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.
The B group of vitamins plays an important role in maintaining the proper functioning of the body. The B group vitamins are essential and very essential in converting the food we eat into energy. And it helps us maintain the level of activity and vitality throughout the day.
While many of the B vitamins work together, each type of B vitamin has its own significance, from promoting healthy skin and hair to preventing memory loss or migraines.
Types of B vitamins, health benefits of each type, and important sources
(1) -Vitamin B1 (thiamine),its health benefits and its most 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.
Among the food sources rich in vitamin B1:
Whole grains, peanuts, spinach.
(2) – Vitamin B2 (riboflavin), its health benefits and its most important sources:
– This type of B vitamin is a powerful antioxidant.
– Fights free radicals that damage cells.
Benefits of Vitamin B2 (Riboflavin)
- 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.
Some of the sources rich in vitamin B2:
Almonds, rice, milk, yogurt, eggs, spinach, and soybeans.
(3) – Vitamin B3 (niacin), its health benefits and its most important sources:
It is also called nicotinic acid or niacin.
Benefits of Vitamin B3 (Niacin):
- 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.
Among the food sources rich in Vitamin B3:
Red meat, milk, eggs, green leafy vegetables, legumes.
(4) – Vitamin B5 (pantothenic acid, its health benefits and its most important sources:
The body needs this type of vitamin B to perform many of the vital reactions that cells do daily.
Vitamin B5 metabolizes fats and carbohydrates and turns them into energy.
It is also necessary for the production of sex hormones such as testosterone, and hormones related to stress, in addition to promoting the growth process.
Benefits of Vitamin B5 (Pantothenic Acid):
- 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.
Some of the sources rich in vitamin B5 include:
Avocado, broccoli, yogurt, eggs, meats, legumes, dairy products, potatoes, and whole grains. You can find low amounts of Vitamin B5 in almost every food.
(5) – Vitamin B6 (pyridoxine), its health benefits and its most important sources:
The body needs vitamin B6 , because it is necessary to perform more than 100 vital reactions , within the cells of the body.
Benefits of Vitamin B6 (Pyridoxine):
- 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.
Some of the sources rich in vitamin B6 include:
Chicken, tuna, lentils, cheese, brown rice, carrots, sunflower seeds, potatoes, fruits except for citrus fruits, in addition to meat and fish.
(6) – Vitamin B7 (biotin), its health benefits, and the most important sources:
It is also called the beauty vitamin.
Benefits of Vitamin B7 (Biotin):
- 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.
Among the food sources rich in vitamin B7:
Chicken, Fish, Potatoes, Egg Yolks, Cauliflower, Nuts.
(7) – Vitamin B9 (folate), its health benefits, and the most important sources:
It is also known as folic acid or folate. It is the synthetic formula used in nutritional supplements and fortified foods such as grains.
Benefits of Vitamin B9 (Folic Acid):
- 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).
What are the benefits of folic acid for hair with shampoo?:
- 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.
What are the benefits of folic acid for white hair (the benefits of vitamin B for white hair)?
A deficiency of some vitamins , may cause early appearance of white hair. so a person may need to treat vitamin deficiency , to prevent premature appearance of white hair.
Folic acid for thinning hair:
Folic acid helps treat the problem of hair loss. as it speeds up the process of production of green blood cells. which leads to improved access to food and oxygen to the hair follicles.
Among the food sources rich in vitamin B9:
Green leafy vegetables, sugar beet, milk, bulgur and legumes.
(8) – (Vitamin B12 (cobalamin), its health benefits and its most important sources:
Also called cyanocobalamin. Vitamin B12 Benefits:
- 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.
Among the food sources rich in vitamin B12:
Fish, shellfish, eggs, meat, and dairy proudect.
Preventing vitamin B12 deficiency:
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.
Pregnant women and adults over the age of 50 , may need to take vitamin B supplements.
Daily need from vitamin B group
For adults and children over four years old:
| 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. |
For infants and children under four years of age:
| 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. |
Symptoms of deficiency of B vitamins and complications resulting from them
The symptoms of low B group vitamins vary , according to the type of vitamin the body is missing and include the following:
(Insomnia – anemia – skin rashes – mouth ulcers – fatigue and fatigue – memory problems – numbness or numbness in the extremities).
May lead to beriberi. It is a disease that affects the heart, digestive system and nervous system. This disease is found in individuals who are malnourished, or who suffer from alcohol poisoning (excessive alcohol intake).
Symptoms of beriberi include:
Difficulty walking. Lack of feeling in the hands and feet.
Paralysis in the lower leg.
It may also lead to myocardial infarction.
Not getting enough vitamin B3 leads to pellagra.
Symptoms of the disease include the following: Physical and psychological difficulties:
(Diarrhea – inflammation of the mucous membranes – dementia or Alzheimer’s disease, and a person also gets pellagra when the body cannot absorb enough vitamin B3, due to excessive alcohol consumption).
Vitamin B6 deficiency:
It is considered rare, but if it is low in the body, it leads to anemia, depression and confusion.
Vitamin B9 deficiency:
It leads to fetal malformations, especially in the nervous system.
Vitamin B12 deficiency:
The number of individuals affected is 10-15%. The reason is sometimes due to the presence of health problems. that affect the body’s ability to absorb vitamin B12, as is the case in the case of pernicious anemia.
some digestive disorders that prevent the absorption of vitamin B12, such as Crohn’s disease. The treatment requires high doses of intramuscular injections of B12 vitamins.
Vitamin B12 deficiency leads to anemia. Symptoms include weakness, fatigue, constipation, weight loss, and loss of appetite.
It may also damage the nervous system and cause depression, confusion, and Alzheimer’s.
Symptoms of vitamin B12 deficiency include:
– Constipation – fatigue and fatigue – loss of appetite – mouth ulcers – megaloblastic anemia, which is the occurrence of abnormalities of the red blood cells.
Damage to the nervous system resulting in numbness in the extremities. problems with balance, memory loss, confusion, depression, dementia.
– Weight loss
And for children, it causes a delay in learning.
Symptoms of an increase in the proportion of B vitamins
As I mentioned earlier, the additional amount of B group vitamins is excreted in the urine. And do not cause harm to the body. However, if the intake is high, it causes the following symptoms:
High blood sugar.
Skin problems.
It may also lead to liver and heart complications.
High levels of vitamin B3 lead to nausea and vomiting and increase the risk of stomach ulcers.
If the patient is undergoing chemotherapy, folic acid interferes with it.