Among dietary supplements, B vitamin complexes are among the most widely used and versatile. It is a whole set of vitamins, and each of them significantly affects the functioning of the body. Together they form a powerful mixture. Specialists often recommend supplementation of the entire B-Complex instead of individual B vitamins, as this is more convenient and often more effective. These vitamins work closely together in many aspects, so none of them should be missing. From this article, you'll learn how B vitamins work and the benefits of taking a B-complex.
- The importance of the B-vitamin complex for humans
- How can a B vitamin complex help?
- B-Complex supplements - what to look for when choosing one?
- Summary
The importance of the B-vitamin complex for humans
B-complex vitamins work together to play key roles in most cellular functions. They influence energy metabolism, DNA and RNA repair, maintenance of nervous system efficiency, regulation of hematopoietic processes and blood circulation. Deficiency of at least one of them disrupts the entire process of cellular energy production, which is why it is so important not to skip any of the B vitamins.
The B vitamin complex includes the following vitamins:
- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- pyridoxine (B6)
- biotin (B7)
- folic acid (B9)
- cobalamin (B12)
Interestingly, there are no similarities between them in chemical structure. They are completely different substances. They even occur in different foods, and there is no universal source of them. What they do have in common, however, is their water solubility and close cooperation in regulating enzymes and cells.
B vitamins are not stored in the body and are quickly utilized for current needs (from 8 to 100% per day, depending on the vitamin). For this reason, it is imperative that we supply them each day in adequate amounts. The exception is vitamin B12, which accumulates in the liver and there has a very long half-life (even more than a year).
How can a B vitamin complex help?
Supplementation of B vitamins can bring sensational results. They cover the entire body with their effects. However, there are several aspects that are of particular importance, and about them below.
B-Complex for efficient energy metabolism
B vitamins regulate the metabolism of amino acids and energy substrates. Each of them more or less influences the efficiency of the Krebs cycle. The body needs them to maintain a steady supply of energy to all tissues. Deficiency of at least one of the B vitamins spoils the whole puzzle.
B-Complex for the brain
Each of the vitamins included in the B-Complex easily crosses the blood-brain barrier. There, as cofactors , they regulate a multitude of biochemical reactions. They influence DNA repair processes, participate in the production of neurotransmitters (serotonin, dopamine, norepinephrine, GABA) and support the physical health of neurons - strengthening cell membranes and myelin sheaths.
The B-vitamin complex additionally brings antioxidant effects to the brain and regulates inflammatory processes, a great combination for reducing the risk of neurodegeneration and cognitive decline. There are also quite a few reports that talk about the effect of deficiency of certain B-vitamins on increasing the risk of depression.
B-Complex for the heart and good circulation
The cardiovascular system benefits fully from the presence of B-complex vitamins. Their effects on the cardiovascular system include:
- control of pro-inflammatory homocysteine levels,
- production of red blood cells,
- regulation of heart function,
- inhibition of inflammation of blood vessels,
- influence on nitric oxide production.
Several of the B-vitamins even have critical effects on the circulatory system, so keeping an eye on an adequate supply of the entire complex is extremely important. B-Complex supplementation is a worthwhile, noteworthy tool in the prevention of cardiovascular disease, especially for predisposed individuals.
B-Complex supplements - what to look for when choosing one?
In particular, the dosages and forms of individual vitamins.
In terms of dosage, B-Complex supplements that provide 100% of the RDA of each vitamin are not always a good choice. Many scientific data indicate that adequate health benefits are obtained only at doses well above the suggested daily intake. 100% RDAs are considered in this case to be the minimum doses needed for survival. Since B vitamins are water-soluble, they are considered safe even in high doses, as excess is easily excreted from the body.
The forms of each vitamin are important, with vitamins B6, B9 and B12 receiving the most attention. If you want active forms of these vitamins in your supplement, the formulation should include:
- B6 - pyridoxal 5-phosphate, instead of pyridoxine hydrochloride;
- B9 - calcium l-methylfolate or glucosamine salt of (6S)-5-methyltetrahydrofolic acid, instead of pteroylmonoglutamic acid;
- B12 - methylcobalamin or adenosylcobalamin, instead of cyanocobalamin.
Check out our recommended B-Complex supplements with good doses and forms of vitamins:
- Apollo's Hegemony B-Balance
- Aliness Vitamin B-Complex B-50 Methyl TMG Plus
- HealthLabs Vitamin B-Complex
- Jarrow B-Right
- Life Extension Bioactive Complete B-Complex
Summary
Vitamin B-Complex is one of the most useful dietary supplements available on the market. It has a very wide-ranging effect on the body, and people with symptoms of their deficiency often notice a marked improvement within a short time of including supplementation. However, it's worth paying a little attention to analyzing the composition of supplements before buying, as not every B vitamin complex has effective doses and good forms of vitamins.
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