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All We Must Know About Vitamin B Complex

22 July, 2020

What actually is Vitamin B complex? What are the various benefits?

A collection of eight water-soluble vitamins essential for various metabolic processes is called The B-group vitamins or Vitamin B complex.

These vitamins can not be stored by the body and need to be consumed regularly in the diet.

Vitamin B complex is usually composed of all eight B Vitamins.

Thiamine or B1: Thiamine plays the most important role in metabolism by helping convert crucial nutrients into energy.

Riboflavin or B2: Riboflavin helps in converting food into energy and at the same time acts as an antioxidant.

Niacin or B3: Niacin plays an important role in DNA production and repair, cellular signaling, and metabolism.

Pantothenic acid or B5: Pantothenic acid is needed for protein and carbohydrate metabolism and it helps in obtaining energy from food and is also involved in cholesterol and hormone production.

Pyridoxine or B6: Pyridoxine is involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters.

Biotin or B7: Biotin is essential for carbohydrate and fat metabolism and regulates gene expression.

Folate or B9: Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells, and proper cell division. It can be found in

Cobalamin or B12: The most well-known of all the B vitamins, B12 is most essential for neurological function, production and repairment of DNA and red blood cells.

 

What are the symptoms of Vitamin B deficiency?

3MEDS, the best healthcare service provider in India points out the deficiencies of Vitamin B complex are -

Confusion,

Poor body coordination,

Fatigue,

Muscle weakness.

Diarrhea,

Dementia,

Dermatitis,

Itching,

Nausea,

Liver damage,

Spina bifida in babies etc


Who are at risk of Vitamin B deficiency?

People at risk of vitamin B deficiency include-

  • those who consume excessive amounts of alcohol and nicotine and those who do not consume dairy or dairy products.
  • those who recently had weight loss surgery because the surgery disrupts the absorption of B12 from the diet.
  • those following strict vegan diets as well as vegan mothers of breastfed babies.
  • the elderly people and patients with thyroid diseases.

 

What are the sources of Vitamin B complex?

The richest food sources of Vitamin B1 are legumes, pork, sunflower seeds, and wheat germ oil.

Foods that contain the highest amount of Vitamin B2 include egg whites, milk, organic meats, beef, mushrooms, etc.

The food sources of vitamin B3 include chicken, mushroom, tuna, and lentils.

The best sources of vitamin B5 are liver, meat, fish, yogurt, and avocado.

Foods containing the highest amount of Vitamin B6 include chickpeas, salmon, potatoes, etc.

Yeast, salmon, cheese, eggs, and liver are among the best dietary sources of Biotin.

Foods are rich in Folic acids like green leafy vegetables, liver, and beans, or in supplements.

Vitamin B12 is found widely in animal sources like seafood, meats, eggs, and dairy.

 

What are the deficiency diseases of the Vitamin B complex?

Deficiency of Vitamin B1, that is Thiamine results in Beriberi which affects the cardiovascular, gastrointestinal, muscular, and nervous systems. The Wernicke-Korsakoff syndrome is another thiamine deficiency disease.

Ariboflavinosis is a rare Vitamin B2 deficiency that occurs among people who consume excessive amounts of alcohol.

Deficiency disease of Vitamin B3 causes Pellagra which is associated with digestive problems.

Folate deficiency occurs since the vitamin is not stored in the body, so lower levels of folate in the diet can lead to folate deficiency.

 

Who must take additional vitamin B complex?

B complex vitamins are found in a number of dietary sources, but a number of times the need for B vitamin may increase making supplements absolutely necessary. You can buy medicines and healthcare supplements online from the best medicine store in India and get successive discounts.

  1. Pregnant and breastfeeding women need extra vitamin B for fetal growth and development, particularly vitamin B12.
     
  2. As a person ages, the body's ability to absorb vitamin B12 decreases and so the appetite declines.
     
  3. People with medical conditions, such as cancer, alcoholism, Crohn’s disease, hypothyroidism, anorexia, etc are more susceptible to developing B vitamin deficiencies and may need supplements.
     
  4. Vitamin B is mostly found in animal sources and so vegans and strict vegetarians could be at higher risk of developing a B vitamin deficiency.
     
  5. People with migraine episodes, depression and anxiety, skin wounds, PMS, etc can be most beneficial from B-complex supplements.