Vitamins play a vital role in anyone’s routine, vitamin B however, is one supplement that helps improve and maintain your overall health and well-being. There are several benefits that have a direct impact on the body, mind, hair, and skin. Here are some examples of how vitamin B will work and benefits you can expect to see.
The benefits of vitamin B complex
- Supports the growth of red blood cells
- Improves cell growth
- Increases energy levels
- Aids good digestion
- Rebalances hormones and cholesterol production
- Develops healthy brain function
- Helps improve healthy appetite
- Improves muscle tone and condition
You’ll find that many enjoy the results of taking a vitamin B complex daily, mostly because of the boost in energy, especially for women who are expecting or currently breast feeding. If you are an expectant mother, however, always ensure you check with your doctor or medical expert to ensure you are safe to use any form of supplements.
For men, vitamin B is known for helping to increase muscle tone and strength as well as boosting testosterone which naturally decreases as we age.
The easiest way to determine if you are lacking or have a level of deficiency is by making a note of the symptoms I will suggest underneath now. This will hopefully help you establish whether you need introducing vitamin B complex supplement into your everyday routine.
- Feeling nauseous
- Frequent abdominal cramps and upset stomach
- Flare-ups in rashes over the skin and body
- Cracked, scaly skin on your lips
- Feeling of unexplained irritability or depression
- Tingling or numbness in the feet and fingers
There you have a little insight into what you can expect to see when using vitamin B complex on a daily basis. For optimal results, you can make a slight change to your diet to ensure it is balanced enough and rich in green vegetables and fruit.
Now, let’s dive in together and find out more about using taking vitamin B complex every day.
How much B-complex should you take a day?
This is very much dependant on which vitamin B you are wanting to take, although many find taking a supplement containing all the different types the easiest and most effective way. In case you are still wondering, here is a rundown of the different vitamin B you can find, and how much you should take a day.
- It’s recommended that the daily intake for vitamin B1 is 1.1 mg for women, and 1.2 mg for men. If you are expecting or breast-feeding, it’s between 1.4 mg and 1.5 mg.
- Vitamin B1 is vital for metabolizing the energy found in food and is naturally occurring in foods such as whole-grain cereals, nuts, beans, and meats.
- Daily allowance for vitamin B2 is 1.1 mg for women and 1.3 mg for men. For expectant and breast-feeding mothers, it’s up to 1.6 mg a day.
- This vitamin works at breaking down carbohydrates, fats, and proteins whilst helping to prevent headaches and the development of cataracts. You will also find it increases energy levels, boosts your immunity, and reduce any muscle cramps.
- This is one vitamin B that allows higher amounts taken from 14 mg a day for men and 16 mg for women.
- This vitamin, also known as niacin, can help lower cholesterol and is found in several different founds, such as dairy, fish, lean meat, and nuts.
- Everyone over the age of 14 should have a daily intake of 5 mg of vitamin B5, also known as, pantothenic acid. This can help produce healthy balance of hormones.
- You’ll find that foods such as broccoli, kale, avocado and other cabbage related vegetables will contain beneficial amounts of vitamin B5.
- To counteract the risk of heart disease the recommended amount of vitamin B6 is 1.3 mg specifically for those over the age of 50. As for expectant mothers, they need 2 mg a day.
- The foods enriched in vitamin B6 are bananas, beans, liver, cheese, carrots, rice, sunflower seeds, and wheat germ to name a few.
Vitamin B9 also known as folic acid
- Folic acid is known for helping the development and health of an unborn baby, so mothers to be need about 500 mg of folic acid every day.
- You’ll find folic acid to be in several fortified foods such as cereals and breads as well as leafy greens, such a brussels sprouts and asparagus.
- We are naturally lacking in vitamin B12 and all adults need about 2.4 mg every day. Vitamin B12 is essential for building blood cells and improving the nervous system, as well as many other benefits.
- It is difficult to find vitamin B12 in any form of fruit or vegetable so anyone following a vegetarian or vegan diet need to supplement their diet with vitamin B12.
Does vitamin B-complex make you gain weight?
No, not at all. There have been no signs of vitamin B complex leading to you gaining weight. In fact, many experts suggest that whilst you are dieting and exercising you will benefit from increasing your intake of vitamin B for an added boost in energy and overall improved health.
Which vitamin is responsible for hair growth?
B vitamins, also known as biotin, are responsible for aiding hair growth. You’ll often find that any form of supplements designed to help with treating hair loss. Having said that, if you maintain a healthy balanced diet, you will find there is no need for you to include vitamin B complex. This can be achieved by including these vitamin B enriched food into your diet such as,
- Whole grains
- Leafy greens, such as kale
- Fish and seafood
As I have already mentioned, those with a vegan or vegetarian diet should introduce a supplement into their routine for an added boost and helping hand in giving you healthy, strong hair.
Can B-complex cause anxiety?
No, in fact it does the opposite and can reduce anxiety and stress levels. There have been several studies showing how people with lower blood levels of vitamin B12 are more likely to suffer from increased depression, stress, and anxiety. This can often be the case for vegetarians as vitamin B is often found in animal-based foods. Having said that, it’s known that certain spreads, such as marmite and vegemite, both rich in yeast and fortified vitamin B12. This and a daily supplement will be highly beneficial for those who don’t eat meat or dairy.
What time of day should I take vitamin B?
In the morning, this is because the energy boosting properties of vitamin B complex will start your day off in the best way. By taking vitamin B once you have woken up you are reaping the rewards were as taking vitamin B supplements in the late afternoon or evening will have adverse effects on your sleep pattern and can often result in vivid dreams. You are also able to take all types of vitamin B at once, ensuring it is with a meal to help maximise their absorption and how rapidly they work.
What happens if your B12 is too high?
You can have too much vitamin B12 in your system. As effective as they are at maintaining a healthy life, you’ll find that if you exceed the recommended dosage you will experience, illness, nausea, constipation, hair loss, nerve damage, and diarrhoea. Therefore, it is vital you consult with a doctor and medical professional to ensure you are using the best supplement for you and your needs.
There you have it; I hope that I have answered some questions you have about whether it is OK to take vitamin B complex every day. Don’t forget, if you have any questions, come, and follow us on Instagram, you’ll find an expert in the direct messages.