Vitamin B complex is the most important group of vitamins for our health. B vitamins belong to this group, aiding in improving cardiovascular health, proper nerve functioning, enhancing cell health, and more.
We have eight different types of vitamin B complex, such as.
- Vitamin B1 (Thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folic acid)
- Vitamin B12 (cobalamin)
If you want to learn about vitamin B complex and how it works in our bodies, then this article is for you. Let’s dive deep into the world of vitamin B complex.
What are the benefits of vitamin B complex
- It may help in promoting cell health
- It may promote the growth of red blood cells
- It improves cardiovascular health
- It is beneficial for eye health
- It is beneficial for digestive health
- It may improve brain functioning
- It may increase energy levels
- It also may improve our muscle tone
What does vitamin B complex do
Vitamin B complex is a part of the B vitamins group that plays an important role in improving overall health quality. These vitamins have specific functions in our body, and they also work together to enhance overall well-being.
What are the sources of vitamin B complex?
There are many food items present in the market that contain adequate amounts of vitamin B complex, whether they are vegetarian or non-vegetarian.
Here are some veg sources
- Dairy: Milk, cheese, butter
- Green vegetables: spinach, kale, collard green
- Vegetables: avocado, potato, sweet potato
- Nut and seeds: Almonds, cashews, walnuts,
- Fruits: oranges, bananas, watermelon
- Beans: Kidney beans, black beans
Here are some non-veg sources of vitamin B complex
- Eggs
- liver
- kidney
- Chicken or red meat
- tuna fish and salmon fish
- Vitamin B1 (thiamin) – whole grains, rice noodles, flour, wheat germ, black beans
- Vitamin B2 (Riboflavin) – Milk and dairy, almonds, mushrooms, beef liver, chicken
- Vitamin B3 (niacin) – Eggs, fish, milk and dairy, organ meat, peanuts, turkey
- Vitamin B5 (Pantothenic acid) – broccoli, spinach, kale, avocado, organ meat, mushroom
- Vitamin B6 (pyridoxine) – Chicken, tuna, beef liver, oranges, potato, turkey
- Vitamin B7 (biotin) – Sweet potato, almond, wheat germ, spinach, broccoli
- Vitamin B9 (folic acid) – orange, peanuts, spinach, kale, collard green, salmon
- Vitamin B12 (cobalamin) – Milk and dairy, eggs, beef, chicken, shellfish
how much vitamin B complex should I take daily
This data belongs to RDA
| B VITAMINS | RECOMMENDED DOSES FOR FEMALES | RECOMENEDED DOSES FOR FEMALES |
|---|---|---|
| Vitamin B1 (thiamin) | 1 to 1.2 mg per day | 0.9 to 1.1 mg per day |
| Vitamin B2 (riboflavin) | 1.1 to 1.3 mg per day | 1 to 1.1 mg per day |
| Vitamin B3 (niacin) | 14 to 16 mg per day | 12 to 14 mg per day |
| Vitamin B5 (pantothenic acid) | 3 to 5 mg per day | 3 to 5 mg per day |
| Vitamin B6 (pyridoxine) | 1 to 1.3 mg per day | 1 to 1.3 mg per day |
| Vitamin B7 (biotin) | 25 mcg to 30 mcg per day | 25 to 30 mcg per day |
| Vitamin B9 (folic acid) | 350 to 400 mcg per day | 350 to 400 mcg per day |
| Vitamin B12 (cobalamin) | 2 to 2.4 mcg per day | 2 to 2.4 mcg per day |
vitamin b complex benefits and side effects
- Nausea and vomiting
- Diarrhea and constipation
- Skin reactions
- Allergic reactions
- Risk of bleeding
Vitamin B complex deficiency
- Weakness: Always feel weak and tired
- Anemia: Always feel low and decrease the number of RBCs
- Confusion: The mind gets confused to taking decisions
- Nausea: Sometimes feel diffuse sensations and discomfort
- Diarrhea: Stomach ache and loose stools
- Constipation: Problem with passing stool
- Stomach cramps: Feel uncomfortable and pain due to gas, indigestion
- Cracks: Cracks around the mouth area
- Hair loss: Suddenly hair fall and hair breakage
- Weight loss: Suddenly decrease the body weight
Frequently asks questions
does vitamin B complex make you gain weight
Vitamin B complex is not directly linked to weight gain. However, after taking vitamin B complex, it improves overall health, which may increase the likelihood of weight gain.
Vitamin B complex benefits for hair
Definitely, vitamin B complex helps with hair growth and prevents hair fall.
The bottom line
Vitamin B complex is one of the most important vitamins for our body. It protects the body in many ways, such as improving cardiovascular health, and hair health, promoting cell health, increasing our energy levels, and also benefiting proper brain functioning, among others.
Vitamin B complex contains eight B vitamins that are Vitamin B1 (Thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin), Vitamin B9 (folic acid) and Vitamin B12 (cobalamin)
These vitamins are mostly found in non-veg items such as chicken, beef, beef liver, eggs, and others but some foods also contain vitamin B complex in some quantity and these foods are green vegetables, dairy products, nuts, and seeds, and it is also found in some fruits such as oranges, bananas, watermelon
The doses of vitamin B complex depend on the person to person because it’s not only a single vitamin but a combination of 8 vitamins
Vitamin B complex is a building block for our body but it shows negative results if you take it in excessive amounts some negative effects are Nausea and vomiting, Diarrhea, and constipation, Allergic reactions
A common question that arises in every person’s mind is how to detect a deficiency in the vitamin B complex. In such situations, some common ways to detect this deficiency include weakness, anemia, cracks around the mouth area, hair loss, stomach cramps, and other symptoms.