Our body is composed of a lot of nutrients and everyday it loses a number of these nutrients as well. the intake of these nutrients is essential for the body in order to maintain the required percentage. So here we are to tell you about one important such nutrient that is known by the name, vitamin B complex. The vitamin B complex is known to be a group of 8, B vitamins that are essential for the body and they go by the names
- B-1 (thiamine)
- B-2 (riboflavin)
- B-3 (niacin)
- B-5 (pantothenic acid)
- B-6 (pyridoxine)
- B-7 (biotin)
- B-9 (folic acid)
- B-12 (cobalamin)
The usage or importance of the vitamin B complex in the body
These B vitamins play and important role in the overall function of your body and they are directly involved in all types of functions of the body, which is why these nutrients play a vital role in the energy levels of the body, brain function and cell metabolism and it is important that you keep a track of the daily dosage of the vitamin B complex that you are taking.
As described earlier, the vitamin B12 is responsible for a lot of things going on inside the human body and here we name them. You would find out that a big percentage of the functions of human body comprise of the vitamin B complex.
These include growth of red blood cells, good eyesight, good digestion, healthy appetite, cardiovascular health, hormones and cholesterol production, cell health, proper nerve function, healthy brain function, energy levels and muscle tone.
It is also known that the breastfeeding mothers and the pregnant women, all need a good intake of vitamin B complex as well because it contributes to the fetal brain development as well as it helps eradicate any chances of risks during the birth defects of a child. Therefore, it is really important to keep track of the vitamin B intake for the women.
On the other hand, this vitamin B complex is also essential for men as it helps enhance the testosterone levels in men which helps increase strength of a man and is known to decrease with age.
So we see that everybody needs to take vitamin B on daily basis but it is always advisable to visit your doctor to ask for the most appropriate dosage for the daily basis. The elderly people and the pregnant women are assumed to need more vitamin B complex compared to the other people but still, it would be wise to go for the amount prescribed by the physician.
How to know if you lack vitamin B12 in your body?
So the next thing that would pop into you mind would be the symptoms for the lack or deficiency of the vitamin B in the body. If your body shows the following, you need to consult your doctor and get examined for the deficiency of vitamin B . The symptoms include:
skin rashes, scaly skin on the lips, numbness or tingling in the feet and hands, irritability or depression, abdominal cramps, cracks around the mouth, swollen tongue, constipation, confusion, diarrhea, weakness, anemia, fatigue and nausea. If any of these symptoms persist, you must visit the doctor and ask for the treatment. It might be the deficiency of vitamin B complex or it could be something else.
How to consume vitamin B complex?
There are a lot of sources of vitamin B in our daily diet and adding them consciously would definitely help fulfill the requirement of the body for these vitamins.
These foods include, milk, cheese, eggs, liver and kidney, whole grains and cereals, vegetables, such as beets, avocados, and potatoes, fish, such as tuna, mackerel, and salmon etc. and many other food items contain a rich amount of vitamin B complex in them.
Other than these, you can also take the supplements for the vitamin B complex. These supplements are often advised by the physician and they help a lot in maintaining the required energy levels in the body.
What are the side effects of vitamin B?
The intake of too much vitamin B complex can cause certain side effects too, so it is important to ensure that you are taking and appropriate amount, which is not above the required level. The side effects might include abdominal cramps, vomiting, increased urination, diarrhea and nausea.
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