Vitamin B complex is a compound of 8 water-soluble B vitamins that work synergistically together and are vital for the human body.
Vitamin B complex can be quickly absorbed by the intestine and excreted through renal metabolism. It then acts as a coenzyme in many catabolic and anabolic enzymatic reactions, which play an integral role in cell function.
The general metabolic function of vitamin B complex and its neurochemical synthesis have a remarkable impact on human brain function.
Studies have also shown that vitamin B groups help accelerate nerve regeneration in experimental rats.
What vitamins does vitamin B complex include? What are their specific functions? Who should take vitamin B complex? Should everyone take vitamin B supplements?
Types and Functions of Vitamin B
Vitamin B complex includes eight vitamin B types, each with an individual purpose.
1. Vitamin B1
Also known as Thiamin, vitamin B1 aids in energy metabolism—it helps convert ingested food into energy required by the human body. Thiamine plays a vital role in the cell’s growth, development, and operation in the body.
2. Vitamin B2
Also known as Riboflavin, vitamin B2 is a key component of two coenzymes, flavin mononucleotide and flavin adenine dinucleotide. Both coenzymes aid cell growth, energy production, fats, steroids, and drug metabolism.
3. Vitamin B3
Vitamin B3, or Niacin, converts into the coenzyme nicotinamide adenine dinucleotide in the human body. More than 400 enzymes rely on niacin for various responses. Niacin transforms nutrients into energy, produces cholesterol and fat, and produces and repairs DNA, which plays as an antioxidant.
4. Vitamin B5
Pantothenic acid, known as vitamin B5, is essential for the synthesis and maintenance of coenzyme A. Coenzyme A metabolizes fatty acid, making pantothenic acid indispensable to almost all life forms.
5. Vitamin B6
Vitamin B6, or Pyridoxine, aids immune function and red blood cell (hemoglobin) formation.
6. Vitamin B7
Biotin, vitamin B7, aids enzymes in breaking down fats, carbohydrates, and proteins in food, regulates gene activity, and signals emotion by human cells.
7. Vitamin B9
B9, folic acid, or folate, forms DNA and RNA and generates protein metabolism. Folic acid is also essential to produce healthy red blood cells during rapid growth, such as pregnancy and fetal development.
8. Vitamin B12
Vitamin B12, or cobalamin, is critical for normal blood formation and nerve function. Vitamin B12 is also a key component for the operation and development of the brain and nerve cells.
4 Groups of People Require Additional Vitamin B Intake
Generally, vitamin B deficiency does not occur in a person who maintains good lifestyle choices and a balanced diet. However, certain types of people may experience a lack of vitamin B, and it becomes pivotal to replenish vitamin B by taking supplements.
Here are four specific types of people who require additional intake of vitamin B to maintain overall health:
1. Elderly people
A 2016 research noted that up to 43 percent of older people may suffer from vitamin B12 deficiency.
Interestingly, a study published in the Journal of Nutritional Science and Vitaminology in 2012 uncovered that more than 50 percent of surveyed older people who required ongoing care in nursing homes suffer from vitamin B1 deficiency.
2. Pregnant women
Guidelines published by The Journal of the American Medical Association in 2017 point out most women cannot get the recommended daily vitamin B9 intake solely from their diets. Vitamin B9 supplements for women of reproductive age can effectively prevent infant neural tube defects.
The United States Preventive Services Task Force recommends that all women who plan or can become fertile take supplements containing 0.4–0.8 milligrams of vitamin B9 daily.
3. Vegetarians
Since vitamin B12 is not naturally found in fruits, vegetables, or grains, vegetarians may not be able to consume enough vitamin B12 through their diets.
A study published in the European Journal of Clinical Nutrition in 2014 shows that vegetarians are at risk of vitamin B12 deficiency. Vitamin B12 is vital for the composition of nucleic acids, red blood cells, and the maintenance of myelin. Insufficient vitamin B12 leads to a variety of physical symptoms, including some irreversible ones.
4. People with unhealthy lifestyles
Excessive alcohol consumption will lead to vitamin B complex deficiency. Studies confirm that up to 80 percent of participants with alcoholism have vitamin B1 deficiency due to decreased vitamin B1 absorption in the gastrointestinal tract and insufficient nutritional intake.
Sources and Intake of Vitamin B Complex
England’s National Health Service recommends the following daily vitamin B supplemental and food sources for adult men and women between 19 and 64 years old:
Vitamin B1: 1 milligram for men and 0.8 milligrams for women.
Peas, fresh fruits (such as bananas and oranges), nuts, whole wheat bread, and liver are excellent sources of vitamin B1.
Vitamin B2: 1.3 milligrams for men and 1.1 milligrams for women.
Milk, eggs, fortified breakfast cereal, mushrooms, and cheese are excellent sources of vitamin B2.
Vitamin B3: 16.5 milligrams for men and 13.2 milligrams for women.
Meat, fish, wheat flour, and eggs.
Vitamin B5: There is no clear indication of the appropriate intake.
Food sources include vitamin chicken, beef, liver and kidney, eggs, mushrooms, and avocado.
Vitamin B6: 1.4 milligrams for men and 1.2 milligrams for women.
Good sources include pork, poultry, chicken or turkey, fish, peanuts, soybeans, oats, bananas, and milk.
Vitamin B7: No more than 0.9 milligrams for both men and women.
Good food sources include meat, eggs, and whole grains.
Vitamin B9: Both men and women require 0.2 mg.
Green leafy vegetables—such as broccoli, Brussels sprouts, kale, and spinach—peas, chickpeas, and kidney beans.
Vitamin B12: Both men and women require 0.0015 mg.
Food sources rich in B12 are meat, fish, milk, cheese, and eggs.
Rules on Choosing Vitamin B Complex?
There are a wide variety of vitamin B products available in the market. U.S. Food and Drug Administration warns the public that some dietary supplements may contain ingredients that can have a strong impact on the body. Some supplements may be contraindicated for certain medicines or conditions or various surgeries.
Before buying or taking supplements, consult your health care professionals and nutritionists about the pros and cons and the most appropriate ones for you.
Important Notice: This article was also published at www.theepochtimes.com by David Chu where all credits are due.
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