When should B group be taken? Nutritionists reveal the effects, side effects and correct way to take B complex!
When should B group be taken? Nutritionists reveal the effects, side effects and correct way to take B complex!
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When should B group be taken? Nutritionists reveal the effects, side effects and correct way to take B complex!
#What is Group B?
Vitamin B Complex, also known as vitamin B group, is composed of a group of water-soluble vitamins, including vitamin B1, B2, niacin, pantothenic acid, B6, biotin, folic acid and B12, a total of 8 comprehensive vitamins. This is the group with the most types of all vitamins. They need to work together to help normal metabolism in the body, so they are designed as a group to maintain health more effectively.
The function of B complex is to help us convert the nutrients we eat into energy, and it is also called "coenzyme". If the diet is not balanced and the intake of fruits and vegetables is insufficient, even if more B group supplements are taken, the effect will not be ideal, which will affect the body's various functions.
#Benefits of B complex and recommended daily intake
The 8 vitamins in the B group each have their own special functions, but they need to work together to achieve the best effect. The lack of one of them will affect the functions of the others. Therefore, comprehensive supplementation is recommended, whether it is obtained from the diet or as an additional supplement.
Detailed <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 effects</a> of 8 vitamins:
| Name | Chinese name / scientific name | Physical benefits |
|-------------|------------------------|--------------------------------------------------------|
| Vitamin B1 | Thiamin | 1. Helps energy metabolism 2. Maintains normal appetite 3. Helps normal function of skin, heart and nerves |
| Vitamin B2 | Riboflavin | 1. Maintains skin health 2. Maintains normal energy metabolism |
| Vitamin B3 | Niacin | 1. Improves the health of the nervous system and skin 2. Maintains normal energy metabolism |
| Vitamin B5 | Pantothenic Acid | 1. Metabolize amino acids 2. Synthesize fat and cholesterol 3. Maintain skin health 4. Maintain energy metabolism |
| Vitamin B6 | Pyridoxine Hydrochloride (Pyridoxine) | 1. Improve nerve health 2. Convert tryptophan 3. Metabolize amino acids 4. Form red blood cells |
| Vitamin B7 | Biotin | 1. Energy and amino acid metabolism 2. Synthesis of fat and glycogen 3. Purine synthesis <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b group recommendation</a> |
| Vitamin B9 | Folic Acid | 1. Fetal development 2. Nucleic acid and nucleoprotein formation 3. Red blood cell formation |
| Vitamin B12 | Cobalamin | 1. Forms red blood cells 2. Improves nervous system health |
#<a href=https://lifenutrients.tw/vitamin_b>B group</a> Daily recommended intake:
| General population | Pregnant women | Breastfeeding women |
|-------------|----------|-------------|
| Men 1.2mg | 1.1mg | 1.2mg |
| Women 0.9mg | 1.2mg | 1.4mg |
#How to take B complex correctly?
B vitamins are water-soluble vitamins and can be taken before or after meals. However, since B complex may irritate the digestive tract, people with more sensitive digestive tracts are recommended to take it after meals. Generally, in order to stay energetic all day long, people supplement vitamin B during the day, but in fact, B6, B9 (folic acid), and B12 in the B complex help with sleep, so there is no problem taking them at night. Just be careful about the dosage and avoid taking too much, which may affect your sleep.
#Compatibility of B complex with other nutrients
There are no special contraindications for vitamin B itself, but it is necessary to avoid taking it at the same time as coffee, tea, alcoholic beverages and drugs. It is recommended to take it 1-2 hours apart. This is because these drinks have a diuretic effect and accelerate the excretion of B complex; while alcohol and drugs interfere with their absorption.
#Six groups recommended to supplement B complex
1. **Workplace professionals with high work pressure**: High stress and irregular work and rest schedules can easily lead to metabolic problems.
2. **Students who need to concentrate**: The academic pressure is high, <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> supplementing with B group can help with concentration.
3. **Those who eat out with an unbalanced diet**: Unbalanced eating out habits make it difficult to fully absorb B vitamins.
4. **Vegetarians**: Especially vegans, are prone to vitamin B12 deficiency.
5. **Silver generation**: The digestion and absorption capacity of the elderly is weakened, so they need to pay extra attention.
6. **Pregnant and breastfeeding women**: Folic acid helps fetal development, while B6 helps metabolism.
#Foods rich in B complex:
- **Vitamin B1**: Unrefined whole grains, such as brown rice and oats.
- *<a href=https://medvoyage.tw/b%E7%BE%A4>B Group</a>*Vitamin B2**: milk, dairy products, eggs, yeast.
- **Vitamin B3**: peanuts, salmon, soybeans, pork liver.
- **Vitamin B5**: yeast, egg yolks, nuts, liver.
- **Vitamin B6**: Chicken, liver, salmon, nuts.
- **Vitamin B7**: brown rice, yeast, meat, nuts.
- **Vitamin B9**: green leafy vegetables, bananas, citrus fruits.
- **Vitamin B12**: Meat, seafood, milk, dairy products.
#Are there any side effects of taking large amounts of B complex?
Vitamin B complex is a relatively safe nutrient. As long as it is taken according to the indicated dosage on the product and with appropriate amount of water, there are basically no side effects. People with sensitive digestive tracts can take it after meals. If you find that your urine turns yellow, don't worry. This is because vitamin B2 (riboflavin) contains yellow-green fluorescent pigments and is naturally excreted from the body.
#How to choose the B group that suits you?
1. **The difference between natural and synthetic**: Natural vitamins are only found in food, while capsules and tablets are synthetic and have the same functions.
2. **Choose long-acting or sustained-release B complex**: long-acting changes the ingredients to make it take longer to absorb; sustained-release changes the structure to make the release more sustained.
3. **Choose a complex formula**: It is recommended to choose a multivitamin with coenzymes to assist metabolism for a better effect.
4. **Third-party inspection**: It is safer and more reliable to choose products with third-party inspection marks.
Through the above information, I believe you have a comprehensive understanding of B group. Choose the B group product that suits you and take your healthier life to a new level.
<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>