**Nutritionist reveals | 6 major benefits and consumption guidelines of vitamin B complex, these 2 types of people need to pay special attention! **
What is B complex? What is the difference between B vitamins and vitamin B complex?
"Vitamins", as the name suggests, are basic elements needed to maintain life. They are called Vitamin in English, so they are translated as "vitamins". There are 13 kinds of vitamins in the human body, namely vitamin A, B (<a href=https://medvoyage.tw/b%E7%BE%A4>B group</a> includes 8 kinds), C, D, E and K.
B group (Vitamin B complex) is the collective name for 8 kinds of B vitamins. It is an indispensable auxiliary factor for the human body and is involved in many metabolic processes. These water-soluble vitamins must be obtained through food, including:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (nicotinic acid)
- B<a href=https://healthpulse.tw/vitamin_b>B group</a> 5 (pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folic Acid)
- B12 (cobalamin)
**What is the difference between comprehensive vitamins and B complex? Which one should I eat? **
The main difference between comprehensive vitamins and B complex is the different types of vitamins they contain:
- **Multivitamin**: Includes multiple vitamins (such as vitamin A, C, D, E, K) and some trace minerals (such as calcium, magnesium, copper, selenium, etc.), aiming to fully supplement the various basic nutrients needed by the human body.
- **B Group**: The main ingredients are 8 kinds of B vitamins. The ingredients are simple, but the dosage usually supplements or even exceeds the human body's <a href=https://healthpulse.tw/vitamin_b>B Group Efficacy</a> needs, specifically supplementing the deficiencies to reduce mental fatigue and physical overdraft problems caused by nutrient deficiencies.
Whether to choose a multivitamin or a B-group should be determined based on personal needs:
- Multivitamin: Suitable for people who need a variety of nutritional supplements.
- Vitamin B Group: Suitable for people who need to regulate physiological functions and maintain mental fullness.
**Six major benefits of Vitamin B group**
Vitamin B group is widely known for maintaining energy metabolism and maintaining mental vigor. In fact, it plays many important roles in the human body:
1. **Promote normal energy metabolism**
B complex is a coenzyme in nutrient metabolism and is involved in intracellular energy production. Lack of B complex will limit the speed of energy production and lead to weakness.
2. **Helps smooth circulation**
B6, B9 and B12 can promote the production of red blood cells, help oxygen delivery, and improve circulation in the body.
3. **Improve the health of the nervous system**
B1 and B12 are essential for nervous system function and work synergistically to enhance nerve health.
4. **Promote normal development of the fetus**
<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group</a>Folic acid is essential for DNA production and is especially important for fetal development during pregnancy.
5. **Maintain skin health**
B3 can stabilize the skin barrier, maintain moisture and elasticity.
6<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b group effect</a>. **Active thoughts and maintain a good mood**
B complex can help convert energy and produce happy hormones, reducing depression.
<a href=https://medvoyage.tw/b%E7%BE%A4>B group recommendation</a> **5 types of people who are prone to lack of B group**
According to the Ministry of Health and Welfare, the following five groups of people are particularly prone to vitamin B deficiency and are recommended to supplement in moderation:
1. Seniors
<a href=https://lifenutrients.tw/vitamin_b>B Group Recommendations</a> Women and men over 75 years old are prone to deficiency of B3 and B12, and additional supplementation is recommended.
2. **Those who eat out and have an unbalanced diet**
It is difficult to take in a comprehensive amount of B group <a href=https://lifenutrients.tw/vitamin_b>B group recommended</a> when eating out, which can easily lead to deficiency.
3. **Office workers with high stress and often staying up late**
Vitamin B group benefits are an important supplement for those under stress and intense lifestyles.
4. Vegetarian
Vegetarians have limited natural sources of B complex, especially B12, so additional supplementation is recommended.
5. Pregnant women
During pregnancy, more folic acid is needed, and it is difficult to meet the demand through diet. It is recommended to supplement B group.
**Natural B group foods<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group recommendations</a>**
Most of the B vitamins in our daily diet are water-soluble and cannot withstand high temperatures. It is recommended to choose fresh, seasonal and less processed foods to retain nutrients.
**Recommended intake amount**
According to different age groups and special needs, the recommended daily intake of B group is as follows:
Project | General population | 1 to 3 years old | Pregnant and lactating women
---|---|---|---
B1 | 1.4 mg | 0.6 mg | 1.1 mg
B2 | 1.6 mg | 0.7 mg | 1.2 mg
B3 | 18 mg NE | 9 mg NE | 16 mg NE
B5 | 5 mg | 2 mg | 6 mg
B6 | 1.6 mg | 0.5 mg | 1.9 mg
B7 | 30 μg | 9 μg | 30 μg
B9 | 400 micrograms | 170 micrograms | 600 micrograms
B12 | 2.4 μg | 0.9 μg | 2.6 μg
**When should B complex be taken? Can I take it on an empty stomach? **
Vitamin B group is water-soluble and can be taken with an appropriate amount of boiled water. Can be consumed in divided doses, once every 6-8 hours. For those with sensitive digestive tract or taking multivitamins, it is recommended to take <a href=https://medvoyage.tw/b%E7%BE%A4>group b recommended</a> after meals.
**2 types of people who are not suitable for consuming B complex**
1. **<a href=https://medvoyage.tw/b%E7%BE%A4>Group b</a> People who take special medications**
Barbiturates, birth control pills, and anti-epileptic drugs may interact with B complex, so it is recommended to consult a medical professional.
2. Diabetics
High doses of vitamin B3 may cause increased blood sugar, so special blood sugar monitoring is required.
**What group B foods cannot be taken together with <a href=https://medvoyage.tw/b%E7%BE%A4>group B foods</a>? **
Vitamin B should not be consumed at the same time as coffee, tea or alcohol to avoid accelerated excretion. It is recommended to wait 1-2 hours before taking B complex supplements.
**Does B group have any side effects? **
As long as you follow the recommended daily intake, there are basically no side effects of <a href=https://lifenutrients.tw/vitamin_b>B complex effects</a>. Vitamin B2 will make urine yellow, this is normal and there is no need to worry.
**How to choose B complex supplements? **
There are many vitamin B products on the market. It is recommended to choose according to the following five principles:
1. **Complete 8 types of B vitamins**
2. **Naturally extracted B complex ingredients**
3. **Add compound ingredients to enhance the maintenance effect<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>bgroup recommendation</a>**
4. Reasonable price
5. **Third-party inspection report**
Make sure the B complex supplement you choose meets these standards and can better meet your health needs.
<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>B group efficacy</a> Reference: Ministry of Health and Welfare "National Dietary Nutrient Reference Intake" 8th Edition