Vitamin B Complex Benefits and Effects
Vitamin B is a vitamin that many people have heard and know about. However, people may not know its benefits to the fullest. Vitamin B is the best in terms of cost-effectiveness compared to vitamin C. Each of the B vitamins consists of individual B vitamins, and there are eight in number. There are vitamins B1, B2, B3, B5, B6, B9, and B12.
Let us take a closer look at the functions of each vitamin B and the symptoms that may appear in case of its deficiency.
Vitamin B1 is thiamine.
Thiamine functions are involved in carbohydrate and energy metabolism and neurotransmitter activation. Thiamine deficiency can cause fatigue and loss of appetite, muscle pain, mental anxiety, and peripheral neuropathy. Thiamine is found in large quantities in brown rice, which modern people know but does not consume well. Thiamine can help improve fatigue symptoms.
In South Korea, people seek garlic injection when they feel extremely tired or when they expect a quick recovery from fatigue. Vitamin B1 is also a major component of garlic injection. Garlic injection is not directly extracted from actual garlic itself. However, it contains allicin, a powerful antioxidant found in garlic, and an activated form of thiamine, fursultiamine hydrochloride.
Vitamin B2 is riboflavin.
The function of vitamin B2 helps to grow and maintain cells such as skin and hair and to alleviate premenstrual syndrome. Riboflavin deficiency can cause eye strain, stomatitis, and dermatitis around the nose, mouth, and vulva.
It is said that 1 in 3 women experience premenstrual syndrome. If any of you are experiencing the painful premenstrual syndrome that comes like a nightmare once a month, I recommend that you take your B vitamins in a regular basis as soon as possible.
Vitamin B3 is niacin.
The function of niacin is involved in the prevention of cardiovascular disease, blood sugar control, and promotion of blood circulation. Niacin is an especially important nutrient for skin and hair loss. This nutrient is particularly important for peripheral blood circulation.
Vitamin B3 deficiency can cause hangovers, fatigue, muscle pain, dementia, indigestion, diarrhea, and dermatitis. For those who cannot overcome a hangover and feel frustrated the day after drinking, it is recommended to take a large amount of niacin before and after drinking the B vitamins. For reference, when taking niacin, people who consume more than a certain dose may experience flushing, so please refer to this.
Vitamin B5 is called pantothenic acid.
Pantothenic acid is involved in hormone secretion, digestion promotion, and collagen production. Pantothenic acid deficiency can cause chronic fatigue, deep stress, insomnia, depression, anorexia, and dermatitis.
The B vitamins act synergistically rather than individually. For vitamin B1 to be activated, the activity of other B vitamins is required. Therefore, you should take the B vitamins as a group, not just one individual B vitamin.
Vitamin B6 is pyridoxine.
Its function is to promote protein breakdown and synthesis. Additionally, pyridoxine breaks down homocysteine. A lack of pyridoxine can lead to dermatitis and stomatitis, depression, and fever.
Vitamin B7 is biotin.
Biotin has probably been heard by many readers. This nutrient is involved in hair, nail, and toenail skin health. Therefore, if your body is lacking biotin, hair loss, nail breakage, seborrheic dermatitis, glossitis, eczema, vomiting, and anemia may occur. Many women experience a lot of breakage and poor conditions in nails and toenails. If you are experiencing one of those symptoms, I would like to recommend you take additional B vitamins.
Vitamin B9 is folic acid.
Folic acid has probably been heard by many readers. If the fetus does not have enough folic acid, nerves cannot be formed normally. Folic acid deficiency can lead to stunted growth and birth defects. Therefore, it is recommended for all women who are considering pregnancy to take folic acid before and during the pregnancy.
Vitamin B12 is cobalamin.
This nutrient is involved in the formation and maintenance of nerve cells. It also plays a role in the secretion of serotonin and dopamine. A deficiency of cobalamin can cause weakened immunity, neuralgia, stiff shoulders, numbness in the hands and feet, and peripheral neuropathy. There are many people who live with stiff shoulders in modern days. A stiff shoulder may be a sign that your liver may not be at its peak performance.
Therefore, it is necessary to rest your liver and make efforts to protect the liver and facilitate liver function. At the same time, taking vitamin b complex will help relieve stiff shoulder symptoms.
Now, let’s take a look at the effects of the B vitamins.
First, it is involved with physical activity, fatigue recovery. Only B vitamins are needed to generate energy. When our body is depleted of essential elements to moving, we can easily feel physical fatigue. Inside the cell, there is an organ called mitochondria, and this organ generates the energy that we need. For mitochondria to produce energy, we need to eat macronutrients that are carbohydrates, proteins, and fats.
Diabetes mellitus, obesity, etc., are commonly known as metabolic diseases, which is due to our body not having adequate energy metabolism. For this, if you take vitamin b complex, sugar metabolism becomes easier. When eating a bowl of rice, some people gain weight, and some people do not. Everyone is different in their physiological state, but some people lack the activity of the B vitamins. These people can be susceptible to have a body that is easily gaining weight.
If you are one of those people who gain weight easily, I recommend you take additional B vitamins.
Second, it is involved with improving mental activity and concentration. The B vitamins are important for mental activity. When we study, work, or doing things requiring emotional labor, we lose a lot of B vitamins. Therefore, students and office workers especially need to consume more vitamin b complex.
Third, vitamin B is necessary for overcoming stress. To cope with stress, it is necessary to improve adrenal function. The adrenal glands are located above the kidneys. The adrenal glands release a stress hormone called cortisol, and it takes a lot of energy to make this hormone well. If you have a lot of B vitamins in the body, energy is made more easily. Therefore, a sufficient intake of vitamin b complex is helpful in improving stress tolerance and recovering from mental fatigue.
In addition, it is also a raw material for the happy hormone called serotonin. It is a neurotransmitter and is made from an amino acid called tryptophan. At this time, vitamin B6 is required to make serotonin from tryptophan. When vitamin B12 is involved in serotonin, melatonin is produced, and melatonin has an important function in sleep. Therefore, the B vitamins are closely related to emotions and sleep.
Fourth, vitamin B is required for methylation. DNA is repaired only when methylation occurs. Without the B vitamins, methylation does not occur. Methylation normalizes homocysteine levels. When vitamin B is deficient, homocysteine increases. It boosts immunity and is important for liver detoxification. Inflammation can be suppressed, immune cells can be active, serotonin, melatonin, etc. are made and can be well involved in mood regulation.
Fifth, vitamin B improves liver function. Vitamin B produces red blood cells and white blood cells. Also, it performs the 500 functions of liver cells and has the function of producing various enzymes. Our liver goes through detoxification steps in stages 1 and 2. For the process to occur, there are several nutrients that are required. The first stage of liver detoxification requires vitamins B2, 4, 6, and 12 from the B vitamins. So, if you think your liver is not doing its detoxification properly, you may need to take more B vitamins.
Sixth, vitamin B helps with the prevention of anemia and hematopoietic function. For this, vitamins B9 and B12 are involved.
Seventh, vitamin B helps with improving immunity. Various nutrients play a role in immunity. Immune cells also need energy. A smooth metabolism of carbohydrates, proteins, and fats is necessary. The most important thing for students is the B vitamins as they will help with stamina. It is important to eat breakfast and lunch before sunset. Too much energy activation during sleep can make it difficult to fall asleep.
If you’re tired all the time or burn out because of stress, not just prostate disease, your body needs a detox.
To help you start detox quickly and easily, I prepared a checklist so you can check whether your body needs the detox. Also, I have included a detox juice recipe below, which you can download for free.
