When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to eat B complex!
When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to eat B complex!
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When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to eat B complex!
#What is Group B?
Vitamin B Complex, also known as vitamin B group, includes eight water-soluble vitamins including vitamin B1, B2, B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid) and B12. These vitamins work together to support the proper functioning of the body and are therefore often designed together in supplements.
B vitamins act as "coenzymes" in the body, helping to convert nutrients in the diet into energy. If your daily diet is unbalanced, for example, you eat too much outside and don't eat enough fruits and vegetables, no matter how much B group you take, it will not work, and it may even affect the body's various physiological functions.
#B vitamins and their daily recommended intake
<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>B group effects</a> The eight vitamins in the B group have specific functions, but they need to work together to achieve the best effects. The lack of any one of them may affect the effects of other vitamins. Therefore, comprehensive intake is recommended, whether through food or additional supplements.
**Function list of each member of Group B:**
- **Vitamin B1 (Thiamine Mononitrate)**: Maintains energy metabolism, normal appetite, and helps the skin, heart and nervous system function normally.
- **Vitamin B2 (Riboflavin)**: Maintains skin health and energy metabolism.
- **Vitamin B3 (Nicotin)**: Promotes the health of the nervous system, mucous membranes and digestive system, and maintains energy metabolism.
- **Vitamin B5 (pantothenic acid)**: helps amino acid metabolism and body fat synthesis, and improves the health of skin and mucous membranes.
- **Vitamin B6 (pyridoxine hydrochloride)**: Promotes the health of the nervous system, helps convert tryptophan into nicotinic acid, and maintains normal amino acid metabolism.
- **Vitamin B7 (Biotin)**: Maintains energy and amino acid metabolism, helps the synthesis of fat and glycogen.
- **Vitamin B9 (Folic Acid)**: Helps fetal development and growth, and promotes red blood cell formation.
- **Vitamin B12 (Cyanocobalamin)**: Helps in the formation of red blood cells and improves the health of the nervous system.
**The recommended daily intake varies by ethnic group**:
| Category | Men | Women | Pregnant women | Breastfeeding women |
|------------|------|------|------|----------|
| Vitamin B1 |<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>B group recommended</a> 1.2mg | 0.9mg | 1.1mg | 1.2mg |
| Vitamin B2 | 1.3mg | 1.0mg | 1.2mg | 1.4mg |
| Vitamin B3 | 16mg NE | 14mg NE | 16mg NE | 18mg NE |
| Vitamin B5 | 5mg | 5mg | 6mg | 7mg |
| Vitamin B6 | 1.3mg | 1.2mg | 1.9mg | 2.0mg |
| Vitamin B7 | 30μg | 30μg | 35μg | 35μg |
| Vitamin B9 | 400μg | 400μg | 600μg | 500μg |
| Vitamin B12 | 2.4μg | 2.4μg | 2.6μg | 2.8μg |
#When should group B eat <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>group B recommendation</a>?
Because B complex vitamins are water-soluble vitamins, they can be taken before or after meals, but if your digestive tract is sensitive, it is recommended to take them after meals to avoid irritation.
Generally speaking, most people choose to take B complex during the day because it helps maintain a good spirit throughout the day. <a href=https://medvoyage.tw/b%E7%BE%A4>B group efficacy</a>But if you choose to take it at night, that's fine. B6, B9 (folic acid) and B12 in the B complex can promote the conversion of tryptophan into serotonin and melatonin, helping you fall asleep. However, if the dose is too high, it may make you too alert and affect your sleep.
#Things to note when taking B group <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>B group recommendation</a>
There are no special contraindications for B complex and other nutrients and foods, but it should be avoided to be taken at the same time as coffee, tea, alcoholic beverages and medicines. The recommended interval is 1 to 2 hours. This is because coffee and tea have a diuretic effect and will speed up the excretion of B group; alcohol and certain drugs may interfere with their absorption.
#Who needs to take B complex?
1. **High-pressure workers**: People who often work overtime and stay up late tend to consume more B complex. It is recommended to supplement to maintain energy metabolism.
2. **Students**: Those who are under great academic pressure and often stay up late to study can supplement B complex to maintain their spirits and concentration.
3. **Those with unbalanced diet**: Those who are picky eaters or often eat out are recommended to take additional B complex supplements.
4. **Vegetarians**: Vegans in particular are prone to B12 deficiency. It is recommended to supplement it through health supplements <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b群推荐</a>.
5. **Silver generation**: As we age, our digestion and absorption abilities decline, so it is recommended that we supplement B complex to maintain health.
6. **Pregnant and lactating women**: Adequate B9 (folic acid) is needed to support fetal development.
#Foods containing B complex
- **Vitamin B1**: Whole grains such as brown rice, oats and corn.
- **Vitamin B2**: Milk, dairy products, eggs, yeast.
- **Vitamin B3 (nicotinamide)**: peanuts, salmon, soybeans, pork liver.
- **Vitamin B5 (pantothenic acid)**: yeast, egg yolks, nuts, liver.
- **Vitamin B6**: Chicken, liver, salmon, nuts.
-<a href=https://medvoyage.tw/b%E7%BE%A4>Recommended by group b</a> **Vitamin B7 (biotin)**: brown rice, yeast, meat, nuts.
- **Vitamin B9 (Folic Acid)**: Green leafy vegetables, bananas, citrus fruits.
- **Vitamin B12**: Mainly comes from animal foods such as meat, seafood, milk and dairy products.
#Are there any side effects of eating too much B complex?
Vitamin B complex is a highly safe nutrient. As long as it is taken according to the recommended dosage of the product and with an appropriate amount of water, there will usually be no side effects. However, if your digestive tract is sensitive, it is recommended to take it after meals to reduce discomfort.
Some people may find that their urine turns yellow after taking B complex. In fact, this is due to the color of B2 (riboflavin). It is not a side effect, but a normal phenomenon. It means that your body is absorbing and excreting excess vitamins.
#How to choose the B complex that suits you?
1. Natural or synthetic? **
Natural or synthetic vitamins have similar chemical structures and can perform the same nutritional functions.
2<a href=https://medvoyage.tw/b%E7%BE%A4>Group b</a>. **Choose long-acting or sustained-release type**:
- Long-acting type: Changes are made to the ingredients to make absorption more lasting.
- Sustained release: structural changes are made to make the release rate slower.
3. **Types and compound formula**:
It is recommended to choose a compound product containing multiple B vitamins to obtain more comprehensive health benefits.
4. **Third-party inspection**:
Ensure product safety and choose products with qualified inspection marks or documents.
Choose the right B group product and supplement it according to your needs and physical condition. The benefits of B group can help maintain the health and vitality of the body.