Do you know the benefits of Vitamin B?

The B complex has eight different vitamins that have essential functions in the human organism, helping from the development of the nervous system to issues such as energy production.

Thus, it is possible to highlight that they play a crucial role in maintaining health and well-being. However, they are not produced regularly by the body, so it is necessary to supplement them, either with food or medicines.

Besides being important for physical health, B vitamins are also essential for mental health and aesthetic issues. If you want to know more about this, continue reading the article.

Understanding more about Vitamin B

The B complex is composed of eight vitamins - B1, B2, B3, B5, B6, B9 and B12 - with distinct functions and that regulate the nervous system. Some act in a complementary way and need the others to reach their effect. Besides, they have different importance for men and women. These and other aspects will be explored below. Read on to learn more.

What is Vitamin B Complex?

B-complex vitamins are essential for maintaining well-being. However, they are not produced in significant quantities by the body, so they must be obtained through food and, in the case of more serious deficiencies, through supplementation with medication.

In addition to being important for physical health, they have a direct impact on mental health issues. Furthermore, they act to ensure that the body absorbs the other vitamins, since they act directly on the gastrointestinal tract.

Importance of vitamins in the human body

Vitamins are indispensable for the maintenance of human health. They are organic substances that assist in cellular metabolism and favor a series of chemical processes in the body, such as the absorption of nutrients. They can be found both in foods and through supplementation.

It is possible to affirm that an adequate intake of vitamins guarantees a series of benefits for the organism and makes the body resistant to bacteria and viruses, besides guaranteeing some aesthetic benefits, since several act in the combat to free radicals and favor the skin, hair and nails, making them more resistant and healthy.

Importance and benefits of vitamin B complex

The importance of B vitamins for the functioning of the body is linked to several distinct factors. They act on a number of issues, such as the functioning of enzymes and the production of red blood cells, cells that are responsible for strengthening the immune system.

In addition, they ensure the production of energy and prevent diseases such as anemia. It is worth noting that they all come from the same source, but have distinct characteristics and special functions within the human body, impacting the health as a whole.

Women

The B vitamins have a direct link to fertility, especially B12. Thus, women who have ovulation problems or who experience difficulties in identifying their fertile periods need to observe questions regarding a possible deficiency of this vitamin.

However, even if the deficiency does not present itself, the intake of vitamin B12 can favor these issues. If a particular woman is trying to get pregnant, she should consider supplementation after talking to a specialist, since this can help the process.

In addition, vitamin B9, known as folic acid, is essential for preparing the eggs for pregnancy.

Men

Just as in the case of women, in men the B vitamins are directly linked to fertility. Thus, they can help in issues such as the improvement of cervical mucus and this favors the fertilization of the egg.

According to some studies, vitamin B12 also directly impacts the production of DNA, something that has direct consequences on male fertility because it is connected to the production of semen. Thus, a deficiency of this nutrient can cause sperm to undergo degeneration and, therefore, lead to infertility.

Risks of Vitamin B deficiency in the body

The lack of vitamin B can reflect in various ways on the human body due to its role in maintaining health. Thus, from fertility issues to mental health, it impacts all aspects.

It is worth noting that vitamin B12, for example, affects the brain significantly and a deficiency of this can cause neurological complications that decrease the quality of life of people. According to some research on this nutrient, loss of the ability to concentrate is one of the symptoms of vitamin B12 deficiency.

Main sources of Vitamin B

Vitamin B can be found both in food and through supplementation. In the case of the second option, it is recommended to seek a doctor before using it, since it will be necessary to determine through exams which vitamin is missing in the body and, then, make the supplementation.

In the case of food, it is worth noting that B vitamins are present in meat, whole grains, dairy products, green leafy vegetables, fish, eggs, mushrooms and several others that can be included in the diet without major complications.

Food

Because of the diversity of B vitamins, the foods in which they can be found are also wide-ranging. Thus, in the case of thiamine, or vitamin B1, for example, its sources are whole grains, pork liver and enriched cereals.

On the other hand, riboflavin (B2) can be found in green leafy vegetables, enriched cereals, and milk. Therefore, it is necessary to determine precisely which nutrient needs to be replenished so that foods can be properly inserted into the diet.

Supplementation

It is safe to say that B complex supplements should only be used when nutritional needs have increased or when more severe deficiencies have been detected by medical examination. This second scenario can happen for several factors.

Therefore, from low intake of foods that have the B vitamins to issues such as chronic diseases like Crohn's, can make supplementation necessary. But it is always important to remember that it should only be done with a doctor's prescription.

B complex vitamins

The B vitamins are quite diverse in terms of their functions in the body. Moreover, they can be found in several different sources and their deficiencies manifest themselves in the body in different ways. Thus, all these aspects will be duly commented in the next section of the article. Read on to learn more.

