為什麼複合維他命B很重要,我從哪裡得到它?

What is B-complex vitamin?

Vitamin B complex is composed of eight B vitamins:

  • B-1 (thiamine )
  • B-2 ( Riboflavin )
  • B-3 ( niacin )
  • B-5 ( Pantothenic acid )
  • B-6 ( Pyridoxine )
  • B-7 ( Biotin )
  • B-9 ( folic acid )
  • B-12 ( cobalamin )

Each of these essential vitamins contributes to your overall body function. Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, etc.

what is the benefit?

B vitamins play a vital role in maintaining good health and well-being. As the cornerstone of a healthy body, B vitamins have a direct impact on your energy level, brain function and cell metabolism.

Vitamin B complex helps prevent infections and helps support or promote:

  • Cell health
  • Red blood cell growth
  • energy level
  • Good eyesight
  • Healthy brain function
  • Easy to digest
  • Healthy appetite
  • Proper nerve function
  • Hormone and cholesterol production
  • Cardiovascular health
  • Muscle tone

Among women

B vitamins are especially important for pregnant and breastfeeding women. These vitamins help fetal brain development and reduce the risk of birth defects.

For expectant mothers, vitamin B can increase energy levels, relieve nausea, and reduce the risk of pre-eclampsia .

Among men

B vitamins are thought to increase male testosterone levels, which naturally decrease with age. They can also help men build muscles and increase strength. However, there is a lack of human studies to confirm these claims.

The recommended daily dosage of each B vitamin varies.

For women, the recommended daily intake is:

  • B-1: 1.1 milligrams (mg)
  • B-2: 1.1 mg
  • B-3: 14 mg
  • B-5: 5 mg
  • B-6: 1.3 mg
  • Biotin: 30 micrograms (mcg)
  • Folic acid: 400 micrograms
  • B-12: 2.4 micrograms

For men, the recommended daily intake is:

  • B-1: 1.2 mg
  • B-2: 1.3 mg
  • B-3: 16 mg
  • B-5: 5 mg
  • B-6: 1.3 mg
  • Biotin: 30 micrograms
  • Folic acid: 400 micrograms
  • B-12: 2.4 micrograms

A trusted source for the elderlyPregnant women need more B vitamins. Your doctor can provide dosage information that suits your individual needs.

Certain underlying health conditions can prevent your body from properly absorbing B vitamins. You should also discuss your B vitamin intake with your doctor if you have:

  • Celiac disease
  • AIDS virus
  • Crohn's disease
  • Alcohol dependence
  • Kidney disease
  • Rheumatoid Arthritis
  • Ulcerative colitis
  • Inflammatory bowel disease

How do you know if you are lacking?

Most people get enough B vitamins through a balanced diet . However, there may still be shortcomings.

The following symptoms may indicate that you are not getting enough B vitamins:

  • rash
  • Cracks around the mouth
  • Scaly skin on the lips
  • Swollen tongue
  • fatigue
  • weakness
  • anemia
  • Puzzled
  • Irritability or depression
  • nausea
  • Abdominal cramps
  • diarrhea
  • constipate
  • Numbness or tingling in feet and hands

If you experience any of these symptoms and are unsure of the cause, please make an appointment to see a doctor.

Although you may be deficient in vitamin B, these symptoms also overlap with many other underlying diseases. Your doctor can make a diagnosis and advise you on the next step.

Does deficiency increase your risk of certain diseases?

If you are deficient in B vitamins, you may experience a range of symptoms, depending on the B vitamins you lack.

If left untreated, the deficiency may increase your risk of the following diseases:

  • anemia
  • Digestive problems
  • Skin condition
  • Infect
  • Peripheral neuropathy

In particular, vitamin B-12 deficiency may increase your risk of neuropsychiatric diseases. Researchers are still studying its role in hyperhomocysteinemia and atherosclerosis .

Babies born to women who lack folic acid during pregnancy are more likely to have birth defects .

Many foods contain B vitamins, which makes it easy for you to get enough vitamins from your diet. It is best to obtain B vitamins from various food sources . This helps ensure that you get enough of each type.

You can find vitamin B in the following locations:

  • milk
  • cheese
  • Egg
  • Liver and kidney
  • Meats, such as chicken and red meat
  • Fish, such as tuna, mackerel, and salmon
  • Shellfish, such as oysters and clams
  • Dark green vegetables such as spinach and kale
  • Vegetables such as beets, avocados and potatoes
  • Whole grains and grains
  • Legumes, such as kidney beans, black beans, and chickpeas
  • Nuts and seeds
  • Fruits such as citrus, bananas and watermelon
  • Soy products, such as Soy milk andTempeh
  • Black molasses
  • Wheat germ
  • Yeast and Nutritional Yeast

If your doctor recommends that you increase your intake of certain B vitamins, check the following selected food list:

  • Foods rich in vitamin B-6
  • Foods rich in biotin
  • Foods rich in vitamin B-12
  • Vegetarian-friendly foods rich in vitamin B-12

Need to add?

Most people get enough B vitamins through diet. Your diet is also the best way for your body to obtain these vitamins.

You should not take supplements unless your doctor confirms that you are deficient in specific B vitamins. They will tell you if you should take a specific B supplement or add a B-complex vitamin supplement to your daily life.

If you meet the following conditions, you may more likely need to add:

  • Be 50 years old or older
  • pregnant
  • Have certain chronic health conditions
  • Vegetarian
  • Eat a vegan diet

Supplements can be purchased over the counter at your local pharmacy or health food store.

Supplements are not regulated by the U.S. Food and Drug Administration, so you should only buy from trusted, well-known brands. This helps ensure that you are taking a high-quality product that does not contain any suspicious additives. Your doctor may recommend a specific brand to consider.

You should always read all labels carefully and follow any instructions provided by the manufacturer. If you have questions about the dosage, please consult your doctor.

You are unlikely to get too much B-complex vitamins from your diet. That's because vitamin B complex is water-soluble . This means that they are not stored in your body, but are excreted in your urine every day.

If you take any supplements as directed, you are also unlikely to consume too much B vitamins.

In other words, overdose is possible -especially if you take supplements without getting a defect diagnosis from your doctor.

Symptoms of B complex vitamin overdose include:

  • Excessive thirst
  • Skin condition
  • Blurred vision
  • Abdominal cramps
  • nausea
  • Vomit
  • Increased urination
  • diarrhea
  • Skin flushing

If you think you are experiencing symptoms of an overdose of B-complex vitamins, seek immediate medical attention.

If you have been taking supplements and have not been diagnosed with a deficiency, you should also consult your doctor. Taking too much B-complex vitamins for a long time can cause nerve damage. This may cause you to lose control of your body movements.

Discuss supplements with your doctor

Before adding any supplements in your daily life, be sure to consult your doctor.

You can discuss your desired health goals and why you think you need supplements. Your doctor can help you determine whether this is the best treatment option and advise you on the next steps.

Some supplements can interact with certain underlying diseases and medications, so it is important to let your doctor know about the situation.

If you think you may be deficient in B vitamins, you should also see a doctor. They can help determine the cause of your symptoms and recommend ways to increase your B vitamin intake if needed.

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