The Characteristics, Benefits And Functions Of Vitamin B Complex

Today we will discuss the features, benefits and functions of vitamin B complex. It consists of 8 different micronutrients that play a very important role in absorbing energy from food.

Most healthy people meet their daily needs through the food they eat. However, in a number of situations, it may be necessary and beneficial to take supplements that contain it all. In this article we will therefore discuss the main uses, recommendations and dosages of the vitamins from the vitamin B complex.

What is Vitamin B Complex?

Vitamins are substances that the body needs to grow and develop normally. Unlike macronutrients, they provide no energy and we only need them in small amounts, but a deficiency can lead to disorders and even a number of diseases.

Specialists have identified a total of 8 different types of B vitamins. However, there are a large number of substances that we used to give the same name, but today we no longer think of them as vitamins. Examples include:

• inositol
• carnitine
• amygdalin

The group of vitamins that are now considered part of the B complex play an important role in various body functions at the cellular metabolic level. They are water soluble.

The human body disposes of the excess through the urine and has no possibilities to store it. It is therefore necessary to supplement the required amount daily.

Vitamin B complex and their functions

Today we think that there are a total of 8 vitamins in this group. The nutritional supplements containing these vitamins provide a specific amount of each. Here is a short list of the main functions of the vitamins that make up the vitamin B complex:

• B1 or thiamine: essential for the growth and proper functioning of organs such as the brain and heart (Spanish link).
• B2 or Riboflavin: Notable for its antioxidant power and the role it plays in removing drugs and toxins.

• B3 or niacin: works together for the correct functioning of the enzymes (Spanish link). It helps the body make DNA and has important functions in the digestive system, nerves and skin.
• B5 or pantothenic acid: stands out for its role in the synthesis of hormones and cholesterol. It is essential for brain and nervous system health.
• B6 or pyridoxine: helps the body make new red blood cells (Spanish link) and maintain the immune system.
• B7 or Biotin: Promotes the growth of certain tissues, such as bones, hair and nails.
• B9 or folic acid: The body uses this vitamin to make genetic material such as DNA. During pregnancy, B9 reduces the risk of birth defects of the brain and spine.

• B12 or cobalamin: helps to maintain the nervous system (Spanish link) and is necessary for the production of red blood cells.

Dosage and Supplements

Multivitamin supplements usually contain all 8 vitamins of the B complex. However, it is also possible to buy each substance separately as a supplement. The most common way to take them is in tablet form.

The daily requirement for minerals and vitamins is determined by specialized bodies. Although in some cases they may differ slightly depending on the target audience and country.

The Recommended Dietary Allowance (RDA) aims to ensure that we consume the required amount and prevent deficiency-related diseases. The Office of Dietary Supplements has issued the following advice:

A number of supplements help us meet our daily needs. However, others offer much higher dosages. While these can be helpful in some cases, it’s always best to consult a doctor before taking them.

Uses and Benefits of Vitamin B Complex

This group of micronutrients plays an important role in many essential functions in the body. Taking vitamin B complex supplements can therefore provide health benefits. Let’s take a look at these science-backed specific uses.

Anxiety, anxiety and stress

In general, we are becoming more aware of the fact that nutritional status has a significant impact on both neurological and psychiatric disorders. A systematic review of the effect of vitamin B supplements on mood shows that supplementation can have a beneficial effect.

In addition, studies show that B-complex vitamins can help the mood of healthy people just as much as those at risk. The effects are most obvious in stress and depression. However, these positive effects have not yet been found in studies of anxiety.

Topical application for wounds and injuries

Specialists have investigated the effects of applying vitamin B complex to wounds and injuries because of its role in epithelial cell development. Certain combinations of B vitamins have a positive influence and topical application can promote the physiological process of wound healing.

Contraindications and side effects

Since the B-complex vitamins do not accumulate in the body, it is therefore difficult to obtain amounts through food that can be toxic.

It is therefore safe to take supplements, provided you follow the instructions and respect the recommended dosage. However, it is always best to talk to a specialist before adding a dietary supplement to your daily routine.

In some cases you can get side effects. According to data from the European Food Safety Authority, the following are possible harmful effects of taking B-complex vitamins:

• Taking very high doses of B6 for a long time can damage neurons.
• Keep in mind that folic acid supplements can mask the symptoms of a B12 deficiency. As a result, it can be more difficult to make a proper diagnosis.
• Pantothenic acid in high doses can cause diarrhea.
• Some forms of B3 (nicotinamide and nicotinic acid) raise blood sugar levels and may cause hypotension, fatigue or liver problems.

The vitamin B group is sometimes useful in supplements

To maintain good health, you can get vitamin B complex from your diet by consuming more leafy vegetables, nuts, legumes, lean meats, eggs and mushrooms. If you suffer from an illness or absorption problem, you may need to include supplements in your diet.

You can also take vitamin B supplements to combat certain health problems. However, it is important to consult a specialist before starting this.

They can advise you which one is best for you. Another important point to remember is that you should never exceed the specific dose recommended by the manufacturer.