B vitamins are a group of nutrients that perform many necessary functions in your body. Almost every individual only gets the recommended dose of these vitamins from food, as they are found in a wide variety of foods.
People with certain medical conditions like cancer, alcoholism, hyperthyroidism, and anorexia are more likely to develop nutrient deficiencies, which include B vitamins. And what else? People who have undergone certain weight-loss surgeries are also more likely to have a vitamin B deficiency. In situations like these, patients are mostly advised to include a vitamin B complex to correct their deficiencies.
Vitamin B 12 is naturally found in animal products such as meat, dairy products, eggs, and seafood. Strict vegans and vegetarians may be at risk for vitamin B12 deficiency if they don’t consume enough of this vitamin from fortified foods or supplements. A daily vitamin B complex can make sure that people who choose a diet that eliminates animal products get enough of these essential nutrients.
Benefits of Vitamin B Complex
• Hair growth
One of the best-known vitamins for hair growth is a B vitamin called biotin. Studies have linked biotin deficiency with hair loss in men. While biotin is used as an alternative treatment for hair loss, those who don’t have it can achieve good results. However, its deficiency is very rare as it occurs naturally in a wide variety of foods. There is also a lack of data on the effectiveness of biotin for hair growth in healthy people. Other B vitamins help make red blood cells, which transport oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get vitamins from many foods, such as whole grains, almonds, meat, fish, shellfish, and dark leafy greens.
Scientists have long found that humans and animals fed a diet low in vitamin B6 tend to develop dry, flaky, and itchy skin.
• It can reduce stress and improve mood
B vitamins are often used to reduce fatigue and improve mood. Some research suggests that B vitamins can boost your mood and improve your cognitive performance.
Diabetics tend to lack vitamin B1 or thiamine in their blood. According to Diabetes Health, this is because the kidneys of diabetics excrete Biomin instead of retaining it. Low thiamine levels can cause a defect in the lining of small blood vessels, causing the entire vessel to become inflamed. Research has shown that taking vitamin B1 can prevent blood vessel problems. This is important because many people with diabetes develop complications in blood vessels. Researchers claim that high doses of vitamin B1 can help prevent such issues, but keep in mind that more scientific research is needed to make a final decision.
• It can reduce symptoms of anxiety or depression
While B complex vitamin supplements do not cure mental health problems, they can help reduce symptoms of depression or anxiety. The study in 60 adults with depression showed that 60 days of treatment with a vitamin B complex resulted in a significant improvement in the symptoms of depression and anxiety, and was compared with people taking just one placebo tablet. B vitamins can also improve response to treatment when given in combination with antidepressants. So what is the RDA for B vitamins, or does each B vitamin have a specific RDA that varies based on gender, age, and other variables such as pregnancy? Talk to your doctor about your specific nutritional needs based on your age and condition.
What are the possible side effects?
Because B vitamins are water-soluble, you are unlikely to get too much of these nutrients through diet alone or by taking a B complex supplement as directed. However, taking supplements that contain too high and unnecessary amounts of B vitamins can lead to serious side effects.
High doses of the B3 supplement can cause vomiting, high blood sugar, red skin, and even liver damage. High doses of B6 can cause nerve damage, photo sensitivity, and painful skin damage; these are side effects of B complex supplements, as they can turn urine a pale yellow color. While discolored urine can be upsetting, it’s not dangerous – your body is just getting rid of the excess vitamins you can’t use.
Anytime you need a B complex supplement, always choose a reputable brand that will voluntarily have their products independently tested.