B vitamins - properties, role, deficiency and sources
B vitamins have many important functions that are important for our health and well-being.
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.B vitamins are like... a close-knit girl band. Together they do a great job for us, jointly taking care of the nervous system, among other things. And when they have to show salt - they do not fail to perform their functions in a singing manner, individually influencing skin condition, mental clarity or muscle regeneration.
In this article, together with pharmacist Ilona Krzak, we will introduce you to each B vitamin individually. We will also explain how the whole complex of B vitamins works on us and give you tips on how to recognise a deficiency.
The B-vitamins are the most important vitamins in the world.
Description of contents:
.- B vitamins - properties .
- B-vitamin complex - characteristics .
- vitamin B1 - thiamine .
- vitamin B2 - riboflavin .
- vitamin B3 - niacin (also called vitamin PP) .
- vitamin B5 - pantothenic acid
- vitamin B6 - pyridoxine .
- vitamin B7 - biotin (also called vitamin H) .
- vitamin B9 - folic acid .
- vitamin B12 - cobalamin .
- Who is at risk of B vitamin deficiency .
- B vitamin complex - pharmacist recommends .
- Summary .
- FAQ - frequently asked questions .
Glow Stories - for healthy skin, hair and nails
.Product with high-quality folic acid Quatrefolic®, bamboo shoot extract and ingredients that have a positive effect on skin, hair and nails.
Sleep Well - dietary supplement for good sleep and tranquillity
.Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high-quality magnesium.
See also:
.- Biotin for hair .
- Vitamins for hair
- Vitamin B1 (thiamine) .
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B9
- Vitamin B12
- How to quickly correct a vitamin B12 deficiency
B vitamins - properties
.B vitamins are:
- vitamin B1 - thiamine, .
- vitamin B2 - riboflavin, .
- vitamin B3 - niacin (also called vitamin PP),
- vitamin B5 - pantothenic acid, .
- vitamin B6 - pyridoxine,
- vitamin B7 - biotin (also called vitamin H),
- vitamin B9 - folic acid, .
- vitamin B12 - cobalamin.
Together they form the so-called complex of B vitamins. They are essential for many metabolic processes in our body. They have a direct effect onand:
- brain function, .
- cardiovascular health, .
- resilience, .
- energy levels, .
- vision, .
- digestion, .
- appetite, .
- proper nerve function, .
- stress, .
- hormone and cholesterol production, .
- muscle tone, .
- conditioning of hair, skin and nails, .
B vitamin complex - characteristics
.These vitamins work complementarily, but individually they have their own important functions to performand. Below in the article you will check: what a particular B vitamin is, where you can find it in your food and how to recognise a deficiencyand.
Vitamin B1 - thiamine
.Properties vitamin B1: supports the normal function of the nervous system, brain, muscles, heart, stomach and intestines. It is also involved in the flow of electrolytes to and from muscle and nerve cells. It exhibits antioxidant effects.
Sources vitamin B1: pork, liver, salmon, legumes, yeast, nuts, whole-grain bread, pasta, cereals.
Symptoms of B1 deficiency: long-term fatigue, loss of appetite, irritability, tingling in the extremities, blurred vision, nausea, vomiting.
Effects B1 deficiency: Vitamin B1 deficiency leads to serious and life-threatening nervous system diseases - beri-beri and Korsakov syndrome.
Vitamin B2 - riboflavin
.Properties vitamin B2: Contributes to the good condition and proper functioning of mucous membranes, respiratory tract, mucous membrane of the digestive system, skin and blood vessels. It takes an active part in the metabolism of carbohydrates, proteins and fats. In food products it is designated as E101.
.Sources vitamin B2: Pork and poultry meat, liver, milk and milk products, cheese, pulses, egg yolk, cereal products.
Symptoms of B2 deficiency: Inflammation of mucous membranes, inflammation of the mucous membranes, acralgia (cracking of the skin at the corners of the mouth), cracking of the lips, peeling of the skin, deterioration of vision, sleep disturbances.
