A body might look healthy from the outside but you might sometimes lack a nutrient or two when you do not follow a balanced diet. Now, vitamin B complex is a composition of crucial vitamins that play an important role in the proper functioning of the body.
Vitamin B Complex Includes
- B1- Thiamine
- B5-Pantothenic Acid
- B9-Folic Acid
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10 Vitamin B Complex Benefits You Must Know
1. Reduction of Stress
Vitamin B complex mostly helps with the reduction of fatigue while boosting your overall mood. Many studies suggest that these team of vitamins engage together for the improvement of cognitive performance of the brain. It is also known to bring down mental fatigue enabling better performance in academics or work environment.
2. Reduction in Anxiety and Depression
While supplementing on vitamin B complex might not cure the mental issues, it will surely help bring down its symptoms. It is known to enhance the effectiveness of medications that are used to combat depression.
Sometimes the low level of vitamin B in the body has been associated with the onset of depression. This means providing your body ample amount of vitamin B can help prevent the initiation of this mental issue.
3. Faster Healing
Certain vitamins such as B1 (Thiamine) and B5 (Pantothenic Acid) have been known to accelerate the process of healing. This is the prime reason why many medical practitioners amp up your dosage of vitamin B in order to heal your wounds faster. Vitamin B1 rich foods include legumes, beans, kale, spinach, peanuts, etc.
4. Vitamin B Complex Benefits For Skin
Vitamin B5 is known to have a particularly positive approach towards the skin. This vitamin helps with the reduction of aging signs while bringing down the number of blemishes including the spots and redness.
5. Prevention of Heart Diseases
If you are obese and suffering from issues such as high blood pressure or diabetes, you might increase your chances of being affected by an array of heart issues. However, the proper diet that includes a good amount of vitamin B complex when paired with some exercise and a healthy lifestyle can surely bring down the chances of ever getting a heart disease.
6. Higher Amount of RBCs
Vitamin B2 rich foods such as yogurt, soy, spinach, sprouts, eggs, rice, and almond help your body with the production of the higher amount of RBCs which helps the body to carry a higher amount of oxygen to different parts of the body keeping you active and functioning at your optimum.
7. Drowns the Pain From Migraine
A good amount of riboflavin or vitamin B2 can help bring down the headaches caused by a migraine as suggested by a study from Europe published in the journal named Neurology.
A daily dose comprised of at least 400mg of vitamin B2 can show a reduction in symptoms just after a month with a rapid decline over the next few months with regular consumption of riboflavin-rich food.
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8. Aids Digestion
Niacin or vitamin B3 helps with the conversion of the carbohydrates, energy, and fat into proper energy. Apart from helping obtain great skin, the vitamin also aids with the proper functioning of the digestive system as well as the nervous system.
If you are looking for food that is rich in vitamin B3, you can find a good amount of this vitamin B complex in fish, nuts, meat, poultry, mushroom as well as other food items that contain protein.
9. Helps With Fetal Development
If you are pregnant women, having food rich in folate or vitamin B9 as it is pretty important for the development of the nervous system of the fast-growing fetus.
A woman carrying a child needs to add high amounts of the vitamin B9 in their daily diet in order to have a healthy pregnancy. The Folic acid suggested by doctors for pregnant women is provided as food fortifications and supplements to aid the development of the unborn child.
For women looking into some good source of vitamin b9, the same can be found in legumes, leafy vegetables, cereals, liver, seeds, citrus food, and many others. Additionally, you might also be surprised to know that the flour used for making bread uses folic acid to be fortified.
10. Hormonal Regulation
When it comes to hormonal regulation, riboflavin plays a major role by inducing proper functioning of the thyroid gland which reduces the chances of suffering from issues such as hyperthyroidism or hypothyroidism.
You can vitamin b complex food items such as legumes, whole grains, green and leafy vegetables, fish, poultry, and seaweed. Apart from this, vitamin B3 or niacin is known to have an indirect role in the regulation of serotonin levels. Additionally, vitamin B3 also affects the hormones produced by the adrenal gland. This is why it is a great anti-depressant. It is also known to promote the release of the growth hormones.
Vitamin B5 or Pantothenic acid is known to control or increase the production of steroid hormones which include estrogen as well as progesterone.
On the other hand, if your body tends to produce an excess amount of hormones that can induce the risk of getting cancer, you can add a good amount of vitamin B6 or Pyridoxine to your diet which detoxifies your body from extra amount of hormones such as progesterone, testosterone, and estrogen.
Vitamin B Complex Side Effects
In most cases, supplements of vitamin B complex tend to be water-soluble and flush out from the body after a certain period. However, consuming too much of anything can have negative effects on the body such as pain and liver toxicity from an overdose of vitamin B3, along with skin lesions, kidney malfunction, and nerve damage from extra amount of vitamin B6.
Apart from that, one can also experience kidney damage from high folic acid with acne emerging in the skin from high levels of vitamin B12. Although vitamin B complex tends to be safe, the dosage should be regulated with the help of your local practitioner to ensure that you do not consume a very high amount of the same to lead to toxicity in the body.
Health Counselor and Primary Care Physician by profession, I have 12 years experience in primary health care services. Years of practical experience in women’s health care & ANC services and study have gained me a lot of knowledge on several health issues and I wish to share these medical advice and suggestion through this blog.