Ten Important Benefits of Vitamin B Complex

The vitamin B complex is a group of water-soluble vitamins that are required for a variety of bodily functions, such as energy production, cell metabolism, and nervous system function. The vitamin B complex group includes eight B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). Humans need to enjoy the benefits of Vitamin B Complex by making the group of nutrients a part of our daily diet. 

Benefits of vitamin B complex:

1. Energy Production

The vitamin B complex benefits our body by converting food into energy, providing fuel to work all day. Carbohydrates, proteins, and fats are metabolized by these enzymes and used as fuel for the body.

2. Improved Cognitive Function

One of the benefits of vitamin B complex, especially vitamin B6, is to boost brain health and cognitive function. They help produce neurotransmitters, which are chemicals that transmit signals in the brain.

3. Cardiovascular Health

One of the health benefits of Vitamin B complex is to maintain healthy cardiovascular function by reducing the levels of homocysteine, an amino acid that has been linked to an increased risk of heart attack.

4. Mood Enhancement

B vitamins, especially vitamins B6 and B12, are involved in the production of serotonin, a neurotransmitter that regulates mood. Supplementing with B vitamins may reduce symptoms of depression and anxiety.

5. Healthy Skin, Hair, and Nails

B vitamins, such as biotin and niacin, are important for healthy skin, hair, and nails. They help to promote cell growth and repair and can improve the appearance of skin, hair, and nails.

6. Improved Digestion

Vitamin B complex benefits a healthy digestive system. B vitamins are involved in the production of digestive enzymes, which help break down food and absorb nutrients.

7. Reduced Inflammation

Vitamin B complex can help reduce inflammation in the body. B vitamins have been shown to reduce the production of pro-inflammatory cytokines, which are associated with a range of chronic diseases.

8. Boosted Immune System

B vitamins are important for a healthy immune system. They help produce white blood cells, which are essential for fighting off infections and diseases.

9. Lower Risk of Birth Defects

Folic acid (B9) is particularly important for women of childbearing age. Adequate folic acid intake can help reduce the risk of birth defects, such as spina bifida, in newborns.

10. Protection Against Certain Cancers 

Vitamin B complex may help to protect against certain cancers, such as colon cancer, breast cancer, and pancreatic cancer. B vitamins have been shown to reduce the levels of carcinogenic substances in the body and promote healthy cell growth.

Vitamin B Complex Foods

You can also get the benefits of Vitamin B complex by adding these food options to your daily diet. 

1. Vitamin B1 (thiamin): It’s present in whole grains, meat, fish, fortified cereals, and bread.
2. Vitamin B2 (riboflavin): It is present in eggs, lean meats, dairy products (such as yogurt), fortified bread, and oatmeal.
3. Vitamin B3 (niacin): It is found in beets, salmon, tuna, peanuts, and sunflower seeds. 
4. Vitamin B5 (pantothenic acid): It is found in loads of veggies, like sweet potatoes, mushrooms, broccoli, beans,  legumes, nuts, fish, dairy, and eggs.
5. Vitamin B6: It is found in tuna, salmon, chicken, chickpeas, dark leafy greens, bananas, papaya, oranges, and cantaloupe. 
6. Vitamin B7 (biotin): Red meat, eggs, oysters, seeds, nuts, salmon, avocado, and wheat bran are great sources of biotin.
7. Vitamin B9 (folate): It is present in beans, peas, lentils, beets, avocados, wheat germ, and leafy greens (like spinach, kale, and arugula).
8. Vitamin B12: B12 is the only B vitamin that is almost entirely found in animal products such as fish, meat, poultry, eggs, and dairy.

Deficiency of Vitamin B Complex

We now understand how the Vitamin B complex benefits our physical and mental health, but its deficiency can cause skin rashes, dry lips, cracks around the mouth, a swollen tongue, tiredness, body weakness, anemia, lack of mental focus, depression, nausea, diarrhea, abdominal cramps, and numbness or tingling in the feet and hands. It is advisable to consult a doctor if you are struggling with any of the above-mentioned symptoms. 

The recommended dose of Vitamin B Complex 

The recommended daily amount of each B vitamin varies according to gender, age, and other body requirements. 

According to the National Institutes of Health (NIH), the recommended daily intake for women is:

B1: 1.1 milligrams (mg)

B2: 1.1 mg

B3: 14 mg NE

B5: 5 mg

B6: 1.3 mg

Biotin: 30 micrograms (mcg)

Folic acid: 400 mcg DFE

B12: 2.4 mcg

For men, the NIH recommends the following daily intake:

B1: 1.2 mg

B2: 1.3 mg

B3: 16 mg NE

B5: 5 mg

B6: 1.3 mg

Biotin: 30 mcg

Folic acid: 400 mcg DFE

B12: 2.4 mcg 

End Note 

Now, you get to know all the health benefits of Vitamin B which is essential for various bodily functions, and a deficiency can lead to a range of health problems. We must ensure that we are taking adequate amounts of B vitamins through diet or supplements for maintaining our health.