Effects deficiency: Migraines, deterioration of hair, skin and nails, visual problems (e.g. decreased vision), photophobia.
Vitamin B3 - niacin (vitamin PP)
.Properties vitamin B3: Influences the nervous system and brain, affecting concentration and memory. Positively influences cholesterol levels and normal blood pressure. May reduce the risk of skin cancer.
Sources vitamin B3: Pork and poultry meat, liver, milk and milk products, cheese, pulses, egg yolk, cereal products.
Symptoms of B3 deficiency: Inflammation of mucous membranes, inflammation of the mucous membranes, acrimony (cracking of the skin at the corners of the mouth), cracking of the lips, peeling of the skin, deterioration of vision, sleep disturbances.
Effects of vitamin B3 deficiency: Migraines, deterioration of hair, skin and nails, visual problems (e.g. decreased vision), photophobia.
Vitamin B5 - pantothenic acid
.Properties vitamin B5: The active form of pantothenic acid is coenzyme A. It is involved in the synthesis of fatty acids and is important in the conversion of food into fatty acids and cholesterol. Coenzyme A supports the liver in safely metabolising certain drugs and toxins.
Sources vitamin B5: Broccoli, potatoes, liver, pork, corn, egg yolk, avocado, brown rice, legumes, shiitake mushrooms, salmon, yams, sunflower seeds.
Symptoms B5 deficiency: Fatigue, sleep disturbances, mood deterioration, numbness and tingling in the extremities. Vitamin B5 deficiency is rare.
Effects of vitamin B5 deficiency: Nervous system disorders, hair loss or greying, skin deterioration (keratosis, peeling).
Vitamin B6 - pyridoxine
.Properties vitamin B6: Play a role in over 100 enzyme reactions. It helps the body metabolise proteins, fats and carbohydrates for energy. It is involved in, among other things, the formation of neurotransmitters, (serotonin, dopamine) and the functioning of the immune system. It supports the absorption of magnesium.
Sources vitamin B6: Chickpeas, liver, poultry, salmon, bananas, tuna, potatoes, tofu, sultanas, whole grain cereals, soy.
Symptoms of vitamin B6 deficiency: Peripheral neuropathy with tingling, numbness and pain in hands and feet, anaemia, lowered mood, confusion, weakened immune system.
Effects of vitamin B6 deficiency: Deficiency can lead to a pellagra-like syndrome - seborrhoeic dermatitis, tongue, inflammation and cracking of the lips.
Glow Stories - for healthy skin, hair and nails
.Product with high-quality folic acid Quatrefolic®, bamboo shoot extract and ingredients that have a positive effect on skin, hair and nails.
Sleep Well - dietary supplement for good sleep and tranquillity
.Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high-quality magnesium.
Vitamin B7 - biotin
.Properties vitamin B7: Participates in the formation of keratin, strengthens hair and nail cells. Supports the functioning of the nervous and immune systems, supports normal mental and physical development, regulates the process of glucose metabolism in the liver, facilitates the maintenance of normal blood glucose levels.
Sources vitamin B7: Egg yolk, milk, bananas, salmon, liver, walnut, pork, sunflower seeds, yams.
Symptoms of vitamin B7 deficiency: Weakening of hair structure, brittle and fragile nails, rashes around the eyes, nose, mouth and anal area, skin infections, nervous system disorders.
Effects of vitamin B7 deficiency: Hair loss, skin problems, deterioration of eyesight, gastrointestinal disorders
Want to know more? Check out our article written with an expert about biotin.
Vitamin B9 - folic acid
.Properties vitamin B9: Supports the nervous and cardiovascular systems and counteracts anemia. Takes part in the production of red and white blood cells in the bone marrow, the production of DNA and RNA and the conversion of carbohydrates into energy. An essential vitamin for pregnant women as it helps prevent neural tube defects in the foetus.
