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What is vitamin B complex?

Vitamin B complex is a complex of eight water-soluble vitamins our body requires. Each vitamin has a significant role to play in the body. 

B complex vitamins list -

1. Vitamin B1 (Thiamine)
2. Vitamin B2 (Riboflavin)
3. Vitamin B3 (Niacin)
4. Vitamin B5 (Pantothenic Acid)
5. Vitamin B6 (Pyridoxine)
6. Vitamin B7 (Biotin)
7. Vitamin B9 (Folic Acid)
8. Vitamin B12 (Cobalamin)

B vitamins are critical for energy metabolism, cellular function, DNA synthesis, brain signalling, and many more. They also act as co-enzymes that are vital for major physiological processes taking place in the body. 

Whole grains, legumes, pulses, eggs, poultry, meat, green leafy vegetables, nuts, and seeds are a few vitamin B foods. 

Vitamin B complex: Benefits & Uses

Vitamin B benefits our body in many ways. Let's discuss them.

1. Energy production: B vitamins are critically needed to metabolize carbohydrates, protein, and fats. It is because of the same reason why taking a multivitamin or vitamin B complex tablet can keep you energized. Dietary insufficiency of vitamin B complex can make you feel lethargic or sluggish. 
2. Support brain function: Vitamin B act as a precursor to a range of neurotransmitters and other compounds necessary for brain function. For example, vitamin B1 act as a co-enzyme during the synthesis of nucleic acids, and vitamin B5 assists in the structure of brain cells. Studies support that a deficiency of vitamin B complex may result in cognitive decline, depression, and dementia.
3. Promote healthy skin, nails and hair: B vitamins like vitamins B3, B6, B5, and B12 are vital for a healthy skin texture and hydration and reduce inflammation. Vitamin B6 and B12 help regulate hormones that can affect hair growth and encourage healthy red blood cell production to deliver oxygen and nutrients to the hair follicles. Similarly, vitamin B7 or biotin support strong nails and hair by promoting keratin production.
4. Healthy heart: Vitamin B6 and B12 are critical to lower homocysteine levels in the blood, which otherwise can increase the heart disease risk. Vitamin B2 and B2 also keep cholesterol levels in control and blood vessels healthy. 
5. Strengthen muscles: Vitamin b complex is necessary for developing muscle strength as they support muscle growth and repair. B Vitamins are responsible for a continuous supply of oxygen and nutrients to the muscles and amino acid metabolism.
6. Better digestive health: Vitamin B complex is involved in the production of enzymes that assist digestion, prevent inflammation of the gut lining and keep it intact.
7. Boost eye health: Vitamin B complex helps protect the retina and prevent eyes from the effects of free radicals and oxidative stress.

Vitamin B complex Types

Let us discuss types of vitamin B and their functions in the body.

 

Name of vitamin	Function	Food Sources
Vitamin B1	Supports carbohydrate metabolism. Energy production. Hormone synthesis. Fatty acids and neurotransmitter production.    DNA & RNA synthesis.	Whole grains Legumes Fish Nuts Seeds Chicken
Vitamin B2	Support energy metabolism. Antioxidant. Promote red blood cell production and tissue repair. Assist the conversion of tryptophan to vitamin B3.	Eggs Organ meats Fortified cereals Green vegetables Seeds Beans
Vitamin B3	Energy production. Support digestion. Promote healthy nails, skin and hair. Keep cholesterol levels in control. Support nervous system functioning.	Legumes Whole grains Nuts Vegetables Fish Peanuts
Vitamin B5	Support carbohydrate, protein and fat metabolism.  Fatty acids, hormones and neurotransmitter synthesis. Promote healthy hair and skin.	Whole grains Dairy foods Broccoli Fish Peanuts Eggs
Vitamin B6	Support amino acid metabolism. Facilitate immune and brain functioning. Support energy metabolism.	Meat Poultry Fish Nuts Seeds Chickpeas
Vitamin B7	Aid energy production. Facilitate nervous system functioning. Support foetal growth & development during pregnancy. Promote healthy hair, nails and skin.	Eggs Organ meat Leafy Vegetables Nuts Seeds Fish  Dairy foods
Vitamin B9	Promote red blood cell production. Reduce anaemia risk. DNA replication.    Cell division.	Leafy vegetables Nuts Beans Dairy foods
Vitamin B12	Red blood cell production. Reduce anaemia risk. Myelin synthesis and brain function. DNA synthesis.	Fish Meat  Fortified foods Milk

 

How to choose the right vitamin B complex for you?

Here are a few points for choosing the right vitamin B complex tablets.

1. Check the ingredient list and nutrition facts. The supplement should preferably have a complete B complex vitamins list.
2. Read the recommended dosage, as it should not exceed 100% of daily RDA.
3. Always buy a certified and lab-tested supplement from a trusted source like Nutrabay.
4. One must check for the allergen warning and cautions mentioned on the pack.
5. Seek advice from a medical practitioner in case of medical conditions or any specific health condition need. 

How to use vitamin B complex?

1. One can take vitamin B tablets or capsules as per the usage instructions mentioned in the pack.
2. Taking vitamin b complex syrup, tablets or capsules with meals is more suitable for better absorption.
3. It is important to make the consistency of timing and avoid skipping the doses.

Where to buy vitamin B complex?

Nutrabay.com is India's most trusted leading online website for the best vitamin B complex tablets and capsules for men and women. Products sold on Nutrabay are 100% authentic as they are sourced either directly from the brands or official importers. We guarantee a hassle-free buying experience online with secure payment options. Check out Nutrabay for the best vitamin B capsules, syrups and tablets to feel great every day and build a perfectly healthy body. 

Is vitamin B complex safe to use?

Vitamin B supplements are considered safe to consume when taken as per the recommendation. One must avoid taking large doses to prevent potential side effects and unusual symptoms.

Frequently Asked Questions (FAQs)

1. What are the causes of vitamin B deficiency?

Here are a few vitamin B deficiency causes -

• Inadequate diet
• Gastrointestinal disorders like IBS or leaky gut
• Age
• Alcohol intake
• Medical conditions
• Pregnancy

2. What happens during vitamin B complex deficiency?

Vitamin B deficiency diseases list - 

1. Vitamin B1 - Wernicke-Korsakoff syndrome and Beriberi
2. Vitamin B2 - Angular stomatitis and Cheilosis
3. Vitamin B3 - Pellagra
4. Vitamin B5 - Arthritic pain and digestion issues
5. Vitamin B6 - Microcytic anaemia, Electroencephalographic abnormalities and Dermatitis
6. Vitamin B7 - Skin issues, Hair loss, and Brittle nails
7. Vitamin B9 - Megaloblastic anaemia
8. Vitamin B12 - Megaloblastic anaemia and Neurologic damage
9. List a few vitamin b fruits.

• Banana
• Orange
• Berries
• Avocado
• Melon
• Mango
• Guava

4. What are some vitamin B deficiency symptoms?

• Fatigue 
• Low energy levels
• Anaemia
• Skin rash and irritation
• Nausea
• Indigestion
• Mood disorders
• Tingling or numbness in hands and feet

5. Are there any vitamin B complex side effects?

Intake of high doses of vitamin B might result in potential side effects like nausea, vomiting, diarrhoea, headache, and allergic reactions.

6. What is the right vitamin B complex dosage?

The daily requirement of vitamin B complex varies based on age, physical activity and many other factors. Therefore, the dosage may vary. Reading the usage instructions or consulting a doctor for better understanding is better.