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Vitamin B Complex



B-complex vitamins are water-soluble, which means the body doesn’t store them. It is the reason why your diet must supply them every day to your body.

The B-complex vitamins contain B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B3 (niacin), B6 (pyridoxine), B7 (biotin), B9 (folate), B12 (cobalamin). All these vitamins have unique functions but share some characteristics, and are needed in varying amounts.

Body functions

·B1 (thiamine) - proper functioning of the heart muscles and the nervous system

·B2 (riboflavin) - energy metabolism from fats, carbohydrates, and proteins

·B5 (pantothenic acid)- providing the immune system with antibodies

·B3 (niacin) - essential for a healthy nervous system

·B6 (pyridoxine) - maintenance of the nervous and immune systems

·B7 (biotin) - helps the body metabolize fats, carbohydrates, and protein,  strengthen hair and nails

·B9 (folate) - is required to regulate the growth of cells including red blood cells

·B12 (cobalamin) - is required for regulating red blood cells

Deficiency Symptoms

Each B vitamin has its own unique deficiency symptoms. However, some of the common symptoms for deficiency of B complex vitamins include weakness, depression, fatigue, headache, weight loss, and loss of appetite.

Causes of Deficiency

B vitamins are essential for the body, and the body only gets them through food and supplements. Failure to eat foods that contain B vitamins, or take supplements to help make up for it, there will be a deficiency of B vitamins in the body.

Food sources

There are several food sources for each B vitamin. Although there are also common foods like dairy products, fortified cereals, fish, and meat that usually carry most of these vitamins.

Medicinal sources

Consume vitamin B-complex pills. It’s a good way to make sure your body isn’t deficient of B vitamins.

Daily recommended value

For B1 (1.1mg for women, 1.2 mg for men), B2 (1.1mg for women, 1.3mg for men), B3 (14mg for women, 16mg for men), B5 (5mg for both men and women), B6 (1.3mg for both men and women), B7 (30mcg for both men and women), B9 (400 mcg for both men and women), B12 (2.4mcg for both men and women). Pregnant and lactating women need more, while children and infants need less.

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