Sources of vitamin B9: Beef liver, spinach, Brussels sprouts, broccoli, asparagus, oranges, beans, nuts.
Symptoms vitamin B9 deficiency: Muscle weakness, memory and concentration problems, fatigue, numbness and tingling in the limbs, inflammation of the tongue, mouth ulcers, vision problems.
Suture of the tongue.
Effects vitamin B9 deficiency: Development of megaloblastic anaemia, atherosclerosis, gastrointestinal problems, fertility problems, worsening of mental health problems.
Supplemental vitamin B9.
Vitamin B12 - cobalamin
.Properties vitamin B12: Supports brain and nervous system function, is involved in the formation of red blood cells and prevention of anemia, helps in the formation and regulation of DNA, protects eyes from macular degeneration.
Sources vitamin B12: Liver, kidney (calf, beef, poultry), shellfish, beef, pork, poultry, tuna, yeast, Atlantic salmon, dairy products.
Symptoms of vitamin B12 deficiency: Headaches and dizziness, weakness, muscle aches and fatigue, sensory disturbances, especially touch, paresthesias of the extremities (numbness, tingling, burning), stomatitis, weight loss, yellowish skin colour, worsening of mood.
For more information, see the article on symptoms of vitamin B12 deficiency.
Effects of vitamin B12 deficiency: Nervous system disorders, megaloblastic anaemia, gastrointestinal problems (weight loss, decreased appetite, nausea), menstrual cycle problems in women, memory problems, mental disorders.
Vitamin B12 has many more interesting properties - See more of them all in a special article about vitamin B12 written with an expert.
B vitamins are real team players! By working together, they support our body and keep it healthy. On the other hand, they independently perform many tasks for us in their areas of "specialisation".
Who is at risk of B vitamin deficiency?
.Despite differences in the properties of B vitamins, scientists describe certain groups of people at particular risk of deficiency of these vitamins.
Risk factors for B vitamin deficiency areand:
- Monotonous, poor diet. An unvaried, nutrient-poor, often low-calorie diet promotes B vitamin deficiencies.
- Dietary deficiencies.
- Diets vegan and vegetarian.These diets reduce the supply of vitamin B12 (due to its source being mainly animal products).
- Excessive alcohol consumption. Alcohol accelerates the leaching of vitamins and minerals. When you consume alcohol, your olrganism does not have time to absorb these compounds and you run the risk of being deficient in them. In addition, alcohol hinders the absorption of vitamins. .
- Disorders digestive system. Certain diseases can cause problems with the absorption of these vitamins - e.g. coeliac disease, Crohn's disease, SIBO bacterial proliferative syndrome, gastritis.
- Gastrointestinal tract disorders.
- Use of certain medications. Indigestion and heartburn medications (gastric juice antacids, proton pump inhibitors), corticosteroids, antibiotics, antidepressants, methmorphine may impair the absorption of B vitamins.
- Age; With age, we lose the ability to absorb vitamins and minerals. People over 60 should consider supplementation, especially vitamin B12. .
- Pregnancy and breastfeeding. Pregnancy and subsequent breastfeeding increase the need for B vitamins. These components are important for the proper development of the foetus, and can help the mother to enjoy health and better wellbeing.
