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Wellness & Nutrition

A Comprehensive Guide to Vitamin B-Complex Benefits

by andMe Bioactive Beverage 25 Oct 2022 0 Comments

Vitamin B complex tablets are a group of water-soluble vitamins. They are also known as the B vitamins, as they were first identified as such in 1927 by Romanian researcher Nicholas Christopherson. They are fat-soluble and cannot be stored in the body but must be consumed daily. Vitamin B complex is essential for cell growth and may help to keep your skin healthy and ward off illness, especially if you are a smoker or have a family history of heart disease. Getting enough Vitamin B in your diet is essential because it can't be produced by the body and must be obtained from food or supplements. Vitamin B complex tablets contain all eight of the B vitamins:  

  • -Thiamine (vitamin B1) 
  • -Riboflavin (vitamin B2) 
  • -Niacin (vitamin B3) 
  • -Folic acid 
  • -Vitamin B12 
  • -Pantothenic acid (Vitamin B5) 
  • -Pyridoxine (vitamin B6) 
  • -Biotin (vitamin B7) 

vitamin-b-complex

You can incorporate Vitamin B complex in your diet through food or supplements like andMe's plant-based Vitamin B12 tablets. This plant-based, chemical-free Vitamin B12 supplement improves cell health, blood circulation and aids digestion. 

Vitamin B enriched food options: 

1) Thiamin: 

  • -Peas 
  • -Nuts 
  • -Wholegrain bread 
  • -Fortified breakfast cereals 
  • -Fresh fruits (Bananas, oranges) 

Daily dose: 1mg for men, 0.8 mg for women 

2) Riboflavin: 

  • -Milk  
  • -Plain yoghurt 
  • -Mushrooms 

Daily dose: 1.3 mg for men, 1.1 mg for women 

3) Niacin: 

  • -Wheat flour 
  • -Bananas 
  • -Brown rice 
  • -Legumes 
  • -Peanuts 
  • -Avocado 
  • -Potatoes 

Daily Dose: 16.5 mg for men, 13.2 mg for women 

4) Folic acid: 

  • -Brussel sprouts 
  • -Broccoli 
  • -Leafy greens (Cabbage, kale, spinach) 
  • -Chickpeas 
  • -Kidney beans 
  • -Asparagus 
  • -Citrus fruits 

Daily Dose: 200 mg a day (All adults) 

5) Vitamin B12: 

  • -Milk 
  • -Cheese 
  • -Non Dairy milk 
  • -Nutritional yeast 

Daily Dose: 2.4 mg (People over 14) 

6) Vitamin B5: 

  • -Nuts and seeds 
  • -Dairy milk 
  • -Mushrooms 
  • -Avocados 
  • -Sunflower seeds 
  • -Sweet potatoes 

Daily Dose: 5 mg for people above 14 years 

7) Vitamin B6: 

  • -Milk 
  • -Ricotta cheese 
  • -Carrots 
  • -Spinach 
  • -Sweet potatoes 
  • -Avocado 
  • -Chickpeas 
  • -Wheatgerm 
  • -Bananas 

Daily Dose: 1.4 mg for men, 1.2 mg for women 

8) Vitamin B7 (Biotin): 

  • -Milk 
  • -Bananas 
  • -Walnuts 
  • -Mushrooms 
  • -Sunflower seed 

Daily Dose: 30-100 mcg (Adults and teenagers) 

Benefits of Vitamin B complex tablets: 

Maintains strong bones: 

Vitamin B plays a vital role in bone mineralization, including the prevention of osteoporosis. It also helps to maintain strong bones by promoting calcium absorption and bone formation. This helps protect against osteoporosis and other bone-related diseases such as arthritis or hip fractures. 

Improves eyesight: 

Vitamin B helps improve vision by helping to make new eye lenses during early childhood stages when children's eyes are developing properly (before age six). This vitamin also supports night vision by maintaining healthy eyelids and tear ducts necessary for clear vision at night or while reading at night time while wearing dark glasses or goggles. 

Improves cell health: 

Vitamin B complex aids in maintaining healthy cells and tissue by improving their function. It also aids in producing energy for these cells and helps them fight any harmful bacteria or viruses that may be present in the body. In addition, vitamin B helps maintain cell health by repairing damaged DNA and proteins, known as cellular repair. As a result, vitamin B promotes healing so that cells can recover and grow properly. 

Aids digestion: 

Vitamin B complex aids digestion by increasing the activity of your digestive enzymes, which break down food into its component parts so that it can be adequately absorbed through your small intestine into your bloodstream. 

Growth of red blood cells: 

Vitamin B complex is required to grow red blood cells and plays a vital role in forming hemoglobin, which carries oxygen to all body parts. It also helps in the production of antibodies, which help fight infections. 

Others: 

Vitamin B is essential for the growth and development of the nervous system and red blood cells. It also helps produce white blood cells, which help fight infection. In addition, vitamin B is needed to maintain a healthy metabolism and energy levels and contribute to memory and concentration. 

Dosage: 

Vitamin B complex tablets are available as a solution for injection. Vitamin B complex injections treat adult vitamin B deficiency, including vitamin B 12 and folic acid deficiencies. Vitamin B complex tablets may also be used for purposes not listed in this medication guide. 

Take this medicine only as directed by your doctor. Do not take more of it, do not take it more often, and do not take it for a longer time than your doctor ordered. Too much vitamin B complex can cause serious side effects, including nausea, vomiting, stomach pain, diarrhoea, heart rhythm changes (arrhythmias), nervous system problems, and even death. 

If you need surgery or dental work while taking this medicine, tell the surgeon or dentist ahead of time and ask if they will be willing to give you a local anesthetic (numbing medicine) before the procedure begins. Only stop using any medicines after first checking with your doctor. 

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