What Happens to Your Body When You Take B-Complex Vitamins Regularly: I’m exhausted—how often do you hear that weekly? via friends, relatives, or yourself. Overall fatigue bothers 1 in 5 adults. Comprehensive review and meta-analysis of global weariness demographics.
What Happens to Your Body When You Take B-Complex Vitamins Regularly
A recent consumer poll found that food, minerals, and beverages give all generations energy and less fatigue. This may lead to energy supplement shopping. Popular energy supplement: B-complex vitamins.
Water-soluble B vitamins include thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and B12. “A B-complex supplement formula will package all of these together in one pill or capsule.
What Is Vitamin B Complex?
Eight water-soluble vitamins make up vitamin B complex. B vitamins conduct unique biological activities.
- Vitamin B1 (thiamine): Energy metabolism and food conversion require thiamine (vitamin B1). Cell growth, development, and function are promoted.
- Vitamin B2 (riboflavin): Riboflavin aids cell growth and function. Energy production, fat and drug metabolism are impacted.
- Vitamin B3 (niacin): Over 400 cellular metabolic functions use niacin to convert food into energy.
- Vitamin B5 (pantothenic acid): The B5 vitamin pantothenic acid burns fat and transforms food into energy.
- Vitamin B6 (pyridoxine): Vitamin B6 (pyridoxine) aids hundreds of metabolic pathways. Brain development and immunity are impaired.
- Vitamin B7 (biotin): Biotin controls metabolism, genes, and cell signaling.
- Vitamin B9 (folate). Folate (B9) Folate is needed for DNA, amino acid, and red blood cell production.
- Vitamin B12 (cobalamin):The central neurological system, red blood cell formation, and DNA synthesis require vitamin B12.
Health Benefits of Vitamin B Complex
1. Boosts Energy
Almost all B vitamins provide energy. Therefore, we need enough B vitamins to produce energy. Lacks of B vitamins or other nutrients could hinder this process. B vitamins relieve fatigue and increase vitality.
2. Improves Brain Health
B vitamins help us think sharply. B vitamins promote cognition and minimize cognitive decline. Scientists relate higher folate intake to lower dementia risk in over-50s.
3. Preventing Anemia
Miami board-certified internal medicine physician Kunal Lal, M.D. estimates that 3 million Americans have anemia. “Your body doesn’t get enough oxygen, which can cause fatigue, weakness, headaches, dizziness, shortness of breath, and chest pain,” adds. Anemia prophylaxis requires folate and B12.
4. Decreases stress and boosts happiness
Sometimes we need B vitamins to boost mood. Braddock believes B-complex vitamins can boost mood and mental wellness without shortage. Research suggests B vitamin supplementation may improve mood and stress in healthy people.
5. Heart-Health Aid
B vitamins may help heart. “B vitamins help produce new red blood cells, which perfuses our organs and tissues with oxygen. “This ultimately aids in circulation in our body, and theoretically improves cardiovascular health.”
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6. Healthier Pregnancy
B vitamins in prenatal supplements help newborns and moms. B vitamins help the neurological system, create red blood cells, and prevent birth defects, guaranteeing a healthy pregnancy. B vitamins help newborns grow.
An added benefit. Vitamin B6 may help pregnant women with nausea and morning sickness.
7. May Reduce Migraines
You know how debilitating migraines are. Studies reveal B vitamins are promising. Riboflavin 400 mg daily for three months reduced migraines. Migraine days, length, frequency, and discomfort decreased dramatically.
8. Improves Gut Health
Braddock believes gut microbes produce few B vitamins. Health and diversity of gut flora require these B vitamins. B vitamin deficiency may harm gut microorganisms.
Food Sources of Vitamin B Complex
Cook one of our favorite overnight oats, use brown rice, quinoa, or bulgur in grain bowls, or add farro, buckwheat, or barley to salads, soups, or chili.
- Whole grains like brown rice, barley, oats, whole-wheat bread
- Dark leafy greens like spinach, kale, collard greens
- Beans and lentils
- Milk, yogurt, cheese, eggs
- Nuts and seeds
- Chicken
- Fish like salmon, tuna
- Fortified breakfast cereals
How to Know If You Have a Vitamin B Deficiency
B vitamin deficiency can produce many symptoms. These symptoms suggest vitamin B deficiency:
- Fatigue
- Weakness
- Depression
- Nausea
- Constipation or diarrhea
- Shortness of breath
- Skin rashes
Health conditions associated with B vitamin deficiencies include:
- Cardiovascular disease
- Cognitive problems
- Neurological symptoms
- Vision problems
- Psychological problems
- Anemia
- Digestive issues
Should You Be Taking Vitamin B-Complex Supplements?
Everyone at risk or deficient should take vitamin B complex. Older people, pregnant women, and nursing women need more B vitamins and are more prone to be deficient. Malabsorption puts Crohn’s and celiac patients at risk for deficiency. Also assess your diet. Since vitamin B12 is more abundant in animal sources, Taub-Dix warns that vegetarians and vegans may be at danger of deficiency.