What is the B complex and why is it important for your health? This is how you should take it
Vitamins are substances that our body needs for normal development and growth. B complex are vitamins that boost your energy, strengthen your immune system, and improve your quality of life. In this group we can find more than nine types that help you perform all the functions without any problems. According to doctors, these are the people who should do it and when.
What is the B-complex and what is it for?
As Dr. Felipe Collante of IntegraMédica explained, the B complex is a set of nutrients that are water-soluble and consist of vitamins such as B1 (thiamine), B6 (pyridoxine) or B12 (cobalamin). Each of them performs a specific function in the body, for example, taking care of the hair, nervous system or intestines. They transport oxygen and nutrients throughout the body.
Besides, National Library of Medicine, In his MedlinePlus publication, he adds that these vitamins help obtain energy from food and promote the formation of red blood cells. Also They warn that a deficiency of B vitamins may be a warning sign of the disease. Deficiency of B12 and B6 can cause anemia.
What foods are rich in vitamin B?
These are some foods rich in vitamin B that you can prioritize in your diet to take care of your immune system:
- Fish
- Chicken
- Beef
- Eggs
- Lactic
- Green leafy vegetables
- Beans
- Jewish
- Some cereals and bread
When should you take B-complex?
Dr. Collante explains that The use of B complex is very beneficial if prescribed and supervised by a doctor. Taking vitamin supplements without knowledge can lead to adverse health effects.
However this Groups of people for whom health professionals recommend taking B complex:
- Pregnant women and breastfeeding women. These are very important vitamins for the development of a child. B12 and B9 play a key role in fetal development and lactation.
- Vegetarians and vegans. Many animal foods are rich in B vitamins. A vegetarian or vegan diet can cause vitamin B12 deficiency, so doctors recommend frequent blood tests.
- Elderly people. Absorption of complex B decreases significantly in the third and fourth instars. Therefore, taking vitamin supplements can be the key to your well-being.
The Most Important B Vitamins for Health
According to IntegraMédica, these are the most important B vitamins for health and the function that each of them performs in our body:
- Vitamin B1 (thiamine): converts carbohydrates into energy, especially that which goes to the brain and nervous system. It also helps in cell growth and development.
- Vitamin B6 (pyridoxine): works to produce antibodies to fight viruses and infections. Another of its vital functions is the production of hemoglobin.
- Vitamin B7 (biotin): It is one of the most famous B complex in terms of beauty as it has many benefits in nail and hair care. At a functional level, it converts fats, carbohydrates and proteins into energy so that the body can function properly in everyday life.
- Vitamin B9 (folic acid): It is very famous because it is recommended by medical professionals during pregnancy as it helps the development and growth of the baby. In particular, it is involved in tissue formation and cellular functions such as red blood cell production and DNA synthesis. Prevents birth defects associated with the neural tube. Finally, some studies suggest that it may reduce the risk of certain types of cancer.
- Vitamin B12 (Cobalamin): It works to produce red blood cells, energy, tissues and healthy cells in our body. When it is absent, it may be a symptom of anemia or neurological disorders.