboflavin) – 14 mg
- Vitamin B6 (Pyridoxine Hydrochloride) – 14 mg
- Vitamin B1 (Thiamine Hydrochloride) – 11mg
- Folic Acid (Ptero-Imonoglutamic Acid) – 200 µg
- Biotin (D-biotin) – 50 µg
As you can see, this vitamin complex includes the main B complex vitamins and over 100% of each of them as you can see on the label that comes.
Risk of excess B complex vitamins
Excess B vitamins is produced through supplementation, generally there are no major complications. But large amounts of vitamin B3 can cause liver damage, while excess vitamin B9 can lead to hormonal problems and promote some types of cancer.
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.