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B-Complex Vitamins: Benefits, Side Effects and Dosage

Published : Jan 19, 2022 2 mins read Updated On : Nov 25, 2022

B-Complex Vitamins

Vitamin B is a water-soluble vitamin that helps in cell metabolism and the synthesis of red blood cells. There are eight chemical compounds that share a similar name but are chemically different. A dietary supplement that contains all eight is called a vitamin B complex supplement. Each vitamin B either is a cofactor for a key metabolic process or is a precursor needed to make one.

Vitamin B complex consists of vitamin B1, B2, B3, B5, B6, B7, B9 and B12. Let us understand each of them in detail. There are many health benefits of consuming vitamin B for human health.

Vitamin B1 (Thiamine)

Vitamin B1 plays an important role in metabolism by converting nutrients into energy. The most common foods, which have a high amount of vitamin B, are pork, sunflower seeds, and wheat.

Vitamin B2 (Riboflavin)

The main role of vitamin B2 is to convert food into energy and act as an antioxidant. Foods that have a high amount of vitamin B2 are meat, beef, and mushroom.

Vitamin B3 (Niacin)

Vitamin B3 helps in cellular signaling, metabolism, and DNA production and repair. The food that is rich in vitamin B3 is chicken, tuna, and lentils.

Vitamin B5 (Pantothenic acid)

Just like other vitamin B, pantothenic acid also converts food into energy. It is also involved in hormones and cholesterol production. Food common for vitamin B5 is liver, fish, yogurt, and avocado.

Vitamin B6 (Pyridoxine)

Vitamin B6 helps in amino acid metabolism, red blood cell production, and the transmission of neurotransmitters. Foods with a high level of vitamin B6 are chickpeas, salmon, and potatoes.

Vitamin B7 (Biotin)

Vitamin B7 is very important for carbohydrates and fat metabolism. It also regulates gene expression. Foods that you should consume to get vitamin B7 are egg, cheese, and liver.

Vitamin B9 (Folate)

Vitamin B9 is essential for cell growth, amino acid metabolism, the formation of red and white blood cells, and proper cell division. Vitamin B9 is commonly found in green vegetables, liver, and beans.

Vitamin B12 (Cobalamin)

Vitamin B12 is a key for neurological function, DNA function, and red blood cells. It is found in meats, eggs, seafood, and dairy. A deficiency of vitamin B12 can cause anemia or nervous system injury it can also lead to a reduction in healthy blood cells.

Recommended Dosage for vitamin B

B-Complex Vitamins: Benefits, Side Effects and Dosage

Side effects of B complex Vitamins

  • Despite being water-soluble vitamin B complex can have some side effects especially when someone consumes B complex supplements that have a higher amount of vitamin B.
  • High levels of niacin can cause vomiting, high blood sugar levels, skin problem, and liver damage.
  • A high dosage of B- complex can turn urine bright yellow.
  • Some studies also show an excess level of vitamin B-complex may cause nerve damage and skin lesions. 

B-Complex Vitamins Health Benefits

It is well established now that B-complex is essential for your health. You can get vitamin B complex from your daily diet provided it is diverse. B-complex supplements are important in fulfilling your required RDA of vitamin B. There are vegan supplements available that can provide 100% of RDA.

Soumil Vartak
Soumil Vartak
Fitness and Nutrition

Soumil is a health & wellbeing enthusiast whose passion is to explore new about fitness. He enjoys writing about health, fitness, nutrition and anything related to health. His technical knowledge o... Read More

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