Daily requirements for individual B vitamins for adults
. .|
Vitamin . |
Females . |
Men |
Pregnant women . |
Breastfeeding women . |
|
| . |
B1 (thiamine) | ||||
| B1 (thiamine). |
1.1 mg |
1.3 mg |
1.4 mg |
1.5 mg |
|
|
B2 (riboflavin) . |
1.1 mg . |
1.3 mg |
1.4 mg |
1.6 mg |
|
|
B3 (niacin) . |
14 mg |
16 mg |
18 mg |
17 mg |
|
|
B5 (pantothenic acid) |
5 mg |
5 mg |
6 mg |
7 mg |
|
|
B6 (pyridoxine) . |
1.5 mg . |
1.7 mg |
1.9 mg |
2 mg |
|
|
B7 (biotin) . |
30 µg |
30 µg |
30 µg |
35 µg |
|
|
B9 (folic acid) . |
400 µg |
400 µg |
600 µg |
500 µg |
|
|
B12 (methylcobalamin) . |
2.4 µg . |
2.4 µg |
2.6 µg |
2.8 µg |
The daily requirement for B vitamins depends on gender, age, lifestyle, physical activity, diet. You can check the current norms and detailed recommendations in Norms of nutrition for the Polish population and their application. The publisher is the National Institute of Public Health - National Institute of Hygiene..
.
Ilona KrzakMaster of Pharmacy
Glow Stories - for healthy skin, hair and nails
.Product with high-quality folic acid Quatrefolic®, bamboo shoot extract and ingredients that have a positive effect on skin, hair and nails.
Sleep Well - dietary supplement for good sleep and tranquillity
.Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high-quality magnesium.
B vitamin complex - pharmacist recommends
.With a pharmacist, we have put together a review of different B vitamin complex products. Check it out and choose the product best suited to your needs.
There are medicines and supplements with B vitamin complex available in pharmacies. Before buying, it is worth checking exactly which vitamins are in the formulation and whether they meet our needs. This is especially important if you are on a vegan and vegetarian diet, as few plant-based products contain the vitamin B12 that people on these diets so need..
.
Ilona KrzakMaster of Pharmacy
B vitamins - recommended products
.Primabiotic B complex
- Active ingredients:vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9, vitamin B12 .
- Form: capsules .
- Packaging: 60 capsules .
- Dose: 1 capsule per day .
- Sufficient for: 60 days .
Product description
Vitamin B Complex is a set of 8 B vitamins, essential for the proper functioning of the entire organism. One capsule covers 100% of the daily demand for these valuable vitamins.
Pros and cons
Vitamin B Complex is a set of 8 B vitamins, essential for the proper functioning of the entire organism. One capsule covers 100% of the daily demand for these valuable vitamins.
Additional information
Vitamin B Complex is a set of 8 B vitamins, essential for the proper functioning of the entire organism. One capsule covers 100% of the daily demand for these valuable vitamins.
User review
Vitamin B Complex is a set of 8 B vitamins, essential for the proper functioning of the entire organism. One capsule covers 100% of the daily demand for these valuable vitamins.
Dr. Jacob's B12 Active! under the tongue
- Active ingredients: vitamin B12
- Form: tablets under the tongue .
- Packaging: 120 tablets .
- Dose: 1 tablet per day .
- Sufficient for: 4 months .
Product description
B12 Active! is a sublingual tablet – the vitamin is already absorbed in the mouth directly into the bloodstream and is immediately metabolised by the body. It is bioactive and has a long stable duration. It is particularly recommended for people on a meat-free diet, due to the risk of vitamin B12 deficiency.
Pros and cons
B12 Active! is a sublingual tablet – the vitamin is already absorbed in the mouth directly into the bloodstream and is immediately metabolised by the body. It is bioactive and has a long stable duration. It is particularly recommended for people on a meat-free diet, due to the risk of vitamin B12 deficiency.
Additional information
B12 Active! is a sublingual tablet – the vitamin is already absorbed in the mouth directly into the bloodstream and is immediately metabolised by the body. It is bioactive and has a long stable duration. It is particularly recommended for people on a meat-free diet, due to the risk of vitamin B12 deficiency.
User review
B12 Active! is a sublingual tablet – the vitamin is already absorbed in the mouth directly into the bloodstream and is immediately metabolised by the body. It is bioactive and has a long stable duration. It is particularly recommended for people on a meat-free diet, due to the risk of vitamin B12 deficiency.
