What are the functions of vitamin B complex? List of the benefits of taking B complex
Vitamin B group, also known as Vitamin B Complex, is a series of important vitamins. <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group benefits</a> include the following 8 types:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B<a href=https://lifenutrients.tw/vitamin_b>B complex effect</a> 5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (Biotin)
- B9 (Folic Acid)
- ... moreWhat are the functions of vitamin B complex? List of the benefits of taking B complex
Vitamin B group, also known as Vitamin B Complex, is a series of important vitamins. <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group benefits</a> include the following 8 types:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B<a href=https://lifenutrients.tw/vitamin_b>B complex effect</a> 5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (Biotin)
- B9 (Folic Acid)
- B12 (cobalamin)
These vitamins cannot be synthesized by the body and must be obtained from the diet. In nature, these 8 B vitamins often exist together, and they need to work together to achieve the best effect.
The role and efficacy of vitamin B group
Vitamin B group is involved in many important biochemical reactions, especially in nutrient metabolism. Therefore, when the human body lacks these vitamins, it is prone to metabolic slowdown and poor mental state. However, supplementing with B complex does not usually provide an immediate and noticeable boost in alertness in the short term. For some people, especially those who have an unbalanced diet, often stay up late or overwork, supplementing with B complex may bring temporary physical and mental improvements. However, if you do not adjust your diet and lifestyle, it will still have a negative impact on your health in the long run.
#The role of various vitamins B
| Name | Function |
| --- | --- |
| Vitamin B1 (Thiamine) | Maintains normal energy metabolism, normal appetite, and supports the functions of the skin, heart and nervous system <a href=https://medvoyage.tw/b%E7%BE%A4>b group recommended</a>. |
| Vitamin B2 (Riboflavin) | Promotes energy metabolism and skin health. |
| Vitamin B3 (Niacin) | Supports energy metabolism and maintains the health of the skin, nervous system, mucous membranes and digestive system. |
| Vitamin B5 (Pantothenic Acid) | Promotes energy metabolism, improves skin and mucous membrane health, and helps in the metabolism of fat, cholesterol and amino acids. |
| Vitamin B6 (Pyridoxine) | Maintains amino acid metabolism, helps convert tryptophan into nicotinic acid, and contributes to red blood cell formation and nervous system health. |
| Vitamin B7 (Biotin) | Supports energy and amino acid metabolism, promotes fat and glycogen synthesis, and improves skin and mucous membrane health. |
| Vitamin B9 (Folic Acid) | Promotes red blood cell formation, helps the formation of nucleic acids and nucleoproteins, and supports normal fetal development. |
| Vitamin B12 (Cobalamin) | Supports red blood cell formation and nervous system health. |
How to take vitamin B complex correctly
#Time and method of use
B vitamins are water-soluble vitamins and do not need to be taken with meals. If you have sleeping problems, it is recommended to take it at night. Vitamins B6, B9 and B12 can help convert chromatin into serotonin and melatonin, maintain nerve stability and help sleep. However, too high a dose may make your nerves overly excited and affect your sleep.
-<a href=https://healthpulse.tw/vitamin_b>Recommended by Group B</a> **Want to refresh yourself**: It is recommended to take it in the morning.
- **Want to improve sleep**: Can be taken before bedtime, but the dosage should not be too high; if it affects sleep, do not take it before bedtime.
#Whether to take it daily
B complex can be taken daily, but care should be taken not to exceed the recommended upper limit of intake. B group is a water-soluble nutrient. Excessive amounts will be excreted in the urine, but excessive amounts may increase the burden on the liver or cause other health problems. For example, excessive intake of vitamin B3 (niacin) may cause symptoms such as skin redness and swelling and liver burden.
#Recommended daily intake (for adults aged 19 and above)
| Type | Male | Female | Unit |
| --- | --- | --- | --- |
| Vitamin B1 | 1.2 | 0.9 | mg |
| Vitamin B2 | 1.3 | 1 | milligrams (mg) |
| Vitamin B3 (Niacin) | 16 |<a href=https://healthpulse.tw/vitamin_b>Recommended by Group B</a> 14 | mg NE |
| Vitamin B5 (Pantothenic Acid) | 5 | 5 | μg |
| Vitamin B6 | 1.5~1.6 | 1.5~1.6 | milligrams (mg) |
| Vitamin B7 (Biotin) | 30 | 30 | μg |
| Vitamin B9 (Folic Acid) | 400 | 400 | micrograms (μg) |
| Vitamin B12 | 2.4 | 2.4 | micrograms (μg) |
#Fasting or not
B complex can be taken on an empty stomach, but if you have a sensitive stomach, it is recommended to take it after a meal to avoid discomfort.
#Substances not recommended for simultaneous use
It is not recommended to take B complex with tea or coffee, because its diuretic effect may accelerate the excretion of B complex and affect absorption.
<a href=https://healthpulse.tw/vitamin_b>B group recommendation</a> Who is not suitable for taking B group
- **Those with poor gastric function**: May cause gastrointestinal discomfort, it is recommended to take it after meals.
- **People with liver inflammation or liver function problems** should consult a physician first.
- **Chronic fatigue**: This should not replace necessary rest.
<a href=https://healthpulse.tw/vitamin_b>B Group Recommendation</a> Possible side effects
- **Excessive vitamin B3 (niacin)**: May cause skin redness and swelling, and burden the liver.
- **Excessive vitamin B6**: May cause peripheral neuropathy, resulting in unsteady walking and paralysis of the limbs.
- **Excessive folic acid**: May cause insomnia, allergies, gastrointestinal discomfort, and affect zinc absorption.
#Urine turns yellow
Yellow urine after taking B group is usually a normal phenomenon caused by vitamin B2 (riboflavin).
Natural food <a href=https://medvoyage.tw/b%E7%BE%A4>b group</a> source
| Type | Food |
| --- | --- |
| Vitamin B1 | Meat, whole grains, beans |
| Vitamin B2 | Meat, milk and dairy products, eggs |
| Vitamin B3 (niacin) | Meats, whole grains, beans |
| Vitamin B5 (pantothenic acid) | Meat (especially liver), egg yolks, beans, whole grains <a href=https://healthpulse.tw/vitamin_b>b group</a>, vegetables |
| Vitamin B6 | Meat, whole grains, vegetables |
| Vitamin B7 (Biotin) | Liver, egg yolks, cereals, beans, nuts |
| Vitamin B9 (Folic Acid) | Dark green vegetables, beans, liver |
| Vitamin B12 | Meat, Eggs |
In short, vitamin B group is essential to human health, but moderate intake, combined with a balanced diet and good living habits, is the key to long-term health maintenance.
