- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic Acid (B9)
- Cobalamin (B12)
Vitamin B Complex is water-soluble and recommended through diet alone, as its compounds are found in various foods. But certain age-related conditions and medical necessities might require you to intake Vitamin B supplements.
- The source of B-complex vitamins:
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In terms of food sources that contain a lot of B-complex vitamins, you can find these vitamins in a lot of foods that have a lot of protein, so meat, poultry, eggs, fish, dairy products.
You can also find B-complex vitamins in green leafy vegetables, beans, peas, and fortified cereals, and bread.
All these contain B complex each of the individual foods that I've noted contain individual parts of the B complex.
In order to get the complete range of those foods you really need to eat all those foods in your diet.
This can be particularly difficult for vegetarians who don't eat meat because B12 is one of the B complex vitamins that is contained in meat and fish, so if you are eating a vegetarian diet is important to supplement with B12 but you don't want to just supplement with B12 because the B complex works together as a group, so you really need the B complex as a family of vitamins in order to prevent difficulties with managing stress with nervous system function.
- What are the uses of Vitamin B Complex?
Using Vitamin B Complex ensures the health and well-being of the body. It enhances cell metabolism, brain function, and overall body energy. Following are some of its uses and benefits:
- Helps to build a healthy appetite and a good digestion process.
- Improved cell functions and its overall health.
- Promotes red blood cells’ growth.
- Enhances eyesight and muscle tone.
- Supports cardiovascular function and health.
- Controls the production of hormones and cholesterol.
- Supports the proper functioning of nerves.
- What are the side effects of Vitamin B Complex?
Side effects of Vitamin B Complex are rare because it is water-soluble and excreted through urination. But high dosage intake of Vitamin B complex could lead to some side effects, like:
Vomiting and nausea.
Skin conditions like flushing or lesions.
High blood sugar level.
Nerve damage and blurry vision due to light sensitivity.
Excessive thirst due to increased urination.
Diarrhea and instances of abdominal pain.
Liver damage (in extreme cases).
In general, people are at low risk for toxicity related to B-complex
vitamins because they're a water-soluble vitamin, and they leave the body very quickly and require regular replenishment.
However, deficiency can occur with certain conditions. So risk factors that can lead to deficiency include alcohol use disorder They are often lacking in B-complex vitamins.
Malnourishment is another risk factor, as well as malabsorption syndromes. And then bariatric surgery is another risk factor that can cause a deficiency in B-complex vitamins.
- When you should take vitamin B-complex ?.
1 - Morning is usually best.
It's usually best to take it either in the morning or early afternoon sometime during the earlier part of the day, because for some people, if you take it a little bit too late in the day, it may interfere with your sleep and your ability to fall asleep.
2 - Take it on an empty stomach for best absorption.
If you can take it in the morning or early afternoon, that would be ideal, because the B vitamins are water soluble, so with it for the best absorption.
3 - Take it with food if taking it on an empty stomach causes an upset stomach.
Typically, you want to take it on an empty stomach at least 30 to 60 minutes before eating.
However, if taking it on an empty stomach, causes you some to have like an upset stomach or discomfort, then you may want to just take it with some food or with a meal, if you take it with food, you might not get quite as good of absorption with it.
but you can still absorb plenty of it just fine and it'd probably be worth it to not get an upset stomach from it.
4 - Check to make sure it wont interact with any medications you're taking.
Now, the last thing is that vitamin B complex can interfere with certain medications, so if you are on any medications, you should talk to your doctor or at the very least do a little bit of research as to make sure it wont interact with any medications you're taking.