When should I take B complex? Nutritionists reveal the benefits, side effects and correct way to take B complex vitamins!
What is B complex? <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group efficacy</a>
Vitamin B Complex, also known as "Vitamin B Complex", as the name suggests, means that it is composed of a group of water-soluble vitamins B. This includes vitamin B1, B2, niacin, pantothenic acid, B6, biotin, folic acid and B12, a total of eight types of vitamins. These vitamins need to work together to ensure that the body functions normally, so they are designed together to maintain health more effectively.
B complex plays the role of "coenzyme" in the body, helping us convert nutrients in food into energy. If the daily diet is unbalanced, especially if you eat out most of the time, and your intake of vegetables and fruits is insufficient, then even if you supplement with more B complex, it will not be able to fully exert its effects, thus affecting various physiological functions.
What are the functions of B complex? What are the benefits of taking B complex? What is the recommended daily intake?
The eight vitamins in the B complex each have their own unique functions, but they can only achieve maximum benefits when they work together. The deficiency of any vitamin will affect the effects of other vitamins. Therefore, whether you get it from food or take a supplement, it’s best to take it in a comprehensive form.
Here is a list of eight vitamins and their benefits:
- **Vitamin B1 (Thiamine Mononitrate, Thiamin)**: Helps maintain normal energy metabolism, maintain normal appetite, and help the normal function of the skin, heart and nervous system.
- **Vitamin B2 (Riboflavin)**: Helps maintain skin health and normal energy metabolism.
- **Vitamin B3 (Niacin)**: Improves the health of the nervous system, mucous membranes, digestive system and skin; helps normal energy metabolism.
- **Vitamin B5 (Pantothenic Acid)**: Helps in amino acid metabolism, synthesis of body fat and cholesterol, and improves the health of skin and mucous membranes.
- **Vitamin B6 (Pyridoxine Hydrochloride)**: Improves the health of the nervous system, helps convert tryptophan into nicotinic acid, and maintains the normal metabolism of amino acids and the shape of red blood cells.
- **Vitamin B7 (Biotin)**: helps in the metabolism of energy and amino acids, the synthesis of fat and glycogen, and improves the health of the skin and mucous membranes.
- **Vitamin B9 (Folic Acid)**: Helps the normal development and growth of the fetus, and contributes to the formation of nucleic acids and red blood cells.
- Vitamin B12 (Cyanocobalamin, Cobalamins): Helps in the production of red blood cells and promotes the health of the nervous system.
When should B complex be taken? Can it be consumed at night? Correct way to take
As a water-soluble vitamin, B complex can be taken before or after meals, but for people with sensitive digestive tracts, it is recommended to take it after meals. Generally speaking, the purpose of supplementing B complex is to maintain energy throughout the day, so it is usually taken during the day. Some people may ask, can B complex be supplemented at night? In fact, B6, B9 (folic acid) and B12 in the B complex can help convert tryptophan into serotonin and melatonin, thereby assisting sleep, so you can also take a moderate amount of B complex before going to bed at night. But if the dosage is too high, it may cause mental excitement and affect sleep. Therefore, you need to pay attention to the nutritional dosage on the packaging when purchasing.
In general, as long as you follow the reasonable dosage, it is safe to supplement B complex anytime and anywhere, and there is no problem with daily intake.
In what cases should it not be taken together with B complex?
Basically, there are no special taboos between B complex and other nutrients or foods, but it is recommended to take it separately from coffee, tea and alcoholic beverages, preferably with an interval of 1 to 2 hours. This is because coffee and tea have diuretic effects, which will accelerate the excretion of B complex from the body; while alcohol will interfere with its absorption.
Who needs B complex supplements? Six groups of people who are suitable for supplementing B complex
1. **People who are under great pressure or often work overtime**: Regulating life pressure and irregular work and rest schedules, increasing the consumption of B vitamins, will help energy metabolism and maintain physical strength.
2. **Students**: Due to academic pressure and staying up late, improve concentration and spirit and enhance learning effect.
3. **People with unbalanced diet or eating out**: Modern people’s diet is mainly based on eating out, which can easily lead to insufficient intake. Health goals can be achieved by supplementing B vitamins.
4. **Vegetarians**: Especially vegans who are deficient in vitamin B12 can supplement it through health foods.
5. **Silver-haired people**: As we age, our digestion and absorption functions decline, so we need to supplement B complex to maintain health.
6. **Pregnant and lactating women**: Vitamin B9 (folic acid) and B6 are very important for fetal development and maternal health.
Which foods contain B complex?
- Vitamin B1: whole grains such as brown rice, oats, etc.
- Vitamin B2: milk, dairy products, eggs, etc.
- Vitamin B3: Peanuts, salmon, soybeans, etc.
- Vitamin B5: yeast, egg yolk, nuts, etc.
- Vitamin B6: Chicken, salmon, liver, etc.
- Vitamin B7: meat, nuts, etc.
- Vitamin B9: green leafy vegetables, bananas, etc.
- Vitamin B12: Meat, seafood, dairy products, etc.
Are there any side effects from taking too much B complex? Who should not take B complex?
B vitamins are generally safe and there is no need to worry about side effects as long as the recommended dosage is followed. However, for people with sensitive digestive tract, it is recommended to take <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b群</a> after meals. Some people may find that their urine turns yellow after taking B complex. This is because vitamin B2 (riboflavin) in the B complex has a yellow-green fluorescence. This is a normal phenomenon when nutrients are absorbed and dissolved in the body and is not a side effect.
How to choose the right B complex?
1. **Natural and synthetic: **There is almost no difference between natural and synthetic B group in function and nutrition, the focus lies in the similarity of their chemical structure.
2. **Choose long-acting or sustained-release B complex: **These two types of B complex can remain in the body longer and have a higher absorption and utilization rate.
3. Comprehensive formula: Multivitamin formulas are more effective, especially when combined with other auxiliary ingredients such as TT<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 efficacy</a>FD, B8 inositol, etc.
4. **Third-party inspection: **Choose products with third-party inspection and certification to ensure safety.
Through these considerations, you can choose the B complex supplement that best suits your needs and effectively maintain your health and vitality.