Amazing Sources of Vitamin B Complex

by Toluwani Oyesola August 20, 2024

Vitamin B complex is made up of eight vitamins: B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-9 (folic acid), and B-12 (cobalamin). Every one of these vitamins are essential to the overall function of the body.

Sources of Vitamin B Complex

B vitamins can be found in a lot of foods. To get enough of each type of vitamins, it is best to eat a wide variety of food.

Food that can serve as good sources of Vitamin B:

Animal: Milk, Cheese, Eggs, Liver/Kidney, Red Meat, Chicken, Tuna, Mackerel, Salmon, Oysters and Clams.

Plant: Bets, Avocados, Potatoes, Kidney beans, Black beans, Chick peas, nuts, Seeds, Citrus, Banana, Watermelon, Whole grains and Cereals.

You can also get vitamin B from supplements. However, you should only take supplements after consulting a doctor to know what type of supplement you should take. Supplements should never be used to replace your diet.

Recommended Daily Intake

The various intake for the different types of vitamin-B dependent on gender are:

For Women:

B-1: 1.1 milligrams (mg).

B-2: 1.1 mg

B-3: 14 mg

B-5: About 5 mg

B-6: 1.3 mg

B-7 Biotin: About 30 micrograms (mcg)

B-9 Folic acid: 400 mcg

B-12: 2.4 mcg

For Men:

B-1: 1.2 mg

B-2: 1.3 mg

B-3: 16 mg

B-5: About 5 mg

B-6: 1.3 mg

B-7 Biotin: About 30 mcg

B-9 Folic acid: 400 mcg

B-12: 2.4 mcg

Benefits

Healthy Cells: It helps to promote the health of the cells in the body.

More red blood cells: It helps to support the growth of the red blood cells.

Increased energy levels: It increases the energy level of the body, this provides better ability to carry out day to day activities.

Better Eyesight: It contributes to the improvement of the eyes.

Healthy brain: It can help to improve how the brain and functions. It also helps to ensure that the nerves work properly.

Better Digestion and Appetite: It helps to promote digestion of food by the body. It also helps with the appetite by supporting healthy appetite.

Healthy Heart: It helps to support the cardiovascular system and ensure it is functioning properly.

Toned Muscles: It can help to strengthen the muscles.

Pregnancy and Breastfeeding: It can help pregnant women boost their energy levels, ease nausea and reduce the risk of developing preeclampsia. When breasting it helps to provide the child with vitamins required for brain development.

Increase testosterone: It helps to increase the amount of testosterone in men. It also helps to increase strength and build muscles.

What happens when you have too much Vitamin B Complex

B vitamins overdose is unlikely to come from your diet or proper usage of supplement. However, overdose is possible if you are taking supplements without a doctor's prescription.

Symptoms of Overdose

Excessive thirst

Blurry vision

Abdominal cramps

Nausea, Vomiting

Increased Urination

Diarrhoea and Skin flushing.

Taking too much Vitamin-B over a long period of time can result in Nerve Damage.

Signs of Deficiency

Just by eating a balanced diet, you can get sufficient amount of vitamin B. However deficiency is still possible, the following symptoms are may be associated with vitamin B deficiency:

Fatigue and Weakness.

Crack around the mouth, scaly skin on the lips and swollen tongue.

Skin rashes

Confusion

Irritability or depression

Nausea

Abdominal Cramps

Diarrhoea and constipation

Numbness or a tingling feeling in the feet and hands.

Untreated Deficiency can increase the risk of developing:

Digestive Issues

Some Skin Conditions such as rashes

Infections

Anaemia

Deficiency in B-12 could result in neuropsychiatric disorders.

What can Cause Deficiency

Health Conditions: Certain health conditions can prevent proper absorption of vitamin B, examples are: Celiac disease, Crohn's disease, HIV, Rheumatoid art, Ulcerative colitis and Inflammatory bowel disease.

Lack of a proper diet; When you are not eating well or your diet is made of mainly junks, you might not get enough vitamin B.

Vitamin B is a vitamin that is already readily available in many foods and can also be gotten through supplements. If you have any symptoms of deficiency and are unsure of the reasons, ensure you consult a medical professional.