Vitamins B-Complex: Micronutrients for your body
We all are aware that without vitamins our body cannot walk even a single step. Vitamins B-Complex micronutrients are very much important for us to remain healthy and energetic. Today we will get to know about Vitamins B-Complex or micronutrient sources, their function and what symptoms we see when they go below the desired quantity and how much we should take them on a daily basis.
What is Vitamins B-Complex and who should take it?
Vitamins B-Complex is a group of micronutrients that help to maintain our body in a healthy condition. They are vital for the body and play a significant role to keep us healthy and fulfill the body’s demands. They are water-soluble, which means our body does not store fat-soluble vitamins. You need to take it on a daily basis to maintain your health and energy.
Vitamin B-complex should have in our daily diet. If its deficiency is not achieved by our regular diet, then we need supplements. The most need is when a person is ill due to a particular medical condition or his/her health is not good due to excessive alcohol.
It is usually more needed in a pregnant woman or having a major health condition, age factor, or genetic issue.
Vitamin B-complex must be taken in these conditions.
These days our diet and lifestyle have become such that almost everyone has started falling short of it and our doctors recommend taking a B-complex supplement after the age of 30.
B-Complex: Sources, Functions & Daily Intake
Vitamin B1
The chemical name of Vitamin B1 is Thiamine. It’s a water-soluble vitamin.
Best Sources are: It is easily available in cereal grains, yeast, banana, pea, oranges, liver, nuts, sunflower seeds, asparagus, potatoes, cauliflower, and kale.
Function: It is responsible for producing various enzymes that help to break down blood sugar and subsequently transform carbohydrates into energy. It maintains healthy skin and proper blood circulation and helps control cholesterol.
Deficiency Symptoms: Those who got frequent bruising suffers from heavy menstrual flow and excessive bleeding from wounds are more prone to have low levels of Vitamin K.
Daily Intake: The recommended dose of Male is 1.2mg (milligrams) and for females is 1.1mg. For Pregnant and lactating women it may be increased to 1.4 Mg.
Vitamin B2
It is also known as Riboflavin. It’s a water-soluble vitamin.
Best Sources: These include milk, eggs, bananas, yogurt, meat, fish, green beans, okra, asparagus, and mushrooms.
Function: It collaborates with other vitamins to nourish cells and tissues. It is essential for the growth and development of the body and mind. Vitamin B12 also helps to keep red blood corpuscles (RBC) healthy and maintained.
Deficiency Symptoms: The symptoms include swelling of gums, ulcers in the mouth, and inflammation in the throat and on the lips.
Daily Intake: The recommended dose of Male is 1.3mg (milligrams) and for females is 1.1mg. For Pregnant and lactating women it may be increased to 1.4 Mg.
Vitamin B3
It is also known as Niacin and Niacinamide. It’s water-soluble.
Best Sources: It is easily available in chicken, saltwater fishes, turkey, eggs, milk, tomatoes, leafy vegetables, carrots, broccoli, nuts, tofu, and lentils.
Function: The main function of this vitamin is to support cells to grow. It helps in the utilization of proteins and fats in our bodies. It also maintains skin and hair healthy and shiny.
Deficiency Symptoms: The symptoms include rashes, scaly skin, diarrhea, skin changes, and an upset intestine.
Daily Intake: The recommended dose for Male is 16mg (milligrams) and for females is 14mg. For Pregnant and lactating women it may be increased to 18 Mg.
Vitamin B5
The chemical name of Vitamin B5 is Pantothenic acid. It’s water-soluble.
Best Sources: You can easily get it for peanuts, broccoli, eggs, chickpeas, mushrooms, whole grains, avocados, sunflower seeds, and yogurt.
Function: The main function is to produce energy in the body and maintain hormone levels. It also acts as an anti-inflammatory agent and helps in the wound healing process.
Deficiency Symptoms: The symptoms include tingling and sensation in arms and legs, insomnia, depression, and sometimes vomiting tendency.
Daily Intake: The recommended dose for Male/Female is 5 – 10mg (milligrams).
Vitamin B6
It is also known as Pyridoxine, Pyridoxamine, Pyridoxal. It’s water-soluble.
Best Sources: The best way to get it is from Oats, Banana, Chickpeas, Chicken, Beef Liver, and Nuts.
Function: It is primarily responsible for RBC formation in the blood and is very much required for brain growth and function.
Deficiency Symptoms: Low levels of Vitamin B6 may lead to anemia, depression, seizures, confusion, and neuropathy.
Daily Intake: The recommended dose for Male/Female is 1.3 – 1.7mg (milligrams).
Vitamin B7
It is also known as Biotin. It’s water-soluble.
Best Sources: It is found in liver, egg yolk, spinach, sweet potatoes, avocados, broccoli, cheese, and nuts.
Function: The main function is to help the body to metabolize protein, fats, and carbohydrates. It also boosts keratin, a structural protein that helps to improve our skin, hair, and nails.
Deficiency Symptoms: If it is found on the lower side your skin gets scaly, hair fall, lethargic feeling. Sometimes we may have dermatitis and inflammation in our bodies.
Daily Intake: The recommended dose for Male/Female is 30 mcg (micrograms).
Vitamin B9
It is also known as Folic Acid. It’s water-soluble.
Best Sources: You can get it from green leafy vegetables, sprouts, beans, legumes, fortified grain products, peas, and sunflower seeds. There are several fruits and fresh fruit juices that contain a moderate amount of Vitamin B9.
Function: It is essential for the synthesis of DNA and RNA. It helps in rapid cell division and the formation of red blood cells. Also required for brain function.
Deficiency Symptoms: Low levels of Vitamin B6 may lead to anemia, depression, seizures, confusion, and neuropathy.
Daily Intake: The recommended dose for Male/Female is 400 mcg (micrograms). Those women who become pregnant may be advised to take it up to 100 mcg.
Vitamin B12
It is also known as Cyanocobalamin, Methylcobalamine, and Hydroxycobalamine. It’s water-soluble.
Best Sources: The best way to get it is from Oats, Banana, Chickpeas, Chicken, Beef Liver, and Nuts.
Function: It is essential for red blood formation and essential for a healthy nervous system. It is good for those who have neurological disorders and anemia.
Deficiency Symptoms: Low levels of Vitamin B12 may lead to the yellowing of the skin, swollen tongue, tingling sensation in hand and feet, mouth ulcers, anemia, depression, and drowsiness.
Daily Intake: The recommended dose for Male/Female is 2.4 mcg (micrograms). In certain medical conditions, it can be taken up to 10,000 mcg but strictly in medical supervision.
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