File: Vitamin B complex
The vitamin B complex consists of 8 vitamins:
B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folic acid)
B12 (cobalamin)
Each of these contributes to the smooth functioning of the body and helps to maintain its well-being and health. As the foundation stones of a healthy body, B vitamins influence the body’s energy levels, brain function and cellular metabolism. The B vitamin complex boosts the immune system while promoting: cellular health, blood flow, energy levels, good vision, digestion, appetite regulation, proper neuronal function, proper hormone and cholesterol production, cardiovascular health and muscle tone.
Specifically for women
B vitamins play an important role during pregnancy, boosting energy levels, helping to reduce nausea and reducing the likelihood of pre-eclampsia.
But their action does not stop there. And during lactation, B vitamins are extremely important, as they contribute to the healthy development of the baby’s brain.
Specifically for men
B vitamins are likely to be associated with increased/high testosterone levels in men, which decline over the life course. At the same time, they help to increase muscle volume and strengthen the body.
Signs of deficiency
A balanced diet is the be-all and end-all of a healthy body, and while most of us get our nutrients from our diet, it is possible to be deficient in a vitamin, mineral or trace element.
Symptoms such as skin rashes, chapped lips, swollen tongue, fatigue, weakness, anaemia, mental confusion, irritability, depression, nausea, diarrhoea, constipation, numbness or tingling sensation in the legs and arms may indicate that there is a deficiency in one or more B vitamins. If you find that you are experiencing any of the above symptoms and you are not sure why, contact your doctor immediately, as while it is possible that the symptoms are due to a vitamin deficiency, they may have to do with underlying conditions. It is the doctor who will make the diagnosis and advise you with the appropriate treatment pathway.
Foods rich in vitamin B complex
Many foods contain B vitamins and it is quite easy to get them from a balanced diet. They are found in: milk, cheese, eggs, liver, meat (white and red), fish (tuna, salmon), shellfish, dark green leafy vegetables (spinach, kale), beetroot, avocados, potatoes, wholemeal products, black beans, chickpeas, seeds and nuts, citrus fruits, bananas, watermelons, etc.
Are supplements necessary?
No supplement will ever replace or surpass a balanced diet. You are likely to need a supplement if you are over 50 or pregnant, or if you have certain chronic conditions or follow a vegetarian/vegan diet.
Consult your doctor
Always seek expert advice when it comes to incorporating a dietary supplement into your daily routine. You can communicate to your doctor your desire to boost your body with a dietary supplement and listen to his suggestion. Some dietary supplements can affect underlying diseases or medications, so the doctor’s agreement is essential.