New Delhi: Vitamin B complex is a group of B vitamins that play a significant role in maintaining the proper functioning of your body. B complex is composed of eight different B vitamins; each of these essential vitamins supports your overall health and well-being. These vitamins improve your energy levels, cell metabolism, and brain function. Pregnant women are recommended to have B vitamins as these aid in fetal brain development and may reduce the risk of birth defects. It may ease nausea and increase testosterone levels in men.
B vitamins are naturally found in different foods, including milk, eggs, chicken and red meat, fish, dark green vegetables, whole grains and cereals, beans, fruits, nuts and seeds, etc. However, it may not always be possible to meet your daily B vitamin requirements through diet alone. This is when dietary supplements are necessary, and you can purchase B complex capsules, which are available to help you maintain adequate levels of this essential vitamin in your body. Listed below are some notable benefits of B complex that you must be aware of:
1. Boosts your immune system
B complex vitamins, B2 in particular, produce powerful antioxidants, which enhance the immune activity in your body. It helps keep the free radicals away and may prevent a wide range of infections. A deficiency of this vitamin in the body can cause fatigue and impair proper immune response. B2 vitamin improves the body’s ability to produce antibodies and protects against infections that you might get afflicted with in the future.
2. Decreased risk of heart disease
B complex includes B6, B12, and B9 vitamins that promote heart health. B vitamins help in the production of new red blood cells that enhance blood circulation in the body. Adequate intake of B vitamins shows a lower risk of heart disease and it has been linked with reduced occurrence of a stroke. By incorporating these vitamins into your daily routine, you may be able to keep your blood vessels healthy, lower blood clots, and support your cardiovascular health.
3. Improves eye health
B vitamins, B2 specifically, can help alleviate symptoms of migraine, and vitamin B12 and folate may prevent age-related vision loss. Several studies have found that taking B2 supplements in adults may lower the frequency and duration of migraine attacks with no serious side effects. It may also increase energy levels, treat muscle cramps, and have other health benefits.
4. Helps relieve stress
Vitamin B complex consists of the B5 vitamin, which is called “the anti-stress vitamin”. It helps regulate the production of the stress hormone cortisol. You can find vitamin B5 in vegetables, whole-grain cereals, and dairy products. This vitamin enhances your overall mood, and it may reduce anxiety and depression, and studies have also shown that this vitamin improves overall cognitive performance.
5. Treats anaemia
B complex vitamin is made up of several essential vitamins, one of which is Vitamin B12, and it is essential for maintaining healthy nerve cells in the body. People who have developed anaemia and lack healthy red blood cells tend to feel weak. Some symptoms of B12 deficiency include weight loss, loss of appetite, cracked lips or mouth sores, etc. Older adults are more likely to have B12 deficiency. It is necessary to have a diet rich in B12 vitamin; some of the natural sources are dairy products, fish, and meat. B complex vitamin supplements can also be taken under medical supervision.
How much B vitamin does one need?
The ideal daily intake of B vitamins varies depending on an individual’s age, gender, health condition, and more factors. Here is a general idea of the recommended daily dosage of B vitamins:
| Age | B1
Thiamine |
B2
Riboflavin |
B3
Niacin |
B5
Pantothenic Acid |
B6
Pyridoxine |
B7
Biotin |
B9
Folate |
B12
Cobalamin |
| 0-6 months | 0.2 mg | 0.3 mg | 2 mg | 1.7 mg | 0.1 mg | 5 mg | 65 mg | 0.4 mg |
| 6-12 months | 0.3 mg | 0.4 mg | 4 mg | 1.8 mg | 0.3 mg | 6 mg | 80 mg | 0.5 mg |
| 1-3 years | 0.4 mg | 0.4 mg | 5 mg | 2 mg | 0.5 mg | 0.4 mg | 120 mg | 0.7 mg |
| 4-8 years | 0.5 mg | 0.5 mg | 6 mg | 3 mg | 0.6 mg | 0.5 mg | 160 mg | 1 mg |
| 9-13 years | 0.7 mg | 0.8 mg | 12 mg (male) &
9 mg (female) |
4 mg | 1 mg | 0.8 mg | 320 mg | 1.5 mg |
| 14+ years | 1 mg (male) &
0.9 mg (female) |
1.1 mg (male) &
0.9 mg (female) |
12 mg (male) &
9 -11 mg (female) |
5 mg | 1.3 mg (male) &
1.2-1.3 mg (female) |
1.1 mg (male)1-1.1 mg (female) | 320 mg | 2 mg |
*The dosage may slightly differ for pregnant and lactating mothers.
B vitamins offer a variety of health benefits and must be included in your daily diet. This blend of vitamins in the form of supplements can show positive health outcomes. You must always consult a doctor before taking any health supplements. He or she will diagnose your health condition and suggest the appropriate B complex intake. B complex vitamins are water-soluble, and it is not likely that you will get too much of this vitamin from your diet. However, some rare side effects of excess intake may include a loss of feeling in the arms and legs, liver damage, and others. You can also choose to start omega 3 capsules intake to derive health benefits. Make sure to consult a healthcare professional for personalized advice before adding any supplement to your routine.