Dr. Jacob's B12 FORTE drops
- Active ingredients: vitamin B12
- Form: drops under the tongue .
- Packaging: 20ml
- Dose: 1 drop daily .
- Sufficient for: year .
Product description
Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.
B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.
B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).
Pros and cons
Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.
B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.
B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).
Additional information
Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.
B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.
B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).
User review
Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.
B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.
B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).
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SOLGAR natural vitamin B12
- Active ingredients: vitamin B12
- Form: tablets .
- Packaging: 100 tablets .
- Dose: 1 tablet daily .
- Sufficient for: 100 days .
Product description
The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.
Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body.
Vitamin B12 is a very important protective function.
Pros and cons
The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.
Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body.
Vitamin B12 is a very important protective function.
Additional information
The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.
Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body.
Vitamin B12 is a very important protective function.
User review
The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.
Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body.
Vitamin B12 is a very important protective function.
Aura Herbals Folic acid (vitamin B9)
- Active ingredients: vitamin B9
- Form: aerosol .
- Packaging: 30 ml .
- Dose: 1 application .
- Sufficient for: 60 days .
Product description
This convenient spray contains the valuable vitamin B9 (folic acid) Quali®-B. One application covers the daily requirement of folic acid and supports the normal functioning of the immune system and the growth of maternal tissues during pregnancy.
The dietary supplement is safe and suitable for pregnant and breastfeeding women.
Pros and cons
This convenient spray contains the valuable vitamin B9 (folic acid) Quali®-B. One application covers the daily requirement of folic acid and supports the normal functioning of the immune system and the growth of maternal tissues during pregnancy.
The dietary supplement is safe and suitable for pregnant and breastfeeding women.
Additional information
This convenient spray contains the valuable vitamin B9 (folic acid) Quali®-B. One application covers the daily requirement of folic acid and supports the normal functioning of the immune system and the growth of maternal tissues during pregnancy.
The dietary supplement is safe and suitable for pregnant and breastfeeding women.
Pharmovit Folian
- Active ingredients: folic acid, inulin .
- Form: capsules .
- Dose: 1 capsule per day .
- Sufficient for: 60 days .
Product description
Dietary supplement with folic acid in a highly available form. Calcium L-methylfolate excels in its bioavailability – your body can use it quickly. This ingredient supports pregnant women, the immune system, as well as patientsóing anaemia.
Additionally, inulin is included in the formulation, whichóra supports the digestive system.
Pros and cons
Dietary supplement with folic acid in a highly available form. Calcium L-methylfolate excels in its bioavailability – your body can use it quickly. This ingredient supports pregnant women, the immune system, as well as patientsóing anaemia.
Additionally, inulin is included in the formulation, whichóra supports the digestive system.
Additional information
Dietary supplement with folic acid in a highly available form. Calcium L-methylfolate excels in its bioavailability – your body can use it quickly. This ingredient supports pregnant women, the immune system, as well as patientsóing anaemia.
Additionally, inulin is included in the formulation, whichóra supports the digestive system.
Dr Jacob's Melatonin + B12
- Active ingredients: melatonin, vitamin B12
- Form: sucking pastilles .
- Dosage: 1 lozenge per day .
- Sufficient for: 60 days .
Product description
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
Pros and cons
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
Additional information
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
User review
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
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- Cervical cancer [causes + symptoms + treatment] .
- Liver [symptoms of diseases + how to care for it and what to avoid]
- Fatty (greasy) liver [what it is + causes + symptoms] .
- Liver tests [what they are + when to perform them] .
Summary
.Remember:
.- The B-vitamin complex is 8 vitamins: B1 - thiamin; B2 - riboflavin; B3 - niacin (vitamin PP); B5 - pantothenic acid; B6 - pyridoxine; B7 - biotin (vitamin H); B9 - folic acid, B12 - cobalamin.
- The B-vitamin complex is a complex of the following vitamins.
