What Are the Benefits and Harms of B Complex Vitamins?

B complex vitaminsare a group of nutrients that play many important roles in our bodies. It is found in a wide variety of foods.

Factors such as age, pregnancy, diet, medical conditions, genetics, drug and alcohol use B complex vitaminswhat increases your need. Nutritional supplements containing all eight B vitamins used to meet this need B complex vitamins is called.

What is B complex?

Bu vitamins It is a supplement that packs eight B vitamins into one pill. B vitamins water soluble that is, our body does not store them. Therefore, it should be taken from food. 

What are B complex vitamins?

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folate)
• Vitamin B12 (cobalamin)

Who should take B complex vitamins?

B vitaminsSince it is found in many foods, you are not at great risk of deficiency as long as you have a well-rounded diet. However, some people may experience a deficiency of these vitamins. Who is deficient in B vitamins?

• Pregnant or breastfeeding women: During pregnancy B vitaminsIn particular, the demand for B12 and B9 increases to support fetal development. 

• Elderly persons: As we age, the ability to absorb vitamin B12 declines, along with decreased appetite. This makes it difficult for some people to get enough vitamin B12 through diet alone. 

• Some medical conditions: Celiac diseasepeople with certain medical conditions, such as cancer, Crohn's disease, alcoholism, hypothyroidism, and anorexia B vitamins are more susceptible to developing nutrient deficiencies such as 

• Vegetarians: Vitamin B12 is naturally found in animal foods such as meat, dairy, eggs, and seafood. Vegetarians can develop B12 deficiency if they don't get enough of these vitamins through fortified foods or supplements. 

• People taking certain medications: Some prescription medications B vitaminsmay cause a deficiency.

What are the benefits of B complex vitamins?

• B complex benefits between; It is found to reduce fatigue and improve mood.

• Vitamin B complex It helps to improve symptoms of depression and anxiety. 

• B complex vitamins affects the central nervous system. B6, B12 and B9 improve cognitive function in the elderly.

• Vitamin B12 deficiency can lead to neuropathy or nerve damage.

• B vitamins It helps to replenish various energy stores in the body. A deficiency in these vitamins can cause a decrease in energy stores associated with myocardial dysfunction in patients with heart failure.

• Vitamin B groupplays an important role in keeping the immune system healthy.
• Folate plays a role in the process of DNA production and repair and has an effect on the immune system. 

• B vitamins It treats different types of anemia. Vitamin B9 and B12 can treat and prevent megaloblastic anemia, while vitamin B6 can treat sideroblastic anemia.

• B complex vitaminsDeficiency affects eye health negatively. 

• B vitaminsIt has various benefits on the digestive system. Vitamin B12 deficiency has been observed in many cases of liver diseases such as cirrhosis and hepatitis. 

• Vitamins B6, B9, and B12 have been found to help prevent gastrointestinal cancer. 

• B complex vitaminsplays a role in estrogen metabolism and activity.

• Vitamin B2 supplementation has been found to alleviate migraines in both adults and children. 

• The most important B vitamin to take during pregnancy is folate. (Vitamin B9) Folate is known to prevent birth defects in babies.

• In studies on diabetic mice, B vitaminshas been found to heal wounds.

• High intake of vitamins B1 and B2, especially when vitamins come from natural food sources. premenstrual syndrome reduces the risk.

How to use B complex vitamins?

The recommended daily intake (RDI) for B vitamins for women and men is as follows:

What are the diseases seen in vitamin B deficiency?

The following Lack of B vitamins situations that may occur as a result. If you experience any of these, please consult a doctor.

• Weakness
• Overstrain
• clouding of consciousness
• Tingling in feet and hands
• Nausea
• Anemia
• Skin rashes
• abdominal cramps

What are B complex vitamins?

Many foods contain B vitamins. This makes it easier for us to get enough from food. B vitamins found in these foods:

• Milk
• Cheese
• egg
• Liver and kidney
• Chicken and red meat
• Fish like tuna, mackerel, and salmon
• Shellfish such as oysters
• Dark green vegetables like spinach and kale
• Vegetables such as beets, avocados, and potatoes
• Whole grains
• Kidney beans, black beans and chickpeas
• Nuts and seeds
• Fruits like citrus, bananas and watermelon
• Soy products
• Wheat

What is the harm of B complex vitamins?

Since B vitamins are water soluble, that is, they are not stored in the body, they usually do not occur in cases where excess food is taken. It happens through nutritional supplements. Too high and unnecessary B complex vitamin taking it can cause serious side effects.

• As a high-dose supplement Vitamin B3 (niacin)This can lead to vomiting, high blood sugar levels, skin flushing, and even liver damage.
• High levels of vitamin B6 can cause nerve damage, light sensitivity, and painful skin lesions.
• Of the B complex vitamin Another side effect is that it can turn urine bright yellow. 

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