A vitamin B complex is a dietary supplement that provides all 8 of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), B12. Likewise found naturally in a number foods, B vitamins help the body to produce energy and kind red blood cells.
Health Benefits of B Complex Vitamins
Advocates recommend that taking a vitamin B complex might help treat or avoid specific illness.
Often touted as natural immune boosters and mood-lifters, B complex supplements are likewise stated to boost heart health, ease anxiety, and soothe skin conditions.
Each B vitamin is necessary to particular physical functions:
- B1 and B2 are very important for healthy performance of the muscles, nerves, and heart
- B3 helps regulate the nervous and digestive systems
- B5 and B12 are required for regular growth and development
- B6 supports the immune system and aids the body in breaking down protein
- B7 is associated with the production of hormones
- B9 helps cells make and keep DNA.
Research studies show that taking supplements including specific B vitamins may benefit your health. For instance:
- B1 may help prevent kidney disease in individuals with type 2 diabetes and reduce risk of cataracts
- B2 might avoid migraines; B3 might decrease cholesterol levels
- B6 may protect versus heart disease, eliminate PMS symptoms, and relieve pregnancy-related nausea
- B9 might help prevent breast cancer, colorectal cancer, and pancreatic cancer, as well as reduction risk of abnormality > when taken by pregnant women
- B12 might decrease cervical cancer risk and reduce levels of homocysteine (an amino acid thought to add to heart disease when it takes place at elevated levels).
Although few research studies have evaluated the results of taking a B complex supplement, in the last few years, numerous studies have revealed that B vitamins can aid with a host of health conditions. For instance, a 2010 report from PLoS ONE indicates that B vitamins might help safeguard against age-related memory problems. In a 2010 study from Stroke, scientists discovered that filling up on B vitamins may fight heart disease. What’s more, an animal-based research study released in 2011 in Gut recommends that women who increase their B vitamin intake while pregnant might reduce their children’s risk of colon cancer.
Preliminary research shows that B complex supplements might reduce inflammation in hemodialysis patients and promote periodontal wound recovery. However, other research indicates that taking B complex supplements might not reduce the risk of cardiovascular disease.
Why Do People Take B Complex Supplements?
In addition, many individuals take a vitamin B complex to increase energy, improve mood, enhance memory, and promote the body immune system.
Food Sources of B Vitamins
To boost your consumption of B vitamins, try to find the following foods:
- cereals and whole grains (a source of B1, B2, and B3)
- green leafy vegetables (a source of B2 and B9)
- eggs (a source of B7 and B12)
- chicken (a source of B3, B6, and B12)
- citrus fruits (a source of B9)
- nuts (a source of B3 and B9)
- kidney beans (a source of B1 and B2)
- bananas (a source of B6 and B7).
Vitamin B5 is discovered in almost all foods.
Using B Complex Supplements for Health
If you’re not getting enough B vitamins from your diet, taking a B complex supplement might be useful. Deficiency in B vitamins can cause a number of symptoms, consisting of exhaustion, anemia, anorexia nervosa, depression, abdominal pain, muscle cramps, loss of hair, and eczema. Consult your healthcare service provider to find out whether a B complex supplement is right for you.
Side Effects of B Complex Supplements
Although B complex supplements are typically thought about safe, they might cause certain side effects, such as skin problems and an increase in blood sugar levels.B vitamins are water-soluble; much of the excess of these vitamins gets excreted through urine.
If taken in big doses, nevertheless, vitamin B complex can have negative side effects. Side effects include gout, high blood glucose and skin problems. Overdoses of B vitamins can cause heart and liver complications, and high dosages of vitamin B3, or niacin, can cause vision problems, queasiness and vomiting and worsening of stomach ulcers. If you are on chemotherapy, high dosages of folic acid can hinder these drugs.