When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to eat B complex! #What is Group B?
Vitamin B Complex, also known as vitamin B group, includes eight water-soluble vitamins including vitamin B1<a href=https://medvoyage.tw/b%E7%BE%A4>b group recommendation</a>, B2, B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid) and B12. These vitamins work together to support the proper functioning of the body and are therefore often designed to... moreWhen should B group be taken? Nutritionists reveal the benefits, side effects and correct way to eat B complex! #What is Group B?
Vitamin B Complex, also known as vitamin B group, includes eight water-soluble vitamins including vitamin B1<a href=https://medvoyage.tw/b%E7%BE%A4>b group recommendation</a>, B2, B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid) and B12. These vitamins work together to support the proper functioning of the body and are therefore often designed together in supplements.
Vitamin B complex plays the role of "coenzyme" in the body, helping to convert nutrients in the diet into energy. If your daily diet is unbalanced, such as eating out too much and not taking in enough fruits and vegetables, no matter how much B complex you take, it will not be able to exert its effects and may even affect various physiological functions of the body. #B vitamins and their daily recommended intake
The eight vitamins in the B group have specific functions, but they need to work together to achieve the best effect. The lack of any one of them may affect the functions of the others. Therefore, comprehensive intake is recommended, whether through food or additional supplements.
**Function list of each member of Group B:**
- **Vitamin B1 (Thiamine Nitrate)**: Maintains energy metabolism, normal appetite, and helps the skin, heart and nervous system function normally.
- **Vitamin B2 (Riboflavin)**: Maintains skin health and energy metabolism.
- **Vitamin B3 (Nicotin)**: Promotes the health of the nervous system, mucous membranes and digestive system, and maintains energy metabolism.
- **Vitamin B5 (pantothenic acid)**: helps amino acid metabolism and body fat synthesis, and improves the health of skin and mucous membranes.
- **Vitamin B6 (pyridoxine hydrochloride)**: Promotes the health of the nervous system, helps convert tryptophan into nicotinic acid, and maintains normal amino acid metabolism.
- **Vitamin B7 (Biotin)**: Maintains energy and amino acid metabolism, helps the synthesis of fat and glycogen.
- **Vitamin B9 (Folic Acid)**: Helps fetal development and growth, and promotes red blood cell formation.
- **Vitamin B12 (Cyanocobalamin)**: Helps in the formation of red blood cells and improves the health of the nervous system.
**The daily recommended intake varies according to ethnic groups**:
| Category | Men | Women | Pregnant women | Breastfeeding women |
|------------|------|------|------|----------|
| Vitamin B1 | 1.2mg | 0.9mg | 1.1mg | 1.2mg |
| Vitamin B2 | 1.3mg | 1.0mg | 1.2mg | 1.4mg |
| Vitamin B3 | 16mg NE | 14mg NE | 16mg NE | 18mg NE |
| Vitamin B5 | 5mg | 5mg | 6mg | 7mg |
| Vitamin B6 | 1.3mg | 1.2mg | 1.9mg | 2.0mg |
| Vitamin B7 | 30μg | 30μg | 35μg | 35μg |
| Vitamin B9 | 400μg | 400μg | 600μg | 500μg |
| Vitamin B12 | 2.4μg | 2.4μg | 2.6μg | 2.8μg | #When should I eat Group B?
Because B group vitamins are water-soluble vitamins, they can be taken before or after meals. However, if your digestive tract is sensitive, it is recommended to take it after meals to avoid irritation.
Generally speaking, most people choose to take B complex during the day because it helps maintain a good spirit throughout the day. But if you choose to take it at night, that’s fine too. B6<a href=https://medvoyage.tw/b%E7%BE%A4>b group</a>, B9 (folic acid) and B12 in the B complex can promote the conversion of tryptophan into serotonin and melatonin, helping you fall asleep. However, if the dose is too high, it may make you too alert and affect your sleep. #Things to note when taking B complex
There are no special contraindications for B group and other nutrients and foods, but it should be avoided to be taken at the same time as coffee, tea, alcoholic beverages and drugs. The recommended interval is <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b group recommendation</a> 1~2 hours. This is because coffee and tea have a diuretic effect and will speed up the excretion of B group; alcohol and certain drugs may interfere with their absorption. #Who needs to take B complex?
1. **High-pressure workers**: People who often work overtime and stay up late tend to consume more B complex. It is recommended to supplement to maintain energy metabolism.
2. **Students**: Those who are under great academic pressure and often stay up late to study can supplement B complex to maintain their spirits and concentration.
3. *<a href=https://healthpulse.tw/vitamin_b>Benefits of Vitamin B Complex</a>*People with an unbalanced diet**: People who are picky eaters or often eat out are recommended to take additional Vitamin B complex supplements.
4. **Vegetarians**: Vegans in particular are prone to B12 deficiency and it is recommended that they supplement it through health supplements.
5. **Silver generation**: As we age, our digestion and absorption abilities decline, so it is recommended that we supplement B complex to maintain health.
6. **Pregnant and lactating women**: Adequate B9 (folic acid) is needed to support fetal development. #Foods containing B complex
- **Vitamin B1**: Whole grains such as brown rice, oats and corn.
- **Vitamin B2**: Milk, dairy products, eggs, yeast.
- **Vitamin B3 (Nicotin)**: Peanuts, <a href=https://healthpulse.tw/vitamin_b>B group recommended</a> salmon, soybeans, pork liver.
- **Vitamin B5 (pantothenic acid)**: yeast, egg yolks, nuts, liver.
- **Vitamin B6**: Chicken, liver, salmon, nuts.
- **Vitamin B7 (Biotin)**: brown rice, yeast, meat, nuts.
- **Vitamin B9 (Folic Acid)**: Green leafy vegetables, bananas, citrus fruits.
- **Vitamin B12**: Mainly comes from animal foods such as meat, seafood, milk and dairy products. #Does eating too much B group have side effects?
Vitamin B complex is a highly safe nutrient. As long as it is taken according to the recommended dosage of the product and with an appropriate amount of water, there will usually be no side effects. However, if you have a sensitive digestive tract, it is recommended to take it after meals to reduce discomfort.
Some people may find that their urine turns yellow after taking B complex. This is actually due to the color of B2 (riboflavin). It is not a side effect but a normal phenomenon, indicating that your body is absorbing and eliminating excess vitamins. #How to choose the B complex that suits you?
1. Natural or synthetic? **
Natural or synthetic vitamins have similar chemical structures and can perform the same nutritional functions.
2. *<a href=https://lifenutrients.tw/vitamin_b>vitamin B group</a>*Choose long-acting or sustained-release types**:
- Long-acting type: Changes are made to the ingredients to make absorption more lasting.
- Sustained release: structural changes are made to make the release rate slower.
3. **Types and compound formula**:
It is recommended to choose a compound product containing multiple B vitamins to obtain more comprehensive health benefits.
4. **Third-party inspection**:
Ensure product safety and choose products with qualified inspection marks or documents.
Choosing the right B group product and supplementing it according to your needs and physical condition will help maintain the health and vitality of your body.
