What is Vitamin B complex?
The Vitamin B complex is a group of eight important vitamins B that our bodies need to function every day. It is made up of eight different nutrients but is called a “single” vitamin. It has all of the vitamins that dissolve in water except for Vitamin C.
Vitamins that dissolve in water don’t get stored as fat. Because of this, these kinds of vitamins are lost faster when you pee or sweat. Daily consumption of vitamin B complex depletes your supply to zero, and it stays at zero unless you replenish it.
The following are the eight groups of vitamin B complex:
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Folic Acid
- Vitamin B12
What does Vitamin B complex contain?
- B1 (thiamine): Thiamine is a type of Vitamin b that helps the body turn food into energy. Some of the most healthy foods are meat, sunflower seeds, and wheat germ.
- B2 (riboflavin): Riboflavin is an antioxidant that helps the body turn food into energy. Organ meats, beef, and mushrooms are all good sources of riboflavin.
- B3 (niacin): It is a B vitamin that helps with cell signalling, metabolism, and the production and repair of DNA. Some foods are chicken, tuna, lentils, and so on.
- B5 (pantothenic acid): Like the other B vitamins, pantothenic acid helps the body get energy from food and is involved in making hormones and cholesterol. Some good sources are liver, fish, yoghurt, and avocado.
- Pyridoxine (B6): It is needed for the metabolism of amino acids, the production of red blood cells, and the creation of neurotransmitters. Chickpeas, salmon, and potatoes are rich in this vitamin which helps to make.
- B7 (biotin): Biotin is essential for the metabolism of both carbohydrates and lipids, and it also plays a role in regulating gene expression. Biotin can be found in foods like yeast, eggs, salmon, cheese, liver, and more.
- Folate (B9): It is needed for cells to grow, for amino acids to be broken down, for red and white blood cells to form, and for cells to divide in the right way. Folic acid can be found in foods like liver, beans, and leafy greens. It can also be taken as a supplement.
- B12 (cobalamin): B12 is probably the most well-known of all the B vitamins. It is important for brain function, making DNA, and making red blood cells. B12 is found naturally in things like meat, eggs, seafood, and dairy. You can eat different source of vitamin B12 food.
Although these vitamins have some similarities, they each serve a different purpose and are required in different amounts.
Vitamin B Complex Benefits
Vitamin b helps the body get energy from the food we eat. All of the parts are good for health in their ways. But B-complex vitamins usually work by giving more energy, making feel better, improving memory, making skin and hair healthier, boosting the immune system, and making red blood cells.
1. Help to regulate digestion
For the digestive system to function well, it needs the essential vitamin B complex. It controls many things in the digestive tract like how fats and carbs are broken down. Thiamine, riboflavin, niacin, pantothenic acid, and pyridoxine also help break down carbs, fats, and proteins.
2. Aids in weight loss
A lack of vitamin B12 can be one of the reasons why some are overweight. But getting enough vitamin B12 makes weight gain and obesity less likely. Also, giving the body B12 vitamins helps the metabolism speed up. As a result, it helps keep fat from building up. Vitamin B12 also makes more metabolic enzymes emerge out, which makes it easier to cut down on body fat.
3. Repair and Regeneration of Cells
Different combinations of vitamins in the B complex help wounds heal. B complex vitamins help fix cells that have been damaged. They help the body make new cells, replace cells that are dead or damaged, and keep skin cells healthy. A diet high in B vitamins may help the body make collagen and get rid of old cells. Because of this, it may help restore the texture of the skin.
4. Effective during pregnancy
During pregnancy, foetal growth is helped by the vitamin B complex. These B vitamins, especially Vitamin B9, are very important for the development of a baby’s brain, spinal cord, and nervous system. Because of this, women who are expecting twins need more B complex vitamins. Taking B12 and B9 supplements during pregnancy keeps the central nervous system in good shape.
Folate or vitamin B9 lowers the chance of birth defects in the brain or spinal cord. Also, pregnant women who take 18 milligrams of vitamin B3 every day feel less sick and have less pain from migraines. Other benefits of vitamin B complex during pregnancy include:
- Cuts down on the chance of preeclampsia
- Prevents anaemia
- Helps the placenta grow.
- May help with nausea
- Stops babies from being born with low weight
- Reduces muscle cramps caused by pregnancy.
5. Act as effective for the premenstrual dysphoric disorder
Vitamin B6 may help with premenstrual syndrome. Also, taking calcium and vitamin B6 together might help reduce PMS symptoms. Some of these symptoms are bloating, feeling tired, having stomach cramps, back pain, etc. It may also help people with anxiety and depression feel better.
6. Controls the Sleep-Wake Cycle
Vitamin B6 helps relieve stress. It helps to sleep better by making the body make more norepinephrine, melatonin, and serotonin. Melatonin is called the “sleep hormone” because it helps control sleep. Serotonin, on the other hand, is known as the “happy hormone.” So, the combination of serotonin and melatonin will help a person feel less stressed and sleep better.
7. Helps heal sores in the mouth
Vitamin B12 might help with mouth ulcers or canker sores. It also works as a painkiller and helps ease the pain of mouth ulcers.
8. Enhances Immune Functions
How the immune system works in the body. For example, vitamins B6, B12, and folate help the body make more antibodies stop inflammation, and make the immune system stronger.
Vitamin B Complex Side Effects
Mild stomach upset or flushing may happen. These effects are usually temporary and may go away as your body gets used to the vitamin B complex. Consult your doctor right away if any of these effects last or get worse. If your doctor told you to take this medicine, keep in mind that he or she has decided that the benefits to you exceed the risks. A lot of people who take this vitamin b complex don’t have serious side effects.
It is rare for someone to have a very serious allergic reaction to the vitamin B complex. But get medical help right away if you have a serious allergic reaction, such as a rash, itching or swelling (especially in the face, tongue, or throat), severe dizziness, or trouble breathing.
To treat vitamin b complex deficiency consult with your doctor he/she will recommend medication. You can buy vitamin b supplements at your nearest medical store or order through an online medicine store like Truemeds, which will give you a 72% discount and the best deal offers on your prescription medicines. They are also providing free PAN India home delivery with minimum purchases of Rupees 500. You can also refer to their coupon code to get the benefits of an extra discount on medication.