Vitamin B complex
vitamins B complex consists of eight types of vitamins: B1, B2, B3, B5, B6, B7, B9 and B12. And they are one of the vitamins dissolved in water. In the event that an additional amount is obtained more than your body needs. the excess amount is excreted in the urine. But if the additional dose is too high, it causes negative effects.
Types of B vitamins, health benefits of each type, and important sources
Benefits of Vitamin B1 (Thiamine):
- It is often called the anti-stress vitamin , due to its role in protecting the immune system.
- Fights free radicals that damage cells.
- Vitamin B1 helps regenerate cells and strengthen the body’s immunity.
- It also helps in the metabolism of simple carbohydrates intake, and turns them into energy.
- Helps the body use carbohydrates from food , To be used later in energy production.
- Maintains healthy brain, muscles and nervous system.
- It is important for the growth, development, and functioning of cells in the body.
- Helps convert vitamin B6 into an edible form, and also contributes to the production of niacin.
- It is involved in the process of converting food into energy.
- It enters into the process of growth, the production of red blood cells.
- It contributes to maintaining the health of the eyes and the nervous system.
- Maintains the health of blood cells and the inner lining of the digestive system.
- It also prevents signs of premature aging.
- it helps prevent heart disease.
- strengthening the body’s immunity , treating acne , muscle spasms and carpal tunnel syndrome.
- In addition, it is characterized by its active role in the production of red blood cells, which are necessary for the transport of oxygen throughout the body.
But be careful of the sun’s rays , Although exposure to sunlight is important, ultraviolet rays in sunlight reduce levels of vitamin B2 found in food sources. For example, you should buy milk in opaque packages , to keep its vitamin B2 content from breaking down.
- Among the most important benefits of it is the promotion of good cholesterol , and reducing the level of harmful cholesterol in the blood.
- Contributes to converting food into energy.
- It is involved in the production of several types of hormones, such as: Sex hormones
- It is involved in the process of producing , and repairing genetic material (DNA).
- It helps the digestive and nervous system perform vital functions and processes.
- Vitamin B3 deficiency is a rare condition in developed countries. although alcoholism lowers vitamin B3 levels in some individuals.
- Studies have shown that vitamin B5 promotes healthy skin, reduces the appearance of wrinkles, and delays the signs of aging.
- Contributes to the process of converting fats , and carbohydrates in food into energy.
- It is involved in the production of sex hormones , and stress hormones in the adrenal gland.
- Contributes to the production of red blood cells and cholesterol.
The body needs vitamin B6 , because it is necessary to perform more than 100 vital reactions , within the cells of the body.
- Enhances amino acid metabolism and building new red blood cells.
- In combination with vitamin B9 and vitamin B12, vitamin B6 regulates levels of the amino acid homocysteine, which is associated with heart disease.
- Vitamin B6 plays an important role in sleep patterns and mood swings. Because it helps produce the neurotransmitters serotonin, melatonin and norepinephrine, which are responsible for mental states.
- In addition, it reduces inflammatory conditions such as arthritis, rheumatism.
- It helps the body to make use of protein and carbohydrates in foodstuffs. and it also contributes to storing them in the muscles and liver in the form of glycogen.
- It is involved in the formation of neurotransmitters hormones. that affect mood, and hemoglobin (the compound responsible for carrying oxygen, found in red blood cells).
- It is needed by breastfeeding and pregnant mothers. because it plays an important role in the growth and development of the brain.
- It is responsible for the health of hair, skin and nails.
- It improves bone health and promotes growth.
- It also works to regulate blood sugar levels.
- Necessary during pregnancy because it is very essential for the development of the fetus.
- It helps the body convert fats, carbohydrates, and proteins in food into energy.
- It is involved in the synthesis of fatty acids.
It is also known as folic acid or folate. It is the synthetic formula used in nutritional supplements and fortified foods such as grains.
- Vitamin B9 helps improve memory and prevent depression.
- It also enhances the growth stage during pregnancy, and helps prevent malformations of the fetus’ nervous system.
- Promotes red blood cell growth.
- It helps cells make and store DNA.
- It also contributes to reducing the risk of birth defects in fetuses , (when consumed during pregnancy).
- Treating hair problems needs hair care , using a suitable shampoo and conditioner for hair.
- sometimes some who suffer from hair problems may need to take folic acid. which plays an important role in the formation of red blood cells. that deliver oxygen and nutrients to the hair follicles.
- Maintains a healthy nervous system and red blood cells.
- It is involved in the process of forming red blood cells and DNA.
- Necessary for building blood cells and maintaining the health of nerve cells in the body.
- Vitamin B12 works in combination with Vitamin B9 to produce red blood cells.
- Iron element helps in performing its functions. It contributes to the production of hemoglobin (the protein that carries oxygen through the blood).
- considering that vitamin B12 is obtained from animal products only. so vegetarians (who do not eat animal products) suffer from a deficiency of vitamin B12. and they need to make up for the deficiency from nutritional supplements.
A healthy person can get enough of Vitamin B by following a diet. that includes eating foods that contain that vitamin on a regular basis, such as meats, grains, vegetables and fruits.
Daily need from vitamin B group
|Thiamine: 1.5 mg.||Riboflavin 1.7 mg.|
|Niacin 20 mg.||Pantothenic acid 10 mg.|
|Pyridoxine 2 mg.||Biotin 300 mcg..|
|Folic acid 400 mcg.||Vitamin B12 6 mcg.|
|Thiamine 0.5-0.7 mg.||Riboflavin 0.6-0.8 mg.|
|Niacin 8-9 mg.||Pantothenic Acid 3-5mg.|
|Pyridoxine 0.1-0.3 mg.||Biotin 50-150 μg.|
|Folic acid 100-200 mcg.||Vitamin B12 2-3 mcg.|
|Thiamin 1.7 mg.||Riboflavin 2 mg.|
|Niacin 20 mg.||Pantothenic acid 10 mg.|
|Pyridoxine 2 mg.||Biotin 300 mcg.|
|Folic acid 800 mcg.||Vitamin B12 8 mcg.|