The amazing health benefits of Vitamin B
What is Vitamin B?
The B complex is a group of water-soluble vitamins that perform important and closely related functions in the body's cells, primarily by converting carbohydrates into glucose, which gives the body energy.
All B vitamins are water-soluble substances that are produced by bacteria, yeast, fungi, or mould. Based on their common source distribution, their close relationship to plant and animal tissues, and their functional relationship, the term B complex is applied.
Among the vitamins in the B complex are thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and cobalamins (vitamin B12).
Because B vitamins are essential for cellular function, they can be found in a variety of foods. There are several vitamins found in animals and vegetables, including vitamin B12.
Vitamin B12 promotes the proliferation of granulation tissue and epithelial cell regeneration. A positive result is also achieved when damaged skin epithelial cells and vascular endothelial cells are repaired, as well as damaged nerve sheaths that are nourished and promoted to recover.
As a result of their ability to support healthy nervous system function, B vitamins are often recommended. Treatment of neuropathy has been found to be particularly beneficial for vitamins B-1, B-6, and B-12. In addition to reducing pain and inflammation, vitamin B-1, also known as thiamine, protects nerve endings.
In addition to helping prevent infections, vitamin B complex may also support or promote:
· Health of the cells
· Red blood cell growth
· The level of energy
· Vision
· Function of the brain
· The digestive system
· Appetite
· Functioning of the nerves
· Production of cholesterol and hormones
· Health of the cardiovascular system
· Tension in the muscles
How much should you take every day?
Women:
o B1: 1.1 milligrams (mg), B2: 1.1 mg, B3: 14 mg NE, B5: 5 mg, B6: 1.3 mg, Biotin: 30 micrograms (mcg), Folic acid: 400 mg, B12: 2.4 mcg
Men:
o B1: 1.2 mg, B2: 1.3 mg, B3: 16 mg, B5: 5 mg, B6: 1.3 mg, Biotin: 30 mg, Folic acid: 400 mg, B12: 2.4 mg
Health benefits
As well as helping enzymes do their job, the B vitamins help transport nutrients throughout the body and break down carbohydrates. They are essential for fat and protein metabolism. Additionally, B vitamins contribute to the normal functioning of the nervous system and the health of the nerves.
Maintaining a healthy brain
We need the B vitamins to keep our brains functioning properly. A sufficient amount of B vitamins in the body is essential for optimal physiological and neurological functioning.
The neurodegenerative disorder Parkinson's Disease may be prevented by vitamin B6 in particular.
Preventing cancer
Different types of cancer can be prevented with the help of B vitamins. It has been found that your body may be able to resist cancerous growth if you have adequate B vitamins.
The antioxidant vitamin B has been linked to a lower risk of skin cancer, especially melanoma.
Chronic fatigue and stress
It may be a good idea to supplement with vitamin B complex if you are looking for ways to manage stress. There is evidence that the B vitamins have a beneficial effect on mood and can reduce stress-induced physiological responses.
A nutritional approach to treating Chronic Fatigue Syndrome (CFS) may include vitamin B complex to reduce the severity of symptoms.
Can you take too much?
B vitamins are important to the body's overall function and offer many health benefits, but supplementing with B vitamins can carry some risks, especially at high doses.
Water-soluble B vitamins make it difficult to overdose on them since your body flushes out excess amounts. The vitamins can, however, cause negative side effects if consumed in excess.
Dosage and amounts
B complex vitamins are recommended daily allowances (RDAs) that vary according to age, gender, and condition. Make sure the dosages in your supplements are appropriate by consulting with your doctor.
There are also a variety of foods that contain B complex vitamins, such as cereal grains, meat, poultry, eggs, fish, milk, legumes, and fresh vegetables.
Bibliography:
Editorial Contributions by WebMD Staff - Reviewed September 14, 2022 by Dany Paul Baby, MD - IN THIS ARTICLE and Nutrition Research Almanac by McGraw-Hill Paperbacks, 6th edition.
J Clin Biochem Nutr. 2016 Jan; 58(1): 64–68.
Published online 2015 Nov 20. doi: 10.3164/jcbn.14-122
By Fabiola Parra Morales
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