A vitamin B complex is a group of B vitamins that provide many health benefits. While you can typically get the B vitamins you need from a nutritious diet, including a B complex supplement in your daily routine can help avoid a vitamin B deficiency. This guide will explore the many benefits of vitamin B supplements.
What Are B Complex Supplements?
B complex supplements are a combination of all the B vitamins in one dietary supplement. The complex includes the following eight B vitamins:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Vitamin B5 pantothenic acid
- Pyridoxine (vitamin B6)
- Biotin (B7)
- Folic acid (B9)
- Cobalamin (Vitamin B12)
Benefits of B Complex vitamins
Taking a B complex vitamin can help with B vitamin deficiencies you may have. While food sources are the best place to get your B vitamins, B vitamin supplementation can provide many health benefits. B vitamins affect your energy levels, brain and nervous system function, and cell metabolism.
Taking a B complex may help prevent infections and can help support or promote the following:
- Cell growth and health
- Growth of healthy red blood cells
- Eyesight
- Brain health
- Digestion
- Appetite
- Proper nerve function
- Hormone and cholesterol production
- Cardiovascular health
- Muscle tone
It’s important to remember that most B vitamins are water-soluble vitamins, which means they dissolve in water and you can’t store excess amounts of them for your body to use later. This is why regular intake of a vitamin B complex can help aid in avoiding deficiencies.
B Vitamins and Pregnancy
B vitamins are even more important for those who are pregnant or breastfeeding. This group of vitamins aids in proper fetal brain development and lowers the risk of certain birth defects. They also help the expectant mother by increasing energy production, easing nausea, and lowering the risk of preeclampsia.
Signs of Vitamin B Deficiency
Now that you know the health benefits of B vitamins, it’s essential to know the signs of B vitamin deficiency. Your signs may vary depending on the B vitamin you’re deficient in. Here’s a rundown of signs of deficiency in various B vitamins:
- Vitamin B12 deficiency can cause anemia, fatigue, or poor balance.
- Riboflavin deficiency (B2) can cause fatigue, slowed growth, or digestive problems.
- Folate deficiency (B9) can cause anemia, mouth sores, or neurological symptoms like memory loss or difficulty concentrating.
- Niacin deficiency (B3) can cause a thick, scaly rash on the skin when exposed to sunlight or a swollen mouth.
- Biotin deficiency (B7) can cause hair loss, dry skin, fatigue, or insomnia.
Who Benefits Most from B Complex Supplements?
The majority of people get enough vitamin B through their diet if they are eating foods like dark green leafy vegetables, dairy, liver, red meat, tuna, and many other sources. However, if it’s confirmed that you are deficient in multiple B vitamins, your healthcare provider may suggest supplementing along with a healthy diet.
Sometimes, people are only deficient in certain B vitamins, so they only need to supplement that one. Typically, individual supplementation is used for folic acid, vitamin B12, pantothenic acid, or vitamin B6. If you’re deficient in several B vitamins, a complex vitamin supplement is better for you.
You may be more likely to need vitamin supplements if you fall into one or more of the following categories:
- Older adults (over 50)
- Those who are pregnant
- People who have certain chronic health conditions
- Those who take certain medications long-term
- Anyone who eats a strictly meat-free diet
Vitamin B Supplement Options
Many B complex supplements come in capsule form. Taking a capsule can allow you to ingest the dietary supplements relatively easily. However, some people prefer a different way to approach their vitamin B intake. If you don’t like taking pills or you are looking for an easier way to get your vitamin B, consider a B complex skin patch.
The Maximize B Complex Skin Patch provides a safe and effective alternative to capsules. Plus, taking your supplement in pill form can cause about 90 percent of the vitamins to be wasted because they get destroyed in your digestive system. A skin patch bypasses your digestive system and, instead, delivers your vitamins directly into your bloodstream. This approach lets you get much more of the dosage you take.
Summary
B complex supplements are a great option for people who don’t get enough B vitamins from food sources. This group of essential vitamins helps promote a healthy brain, red blood cell production, higher energy levels, metabolism function, and more. If you have concerns about your vitamin B levels, have your doctor test them.
If you’re low in multiple B vitamins, they may suggest you begin supplementing with a B complex. For the best supplementation results, consider using a skin patch to get the vitamins directly into your bloodstream.
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