Vitamin B Complex [Infographic] – Bottom Line: Do You Need Supplementation?

Wondering what vitamin B complex refers to, who are susceptible to deficiency and what are the symptoms of deficiency? Then this is the right post for you!

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Vitamin B Complex

Vitamin B complex refers to 8 water-soluble vitamins, which include B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate) and B12 (Cobalamine).

Do you need vitamin B supplementation?

Well, most people can get enough vitamin Bs from food. There are, however, several reasons why we might require vitamin B supplements. This is usually due to poor diet, poor absorption or increased requirement.

As vitamin Bs are water-soluble, therefore, our body cannot store them and they will need to be consumed regularly.

Benefits of vitamin Bs

Vitamin Bs are crucial for energy production. Notably, some of them are also essential for healthy nerve function and help with anxiety and depression. Apart from that, each vitamin B also play other important roles in our body.

  • Thiamine, B1- Important for healthy brain & nervous system
  • Riboflavin, B2 – Essential¬†for healthy red blood cells and immune system
  • Niacin, B3 – Supports blood sugar control
  • Pantothenic acid, B5 – Helps lower blood cholesterol
  • Pyridoxine, B6 – Supports healthy immune system, prevent painful nerve condition in diabetics
  • Biotin, B7 – Supports healthy hair and skin; helps with nerve pain condition in diabetics
  • Folic acid, B9 – ¬†Prevents neurological defects in fetus
  • Cobalamine, B12 – Essential for healthy red blood cells and nervous function

 

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Vitamin B Complex: Deficiency (Symptoms and Factors), Benefits and Tips on Supplementation

Side Effects

Vitamin Bs are relatively safe to take with minimal potential adverse effects. Taken at very high doses, vitamin Bs have been reported to cause nervousness, flushing, nausea, bloating, sleep disturbances, etc.

You are advised to consult your health professionals before taking vitamin B supplements because if taken incorrectly, vitamins can mask deficiencies of other vitamins or cause toxicity.

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Check out the following resources if you would like to find out more about vitamin Bs: