Before we start, it is better to understand the basic profile of the vitamin B complex Benefits and the names of its members.
Benefits of Vitamin B Complex
It is a combination of 8 vitamins which are as follow
- B-1 (thiamine)
- B-2 (riboflavin)
- B-3 (niacin)
- B-5 (pantothenic acid)
- B-6 (pyridoxine)
- B-7 (biotin)
- B-9 (folic acid)
- B-12 (Cobalamin)
There is not just one, but multiple functions are attached to this Vitamin B complex group.
1. B1 (Thiamine)
When your body faces a deficiency of thiamine, chances are you will experience issues of memory loss, weakness, tiredness, different cardiovascular signs, and irritation.
Some of the familiar food sources to improve thiamine are tuna, mussels, rice, whole grain items, trout, and black beans.
Having the right ratio of Thiamine makes it possible for you to experience better muscle, brain and nerve health.
2. Vitamin B2 (Riboflavin)
Riboflavin deficiency is a widespread thing and to keep this deficiency at bay; it is pivotal to consume B2 in the potency of 1.3 mg for men and around 1.1 mg for women.
However, pregnant women need it in the strength of 1.4 mg per day. Nursing mothers need it even more potency. A nursing mother needs it around 1.6 mg daily.
It is not a hard thing to get Riboflavin. As a matter of fact, this riboflavin can readily be available in natural food sources like dairy products, meat, and vegetable with green parts or nuts.
Moreover, Riboflavin is an essential member of the vitamin B complex family because it has the tendency to break down fats, proteins, and carbohydrates that are the main component of your daily food.
In short, Riboflavin helps in the metabolism of these macronutrients.
Additionally, it is a great substance for improving gut lining, the health of blood cells as well as for better function of the skin.
It can also work wonders for muscle cramps and better energy surge.
3. Vitamin B3 (Niacin)
According to a few studies, Vit B3/ Niacin can bring betterment in the condition of erectile function whereas it also has the right kind of effects to offer when it comes to hormonal balance that is relevant to sex and stress.
This Vit B3 Niacin/ Nicotinic is likely to decompose our food into the source of energy that we can use.
Females usually need around 14 mg per day of niacin if they are older than 14 years whereas in male teenagers of the same age require it around 16 mg.
For attaining this member of vitamin B Complex family, you can opt for food items like bread, dairy items, and meat of different categories, nuts, and legumes.
However, a deficiency of this vital vitamin B complex member means that you may suffer Pellagra.
Signs of pellagra disorder include both mental and physical issues (dementia, diarrhea, and mucous membrane inflammation, etc.).
Moreover, when your body is not able to absorb Niacin due to alcoholism, it is likely to experience a disorder of pellagra. Additionally, there are some other health benefits too that can be found with the use of niacin.
4. Vitamin 5 (Pantothenic acid)
People who are older than 14 years need around 5 mg Pantothenic acid (B5), as per the statement of the Institute of Medicine (Food and Nutrition Board).
You can find this vitamin B complex member in vegetables (kale, broccoli, and avocado) and whole grain items.
Moreover, Pantothenic acid is part of several biochemical reactions that take place in our body.
Almost all the cells have these biochemical reactions. It can also work well for the decomposition of lipids and carbohydrate molecules into the source of energy.
As it is water soluble, it should be part of daily food intake. Pantothenic acid is cardinal for the human body mechanism.
Pantothenic acid is crucial for the formation of hormones. Additionally, it is also necessary for adequate growth.
5. Vitamin B6 (Pyridoxine)
1.3 mg is a suggestible dosage for young adults to the age of 50, as per the statement of National Institute of Health.
Nursing mother and women, who are pregnant, require high potency of Pyridoxine/ Vitamin B6. For pregnant women and nursing mother the recommended power is 2 mg.
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Speaking of its potency, these are the food items in which you can get vitamin B6.
The importance of Pyridoxine is undeniable as it has the part to play in 100+ enzyme reactions.
Moreover, it can help in the metabolic activity of amino acids that can later be utilized in the formation of RBCs.
Additionally, one of the researches even suggests that it can diminish heart disease risk.
However, some more studies are necessary to advocate this one benefit with confidence.
Despite the fact that it is a rare occurrence that people are Pyridoxine deficient, its deficiency has the chances to trigger issues like irritability, short term memory, bad focus span, and depression.
6. Vitamin B7 (biotin)
Biotin is good for metabolic activity of fat and carbohydrate. Moreover, it also takes part in maintaining gene expression.
Some of the great sources to acquire biotin/ vitamin B7 are liver, salmon (a type of fish), eggs, yeast, and cheese.
Moreover, Biotin can work well for hair growth too.
Having vitamin B complex benefits lets you enjoy all the members of this essential group.
7. Vitamin B9 (folic acid)
Folic acid/ folate/ Vit B9 whatever you may call it, it is one of the cardinal elements of vitamin B complex family that you should have for the proper mechanism of your body.
According to the statement of the Institute of Health, an average adult person needs around 400 mcg per day folic acid.
On the other hand, a nursing mother needs it in the range of 500 micrograms (mcg) daily, whereas teenager females and women need it in the range of 600 mcg daily.
Moreover, in a natural way folic acid is present in abundance.
It is available in fortified foods (like cereals or bread), peas, beans, asparagus, dark green vegetables (leafy) and nuts. It is beneficial for cell division and the production of WBCs.
Its deficiency is a severe case because, in the absence of folic acid, complications in pregnancy period may occur.
Moreover, folate is also necessary for the proper growth of infants.
Having the right ratio can prevent different disorders and severe health condition in a fetus.
Another new study has discovered that a better level of folic acid can increase the chance of baby due to better sperm quantity. However, this claim needs more backup.
8. Vitamin B12 (Cobalamin):
To keep nerve and blood cells, health Cobalamin is the right companion. Its deficiency can cause a decrease in sperm count, and even it can be a reason for the miscarriage.
Furthermore, Cobalamin/ Cyanocobalamin; Breastfeeding mother and pregnant women need around 2.6 micrograms to 2.8 micrograms.
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In normal teens of both gender require 2.4 micrograms in their diet.
Reminder: Cobalamin/Cyanocobalamin is not present in vegetables very quickly. Thus, vegetarians are likely to include a supplement for fulfilling the requirement.
Moreover, the deficiency of this Vit B12 can make you suffer lack of proper appetite, constipation, damage of nerves, dementia, weakness, fatigue, and weight loss.
Vitamin B complex benefits are cardinal part of human body function and the situation is same for both the genders.