I often get upset in the morning. At this time, you need a B group!
Vitamin B is a water-soluble vitamin. The largest and most effective of all the nutritional groups. A total of 8 are officially recognized: including B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 ( cobalamin).
Vitamin B complexes work together to regulate metabolism, maintain skin and muscle health, improve the function of the immune system and nervous system, and promote cell growth and division (including promoting the production of red blood cells and preventing the occurrence of anemia).
Foods containing vitamin B are very extensive. Various types of vegetables, fruits, milk, eggs, beans and nuts contain different vitamin B. ”As long as you have a balanced diet, it is difficult to lack Group B ”.
Unless a weak patient has poor physical functions and metabolism, is prone to malnutrition, and can supplement Group B, the demand for Group B is generally not high for healthy people.
Recommended intake of common vitamin B complex
- B1 (Thiamin) :0.9-1.2mg
- B2 (Riboflavin):1.0～1.3mg
- B3 (Niacin) :14～16 mg
- B5 (Pantothenic acid) :5mg
- B6 (Pyridoxine) :1.5～1.6mg
- B7 (Biotin) :30μg
- B9 (Folic acid) :400μg
- B12 (Cobalamin):2.4μg
(Reference: Dietary Reference Intake; DRIs)
Which foods have vitamin B ?
I am often asked which foods are rich in what nutrients. Here are some foods that contain common B vitamins:
- B1 (Thiamine): Whole grain foods, such as brown rice, oats, corn, etc.
- B2 (riboflavin): milk, egg products, etc.
- B3 (niacin): mushrooms, nuts and seeds.
- B5 (pantothenic acid): yeast, whole grain, etc.
- B6 (pyroxol): Brussels, egg beans, wheat germ, oats, peanuts and other nuts
- B7 (biotin): milk, yeast, etc.
- B9 (folic acid): dark green vegetables such as spinach and broccoli, and orange vegetables such as carrot.
- B12 (Cobalamin): cheese, milk, yogurt, yeast, etc.
Good # 1: increase resistance to stress
Stress is the driving force for growth and the instinct for survival. But modern people have too much stress and often have insufficient resistance. At this time, vitamin B group is needed. A 12-week study of 60 subjects, supplemented with vitamin B group, in addition to reducing the subject’s stress index. It also reduces emotions associated with depression, anger, and hostility.
Good # 2: reduce symptoms of mental illness
Vitamin B complex can improve anti-stress. Relative mental illness symptoms will be reduced (such as: depression, mental disorders, etc.). After all, depression mostly comes from life stress. Studies have found that supplementation with additional vitamin B groups (including B6, B12, and inositol) can help reduce schizophrenia symptoms compared to subjects treated with medication alone. The effect is more significant with early use of the disease.
Good # 3: delaying dementia
Dementia is a disease associated with progressive memory loss and impaired cognitive function. Among them, Alzheimer’s disease and vascular dementia are more common. No specific medication is currently available. Medication can only be used to delay aging. Studies have shown that vitamin B12 concentration in blood is lower. Homocysteine-related dementia or cognitive impairment without dementia increased by 1.61X. The highest Vitamin B12 concentration can reduce the risk value by 6%.
Vitamin B group is a water-soluble component, and serious side effects occur at the recommended dosage. The most common one is yellowing of the urine, but not too much of a burden on the body. It is just a product of vitamin B complex metabolism. However, allergic symptoms such as dizziness, frequent urination, black stools, constipation, nausea and vomiting, skin swelling and itching may occur in large doses in the short term. At this time you should rush to ask a family doctor.
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COUNTERACT DAILY STRESS, AID NERVOUS SYSTEM & BRAIN – Men, Women and Children can benefit from supplementing their B Vitamin intake. Studies have shown B Vitamin supplementation can help to counter symptoms of deficiency including fatigue, anemia, loss of appetite, anxiety, depression, abdominal pain, muscle cramps, hair loss, and eczema. Also sometimes called Super B, Stress B Complex, or B-100, it can also be taken as powder, tablets, pills, soft gel caps, or organic and vegan forms.
Super B Complex Vitamins This product was found in 2,295 reviews. 1007 of these comments were positive. Effective for boosting spirit and resisting stress. A few have allergic reactions. Some were scared by the color of urine. The vast majority are good feedback. If you have concerns about taking a vitamin B complex, ask your family doctor.