The B vitamin 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 them contributes to the smooth functioning of the body and contributes to maintaining its well-being and health. As the cornerstones of a healthy body, B- vitamins affect the body's energy levels, brain function and cellular metabolism. The B- vitamins complex strengthens the immune system and at the same time promotes: cellular health, hematopoiesis, energy levels of the body, good eyesight, digestion, regulation of appetite, proper functioning of neurons, proper production of hormones and cholesterol, cardiovascular health and muscle tone.
Specifically for women
B-complex vitamins play an important role during pregnancy, boosting energy levels, helping to reduce nausea and the chance of developing preeclampsia.
Their action, however, does not stop there. During breastfeeding, B- vitamins are extremely important, as they contribute to the healthy development of the baby's brain.
Specifically for men
B-complex vitamins are likely to be associated with elevated / high testosterone levels in men, which decline throughout life. At the same time, they contribute to the increase of muscle mass and the strengthening of the organism.
Signs of inadequacy
A balanced diet is the most important factor of a healthy life, and while most of us get the nutrients from our diet, there is a possibility that we are deficient in some vitamins, minerals or trace elements.
Symptoms such as skin rashes, chapped lips, swollen tongue, fatigue, weakness, anemia, confusion, irritability, depression, nausea, diarrhea, constipation, numbness or tingling sensation in the feet and hands are indicators of deficiency in one or more B-complex vitamins.
If you find that you are experiencing any of the above symptoms and you are not sure why, contact your doctor immediately, because while the symptoms may be due to lack of a vitamin, they may be related to underlying conditions. The doctor is the one who will make the diagnosis and advise you on the appropriate treatment.
Foods rich in B-complex vitamins
Many foods contain B- vitamins. They are found in: milk, cheese, eggs, liver, meat (white and red), fish (tuna, salmon), shellfish, dark green leafy vegetables (spinach, kale), beets, avocados, potatoes, whole grains, black beans, chickpeas, seeds and fruits, citrus fruits, bananas, watermelons etc.
Are Supplements Necessary?
No supplement will never replace or exceed a balanced diet. You may need a supplement if you are over 50 or pregnant or suffering from certain chronic conditions or following a vegetarian / vegan diet.
Consult your doctor
Always seek expert advice when it comes to incorporating a dietary supplement. You can communicate to your doctor your desire to strengthen your body with a dietary supplement and listen to his suggestion. Some dietary supplements can affect underlying diseases or medications, so it is necessary to consult a doctor.