10 Healthy Benefits for Vitamin C Ascorbic Acid

Vitamin B complex is very beneficial to your body as they play an important role in maintaining your body health and function. They have a direct impact on your energy levels and helps in red blood cell production.

Vitamin B Complex Healthy Benefits, Sources, Doses, Side Effects and Deficiency

B complex vitamin is a quality multivitamin that provides a full combination of B vitamins

What are Vitamin B Complex ?

B complex Vitamins are water soluble, you might know that B complex vitamins are two vitamin only, but actually they are eight vitamins in its group:

• Thiamine vitamins (B1)
• Riboflavin vitamins (B2)
• Niacin vitamins (B3)
• Pantothenic acid vitamins (B5)
• Pyridoxine vitamins (B6)
• Biotin vitamins (B7)
• Folic acid vitamins (B9)
• Cobalamin vitamins (B12)

Benefits of Vitamin B Complex

Vitamin B complex has eight vitamins included in its group so it is normal to have a great benefits that help in most function and health of your body. They can deal with some medical conditions:

• Migraine: B2, B6, B9 and B12 vitamins are essential for preventing migraine, analysis show that 400 mg per day of vitamin B2 help to decrease pain associated with migraine attacks.

• Body energy: vitamin B12 help the body to convert food you eat into glucose to supply your body with energy.

• Pregnant woman: vitamin B supplement, especially B9 (folic acid) preserve skin health, body health and energy for a pregnant woman and also helps in fetal brain development.

• Skin Health and Wounds Healing: vitamin B maintains skin health and work effectively in wound healing, so it is found that it is essential for diabetic patients to improve their wound healing.

• Hair: vitamin B12 has a super benefit in hair growth with people who have deficiency.

• Depression, Stress and Anxiety: vitamin B12 has healthy benefit and great role in reducing depression and anxiety as it is essential for nervous system and brain health.

• Men hormones: B complex vitamins are very beneficial to men as they support and increase testosterone levels (testosterone is a male sex hormone that shares in the testes and prostate development, it also supports and increase muscle and bone mass).

• Sores (Ulcers): B12 vitamins can work as analgesics for sores and also share in its treat.

• Red Blood Cells and Immunity: B complex vitamins increase production and growth of red blood cells this will increase the strength of the immune system.

• Brain Functions: B complex supplement has an active role in brain balance, it is essential for nerve function, support neural transmission and considered as healthy nutrition for the brain metabolism. Also, vitamin B12 can prevent neurological problems.

• Cardiovascular System: vitamin B6 and folate supplements can prevent cardiovascular diseases by decreasing Homocysteine levels (Homocysteine is an amino acid in which its high level may cause cardiovascular diseases)

• Food Digestion: B1, thiamin is recommended to increase appetite, while B3 regulate fats and sugar in the body systems.

What are Vitamin B rich Food?

They are found naturally in many foods that can be taken in your diet and includes:

• Sesame seeds 
• Nuts
• Eggs are one of the most important nutrient for most vitamins, including B2, B3, B5, B6, B7 and B12 
• Meat and liver contain vitamin B12
• Fish and Salmon
• Milk and Dairy products
• Avocado is a great source for vitamin B as it contains B3, B5 and B7
• Some vegetables Kale, Spinach, Mustard green and Arugula 
• Legumes

What are Vitamin B Complex rich Food?

Vitamin B Complex Daily Intake

B complex vitamins can be taken in two ways, the first way is from foods while the second way is in the form of tablet containing vitamins, you can buy these tablets from pharmacies.

According to the NIH ( National Institutes of Health ) doses are:

For Childrens 4 - 13 years

• Thiamine B1: 0.6 - 0.9 mg
• Riboflavin B2: 0.6 - 0.9 mg
• Niacin B3: 8 - 12 mg NE
• Pantothenic acid B5: 3 - 4 mg
• Pyridoxine B6: 0.6 - 1 mg
• Biotin B7: 12 - 20 mcg
• Folic acid B9: 200 - 300 mcg DFE
• Cobalamin B12: 1.2 - 1.8 mcg

For Men

• Thiamine B1: 1.2 mg
• Riboflavin B2: 1.3 mg
• Niacin B3: 16 mg NE
• Pantothenic acid B5: 5 mg
• Pyridoxine B6: 1.3 mg
• Biotin B7: 30 mcg
• Folic acid B9: 400 mcg DFE
• Cobalamin B12: 2.4 mcg

For Women

• Thiamine B1: 1.1 mg
• Riboflavin B2: 1.1 mg
• Niacin B3: 14 mg NE
• Pantothenic acid B5: 5 mg
• Pyridoxine B6: 1.3 mg
• Biotin B7: 30 mcg
• Folic acid B9: 400 mcg DFE
• Cobalamin B12: 2.4 mcg

What are the side effects of B complex

• Excessive thirst
• Blurry vision
• Abdominal cramps
• Nausea and vomiting
• Increased urination
• Diarrhea
• Niacin flushes with increased take of niacin
• Hypotension and bradycardia
• Insomnia and convulsions

It is a myth or people think that taking a lot of vitamin B complex or any vitamin will give a lot of energy but, this is incorrect as its increase may cause toxicity that will have a bad effect on your health

What are the symptoms of vitamin B complex deficiency

B complex deficiency have some symptoms include:

• Skin rashes
• Mouth dryness, scaly lesions on your lip
• Anemia and weakness
• Numbness of your hands and feets due to vitamin B12 deficiency
• headache
• irritability