There are 8 B vitamins, which are key nutrients for good health. Vitamin B complex is a supplement composed of all 8 B vitamins. The benefits of adequate vitamin B can include energy, good metabolism, a healthy nervous system, oxygen flow to muscles, brain performance, digestion, and supporting the immune system. Signs of deficiency include fatigue, weak muscles, poor mobility, nerve issues, pale skin, heart palpitations, constipation, and diarrhoea. The key sources of vitamin B include dietary supplements and food such as meat, fish, fruit, vegetables, eggs, and dairy products. Except for vitamin B12, the body cannot store B vitamins for long periods. Therefore, a daily B Complex supplement is recommended.
B Vitamins Benefits
Adequate consumption of B vitamins improves general health, well-being, body function, and mental performance. The benefits of vitamin B include:
- Providing energy by supporting good metabolism, which converts food into fuel for the body.
- Supporting a healthy nervous system for brain and body function.
- Forming red blood cells to carry oxygen around the body for muscle function.
- Good digestion.
- Healthy skin and hair.
- Supporting the immune system to fight infection.
What is Vitamin B Complex?
Vitamin B consists of eight B vitamins. These are water-soluble vitamins vital for a good metabolism and general health. The body does not store water-soluble vitamins, so regular intake is required. The eight B vitamins are quite different but are often contained within the same food or supplement. Vitamin B complex is a supplement that is a combination of all eight B vitamins.
Types of B Vitamins
1. Vitamin B1 Thiamine
Vitamin B1 is called thiamine. It helps the body convert food into energy by allowing the release of energy from carbohydrates. Thiamine is vital for a healthy nervous system including the brain and spinal cord. According to the Health Service Executive (HSE), men need 1mg and women need 0.8mg of thiamine per day.
2. Vitamin B2 Riboflavin
Vitamin B2 is called riboflavin. It assists red blood cell production for transporting oxygen around the body to the cells. Riboflavin supports the nervous system, healthy eyes, and good skin. It also helps the body release energy from food by breaking down essential nutrients from protein, fat, and carbohydrates. This helps energy levels and muscle function. The HSE recommends 1.3mg for men and 1.1mg for women of riboflavin per day.
3. Vitamin B3 Niacin
Vitamin B3 is called niacin. It plays a role in metabolism with the release of energy from food, maintaining a healthy nervous system, clear skin, and a functioning digestive system. The NHS recommends 17mg for men and 13mg for women of niacin per day.
4. Vitamin B5 Pantothenic Acid
Vitamin B5 is called pantothenic acid. It has been called the anti-stress vitamin. Pantothenic acid is an essential nutrient for the manufacture of red blood cells and for breaking down carbohydrates and cholesterol fats into energy. It is important for sex hormones, stress, and a healthy digestive system. Pantothenic acid cannot be stored for any length of time in the body, so must be ingested each day by food and supplements.
5. Vitamin B6 Pyridoxine
Vitamin B6 is called pyridoxine. It helps the red blood cells carry oxygen around the body to vital organs and muscles. It supports sugars, fats, and proteins providing energy for the body. The HSE recommends 1.4mg for men and 1.2mg for women of pyridoxine per day.
6. Vitamin B7 Biotin
Vitamin B7 is called biotin. It is important for hair, and skin and supports a healthy metabolism. It helps the body with fatty acids and amino acids for normal bodily functions. The NHS recommends supplements for adults with up to 0.9 mg of biotin per day.
7. Vitamin B9 Folate and Folic Acid
Vitamin B9 is known as folate. The well-known man-made version is called folic acid. This reduces the risk of common birth defects such as spina bifida by preventing neural tube defects in the central nervous system. It also helps the body build healthy red blood cells and prevents folate deficiency anaemia. According to the HSE, adults need 0.2mg of folate per day. They recommend a daily supplement of 0.4mg of folic acid for pregnant women or those thinking of getting pregnant.
8. Vitamin B12 Cobalamin Methylcobalamin
Vitamin B12 is also called cobalamin, or the naturally occurring form is methylcobalamin. It is really important for metabolism to release energy from food. Vitamin B12 plays a role in forming red blood cells, a healthy nervous system, assists the body to process folic acid, and helps prevent folate deficiency anaemia.
Vitamin B Deficiency
A deficiency of B vitamins can result in, or occur as the result of, several diseases including vitamin B12 folate deficiency, pernicious anaemia, and atrophic gastritis. Older adults and pregnant women are at higher risk for vitamin B deficiency.
The signs and symptoms of deficiency include:
- Fatigue and low energy.
- Weakness and tired muscles.
- Nerve problems such as pins and needles.
- Pale skin or jaundice.
- Issues with walking and movement.
- Heart palpitations and chest pain.
- Confusion, poor memory, and mental performance issues.
- Digestive issues including constipation or diarrhoea.
Sources of Vitamin B
The sources of vitamin B are food and dietary supplements.
1. Food
B vitamins are found in a range of meat, fish, fruit, vegetables, eggs, and dairy products. Good food sources of vitamin B include:
- Meat including liver, pork, and beef.
- Poultry including chicken and turkey.
- Vegetables including mushrooms, broccoli, brussels sprouts, peas, kale, and spinach.
- Dairy products including milk and cheese.
- Eggs.
- Fruits including citrus fruits, avocados, and bananas.
- Fish including salmon and trout.
- Shellfish including oysters, clams, and mussels.
- Wholegrain bread.
- Fortified breakfast cereals such as muesli and cornflakes.
2. Supplements
Dietary supplements are the second source of vitamin B. Apart from vitamin B12, the body cannot store B vitamins for sustained periods. A daily B Complex supplement is recommended for adequate doses of all 8 B vitamins.
Beeline Healthcare offers a complete vitamin B supplement with Beeline B Complex with Vitamin C and Minerals Effervescent Tablets. Our B Complex is a zest energy formula that contains optimal levels of B complex vitamins, key minerals, and vitamin C to boost your immune system and generate energy. Zest is a multi-nutrient supplement that helps to release your natural energy.
Beeline Co-Enzyme Q10 and Multivitamins tablets are rich in B vitamins. The supplement helps with energy release, reduces tiredness and fatigue, and helps support a healthy heart. Co-Enzyme Q10 works as a powerful antioxidant to help deal with unstable chemicals called free radicals that can damage the body.
Beeline Folic Acid tablets play a vital role in the prevention of serious birth defects and contribute to normal maternal tissue growth during pregnancy. It can also contribute to preventing heart disease. It is recommended that folic acid be taken for 14 weeks before pregnancy and 12 weeks of pregnancy.
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