為什麼複合維生素 B 很重要?從哪裡可以獲得?

What is vitamin B complex?

B complex vitamins are composed of eight B vitamins:

  • B1 (Thiamine)
  • B2 (riboflavin)
  • B3 (nicotinic acid)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

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

What are the health benefits of vitamin B complex?

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

B complex vitamins may help prevent infections and help support or promote:

How to tell if you have a flaw?

Most people get enough B vitamins through a balanced diet. However, it can still be deficient, especially if you have been taking certain medications for a while, such as proton pump inhibitors, or if you follow a very strict vegan or vegetarian diet.

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

  • rash
  • There are cracks around the mouth
  • scaly skin on lips
  • swollen tongue
  • fatigue
  • weakness
  • anemia
  • Confused
  • Irritability or depression
  • nausea
  • abdominal cramps
  • diarrhea
  • constipate
  • numbness or tingling in feet and hands

If you are experiencing any of these symptoms and are unsure of the cause, make an appointment to speak with your doctor.

Although you may have a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on next steps.

  • cellular health
  • growth of red blood cells
  • energy level
  • eyesight
  • brain function
  • Digestion
  • appetite
  • proper neurological function
  • Hormone and cholesterol production
  • cardiovascular health
  • Muscle tension

For those who are pregnant

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

For people who are pregnant, B vitamins may help manage energy levels, relieve nausea, and reduce the risk of preeclampsia.

Used to increase testosterone levels

B vitamins are sometimes included in "testosterone-boosting" supplements and are thought to increase testosterone levels in men, which naturally decline with age. However, human studies substantiating these claims are lacking.

Although there is a lack of evidence for any testosterone-enhancing effects, since B vitamins aid in hormonal regulation, B vitamins may help regulate both male and female hormones.

How much B complex vitamins do you need?

The recommended daily intake of each B vitamin varies.

According to a trusted source from the National Institutes of Health (NIH), the recommended daily intake for women is:

  • B1: 1.1 milligrams (mg)
  • B2: 1.1 mg
  • B3: 14 mg norepinephrine
  • B5: 5 mg
  • B6: 1.3 mg
  • Biotin: 30 micrograms (mcg)
  • Folic acid: 400 mcg DFE
  • B12: 2.4 micrograms

For men, the National Institutes of Health recommends the following daily intake:

  • B1: 1.2 mg
  • B2: 1.3 mg
  • B3: 16 mg norepinephrine
  • B5: 5 mg
  • B6: 1.3 mg
  • Biotin: 30 mcg
  • Folic acid: 400 mcg DFE
  • B12: 2.4 micrograms

Older adults and pregnant women may need higher amounts of B vitamins. Your doctor can provide dosage information based on your individual needs.

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

  • Celiac disease
  • AIDS
  • Crohn's disease
  • alcohol use disorder
  • kidney condition
  • Rheumatoid Arthritis
  • ulcerative colitis
  • inflammatory bowel disease

What foods is it found in?

Many foods contain B vitamins, so you can easily get enough of them in your diet. It's best to get your B vitamins from a variety of food sources. This helps ensure you get enough of each type.

You can find B vitamins at:

  • milk
  • cheese
  • Egg
  • liver and kidneys
  • Meat, 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 cereals
  • 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 and tempeh
  • blackstrap molasses
  • wheat germ
  • Yeast and Nutritional Yeast

Does deficiency increase the risk of certain diseases?

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

If left untreated, deficiencies may increase the risk of:

  • anemia
  • digestive problems
  • skin condition
  • Infect
  • peripheral neuropathy

Vitamin B12 deficiency, in particular, may increase the risk of neuropsychiatric disorders. Researchers are also studying its role in hyperhomocysteinemia and atherosclerosis.

Babies born to people who are folic acid deficient during pregnancy may be more susceptible to certain birth defects.

Is it necessary to add?

Most people get enough B vitamins through their diet. Whole foods are also the best way for your body to absorb these vitamins.

Unless your doctor confirms that you are deficient in a specific B vitamin, there is no need to take supplements. If they find a B vitamin deficiency, they will likely be able to tell you whether you should take a specific B complex supplement or add a B complex vitamin supplement to your daily routine.

You may be more likely to need a supplement if you:

  • Aged 50 or above
  • pregnant
  • have certain chronic health problems
  • taking certain long-term medications
  • Strict meat-free diet

One thing to remember: Supplements are not regulated by the Food and Drug Administration (FDA), so you should only buy them from trustworthy, reputable brands. This helps ensure you get a high-quality product without any questionable additives.

If your doctor finds a deficiency, they may recommend a specific brand of supplement.

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

What happens if you take too much B complex vitamins?

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

If you take any supplement as directed, you're also less likely to get too much B vitamins.

That said, as with most supplements, it's possible to take too much at once—especially if you're taking them without a doctor's lack of diagnosis.

Several different B vitamins may cause specific side effects when consumed in excess. For example:

  • Vitamin B6. Too much vitamin B6 may cause peripheral neuropathy, a loss of feeling in the arms and legs.
  • Folic acid or folic acid. Too much of this vitamin can mask the symptoms of vitamin B12 deficiency, ultimately leading to neurological damage.
  • Nicotinic acid. Too much niacin may cause skin flushing. Long-term overdose may cause liver damage.

While there isn't enough research to say exactly what will happen if you take too much B-complex vitamins, more is not necessarily better, especially in the long run.

Risks and Side Effects

It’s best to consult your doctor before adding any supplements to your daily routine.

