**Nutritionist reveals | 6 major benefits and consumption guidelines of vitamin B complex, these 2 types of people need to pay special attention!
**Nutritionist reveals | 6 major benefits and consumption guidelines of vitamin B complex, these 2 types of people need to pay special attention!
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**Nutritionist reveals | 6 major benefits and consumption guidelines of vitamin B complex, these 2 types of people need to pay special attention! **
What is B complex? What is the difference between vitamin B complex and vitamin B group <a href=https://lifenutrients.tw/vitamin_b>b group recommendation</a>?
"Vitamins", as the name suggests, are basic elements needed to maintain life. They are called Vitamin in English, so they are translated as "vitamins". The human body contains 13 kinds of vitamins, namely vitamin A, B (including 8 kinds), C, D, E and K.
B complex (Vitamin B complex) is a collective name for 8 types of B vitamins. It is an indispensable auxiliary factor for the human body and participates in various metabolic processes. These water-soluble vitamins must be obtained through food, including:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (nicotinic acid)
- B5 (pantothenic acid)
- B6 (Pyridoxine)
- B<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b group recommended</a>7 (biotin)
- B9 (Folic Acid)
- B12 (cobalamin)
**What is the difference between comprehensive vitamin B group and vitamin B group? Which one should I eat? **
The main difference between multivitamins and B complex is the different types of vitamins they contain. The effects of B complex are different:
- **Multivitamin**: Includes multiple vitamins (such as vitamin A, C, D, E, K) and some trace minerals (such as calcium, magnesium, copper, selenium, etc.), aiming to fully supplement the various basic nutrients needed by the human body.
- **B group**: The main ingredients are 8 kinds of B vitamins. The ingredients are simple, but the dosage usually makes up for or even exceeds the human body's needs. It specifically supplements the deficiencies to reduce the mental and physical problems caused by nutrient deficiencies.
Whether to choose a multivitamin or a B complex should be determined based on personal needs:
- Multivitamin: Suitable for people who need a variety of nutritional supplements.
- B Group: Suitable for people who need to regulate physiological functions and maintain energetic.
**Six major benefits of vitamin B complex**
Vitamin B group is widely known for maintaining energy metabolism and mental vigor. In fact, it has many important functions for the human body:
1. **Promote normal energy metabolism**
B group is a coenzyme of nutrient metabolism and is involved in the production of intracellular energy. A lack of B vitamins can limit energy production and lead to weakness.
2. **It has <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b group</a> to help smooth circulation**
B6, B9 and B12 can promote the production of red blood cells, help oxygen transportation and improve circulation in the body.
3. **<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>B group effect</a> Improves the health of the nervous system**
B1 and B12 are essential for nervous system function and work synergistically to enhance nerve health.
4. **Promote normal fetal development*<a href=https://medvoyage.tw/b%E7%BE%A4>b group recommendation</a>*
Folic acid is essential for DNA production and is crucial for fetal development during pregnancy.
5. **Maintain skin health**
B3 can stabilize the skin barrier and maintain moisture and elasticity.
6. **Keep your mind active and maintain a good mood**
B complex can help convert energy and produce happy hormones, reducing depression.
**5<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b group recommendation</a> People who are prone to lack of B group**
According to the Ministry of Health and Welfare, the following five groups of people are particularly prone to vitamin B deficiency and are recommended to take appropriate amounts of supplements:
1. Seniors
7<a href=https://medvoyage.tw/b%E7%BE%A4>Group b</a>Women and men over 5 years old are prone to deficiency of B3 and B12, and additional supplementation is recommended.
2. **Those who eat out and have an unbalanced diet**
It is difficult to take in a comprehensive amount of B vitamins when eating out, which can easily lead to deficiency.
3. **High pressure and office workers who often stay up late**
B vitamins are an important supplement for those experiencing stress and intense lifestyles.
4. Vegetarian
Vegetarians have limited natural sources of B complex, especially B12, so additional supplementation is recommended.
5. Pregnant women
More folic acid is needed during pregnancy, and diet is difficult to meet the demand, so it is recommended to supplement B group.
**Natural B group foods**
The B group recommended in the daily diet is mostly water-soluble and not resistant to high temperatures. It is recommended to choose fresh, seasonal and less processed foods to retain nutrients.
**Recommended dosage for group b**
According to different age groups and special needs, the recommended daily intake of B group is as follows:
Project | General population | 1 to 3 years old | Pregnant and lactating women
---|---|---|---
B1 | 1.4 mg | 0.6 mg | 1.1 mg
B2 | 1.6 mg | 0.7 mg <a href=https://lifenutrients.tw/vitamin_b>B Group</a> | 1.2 mg
B3 | 18 mg NE | 9 mg NE | 16 mg NE
B5 | 5 mg | 2 mg | 6 mg
B6 | 1.6 mg | 0.5 mg | 1.9 mg
B7 | 30 μg | 9 μg | 30 μg
B9 | 400 μg | 170 μg | 600 μg
B12 | 2.4 μg | 0.9 μg | 2.6 μg
**When should B complex be taken? Can I eat it on an empty stomach? **
Vitamin B group is water-soluble and can be consumed with appropriate amount of boiled water. Can be consumed in divided doses, once every 6-8 hours. For those with sensitive digestive tract or taking multivitamins, it is recommended to take the product after meals.
**Two types of people who are not suitable for consuming B group**
1. **People who take special medication**
Barbiturates, birth control pills and anti-epileptic drugs may interact with group B. It is recommended to consult a medical professional.
2. *<a href=https://healthpulse.tw/vitamin_b>Group B Recommendation</a>* Diabetic patients**
High doses of vitamin B3 may cause blood sugar to rise, so blood sugar needs to be monitored specially.
**Which vitamin B complex should not be taken together with other vitamin B complex? **
Vitamin B complex should not be consumed at the same time as coffee, tea or alcohol to avoid accelerated excretion. It is recommended to wait 1-2 hours before taking B complex supplements.
**Does Vitamin B group have any side effects? **
As long as you follow the recommended daily intake, there are basically no side effects of <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>group b</a>. Vitamin B2 will make urine yellow, this is normal and there is no need to worry.
**How to choose B complex supplements? **
There are many B group products on the market. It is recommended to choose according to the following 5 principles:
1. **Sound 8 types of vitamin B group functions**
2. **Naturally extracted B complex ingredients**
3. **Add compound ingredients to enhance the maintenance effect**
4. Reasonable price
5. **Third-party inspection report**
Make sure the B complex supplement you choose meets these standards to better meet your health needs.
Reference: Ministry of Health and Welfare, "National Dietary Nutrient Reference Intake", 8th edition