What are the benefits of taking B complex? Quickly understand the functions and benefits of vitamin B complex!
What are the benefits of taking B complex? Quickly understand the functions and benefits of vitamin B complex!
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What are the benefits of taking B complex? Quickly understand the functions and benefits of vitamin B complex!
#What is Vitamin B complex? Analysis of its efficacy and function
Vitamin B complex contains more than 15 important nutrients, including common ones such as vitamin B1, B2, B6, B12, biotin, choline, niacin, pantothenic acid and inositol. These ingredients are essential elements required by every cell in the human body to metabolize and produce energy. Each vitamin B group has a specific function, but they must work together to ensure the vitality of the human body. B complex is indispensable in maintaining cellular biochemical reactions, especially vitamins B1, B6, B12, folic acid and nicotinic acid, which play an important role in relieving stress.
#Food sources rich in vitamin B complex
Almost all natural foods contain these nutrients. In health care products, these vitamins usually appear together with other B vitamins; and in daily diet, the following foods are good sources of vitamin B complex:
## Vitamin B foods
- **B1**: It is mostly found in whole grains such as brown rice, oats, corn, etc., as well as lean meat.
- **B2**: Milk, dairy and egg products, liver, clams and dark green vegetables are rich in it.
- **B6**: lean meat, liver, cabbage, eggs and beans, wheat germ, oats and nuts such as peanuts.
- **B12**: found in animal foods such as beef, pork, chicken, clams, fish, milk, eggs and their products.
- **Nicotin (B3)**: Rich in animal liver and lean meat, it is also found in other foods such as dairy products, eggs, nuts and whole grains.
- <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B Group Benefits</a>**Folic Acid (B9)**: Mainly found in dark green vegetables such as spinach and broccoli, and orange vegetables such as carrots and pumpkin. In addition, liver, beans, whole wheat and nuts also contain folic acid.
#Who needs to supplement vitamin B complex?
Vitamin B complex nutrients are widely found in many natural foods, but if you have a picky eating habit or don't consume enough, you are likely to be deficient. The following groups should consider supplementing with B nutrients:
- Often stay up late to work overtime, long working hours
- People who have high stress in life (such as academic, mental or emotional)
- People who eat out and have an unbalanced diet are prone to malnutrition
- Vegans: Because B12 is mainly found in animal foods
- Alcoholics: B complex can help metabolize alcohol
- Mature silver-haired people: Elderly people have limited ability to absorb B12 due to their atrophied stomachs.
- Pregnant women: B complex can relieve discomfort during pregnancy
#Side effects of vitamin B complex
Vitamin B complex is a water-soluble ingredient and usually does not cause serious side effects at normal doses. However, long-term or excessive intake may cause symptoms such as dizziness, frequent urination, black stools, constipation, diarrhea, abdominal pain, nausea, vomiting, skin flushing, blurred vision, itching, liver damage, high blood sugar, nerve damage, photosensitivity, skin pain, etc. If severe conditions occur, discontinue use immediately and seek medical attention if symptoms persist.
#How to choose vitamin B complex correctly?
- **Clear labeling**: Ingredients, dietary recommendations, capsule ingredients, manufacturing expiration date and other information must be clearly labeled.
- **Supplement multivitamin**: Choose a multivitamin that contains multiple vitamins for more effective absorption.
- *<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b group</a>*Inspection report guarantee**: Choose products that have passed international and Taiwan certifications (such as SGS heavy metal, pesticide and plasticizer inspections) to ensure safe consumption.