You can discuss your desired health goals and why you think supplementation is necessary. Your doctor can help you determine whether this is the best treatment option and provide advice on next steps.

Some supplements may interact with certain underlying diseases and medications, so be sure to let your doctor know.

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

Frequently asked questions

What are vitamin B complex used for?

B vitamins have a wide range of functions, including releasing energy through metabolism and supporting the nervous system. Low levels of B-complex vitamins can lead to neurological and physical problems.

People most at risk include developing children, older adults, people with certain health conditions that affect absorption, people with high alcohol intake, and people with diets low in B vitamins.

Is it okay to take B-complex every day?

B complex vitamins appear to be safe for most people because the body does not store excess vitamins but excretes them in the urine. However, instructions must be followed when taking supplements, as taking too much of certain B vitamins may have adverse effects.

Are B complex vitamins the same as B12?

The body needs vitamin B12 to develop and maintain the central nervous system, produce healthy red blood cells, and produce DNA.

Vitamin B12 is part of a broader B vitamin complex, including niacin, riboflavin and folate, which serve a variety of functions.

All B vitamins are necessary for health.

Which is better, B12 or B-complex?

Your doctor can advise you on whether you need vitamin B12 or a B-complex, as this will depend on your individual needs.

If my urine is yellow, should I stop taking vitamin B?
Bright yellow urine can be caused by B vitamins in the urine, but this is usually harmless and does not mean you need to stop taking vitamins.

generalize

B vitamins are essential for the proper functioning of the nervous system, cardiovascular system, and many other functions. There are many types of B-complex vitamins, collectively known as B-complex vitamin supplements.

People who may need B vitamin supplements include the elderly, pregnant women, and people following a strict plant-based diet. Your doctor can advise you on whether you need a B complex or specific B vitamins.

People who need supplements can buy them at health food stores. In some cases, your doctor may prescribe B vitamins.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
無人機醫療配送:低空經濟下的香港新契機

無人機醫療配送:低空經濟下的香港新契機

  無人機醫療配送:低空經濟下的香港新契機 —— 從健康、醫療金融到商業模式的全球比較與啟示 在香港「低空經濟」監管沙盒下,無人機由數碼港跨海至長洲醫院,約 12 公里航線僅需 18–20 分鐘,相比傳統 45–65 分鐘大幅提速。本文聚焦醫療價值、醫療金融回報與商...
醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

  基層醫療 家庭醫學 健康政策 醫管局普通科門診改名「家庭醫學門診」:利與弊、國際比較與香港基層醫療的下一步 醫務衞生局宣佈由 2025 年 10 月 11 日起,將「普通科門診」與「家庭醫學專科門診」統一命名為「家庭醫學門診服務」,74 間普通科門診...
基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

什麼是基孔肯雅熱? 基孔肯雅熱(Chikungunya Fever)是一種由**基孔肯雅病毒(Chikungunya virus, CHIKV)**引起的急性傳染病,屬於 Togaviridae 家族 Alphavirus 屬。這種病毒最早於 1952 年在坦桑尼亞被發現,其名稱來自當地馬孔德...
登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱係乜嘢? 登革熱(Dengue fever)係一種由登革熱病毒(Dengue virus)引起嘅急性傳染病,主要經由伊蚊(Aedes mosquito)叮咬傳播,特別係白紋伊蚊(Aedes albopictus)同埃及伊蚊(Aedes aegypti)。呢啲蚊喺日間最活躍,因此唔似瘧疾嗰...
流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

近排有新聞報導,一名原本健康嘅中學生感染乙型流感(Influenza B)之後,出現腦病變、心肌炎同休克,情況危殆。好多家長都會問:「流感唔就係普通感冒?點解可以嚴重到影響腦同心臟?」其實,流感背後嘅機制比我哋想像中複雜得多。 一、流感病毒唔止攻擊呼吸道 流感病毒(包括甲型同乙型)主要透過飛...
牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜係香港家庭常見嘅煲湯之一,牛骨湯香濃滋補,配合中藥材更具養生功效。本文介紹肉骨類選擇、牛骨湯建議配搭、常見中藥材分類,以及Instant Pot壓力煲與傳統老火湯版本食譜,並引用科學研究支持。
澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 重點:事件本身不代表飲水會感染;主要風險來自水經鼻腔進入。 目錄 ...
如何判斷雞翅是否變壞?

如何判斷雞翅是否變壞?

重點摘要 雞翅會變質嗎? 如何判斷雞翅是否變壞? 過期雞翅還能食嗎? 雞翅可存放多久? 如何儲存雞翅? 雞翅可以冷凍嗎? 結論 雞翅會變質嗎? 會。皮脂較多、表面不潔或溫度過高時,細菌繁殖更快。 如何判斷雞翅是否變壞? 外觀:皮色發黃、出黑斑或血水。 觸感:表面黏滑、軟爛。 氣...
如何判斷雞蛋是否變壞?

如何判斷雞蛋是否變壞?

重點摘要 雞蛋會變質嗎? 如何判斷雞蛋是否變壞? 過期雞蛋還能食嗎? 雞蛋可存放多久? 如何儲存雞蛋? 雞蛋可以冷凍嗎? 結論 雞蛋會變質嗎? 會。殼面有微孔,溫差及濕度變化會令細菌入侵。 如何判斷雞蛋是否變壞? 水測:沉底=較新鮮;浮起=多半變壞。 打開觀察:蛋白渾濁水樣、蛋黃...