Vitamin B and its importance

B vitamins are a group of nutrients that play important roles in your body.

Most people get the recommended amounts of these vitamins only through diet, because they are found in a wide range of foods.

However, factors such as age, pregnancy, dietary choices, medical conditions, genetics, medications and alcohol use increase the body's need for B-complex vitamins.

In such circumstances, it may be necessary to take extra B vitamins.

Nutritional supplements that contain all eight B vitamins are called B-complex vitamins.

What are B-complex vitamins?

B vitamins are soluble in water, which means that your body does not store them. For that reason, it is necessary to take them daily through the diet.

B vitamins have many important functions and are vital for maintaining good health.

B-complex vitamins are:

B1 (thiamine): Thiamine plays a key role in metabolism by helping to convert nutrients into energy. Foods rich in this vitamin are pork, sunflower seeds and wheat germ.

B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods rich in riboflavin include organic meats, beef and mushrooms.

B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production. Niacon-rich foods include chicken, tuna and lentils.

B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body get energy from food and is also involved in the production of hormones and cholesterol. Liver, fish, yogurt and avocado are good sources of this vitamin.

B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the production of neurotransmitters. Salmon and potatoes are good sources of this vitamin.

B7 (biotin): Biotin is necessary for the metabolism of carbohydrates and fats and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best sources of biotin.

B9 (folate): Folate is needed for cell growth, amino acid metabolism, red and white blood cell formation, and proper cell division. It can be found in foods such as leafy vegetables, liver and beans or in supplements such as folic acid.

B12 (cobalamin): Cobalamin is perhaps the best known of all B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is naturally found in animal sources such as meat, eggs, seafood and dairy products.

Although these vitamins share some characteristics, they all have unique functions and are necessary in different amounts.

Who should take B-complex vitamins?

Since B vitamins are found in many foods, you probably do not need additional intake or risk of deficiency, as long as you eat properly.

However, certain circumstances increase the need for vitamin B, making supplements necessary.

During pregnancy, the need for B vitamins, especially B12 and folate, increases to support fetal development.

In pregnant and breastfeeding women, especially those who follow vegetarian or vegan diets, vitamin B-complex supplementation is necessary.

Vitamin B12 or folate deficiency in pregnant and lactating women can lead to severe neurological damage or defects in the congenital fetus or infant.

As you age, your ability to absorb vitamin B12 decreases and your appetite weakens, which makes it difficult to get enough vitamin B12 through your diet.

The body's ability to absorb vitamin B12 from food so that it can be absorbed depends on the adequate amount of stomach acid.

However, it is estimated that 10-30% of people over 50 do not produce enough stomach acid to properly absorb vitamin B12.

Vitamin B12 deficiency is associated with an increased percentage of depression and mood disorders in the elderly.

People with certain health conditions, such as cancer, Crohn's disease, alcoholism, hypothyroidism and anorexia, are more prone to developing nutrient deficiencies, including B vitamins (16, 17, 18, 19, 20).

Benefits of taking vitamin B-complex

Research has shown that taking a B-complex supplement can be helpful even for people who do not have an increased need for these nutrients.

It can reduce stress and increase mood!

B-complex vitamins are often used to reduce fatigue and increase mood.

It can reduce the symptoms of anxiety or depression

B vitamins can also improve the response to treatment when taken in combination with antidepressant drugs.

Recommended dose of B-complex vitamins

Each B vitamin has a certain recommended daily amount that varies depending on gender, age and other conditions such as pregnancy.

For women and men, the recommended daily intake (RDI) for B vitamins is as follows:

Women Men

B1 (Thiamine) 1.1mg 1.2mg

B2 (Riboflavin) 1.1mg 1.3mg

B3 (Niacin) 14mg 16mg

B5 (pantothenic acid) 5mg (no RDI determined) 5mg (no RDI determined)

B6 (pyridoxine) 1.3mg 1.3mg

B7 (Biotin) 30mcg 30mcg

B9 (Folate) 40

0mcg 400mcg

B12 (cobalamin) 2.4mcg 2.4mcg

If you are deficient in B-complex vitamins, you may need to take supplements to make up for the deficiency.

For this reason, it is important to choose a B-complex supplement based on your individual requirements for each B vitamin.

Talk to your doctor about specific nutrient needs based on your age and health.

The recommended intake of B vitamins varies depending on age, nutrient requirements, gender and health status.

Potential side effects

Since B vitamins are soluble in water, it is unlikely that you will take too much through the diet itself or if you take it through supplements according to the instructions.

However, taking supplements that contain excessively high and unnecessary amounts of B-complex vitamins can lead to serious side effects.

High doses of extra B3 (niacin) can lead to vomiting, high blood sugar, flaky skin and even liver damage. In addition, high doses of vitamin B6 can cause nerve damage, sensitivity to light and painful skin lesions.