When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to take B complex vitamins!
When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to take B complex vitamins!
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When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to take B complex vitamins!
#What is Group B?
B vitamins (Vitamin B Complex), also known as vitamin B group, are composed of a variety of water-soluble B vitamins, including vitamin B1, B2, niacin, pantothenic acid, B6, biotin, folic acid and B12, a total of 8 comprehensive vitamins. These vitamins work together to ensure the body functions properly, so they are often taken in groups to increase their health benefits.
B group plays the role of "coenzyme" in our body, helping to convert nutrients in food into energy. Therefore, if the daily diet does not contain enough fruits and vegetables, even if more B group supplements are taken, it will be difficult to exert the effect, thus affecting various physiological functions.
#Benefits of B complex and recommended daily intake
The eight vitamins in the B complex each have their own functions, but they need to work together to accomplish their tasks. Once one of them is lacking, the effects of other vitamins will be affected, because these 8 vitamins serve as auxiliary agents and catalysts for each other. Therefore, it is ideal to supplement all B vitamins at the same time when taking food or as an additional supplement.
The following is a list of B vitamins and their main functions:
| Name | Chinese name / scientific name | Main effects |
| :--: | :-------------: | :-------: |
| Vitamin B1 | Thiamin | Metabolize energy, maintain appetite, protect skin, heart and nervous system |
| Vitamin B2 | Riboflavin (Riboflavin) | Maintain skin health, metabolic energy |
| Vitamin B3 | Niacin | Improves the health of the nervous system, mucous membranes, digestive system and skin, metabolic energy |
| Vitamin B5 | Pantothenic Acid | Metabolizes amino acids, synthesizes fats and cholesterol, protects skin and mucous membranes, metabolizes energy |
| Vitamin B6 | Pyridoxine | Improves nervous system health, converts tryptophan into nicotinic acid, metabolizes amino acids, forms red blood cells |
| Vitamin B7 | Biotin | Metabolizes energy and amino acids, synthesizes fat and glycogen, synthesizes purine, protects skin and mucous membranes |
| Vitamin B9 | Folic Acid | Promotes normal development of the fetus, formation of nucleic acids and red blood cells |
| Vitamin B12 | Cobalamins | Forms red blood cells and improves nervous system health |
The recommended daily intake is as follows:
| Ethnic Group | Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B5 | Vitamin B6 | Vitamin B7 | Vitamin B9 | Vitamin B12 |
| :---: | :-------: | :-------: | :-------: | :-------: | :-------: | :-------: | :-------: | :-------: |
| General male | 1.2mg | 1.3mg | 16mg NE | 5mg | 1.5mg (19-50 years old), 1.6mg (over 51 years old) | 30μg | 400μg | 2.4μg |
| General women | 0.9mg | 1.0mg <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>Group B</a> | 14mg NE | 5mg | 1.5mg (19-50 years old), 1.6mg (over 51 years old) | 30μg | 400μg | 2.4μg |
| Pregnant women | 1.1mg | 1.2mg | 16mg NE | 6mg | 1.9mg | 30μg | 600μg | 2.6μg |
| Breastfeeding women | 1.2mg | 1.4mg | 18mg NE | 7mg | 1.9mg | 35μg | 500μg | 2.8μg |
#When should I eat Group B? Can I eat it at night? Correct way to take B complex <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B complex recommended</a>
B vitamins are water-soluble vitamins, so they can be taken before or after meals. However, since B complex may irritate the digestive tract, it is recommended to take it after meals if the digestive tract is sensitive.
Many people want to supplement B complex during the day to maintain energy throughout the day, but B6, B9 (folic acid) and B12 in the B complex can help convert tryptophan into serotonin and melatonin, which helps sleep, so <a href=https://lifenutrients.tw/vitamin_b>B complex effects</a> There is no problem taking it at night. However, if the dosage is too high, it may make the mind too excited and affect sleep, so you need to pay attention to the dosage on the nutrition label when purchasing.
