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Why are B complex Vitamins important to your health?

Why are B complex Vitamins important to your health? 

A vitamin B complex capsule may be very important for maintaining good health and wellness. Vitamin B complex comprises of 8 vitamins, namely B-1 (Thiamine), B-3 (Niacin), B-2 (Riboflavin), B-5 (Pantothenic Acid), B-7 (Biotin), B-6 (Pyridoxine), B-9 (Folic Acid), B-12 (Cobalamine) and others. Each of these vitamins is hugely essential for regulating overall functions of the body. 

If you were checking out the best multivitamin tablets for women in India and also for men, you may consider B complex Vitamin supplements. 

Key Benefits for the Body 

Vitamin B complex capsules may help in maintaining good health and overall wellbeing. These vitamins are regarded as the foundation or building blocks for a healthy body and immune system and directly impact brain functioning, energy levels and metabolism of cells as well. Here are some other benefits of these vitamins that you must know about: 

  • Red blood cell growth
  • Higher energy levels
  • Improved eyesight
  • Healthy functioning of brain
  • Better cell health
  • Improved Digestion
  • Proper functioning of Nerves
  • Better appetite
  • Production of cholesterol and hormones
  • Improved muscle tone
  • Better cardiovascular health

Women who take Vitamin B complex tablets may also benefit from fetal brain development support along with lower birth defect risks when they are pregnant, as per several studies. For those who are expecting, these vitamins may help in enhancing energy levels while easing out nausea and lowering preeclampsia risks. Men may benefit from enhanced testosterone levels which naturally reduce with the onset of age. They may also help with muscle building and higher strength. 

Dosage and other aspects worth noting 

Women should consume B complex vitamins in the following doses: 

  • B-1- 1.1 mg (milligrams)
  • B-2- 1.1 mg
  • B-3- 14 mg
  • B-6- 1.3 mg
  • B-5- 5 mg 
  • Folic Acid- 400 mcg
  • Biotin- 30 mcg
  • B-12- 2.4 mcg

Men should consume B complex vitamins in the following doses: 

  • B-1- 1.2 mg
  • B-3- 16 mg
  • B-2- 1.3 mg 
  • B-6-1.3 mg
  • B-5- 5 mg 
  • Folic Acid- 400 mcg
  • Biotin- 30 mcg
  • B-12- 2.4 mcg 

Medical practitioners will be able to provide accurate information and instruction regarding daily dosage. You should avoid these supplements and consult your doctor about your intake of Vitamin B if you have the following conditions: 

  • Crohn’s disease
  • Celiac Disease
  • HIV
  • Kidney ailments
  • Alcohol Dependence
  • Ulcerative Colitis
  • Rheumatoid Arthritis
  • Inflammatory Bowel Disease

Identifying deficiencies- A handy guide

These symptoms will help you identify common deficiencies of Vitamin B- 

  • Rashes of the Skin
  • Scaly skin on the lips
  • Cracks around your mouth
  • Swollen tongue
  • Anemia
  • Fatigue
  • Weakness
  • Confusion
  • Depression or Irritability
  • Abdominal cramps
  • Nausea
  • Constipation
  • Diarrhea
  • Tingling in the feet/hands and numbness

Natural sources

Along with supplements, you can get B complex vitamins from the following sources: 

  • Cheese
  • Milk
  • Liver & Kidney
  • Eggs
  • Meat like Red Meat and Chicken
  • Fish like Salmon, Tuna and Mackerel
  • Shellfish like Clams and Oysters
  • Kale and Spinach among other dark green vegetables
  • Cereals and whole grains
  • Vegetables like Avocados, Beets and Potatoes
  • Beans like black beans, kidney beans and chickpeas
  • Seeds and Nuts
  • Fruits like watermelon, banana and citrus
  • Blackstrap molasses
  • Soy products including Tempeh and Soy milk
  • Nutritional yeast and Yeast
  • Wheat germ

Supplements are handy when you do not get ample B complex vitamins through your daily dietary intake. They are also necessary once you are pregnant, start aging, consume a predominantly vegetarian or vegan diet or have specific chronic health issues. Consult your medical practitioner for the best way forward.