Earlier, maybe a century ago, if had you asked about what is necessary for a human body, you could’ve heard numerous names of fruits, vegetables, exercise, etc. But as science has advanced, we no more talk in terms of fruits and vegetables, we talk in terms of vitamins and minerals. Suffering from anemia? It could be iron, Vitamin B, copper, or folate deficiency. Today, we know more names of vitamins than we know of fruits. And considering that not all of us hold a medical background, it could be quite confusing. Take Vitamin B-Complex for example. What is it? What are its uses, benefits, risks, and sources? Let’s learn about it in depth.
What is Vitamin B-Complex?
Consider this as an 8-headed hero who helps you deal with numerous health issues. Vitamin B-Complex is a group of eight essential vitamins that play a vital role in maintaining good health. These vitamins include:
• B1 (thiamine),
• B2 (riboflavin),
• B3 (niacin),
• B5 (pantothenic acid),
• B6 (pyridoxine),
• B7 (biotin),
• B9 (folate),
• and B12 (cobalamin).
Each of these vitamins has its own unique benefits and functions within the body. But as you’ve noticed, the numbers 4, 8, 10, and 11 are missing. Why is it so? We’ll talk about it, but before that, let’s learn about the benefits that these vitamins offer.
Benefits of B-Complex
If you’ve recently been finding it hard to walk, hold a cup of tea or coffee, climb stairs, etc. it could be that you suffer from a B-complex deficiency. Vitamin B-Complex plays a crucial role in energy production, metabolism, and the formation of red blood cells. Not only this, but it also helps support healthy brain function, promotes healthy skin and hair, and supports the immune system.
Some studies have shown that vitamin B-Complex may help reduce the risk of certain health conditions such as heart disease, stroke, and some types of cancer. No wonder many doctors suggest taking these complex yet crucial vitamins in form of supplements. But supplements are not always the best sources to go for. Whenever possible, one must always try to get these essential nutrients from natural sources as our bodies are adapted to them. So, what are some natural sources of Vitamin B-Complex?
Natural Sources of Vitamin B-Complex
While vitamin B-Complex supplements are widely available, it's always best to get your nutrients from whole food sources whenever possible. Some of the best natural sources of vitamin B-Complex include:
• leafy greens such as cabbage, kale, spinach, etc.
• whole grains,
• nuts and seeds,
• dairy products,
• and animal products such as meat, fish, and eggs.
Having a diet rich in fruits and vegetables allows us to gain the blessings of nutrients that our bodies need to function well. But, there remains this question: when to go for B-complex supplement?
Who Needs Vitamin B-Complex Supplements?
While most people can get all the vitamin B-Complex they need from a balanced diet, certain individuals may benefit from taking supplements. Those who practice vegetarian or vegan diets need to go for supplements as these diets sometimes fail to provide enough B-complex. This happens because those who follow a vegetarian diet do not consume enough fruits and vegetables as required. Apart from it, older adults and people with certain medical conditions that may affect nutrient absorption need it too.
How Much Vitamin B-Complex Do You Need?
The recommended daily intake of vitamin B-Complex varies depending on age, gender, and other factors. However, in general, adults need around 2.4 mcg of vitamin B12, 400-800 mcg of folate, and varying amounts of other B vitamins each day.
It's always best to consult with a healthcare professional to determine your specific nutrient needs. Also, when buying b-complex supplements, always purchase quality supplements as poor-quality supplements can lead to health issues. Know your brand and look into free Shopify alternatives that deal in health and beauty products.
Macro and micronutrients help our bodies perform necessary functions. While supplements are available, it's always best to get your nutrients from whole food sources whenever possible. No matter what profession or age you belong to, vitamin B-Complex is definitely worth considering. So, go ahead and add some leafy greens, whole grains, and nuts to your diet and start reaping the benefits of this amazing nutrient complex!
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