The Benefits and Recommended Dosage of Vitamin B Complex

KOMPAS.com – Vitamin B complex has great benefits and plays an important role in all body processes.

This vitamin is good for consumption every day, which perhaps not many people know.

Next, this article will review more about vitamin B complex and the recommended dosage per day.

Also read: Benefits of Vitamin B to Prevent Neuropathy

What is vitamin B complex?

Vitamin B complex consists of eight water-soluble vitamins that perform important and closely related roles in our body’s cellular functions.

According to the MD website, the vitamins that make up the B complex are thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and cobalamin (vitamin B12).

Most B vitamins are found in a wide variety of foods because they are essential for cell function.

Some of them, such as vitamin B12, are found in meat and other animal food sources.

Also read: Can Lack of Vitamin B Trigger Depression? Here are the facts

How much vitamin B complex do humans need?

According to the Yashida Hospital page, the recommended daily dose of vitamin B complex varies as follows:

For young adults, 400 micrograms (mcg) daily Breastfeeding mothers need 500 mcg a day 600 mcg a day for pregnant women and older adults

However, always consult a doctor to find out the right dosage according to your body’s overall condition.

Even though it has many benefits, it doesn’t mean we have to consume large amounts of B complex vitamins.

Also read: 5 Symptoms of Vitamin B Deficiency to Watch Out for

However, you must take the appropriate dosage so that you get effective benefits.

If you consume too much B complex vitamins, you may experience the following side effects:

Vomiting and nausea Skin conditions such as redness or lesions High blood sugar levels Nerve damage and blurred vision due to light sensitivity Excessive thirst due to increased urination Diarrhea and instances of stomach ache Liver damage (in extreme cases)

Also read: 10 Foods that are High in Vitamin B

What are the benefits of Vitamin B complex?

Vitamin B complex has many important functions for body components. According to the Healthline page, here are the various benefits of vitamin B complex:

Vitamin B1 (thiamine) plays an important role in metabolism by helping convert nutrients into energy.
Vitamin B2 (riboflavin) helps convert food into energy and also acts as an antioxidant.
Vitamin B3 (niacin) plays a role in cellular signaling, metabolism, and DNA production and repair.
Vitamin B5 (pantothenic acid) helps your body obtain energy from food and is also involved in the production of hormones and cholesterol.
Vitamin B6 (pyridoxine) is involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters.
Vitamin B7 (biotin) is very important for carbohydrate and fat metabolism and regulates gene expression.
Vitamin B9 (folate) is needed for cell growth, amino acid metabolism, formation of red and white blood cells, and proper cell division.
Vitamin B12 (cobalamin) is essential for neurological function, DNA production, and red blood cell development.

Also read: 7 Benefits of Vitamin B Complex for Health

Get selected news updates and breaking news every day from Kompas.com. Let’s join the Telegram Group “Kompas.com News Update”, by clicking the link https://t.me/kompascomupdate, then join. You must install the Telegram application first on your cellphone.

2023-10-19 05:06:00
#daily #dose #Vitamin #Complex #benefits #Kompas.com