- You are at risk of deficiency of B vitamins if: your diet is poor, you are on a plant-based diet, you consume a lot of alcohol, you suffer from a gastrointestinal disorder, you are taking medication that affects the absorption of these vitamins, you are pregnant or breastfeeding and if you are over 60 years of age.
- You are at risk of deficiency of the B vitamins if.
- We should supplement B vitamin deficiencies primarily from a varied and nutritious diet.
- When choosing a medicine or supplement, check that all vitamins you need are present.
- Before starting supplements, it is a good idea to consult your doctor.
Behind you is a solid dose of knowledge about B vitamins. At the end I have collected the most frequently asked questions for you. If you don't find the answers to yours - leave them in the comments, we will be happy to answer them together with an expert. Feel free to check out my other articles on vitamins, minerals and omega acids.
FAQ
.Where are the most B vitamins found?
.Most B vitamins can be found in nuts (almonds, walnuts), seeds (pumpkin, sunflower), beans, liver, poultry, eggs, dairy products, fish (salmon, mackerel, sardines), spinach. It is worth sourcing B vitamins from a varied diet and relying on animal and plant sources.
Can B vitamins be overdosed?
.B vitamins are difficult to overdose on as the excess is excreted in the urine. Too high a concentration of these vitamins in the blood can manifest as headache, nausea, vomiting, weakness, uneven heartbeat, among other symptoms.
How long can B vitamins be taken?
.The duration of supplementation with B vitamins is an individual matter that depends on the state of health, the deficiency, the diet, the preparations used, the doses. The duration and intensity of supplementation is decided by your doctor. Remember that it is best to obtain vitamins from a varied and nutritious diet.
How to quickly correct a B vitamin deficiency?
.B vitamin deficiencies are best supplemented through a balanced diet. If this is not enough, it is worth reaching for a medication or dietary supplement. Supplementation should be consulted with your doctor, who may order diagnostic tests and prescribe an individualised dosage.
Do you need to take breaks from B vitamin supplementation?
.The dosage and how long you should supplement with B vitamins is decided by your doctor based on an individual assessment of your health. Remember, it is recommended that you meet your daily requirements for these vitamins with a balanced and varied diet.
What does the B vitamin complex help with?
B vitamins: can alleviate neuropathic pain, support the proper functioning of the nervous system, can prevent Parkinson's disease, have a positive effect on mood, mental health and resistance to stress. They are also important for a properly functioning cardiovascular system.
Do B vitamins help with aches and pains?
.Animal studies suggest that B vitamins may help relieve pain. If you have neuropathic pain, your doctor may prescribe B-vitamin complex drugs or injections by prescription. If you suffer from chronic pain, see your doctor to diagnose the cause.
Resources
.See all
.A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention | NEJM. (n.d.). Retrieved March 21, 2023, from https://www.nejm.org/doi/10.1056/NEJMoa1506197
Almoallim, H., Mehdawi, F. S., Cheikh, M. M., Al-dhaheri, F., & Aqeel, A. M. (2016). Reversible Vitamin B12 Deficiency Presenting with Acute Dementia, Paraparesis, and Normal Hemoglobin. Case Reports in Neurological Medicine, 2016, 4301769. https://doi.org/10.1155/2016/4301769
Al-Musharaf, S., McTernan, P. G., Hussain, S. D., Aleisa, K. A., Alnaami, A. M., Wani, K., Saravanan, P., & Al-Daghri, N. (2021). Prevalence and Indicators of Vitamin B12 Insufficiency among Young Women of Childbearing Age. International Journal of Environmental Research and Public Health, 18(1), Article 1. https://doi.org/10.3390/ijerph18010001
Anemia-Vitamin B12-Deficiency Anemia | NHLBI, NIH. (2022, March 24). https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia
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Editorials
Meet the teamNatu.Care Editor
Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.
Master of Pharmacy
Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki
Editor
Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.
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