**What are the benefits of taking B complex? Understand the effects and functions of vitamin B complex in 30 seconds! **
**What are the benefits of taking B complex? Understand the effects and functions of vitamin B complex in 30 seconds! **
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**What are the benefits of taking B complex? Understand the effects and functions of vitamin B complex in 30 seconds! **
What is Vitamin B complex?
Vitamin B complex contains more than 15 important nutrients, the most common ones are vitamin B1, B2, B6, B12, biotin, choline, niacin, pantothenic acid and inositol, etc. Every cell in the human body relies on these substances to metabolize and produce energy. While each B vitamin has its own function, they need to work together to maintain vitality in the body. B vitamins play a key role as auxiliary enzymes in cellular biochemical reactions, among which vitamin B1, B6, B12, folic acid and niacin are most relevant to stress reduction.
Foods rich in vitamin B complex
Almost all natural foods contain B vitamins. In health supplements, vitamin B group usually appears together with other vitamins; in daily diet, it can be supplemented through the following foods:
- **Vitamin B1**: Commonly found in whole grains such as brown rice, oats and corn, as well as lean meat.
- **Vitamin B2**: Rich in milk, dairy and egg products, liver, clams and dark green vegetables.
- **Vitamin B6**: Found in lean meat, liver, cabbage, eggs, beans, wheat germ, oats and nuts such as peanuts.
- **Vitamin B12**: Found in beef, pork, chicken, clams, fish, milk, eggs and their products.
- **Nicotin (B3)**: It is rich in animal liver and lean meat. It is also found in other foods such as milk, eggs, nuts and whole wheat.
- **Folic acid (B9)**: Mainly found in dark green vegetables such as spinach and broccoli; orange vegetables such as carrots and pumpkin, as well as liver, beans, whole grains and nuts.
Who needs to supplement vitamin B group?
Vitamin B complex is widely present in many natural foods, but if your diet is unbalanced or you do not eat enough, you may be deficient. The following groups are recommended to supplement B group:
- People who often stay up late to work overtime or have long working hours
- High stress in life (whether academic, mental or emotional)
- People who eat out and have an unbalanced diet to prevent malnutrition
- Vegans, especially since B12 is mainly found in animal foods
- Alcoholics, because B complex can help metabolize alcohol
- Elderly people have a reduced ability to absorb B12 due to their shrinking stomach
- Pregnant women, because B complex can reduce discomfort during pregnancy
Side effects of vitamin B complex
Vitamin B complex is a water-soluble ingredient and rarely causes serious side effects when taken in moderate amounts. However, if consumed in large quantities over a long period of time, it may cause symptoms such as dizziness, frequent urination, black stools, constipation, diarrhea, abdominal pain, nausea, vomiting, skin flushing, blurred vision, itching, liver damage, high blood sugar, nerve damage, photosensitivity and skin pain. In case of serious condition, discontinue use immediately and seek medical attention.
How to choose vitamin B group correctly?
1. **Contents should be clearly labeled and in compliance with safe dosage**: Vitamin B complex ingredients, dietary recommendations, capsule ingredients, manufacturing date, expiration date and other health product information should be clearly labeled.
2. **Supplement multivitamins**: Choose multivitamin B complex products for effective absorption.
3. <a href=https://lifenutrients.tw/vitamin_b>b group</a> **Products have inspection reports, safe and guaranteed**: Choose products with international and Taiwanese certifications, such as SGS heavy metal, pesticide and plasticizer test reports, for safer consumption.