Vitamin B1 - Thiamine

Thiamine, or vitamin B1, acts in the regulation of the body's energy production. It also helps during the growth and development of human beings, being essential for the cells to be able to perform their functions properly.

Main sources:

- Meats;

- Brewer's yeast;

- Wheat germ;

- Beans;

- Sunflower seeds;

- Brazil nut;

- Peanut;

- Whole wheat flour;

- Cereals.

Recommended amount:

It is possible to state that the recommended amounts of vitamin B1 vary according to age and sex. Thus, women over 19 years of age should consume about 1.1mg/day. On the other hand, men of the same age need to ingest 1.2mg/day.

Symptoms of deficiency:

Vitamin B1 deficiency can cause the following symptoms:

- Tingling throughout the body;

- Lack of appetite;

- Feeling of weakness;

- Low immunity;

- Insomnia or difficulty sleeping;

- Memory loss;

- Increased heart rate.

It is worth noting that the most severe cases of vitamin B1 deficiency can lead patients to develop beriberi, a disease that has symptoms such as loss of sensitivity in the extremities of the body, cramps, and loss of muscle mass.

Therefore, if you notice any of these symptoms, immediately seek a doctor for supplementation.

Vitamin B2 - Riboflavin

Known as vitamin B2, riboflavin acts in the transformation of carbohydrates, proteins and fats found in food into energy. In addition, it plays an active role in the formation of red blood cells (RBCs), which are responsible for transporting oxygen to the rest of the body.

Main sources:

- Meats;

- Fortified foods;

- Milk and its derivatives;

- Almonds;

- Cereals;

- Fortified cakes and breads;

- Brewer's yeast;

- Spinach.

Recommended amount:

The recommended amounts of vitamin B2 in supplementation are variable and are conditioned to factors such as gender and age of people. Thus, in the case of women who are over 19 years old, the ideal is to consume 1.1mg/day.

On the other hand, men of the same age who need this supplement should consume 1.3mg/day.

Symptoms of deficiency:

- Pharyngitis;

- Lesions on the lips and mucous membranes of the mouth;

- Glossitis;

- Seborrheic dermatitis;

- Anemia;

- Conjunctivitis;

- Increased sensitivity to light;

- Lacrimation.

The diagnosis of deficiency must be made through clinical tests and the lesions caused by the lack of this vitamin are often inconclusive. Thus, the suspicion may arise from symptoms, but only medical tests will be able to accurately determine the lack of the nutrient in the body and the need for replacement.

Vitamin B3 -Niacin

Niacin is responsible for performing the transformation of nutrients present in food into energy for the human body. In addition, vitamin B3, as it is also known, is directly associated with hormone production and cholesterol control. Finally, it is worth mentioning that it also acts in DNA protection.

Main sources:

Vitamin B3 can be found in foods such as:

- Red meat;

- Fish;

- Chicken;

- Brown rice;

- Oilseeds, especially peanuts and Brazil nuts;

- Beans;

- Legumes;

- Chickpeas;

- Vegetables, especially broccoli and tomatoes;

- Canned tuna;

- Sesame seed.

Recommended amount:

When the supplementation of vitamin B3 is necessary, it is necessary to pay attention to issues such as age and gender. Thus, in the case of women over 19 years old, the recommended intake is 14mg/day. Men with the same age, in turn, should ingest up to 16mg/day of the vitamin.

Symptoms of deficiency:

The most common symptoms associated with niacin deficiency are:

- Diarrhea;

- Fatigue;

- Irritability;

- Headaches;

- Dermatitis;

- Injuries affecting the central nervous system;

- Depression;

- Insomnia;

It is also worth noting that in more serious cases the deficiency of this vitamin can favor the emergence of pellagra, a disease capable of causing skin changes and complications such as mental confusion and memory loss.

Vitamin B5 - Pantothenic acid

Pantothenic acid, also known as vitamin B5, plays a key role in hormone and fat production. In addition, it is responsible for transforming carbohydrates present in food into energy for the body.

It is also worth mentioning that this vitamin acts directly on the health of the skin, hair and cholesterol control.

Main sources:

The main sources of pantothenic acid are:

- Beef;

- Chicken;

- Viscera, especially liver and heart;

- Fortified cereals;

- Sunflower seed;

- Mushrooms;

- Salmon;

- Avocado;

It is worth noting that vitamin B5 is produced by the intestinal flora, so it is important to avoid consuming industrialized products, since they weaken the bacteria in the intestine.

Recommended amount:

Adequate pantothenic acid supplementation varies according to gender and age. In the case of women 14 years and older, they should consume 5mg per day. The same amount applies to men in this age group.

However, children can also be deficient in the nutrient and when they are between 9 and 13 years old, they can ingest only 4mg/day.

