In this rat-race world, one should put on the armor that shields him from the toxins of the outside world. Otherwise, he shall fall short in the race and start losing the battles he just started. Taking supplements every day is a must to have sufficient nutrients from the food you need to eat each meal to gain the exact dosage of vitamins and minerals since not all the necessary nutrients can be taken in just one meal.
The main role of a supplement is to make up for what is missing in the regular diet since it’s what one needs to face the rigor of life. After all, nothing is less important than a healthy body. Though it sounds trite, but health is wealth all the time for it is the core of your being to do things on your own way say biking, walking, exercising, doing household chores and engaging in some nerve-wracking activities that demand so much strength from your body. Sadly, at some point, you cannot perform it well due to muscle pain, back ache, head ache and numbing fingers and all those aches that tie you down to bed. Due to constant movement, the nutrients also are sapped rendering you weak and tired, so a daily intake of B-complex does well to your body.
What are B-complex supplements?
The vitamin B-complex refers to all of the known essential water-soluble that include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and the cobalamins (vitamin B12) (1). Vitamin B is discovered by researchers to be extracts containing several vitamins, which were given distinguishing numbers (2).
Each member of the B-complex has a unique structure and performs unique functions in the human body. Vitamins B1, B2, B3, and biotin participate in different aspects of energy production, vitamin B6 is essential for amino acid metabolism, and vitamin B12 and folic acid facilitate steps required for cell division (3). B-complex supplements usually pack all eight B vitamins into one pill.
Since they are water-soluble, your body does not store them. For this reason, your diet must supply them each day. They have many important functions and are vital for maintaining good health.
B-complex vitamins usually contain the following:
- B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy (4).
- B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant (5).
- B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair (6).
- B5 (pantothenic acid): Pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production (7).
- B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters (8).
- B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression (9).
- B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division (10).
- B12 (cobalamin): B12 is vital for neurological function, DNA production and red blood cell development (11).
B-vitamins are found in many foods, which most likely put you at risk of developing a deficiency if you do not follow a well-rounded diet. Taking B-complex supplements is advisable when confronted with vitamin deficiencies.
8 Benefits of B-Complex Supplement
1. Reduces stress
B-complex supplement reduces fatigue and boosts mood. B-complex can lift your spirits and improve your cognitive performance, according to studies (12). A 33-day study in 215 healthy men found that treatment with a high-dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests while another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue (13).
2. Boosts energy
B-complex can enhance your metabolic output and provide you a much-needed boost of energy if you are overworked or fatigued as it increased metabolism that suggests a greater energy output (1). B-complex serves as a catalyst to convert those calories from the food you eat into energy, much as in the same way that a match ignites the fuel in charcoal (14).
3. Manages symptoms of anxiety
While B-complex supplements may help improve symptoms of depression or anxiety. A study in 60 adults with depression showed that treatment with a B-complex vitamin for 60 days led to significant improvements in depression and anxiety symptoms, compared to a placebo (15). Another study found that supplementing patients with a vitamin containing B12, B6 and folic acid led to a more enhanced and sustained antidepressant response over one year, compared to a placebo (16).
4. Aids in gut health
This supplement serves a huge role in improving gastrointestinal distress associated with an unhealthy microbiome. According to a research, those who abuse alcohol tend to have low levels of thiamine (Vitamin B1) and small-intestinal bacteria overgrowth (SIBO) (17). That means this vitamin plays a crucial role in fighting off foreign substances in the microbiome, and when comprised by lifestyle choices can lead to gastric problems that need extreme interventions like surgery (18).
5. Promotes skin health
Because B vitamins support cellular rejuvenation, they can be beneficial for your skin, nails and hair. They can boost skin health by reducing redness, dryness, and inflammation, dermatitis, eczema and acne blemishes (19).
6. Speeds up wound healing
Several studies have indicated B vitamins are effective at speeding wound healing, according to the University of Michigan (20). Although many of these studies were done on animals, not humans. However, a well-designed but small study in 2005 found that supplementing with B complex sped mouth wound healing in men and women with gum disease (21).
7. Maintains healthy brain and nervous system
B vitamins are needed to produce neurotransmitters in your brain, which carry chemical signals throughout our entire body, affecting your mood, energy, appetite and more (22). Vitamin B5 also plays a part in producing sex and stress-related hormones like cortisol (23). These hormones are produced in the adrenal glands. Getting enough B vitamins from your diet or supplements can improve your ability to cope with stress (24).
8. Promotes hair growth
B-complex can also help promoting hair health. One study found that taking a supplement containing pantothenic acid (vitamin B5) could increase hair growth in women with a specific type of hair loss (25).
If you choose to supplement, there is no reason not to take the whole complex of eight B- vitamins in supplement form. These water-soluble supplements are considered to be amongst the most harmless vitamins or supplements. Toxicity has only been found in vitamin B6. Vitamins B5 and B3 can cause side effects in extreme doses, they are mainly considered not harmful (26). Whenever you feel discomforts using the supplements, consult your doctor.