B-Complex Vitamins: Benefits, Side Effects and Dosage

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 in 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 anti-oxidant. Foods that have a high amount of vitamin B2 are meat, beef and mushroom.

Vitamin B3 (Niacin)

Vitamin B3 helps in cellular signalling, 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 vitamins 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 acids 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 acids 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. Deficiency of vitamin B12 can cause anaemia or nervous system injury it can also lead to 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 level of niacin can cause vomiting, high blood sugar levels, skin problem and liver damage.
  • 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.

To know more about Vitamin B visit www.fastandup.in 

Soumil Vartak

-Expert and Writer

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