Symptoms of deficiency:

The main symptoms of vitamin B5 deficiency are:

- Headaches;

- Cramps;

- Nausea;

- Vomiting;

- Fatigue;

- Abdominal pain;

- Colic;

- Burning sensation in the feet.

Vitamin B6 - Pyridoxine

Responsible for maintaining the proper functioning of the nervous system, pyroxidine is a B-complex vitamin that acts to strengthen several important aspects, such as the immune system. In addition, vitamin B56, as it is also known, helps prevent cardiovascular diseases.

Main sources:

Among the main sources of vitamin B6 can be highlighted:

- Brewer's yeast;

- Gizzard;

- Liver;

- Chicken;

- Soybeans;

- Whole grain cereals;

- Tomato juice;

- Watermelon;

- Raw spinach;

- Lentil;

- Prune juice;

- Boiled carrots;

- Peanut;

- Boiled shrimp;

- Red meat;

- Avocado;

- Oilseeds;

- Banana;

- Wheat germ.

Recommended amount:

The ideal daily amounts of vitamin B6 vary according to age and gender, so women between the ages of 19 and 50 should consume an average of 1.3mg/day of this vitamin, and men between the ages of 14 and 50 should consume 1.3mg/day.

Symptoms of deficiency:

The main symptoms of pyridoxine deficiency are:

- Injuries to the skin, mouth and nose;

- Irritability;

- Low immunity;

- Seizures;

- Depression;

- Tiredness and drowsiness;

- Lack of appetite;

- Dizziness;

- Sickness;

- Weakening of the immune system;

- Anemia;

- Disorders related to the nervous system, such as mental confusion.

It is worth mentioning that this deficiency can also happen in children and when it appears, it is possible to notice symptoms such as hearing problems.

Vitamin B7 - Biotin

Vitamin B7, or biotin, also goes by the name of vitamin H and acts in the metabolism, especially of carbohydrates, fats and proteins present in food. In addition, it is also responsible for maintaining the health of the skin and hair.

Another aspect that stands out about it is the fact that vitamin B7 acts by helping in the absorption of other nutrients in the intestine.

Main sources:

The main sources of vitamin B7 are:

- Liver;

- Meats;

- Eggs;

- Salmon;

- Nuts;

- Almonds;

- Avocado;

- Fish;

- Brown rice;

- Onion;

- Carrot;

- Potato;

- Banana;

- Tomato;

- Lettuce.

Recommended amount:

Just like the other B vitamins, the necessary amounts of biotin are conditioned to age and sex. Thus, in the case of men, the indicated intake is 30mcg/day. Women should also consume this amount, especially those who are over 30 years old.

Symptoms of deficiency:

The main symptoms associated with vitamin B7 deficiency are:

- Dermatitis in the region of the eyes, mouth and nose;

- Hair loss;

- Conjunctivitis;

- Weak nails;

- Loss of muscle control;

- Neurological problems;

- Gastrointestinal problems;

Therefore, in case of the appearance of any of these symptoms, immediately seek a doctor to make the supplementation and avoid the development of serious health complications.

Vitamin B8 - Choline

Important for brain formation, choline, or vitamin B8, also acts in the production of acetylcholine, a neurotransmitter that regulates issues such as memory, learning and mood. In addition, it is also associated with muscle contractions.

Main sources:

Among the main sources of vitamin B8 it is possible to highlight:

- Fish;

- Red meat;

- Milk derivatives;

- Chia;

- Pumpkin seeds;

- Flaxseed;

- Nuts;

- Whole grain cereals;

- Quail's egg;

- Salmon;

- Boiled broccoli;

- Garlic;

- Raw quinoa;

- Sesame;

- Beer.

Recommended amount:

To ingest vitamin B8 it is important to pay attention to the adequate amounts of the nutrient, which is conditioned to the age and sex of each individual. Thus, women over 19 years of age need 425mg/day of this nutrient. On the other hand, men in the same age group need 550mg/day of vitamin B8.

Symptoms of deficiency:

The main symptoms of choline deficiency are:

- Muscle damage;

- Liver damage;

- Hepatic steatosis;

- Inflammations;

- Boils;

- Loss of appetite;

- Sickness;

- Mental problems;

- High cholesterol levels;

- Anemia.

It is important to note that vitamin B8 deficiency is quite rare, since the body produces the vitamin, albeit in small amounts. However, some people may have genetic changes that affect absorption, leading to deficiency.

Vitamin B9 - Folic acid

Popularly known as folic acid, vitamin B9 plays a key role in the production of cells and is linked to the formation of hemoglobin, a protein that is present in red blood cells. It is also worth mentioning that it is very important for pregnant women and essential for the development of fetuses.

