Vitamin B Complex

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What is vitamin B complex?

Vitamin B complex is a combination of eight B vitamins used to help with Athletic Performance, Bulimia, Common Cold, Food Poisoning, GI Diseases, Heat Exhaustion, and Illness Recovery. To be specific, these vitamins include:

B-1 (Thiamine): helps your body turn food into energy
B-2 (Riboflavin): supports cellular functions that produce energy and red blood cell production within your body
B-3 (Niacin): helps relieve arthritis, lower cholesterol, and improve brain function
B-5 (Pantothenic Acid): vital; supports blood cell production and helps convert food into energy
B-6 (Pyridoxine): helps create neurotransmitters like serotonin and dopamine and turn food into energy
B-7 (Biotin): helps convert food to energy within your body
B-8 (Folic Acid): supports cell growth and DNA formation
B-12 (Cobalamin): helps the body produce red blood cells, supports brain function, and improves nerve tissue health

What are the benefits of vitamin B complex?

As the result of a mix of B vitamins, vitamin B complex has a variety of benefits. For instance, vitamin B complex helps your body fight infections and promote:

Cardiovascular health
Cell growth
Energy levels
Good digestion
Good eyesight
Healthy appetite
Muscle tone
Production of cholesterol and hormones
Proper brain function
Proper nerve function
Red blood cell production

How does vitamin B complex affect men and women differently?

Although vitamin b complex has the same benefits in both men and women, there are certain advantages for each. For example, this supplement is great for women that are pregnant or breastfeeding. In fact, it reduces the risk of birth defects by supporting fetal brain development. Plus, it eases nausea, improves energy levels, and reduces the risk of preeclampsia developing. On the contrary, vitamin B complex may increase testosterone levels, muscle tone, and strength.

How much vitamin B complex should you take?

The amount of recommended daily vitamin B complex differs between men and women.

On one hand, experts suggest that men take these daily dosages of each vitamin:

B-1: 1.2mg (milligrams)
B-2: 1.3mg
B-3: 16mg
B-5: 5mg
B-6: 1.3mg
B-7: 30mcg (micrograms)
B-8: 400mcg
B-12: 2.4mcg

On the other hand, women should take the following amount of each vitamin daily:

B-1: 1.1mg (milligrams)
B-2: 1.1mg
B-3: 14mg
B-5: 5mg
B-6: 1.3mg
B-7: 30mcg (micrograms)
B-8: 400mcg
B-12: 2.4mcg

Pregnant women and older adults require a higher intake of vitamin B complex each day. However, consult your doctor for your unique dosage needs. In addition, speak with your doctor before taking this supplement if you have the following medical conditions:

Alcohol dependency
Celiac disease
Crohn’s disease
HIV
Inflammatory Bowel Disease (IBD)
Kidney conditions
Rheumatoid arthritis
Ulcerative colitis

How do you know if you aren’t getting enough B vitamins?

In most cases, people get the proper amount of B vitamins through a balanced diet. However, others may not. As a result, they experience:

Abdominal cramps
Anemia
Confusion
Constipation
Cracks around their mouth
Depression
Diarrhea
Fatigue

Irritability
Numbness or tingling in the feet or hands
Rashes on the skin
Scaly skin on the lips
Swollen tongue
Weakness

Make an appointment with your doctor if you are experiencing these symptoms without knowing why. Oftentimes, deficiency symptoms overlap with other conditions. So, your doctor will need to make a diagnosis before advising what to do next.