B-complex Vitamins: Features, Benefits And Functions

The benefits of vitamin B are many, as it is actually made up of a group of substances and not just one. Specifically, there are about 8 different micronutrients that play a very important role in getting energy from food.

Most healthy people meet their daily needs through food. However, in some situations it may be necessary and beneficial to use a supplement that contains all the nutrients. These are the main uses, recommendations and dosages of group B vitamins.

What are the B-complex vitamins?

Vitamins are substances the body needs to grow and develop normally. Unlike macronutrients, they do not provide energy and are needed in very small amounts. However, a deficit can cause disturbances and even cause illness.

So far, 8 components have been identified within this B-complex group. There are a large number of substances that also bear the same name, but which today are not considered vitamins. Some of them are inositol, carnitine and amygdalin.

The set of B vitamins plays important roles in cell metabolism. All of them are soluble in water, so the body eliminates their excess through urine and there is no possibility of storage. Consequently, it is necessary to replenish the proper amounts daily.

Benefits of Vitamin B and Its Functions

To date, a total of 8 vitamins have been identified within the vitamin B complex. The foods in which they are present and the supplements that contain them provide specific amounts of all. In summary, these are its main functions:

• B1 or thiamine : vital for the growth and proper functioning of organs such as the brain and heart.
• B2 or riboflavin : it stands out for its antioxidant capacity and participation in the elimination of drugs and toxins from the body.
• B3 or niacin : contributes to the proper functioning of enzymes. It helps the body repair DNA and plays important roles in the digestive, nervous and dermal systems.
• B5 or pantothenic acid : it stands out for its role in the synthesis of hormones and cholesterol. It is essential for brain and nervous system health.
• B6 or pyridoxine : helps the body create new red blood cells and maintain the immune system.

• B7 or biotin : promotes the growth of some tissues such as bones, hair and nails.
• B9 or folic acid : the body uses it to create genetic material, such as DNA. In pregnancy, it reduces the risk of birth defects in the brain and spine of the fetus.
• B12 or cobalamin : helps in the good maintenance of the nervous system and is necessary for the formation of red blood cells.

Dosage and commercial presentation

Generally, B-complex supplements contain all 8 substances together. However, it is also possible to find each of the substances separately . The most common form of presentation is in tablets.

The requirements for vitamins and minerals are established by specialized bodies and, on some occasions, may differ slightly according to the regions or countries consulted. The Recommended Daily Intake (RDI) guarantees the necessary amount thanks to which diseases resulting from deficits can be avoided. The Office of Dietary Supplements (ODS) states the following for B-complex vitamins:

Some add-ons help meet these daily needs. On the other hand, there are others that provide much higher doses. Although they can be helpful in some conditions, it is recommended to consult your doctor before taking them.

Uses and Benefits of Vitamin B

This group of micronutrients performs a large number of essential functions in the body. However, the benefits of vitamin B go beyond the physical part. Let’s look at some:

Benefits of Vitamin B on Mood and Stress

There is a growing consensus that a person’s nutritional status is a factor with an important effect on neurological and psychiatric disorders. Some nutrients are very positive in this regard. This was noted in a systematic review of the effect of B-complex supplementation on mood.

Studies clarify that the aforementioned vitamins can benefit the mood of healthy and at-risk individuals. The effects are clearer in cases of stress and depression. In contrast, this relationship is not seen in anxiety.

Topical application in case of wounds and injuries

There are also investigations into the role that this group of vitamins plays in the development of epithelial cells. Certain combinations of B vitamins have a positive influence and their local application can benefit the physiological process of wound healing.

Contraindications and side effects

As B vitamins are not stored in the body, it is difficult to ingest, through food, amounts that can be toxic.

Supplements are also safe to take, as long as the usage guidelines and recommended dosages are followed. Even so, before using any food supplement, it is advisable to consult a specialist, as side effects may sometimes occur.

According to data obtained by the European Food Safety Agency, these are the possible harmful effects of some of the B vitamins:

• Taking very high doses of B6 over a long period can cause neuronal damage.
• It should be taken into account that folate supplementation may mask the symptoms of vitamin B12 deficiency. As a result, it can be more difficult to make a correct diagnosis.
• Pantothenic acid, in high doses, can cause diarrhea.
• Some forms of vitamin B3 (nicotinamide and nicotinic acid) increase blood sugar levels, cause hypotension, fatigue, and liver damage.

Vitamin B Benefits Can Be Obtained Through Supplements

To maintain good health, B vitamins can be obtained from eating green leafy vegetables, oilseeds, pulses, lean meats, eggs and mushrooms. However, if the problem is related to a disease or absorption problem, such as in periods of pregnancy, lactation or old age, it may be necessary to take a supplement.

In addition, the doctor or nutritionist can prescribe them for specific health problems and to advise on the proper dosage for each case. Never self – medicate and remember that good use also requires never exceeding the specific doses and indications of each manufacturer.