Main sources:

The main sources of vitamin B9 are:

- Whole grain cereals;

- Peanut;

- Liver;

- Gizzard;

- Viscera;

- Dark green leafy vegetables;

- Eggs;

- Lentil;

- Kidney beans;

- Sesame seed;

- Legumes.

Recommended amount:

In addition to being conditioned to gender and age in the case of women, the ideal amounts of folic acid are also linked to the stage of gestation in the case of pregnant or breastfeeding women. In the case of pregnant women, the average intake should be 600mcg/day and, in general, supplementation is indicated.

However, when talking about women who are not pregnant, the ideal is that they consume 400mcg/day. The same applies to men and in both cases the indicated age range for these amounts is from 14 years.

Symptoms of deficiency:

The main symptoms of vitamin B9 deficiency are:

- Irritability;

- Fatigue;

- Headaches;

- Anemia;

- Diarrhea;

- Hair loss;

- High blood pressure (in case of pregnant women);

- Abortion;

- Premature birth.

Vitamin B12 - Cobalamin

Important for the formation of blood cells, cobalamin also acts by metabolizing proteins and carbohydrates present in food. Thus, it is related to energy production and mood maintenance. Another point in which this vitamin is important is the maintenance of central nervous system functions.

Main sources:

The main sources of vitamin B12 are:

- Seafood;

- Meats;

- Eggs;

- Milk and its derivatives;

- Breakfast cereal;

- Vegetable milks;

- Brewer's yeast.

It is important to note, however, that plant-based foods are only enriched with the vitamin and therefore animal sources are more recommended. Because of this, some vegetarians and vegans need to seek medical advice to supplement the nutrient.

Recommended amount:

When talking about the indicated amounts, it is worth pointing out that this is variable. Children between the ages of 9 and 13 should consume 1.8mcg/day. Women and men over the age of 14 should consume 2.4mcg/day of the vitamin in question.

Symptoms of deficiency:

Symptoms of vitamin B12 deficiency are:

- Numbness in the extremities of the body;

- Fatigue;

- Dizziness;

- Headaches;

- Difficulty walking;

- Swelling;

- Hyperpigmentation of the skin;

- Jaundice;

- Muscle weakness.

Further information on Vitamin B

To use vitamin B, you must first know in which cases supplementation is necessary. In addition, it is also necessary to know the side effects of consumption, especially when this is done excessively and under medical supervision. Thus, these and other points about supplementation will be commented below.

When to use Vitamin B supplementation?

It is possible to state that vitamin B supplementation should only be done when the nutritional needs go through an increase or when a person's laboratory tests detect a deficiency, which can be caused by low intake of the nutrient or by situations such as pregnancy.

In addition, patients who have undergone bariatric surgery may present malabsorption of the vitamin, so that supplementation is necessary. The same is true for chronic diseases such as Crohn's and celiac disease.

Does taking Vitamin B make me fat?

B vitamins do not have calories, so consuming them is not fattening.

However, it is important to point out that the deficiency of some of these nutrients can cause the loss of appetite and weight, so that when it starts to be restored in the organism, some people can have the impression that they are gaining weight because they have recovered their normal habits.

However, this only means that vitamin levels are being balanced and the metabolism will undergo an improvement, which favors appetite and serves to reinforce the impression that vitamin B is fattening.

Possible side effects of taking too much Vitamin B

When the vitamin B supplement is consumed in excess, this can generate some symptoms for the body. Among the most frequent it is possible to mention diarrhea and photosensitivity. In addition, it is not uncommon that redness on the skin and some changes in heartbeat occur.

Another point that should be highlighted is the fact that the consumption of vitamin B supplement is not indicated for people who have Parkinson's disease or who are using the drug levodopa. Diabetics should also pay attention to this, as well as pregnant women.

Contraindications to Vitamin B consumption

Vitamin B intake generally tends to be well tolerated by the body. However, some people may experience allergic and unanticipated reactions. This type of scenario is possible because it is contingent upon individual tolerance.

In addition, some B vitamins should be consumed in association with others, such as thiamine, to prevent this type of reaction from happening The association reduces the risk of severe allergies. The same is true for vitamin B3 and vitamin B2.

B vitamins are very important for the human body!

The B vitamins are important for the performance of various functions of the human body. It consists of eight nutrients of this type and all of them are water soluble, besides being directly related to metabolic processes in the body.

It is worth pointing out that most of the B vitamins can be found in food, so they are present in the routine of many people and they do not even realize it. However, it is necessary to pay attention to the recommended daily amounts to avoid deficiencies, which can arise from low consumption.

In addition, pregnant women need to pay special attention to this issue, since it is very common to need supplementation for the proper development of the fetus. The tips throughout the article can help identify the scenarios in which this is necessary.