Introduction to B complex
The B complex is an often overlooked but essential group of vitamins to support the body and mind. In the stressful pace of modern life, vitamins B1 to B12 are crucial for metabolism, nervous system function and energy levels. Their role in reducing fatigue and regulating mood is invaluable – which is why regular consumption of these micronutrients is especially important.
Functions of individual B vitamins
- B1 (thiamine): essential for carbohydrate metabolism and the nervous system
- B2 (riboflavin): supports metabolism and skin and vision health
- B3 (niacin): regulates the nervous system and helps produce energy
- B5 (pantothenic acid): participates in hormone synthesis
- B6 (pyridoxine): supports brain function and the immune system
- B7 (biotin): affects the health of skin, hair and nails
- B9 (folic acid): essential for DNA formation and the health of pregnant women
- B12 (cobalamin): participates in the formation of red blood cells and protects the nervous system
Sources of B complex vitamins in the diet
To ensure adequate intake of B complex vitamins, it is important to eat a varied and balanced diet. These vitamins are found in meat, eggs, dairy products, leafy vegetables, whole grains, nuts and seeds.
Meat, especially liver, contains high levels of thiamine, riboflavin, niacin, pyridoxine, folic acid, and cobalamin. Eggs and dairy products are also rich sources of these vitamins. Whole grains, legumes, nuts, and seeds complete the dietary source of the B complex.
Although sufficient amounts can be obtained through diet, supplements may be useful in cases of dietary restrictions or increased needs.
Symptoms of B complex vitamin deficiency
Deficiency can manifest itself in fatigue, irritability, difficulty concentrating, anemia, skin changes, and even neurological disorders. Different vitamins cause different symptoms – for example, a deficiency of B12 leads to pernicious anemia, B3 to pellagra, and B9 is essential for pregnant women.
How does B complex affect energy?
B vitamins act as coenzymes in the metabolism of carbohydrates, fats and proteins and help produce ATP – the basic source of cellular energy. Their sufficient presence supports vitality, mental abilities and reduces fatigue.
B complex and mental health
Vitamins B6, B9 and B12 affect the synthesis of neurotransmitters (serotonin, dopamine, GABA) that regulate mood, stress, sleep and cognitive function. Their deficiency is associated with depression, anxiety and sleep disorders.
B Complex Supplements: When to Take Them?
Dietary supplements are recommended during times of stress, poor nutrition, vegetarian or vegan diets, and certain medical conditions. It is recommended to consult a doctor or nutritionist before taking.
Check:
Literature
- B Vitamins and the Brain: https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
- NIH Fact Sheets: https://ods.od.nih.gov/factsheets/list-all/
- Foods High in B Vitamins: https://www.webmd.com/diet/foods-high-in-b-vitamins
- B-vitamins and adolescent mental health: https://pubmed.ncbi.nlm.nih.gov/23010437/
- Recent study on B-vitamins and mental health: https://pubmed.ncbi.nlm.nih.gov/35156551/