In principle, B complex can be supplemented at any time and taken every day as long as the dosage is normal.
#What nutrients or foods cannot be taken with B complex?
Basically, there is no special taboo between B complex and other nutrients or foods. The only thing you need to pay attention to is that you should avoid taking it at the same time as coffee, tea, alcoholic beverages and medicines. It is recommended to take it 1 to 2 hours apart. This is because coffee and tea have a diuretic effect, which speeds up the excretion of B complex from the body; alcohol and drugs interfere with its absorption.
#Who is suitable for supplementing B complex?
1. **Office workers with high work pressure and often stay up late**: Life pressure and irregular work and rest schedules can easily affect metabolism. It is recommended to supplement B complex to maintain normal energy metabolism and enhance physical strength.
2. **Students who need to concentrate**: Due to high academic pressure, supplementing with B complex can help maintain concentration and improve learning outcomes.
3. **Those who eat out with an unbalanced diet**: Those who eat out are prone to lack of various B group vitamins, and it is recommended to supplement them to achieve health goals.
4. **Vegetarians**: Especially vegans, who are prone to vitamin B12 deficiency, are recommended to take additional supplements.
5. **Silver generation**: As we age, our digestion and absorption abilities deteriorate, making us prone to vitamin B deficiency. We recommend that you pay attention to supplementation.
6. **Pregnant and lactating women**: Folic acid helps the fetus develop normally, and vitamin B6 helps the nervous system stay healthy.
#B complex food sources
The following are the main food sources of various B vitamins:
- **Vitamin B1**: Unrefined whole grains, such as brown rice, oats, corn, etc.
- **Vitamin B2**: milk, dairy products, eggs, yeast, etc., but avoid high-temperature cooking.
- **Vitamin B3**: peanuts, salmon, soybeans, pork liver, etc.
- **Vitamin B5**: yeast, egg yolk, nuts, liver, etc.
- **Vitamin B6**: Chicken, liver, salmon, nuts, etc.
- **Vitamin B7**: brown rice, yeast, meat, nuts, etc.
- **Vitamin B9**: green leafy vegetables, bananas, citrus foods.
- **Vitamin B12**: meat, seafood, milk, dairy products, etc.
#Are there any side effects from eating too much B complex? Who is not suitable to take B complex?
B vitamins are relatively safe nutrients. As long as you follow the recommended dosage on the food, there will basically be no side effects. If you have a sensitive digestive tract, it is recommended to take it after meals. Many people will find that their urine turns yellow after taking B complex. This is because B2 (riboflavin) contains yellow-green fluorescent pigment, which means that the nutrients have been absorbed and dissolved in the body, and the unabsorbed part is excreted with the urine, so there is no need to worry.
#How to choose suitable B<a href=https://medvoyage.tw/b%E7%BE%A4>b group efficacy</a> group products?
Here are a few principles for choosing B complex products:
1. **Difference between natural and synthetic**:
<a href=https://lifenutrients.tw/vitamin_b>Benefits of B Group</a>- Natural vitamins only exist in food.
- The chemical structures of synthetic and natural B complex are highly similar. After entering the body, they will be converted into "activated forms" to produce effects.
2. **Choose long-acting or sustained-release B complex**:
- Long-acting B complex: Changes in ingredients and increased dosage.
-<a href=https://medvoyage.tw/b%E7%BE%A4>Group B</a> Sustained-release Group B: structural changes are made to prolong the absorption time by controlling the release rate.
3. **Ensure that the types and complex formula of B group are complete**<a href=https://lifenutrients.tw/vitamin_b>B group</a>:
- It is recommended to choose a compound multivitamin to enhance the effect.
<a href=https://healthpulse.tw/vitamin_b>B-complex efficacy</a> 4. **Third-party inspection**:
- Choose products with third-party inspection marks or documents to ensure product safety.
Through the above information, I hope it can help you better understand the relevant knowledge of B group, and choose the B group products that are suitable for you to maintain your health.