ALL ABOUT VITAMIN B COMPLEX- BENEFITS, SIDE EFFECTS AND MORE

WHAT IS VITAMIN B COMPLEX?

B complex vitamins are a combination of 8 B vitamins. All these are very essential water-soluble compounds having different significance in maintaining our overall body health right from deriving energy from food to synthesis of blood cells. These are:
Vitamin B1 aka Thiamine
Vitamin B2 aka Riboflavin
Vitamin B3 aka Niacin
Vitamin B5 aka Pantothenic acid
Vitamin B6 aka Pyridoxine
Vitamin B7 aka Biotin
Vitamin B9 aka Folate or Folic Acid
Vitamin B12 aka Cobalamin

INDIVIDUAL HEALTH BENEFITS OF B VITAMINS

• Every member of the vitamin B complex has its unique importance in the optimum functioning of our body. Let's peep into the benefits of each one:
• Vitamin B1 is vital for the growth and functioning of body cells.
• Vitamin B2 in combination with other B vitamins contributes to converting food into energy. Also, it transforms B6 into a usable form and helps in niacin synthesis. It also helps in keeping eyes, skin, and nervous system healthy
• Niacin or B3 vitamin helps in triglyceride and elevates good cholesterol (HDL) levels in the body.
• Adenine or B4 vitamin plays a vital role in protein synthesis.
• Vitamin B5 helps in driving out energy from fats and carbohydrates. It supports the body in using other vitamins also.
• Pyridoxine plays multiple roles like energy, generation, stabilization of mood, and boosting immunity.
• B7 promotes the conversion of fats, carbohydrates, and proteins into energy. Furthermore, it also plays a vital role in fatty acids synthesis, maintaining bone strength and hair health. 
• Vitamin B9 helps in DNA (the genetic material) synthesis.
• B12 plays an important role in protein metabolism.

HOW VITAMIN B COMPLEX IS ADVANTAGEOUS TO US?

Importantly, everyone does not require B complex supplementation if he or she is taking a sufficiently healthy and balanced diet. But in today's scenario, because of a hundred reasons, we are unable to take such a diet. So, B complex supplementation becomes very important, especially in case of deficiency.

Maximum Energy Derivation From Food
Most of the B vitamins play a huge role in the process of deriving energy from food. Some help in carbohydrates metabolism, while others contribute to breaking down fats or proteins. This process is called cellular respiration which is a natural and essential process. So, upon B complex supplementation, one may feel energetic especially if he/she is having insufficient levels of these vitamins in the body.
The crucial vitamins for this function are B1, B2, B3, B5, B6, B7, and B12.

Optimizes Brain Functioning
According to a review that was published in “Nutrients” in 2016, some B vitamins like B6, B9 & B12, promote homocysteine metabolism. This process helps in reducing the risk of dementia and cognitive decline. Above that, B12 vitamins maintain the health of DNA strands specifically during fetal development. This vitamin may also help in preventing certain cancers and chronic diseases. Vitamin B6 is known to support optimum brain development and functioning. While vitamin B9 helps in diminishing the risks of birth defects associated with the brain or spine-like spina bifida.

Synthesis of Red Blood Cells
Certain B vitamins like B12, help in the synthesis of red blood cells in our body. As we all know, it's the red blood cells that transport oxygen from the lungs to the whole body and carbon dioxide from all body cells to the lungs. This function increases the vitality of B12 in our body. So, there is increased fatigue in case of anemia due to vitamin B12 deficiency.

Promotes Hormone Production And Reduces Stress
Vitamins B3 and B5 help in the production of adrenal gland hormones, specifically sex and stress hormones. Vitamin B6 helps in stimulating the release of various  neurotransmitters and hormones that can stabilize our mood swings, reduce stress,  and regulate our circadian rhythm (biological clock of the body)

WHAT ARE THE POSSIBLE SIDE EFFECTS THAT VITAMIN B COMPLEX MAY CAUSE?

As such, B complex supplements are not associated with very peculiar side effects because they are water-soluble compounds and do not stay in our bloodstream for longer durations. However, larger doses of these vitamins may cause certain side effects. So, before going for such supplementation, one must consult the physician. Following are the side-effects that may arise due to overconsumption of B Vitamins: 

• B3 or niacin: Excess of vitamin B3 in the body may result in skin flushing or skin pain, raised blood sugar levels, and toxicity in the liver.
• B6 or pyridoxine: Vitamin B6 may result in nerve damage, kidney malfunction, skin lesions, and can enhance the risk of heart attacks and strokes. In very advanced cases, it may also become the cause of death among people with end-stage kidney disease or severe diabetes. 
• B9 or folate: B6 vitamin may cause kidney damage and insulin resistance in babies. It may hinder the natural cell cycle and can result in an increased risk of certain types of cancers. 
• B12 or cobalamin: It is known to degrade kidney function speedily and increase the risk of heart diseases in people with poor kidney function. According to some studies, very high doses of vitamin B12 may enhance our risk of cancer and associated mortality.

FOOD OR DIETARY SOURCES OF VITAMIN B COMPLEX

B vitamins are generally present in fortified cereals and animal food sources. But certain other foods like vegetables, legumes, fruits, and nuts are also known to contain certain amounts of these vitamins. Following are some common food sources of this micronutrient complex:

• B1 or thiamine: Fortified cereals, whole-grain bread, rice, wheat germ, trout, pork, mussels, black beans, and tuna.
• B2 or riboflavin: Fortified cereals, beef liver, mushrooms, chicken, and almonds.
• B3 or niacin: Eggs, fortified bread and cereals, fish, rice, dairy products, nuts, chicken, peanuts, turkey meat, lamb meats, and organ meats.
• B5 or pantothenic acid: Avocado, meat, broccoli, eggs, mushrooms, milk, fortified cereals, poultry, organ meats, poultry, legumes, and potatoes.
• B6 or pyridoxine: Chickpeas, tuna, chicken breast, salmon, fortified breakfast cereal, potatoes, and beef
• B7 or biotin: Beef liver, egg yolk, wheat germ, pork, sunflower seeds, whole-grain foods, sweet potato, sardines, almonds, broccoli, and spinach.
• B9 or folate: Spinach, broccoli, beans, brussels sprouts, legumes, orange juice, asparagus, peanuts, avocado, leafy greens, salmon, and fortified cereals.
• B12 or cobalamin: Organ meats, shellfish, chicken, beef, fish, milk, eggs, milk, and certain fortified cereals.

DOSAGE

The vitamin B complex dosage that can serve you the best without any side effects is mentioned below:

• Riboflavin (Vitamin B2) - 8.5mg
• Niacin (as Niacinamide) - 20mg
• Vitamin B6 (Pyridoxine HCl) - 10
• Folate - 400mcg DFE
• Vitamin B12 (as Methylcobalamin & Cyanocobalamin) - 50mcg
• Biotin - 300mcg
• Pantothenic Acid (as d-Calcium Pantothenate) - 10mg
• Benfotiamine (from Thiamine) - 100mg

You can avail such a therapeutically healthy dosage by using Lypo-Spheric Vitamin B Complex Plus. This supplement offers you the best absorption of these micronutrients because of the incorporated liposomal encapsulation Technology. Such an advanced formulation enhances its therapeutic potential way higher than regular vitamin B complex tablets and B Complex Capsules.