**What are the benefits of vitamin B complex? Understand the benefits of taking B complex at once**
**What are the benefits of vitamin B complex? Understand the benefits of taking B complex at once**
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**What are the benefits of vitamin B complex? Understand the benefits of taking B complex at once**
Vitamin B complex, also known as vitamin B group (Vitamin B Complex), includes eight different <a href=https://lifenutrients.tw/vitamin_b>B group</a> vitamins, which are:
- Vitamin B1 (Thiamine)
- Vitamin B2<a href=https://healthpulse.tw/vitamin_b>B-complex effects</a> (Riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic Acid)
- Vitamin B12 (cobalamin)
These vitamins cannot be synthesized by the human body and must be obtained through food. B complex often appears together in nature, and <a href=https://healthpulse.tw/vitamin_b>B complex recommendation</a> need to work together to exert their effects.
**The main functions of vitamin B complex**
B group is involved in a variety of biochemical reactions, especially nutrient metabolism. Therefore, insufficient intake may lead to slow metabolism, mental depression, etc. However, direct supplementation with B complex does not usually lead to immediate improvements in mental state. Some people believe that taking B group supplements can significantly improve physical strength and mental state, but this may be a short-term effect, especially in the case of irregular diet, staying up late or overwork. Although supplementing with B complex can temporarily improve the condition, it will still have a negative impact on your health in the long run if your diet and lifestyle are not adjusted.
Functions and benefits of various B vitamins
- **Vitamin B1 (Thiamine) <a href=https://healthpulse.tw/vitamin_b>B-complex effects</a>: **
- Maintain normal energy metabolism and appetite
- Supports skin, heart and nervous system health
- **Vitamin B2<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 recommendation</a> (Riboflavin):**
- Promote energy metabolism
- Improve skin health
- **<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 recommendation</a> Vitamin B3 (niacin): **
- Supports energy metabolism
- Promotes healthy skin, nervous system and digestive system
- **Vitamin B5 (Pantothenic Acid):**
- Promote energy metabolism
- Improve the health of skin and mucous membranes
- Helps metabolize body fat, cholesterol and amino acids
- **Vitamin B6 (Pyridoxine):**
- Supports amino acid metabolism and red blood cell formation
-<a href=https://medvoyage.tw/b%E7%BE%A4>B group</a> helps convert tryptophan into nicotinic acid
- Promotes nervous system health
- **Vitamin B7 (Biotin):**
- Maintain energy and amino acid metabolism
- Promotes the synthesis of fat and glycogen
- Improve skin and mucous membrane health
- **Vitamin B9 (Folic Acid):**
- Promotes red blood cell formation
- <a href=https://medvoyage.tw/b%E7%BE%A4>b group</a> helps the formation of nucleic acids and nucleoproteins
- Supports fetal development
- **Vitamin B12 (Cobalamin):**
- Helps in the formation of red blood cells <a href=https://healthpulse.tw/vitamin_b>vitamin B complex</a>
- Promotes nervous system health
**The correct way to take Vitamin B<a href=https://medvoyage.tw/b%E7%BE%A4>B group</a>**
B group vitamins are water-soluble vitamins and do not need to be taken with meals. <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b group recommended</a>. For people with sleep problems, B6, B9 (folic acid) and B12 in the B complex help convert tryptophan into serotonin and melatonin, which helps with nerve stability and sleep. However, excessive dosage may affect nervous balance and make it difficult to fall asleep.
<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group efficacy</a> Recommended way of taking
- **Hope to remind <a href=https://medvoyage.tw/b%E7%BE%A4>b Group Recommendation</a> God's words: ** It is recommended to take it in the morning.
- **Want to improve sleep:** Can be taken before bedtime but dosage must be controlled; if it affects sleep anyway, avoid taking it before bedtime.
<a href=https://medvoyage.tw/b%E7%BE%A4>Group B</a>**Group B can be taken every day, but pay attention to the dosage**
Although B complex can be taken daily, care must be taken not to exceed the recommended daily intake limit.
Recommended daily intake (adults over 19 years old, non-pregnant and lactating women)
|Type | Male | Female | Unit |
|---------|-----|------|----------|
|Vitamin B1 | 1.2 | 0.9 | mg|
|Vitamin B2 | 1.3 | 1 | mg|
|Vitamin B3 | 16 | 14 | mg NE|
|Vitamin B5 | 5 | 5 | micrograms (μg)|
|Vitamin B6 | 1.5~1.6 | 1.5~1.<a href=https://medvoyage.tw/b%E7%BE%A4>b group</a>6 | milligrams (mg)|
|Vitamin B7 | 30 | 30 | micrograms (μg)|
|Vitamin B9 | 400 | 400 | micrograms (μg)|
|Vitamin B12| 2.4 | 2.4 | micrograms (μg)|
**<a href=https://lifenutrients.tw/vitamin_b>b group</a> Precautions for taking B complex**
- **Taking on an empty stomach:** It is feasible, but it may cause discomfort to those with sensitive stomachs. It is recommended to take it after a meal.
- **Avoid taking with tea or coffee:** The diuretic effect of tea and coffee will accelerate the excretion of B group and affect absorption.
- **Special attention groups:** People with poor stomach function, liver problems and chronic fatigue need to consult a doctor before taking it.
**Overdose and side effects**
- **Short-term overdose:** Its water-soluble nature allows it to be excreted in the urine.
- **Long-term high doses:** May cause side effects, such as excessive vitamin B3 causing skin reactions and liver burden, excessive vitamin B6 leading to peripheral neuropathy, and excessive folic acid <a href=https://medvoyage.tw/b%E7%BE%A4>b group</a> may affect zinc absorption, etc.
Causes of yellow urine
Vitamin B2 is yellow in color. After taking it, the excess will be excreted in the urine. This is normal and there is no need to worry.
Natural <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B-group efficacy</a> food sources
|Vitamins | Food Sources |
|-----------|------------|
|Vitamin B1 | Meat, whole grains, beans |
|Vitamin B2 | Meat, milk and dairy products, eggs|
|Vitamin B3 | Meat, whole grains, beans <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</a>|
|Vitamin B5 | Meat (especially liver), egg yolks, whole grains, beans, vegetables |
|Vitamin B6 | Meat, whole grains, vegetables |
|Vitamin B7 | Liver, egg yolks, cereals, beans, nuts |
|Vitamin B9 | Dark green vegetables, beans, liver |
|Vitamin B12 | Meat, Eggs |
I hope this information can help you better understand the various functions of vitamin B complex and the correct <a href=https://lifenutrients.tw/vitamin_b>recommended B complex</a> intake method.