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Vitamin B Complex - Function, Deficiency, and Recommended Daily Intake
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Vitamin B Complex

What is Vitamin B Complex?

The vitamin B-complex; is referred to all essentially known water-soluble vitamins except for vitamin C. They include: Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin or vitamin H), Vitamin B9 (folic acid), Vitamin B12 (cobalamins).

Choline and Lecithin is also within the vitamin B complex and are therefore included.

Each B vitamin has its own unique properties and biological role to play. Read more about each vitamin separately.

What does Vitamin B Complex do?

B vitamins are essential for growth, development, and a variety of other bodily functions. They work toward giving you the benefits of optimal health by helping to; enhance your immune system, promote the proper functioning of the nervous system, aid in the maintenance of your metabolic rate, and increase the rate of cell growth and division in the body. B-Complex providing all eight necessary B vitamins; are extremely involved in enzyme activity and are needed for converting food into energy. B vitamins are an important part of the diet and are needed to help avoid many health problems. They are also crucial to the health of the cardiovascular system, as well as the DNA’s synthesis.

Where is Vitamin B Complex found?

All of the B vitamins are found in large quantities in yeast, liver, eggs, vegetables, and they are present separately or in combination in many foods.

What happens when someone is deficient of B-Complex?

Several of the B complex vitamins are essential to the health of the skin. Being deficient in the B vitamins may cause numerous symptoms that involve the skin, such as eczema, frequent bruising, dermatitis, cracks at the corners of the mouth, wounds that require a long time to heal, and dry skin. Lack of B-Complex can also cause fatigue-related symptoms. Lack of coordination, muscle weakness, and muscle mass deduction, are possible symptoms as well. Not to mention, joint pain and muscle soreness can occur. In certain cases of deficiency, tingling and/or numbness in the toes and/or fingers can occur. Along with skin disorders and fatigue, additional symptoms of deficiency may develop such as depression, mental effects like confusion, insomnia, headaches, or irritability. An increased sensitivity to light along with anemia, are also common symptoms of having a vitamin B deficiency. Symptoms in the gastrointestinal area, such as nausea, diarrhea, abdominal pain, or vomiting, may develop as well. However, consuming too much of the vitamin may increase blood sugar levels so always consult your physician.

Helpful food sources, supplements and additional benefits of Vitamin B Complex

In addition to those sources listed above, other sources of vitamin B include: bananas, potatoes, chili peppers, lentils, vegemite, tuna, beans, eggs, cereals, nuts, oatmeal, some energy drinks, tomato juice, and even chicken breast,.
Studies show that if you’re not receiving enough B vitamins from your daily diet, taking supplements containing certain B vitamins may benefit your health and although few have tested the effects of taking a B complex supplement, research shows that B complex supplements can reduce the inflammation in patients on dialysis and encourage periodontal healing.