Vitamin B complex is the most effective of all nutritional components. There are 8 officially recognized ingredients. Do you know the benefits of Vitamin B complex supplements?
Vitamin B complex is mainly used as a coenzyme in the human body and is an essential component of energy production (mainly synthesis of adenosine triphosphate (ATP)), metabolic fatty acids, and amino acids. If it is lacking, it will seriously affect physiological functions and increase the incidence of various diseases.
Due to the excessive processing of ingredients, it is often difficult for modern people to obtain enough Vitamin B complex from the diet, so many doctors and nutrition experts recommend that in order to maintain normal physiological functions, such healthy foods can be supplemented in moderation.
Are there any side effects?
Table of Contents
- The main categories of Vitamin B complex:
- What are the benefits recommended for Vitamin B complex?
- 1. Vitamin B complex reduces the incidence of stroke
- 2. Vitamin B complex reduces the incidence of cancer
- 3. Vitamin B complex relieves stress
- 4. Vitamin B complex is beneficial for osteoporosis
- 5. Vitamin B complex is beneficial for lower back pain
- 6. Vitamin B complex’s beneficial cognitive function
- 7. Vitamin B complex benefits cardiovascular disease
- 8. Vitamin B complex benefits glaucoma
- 9. Vitamin B complex is beneficial for psoriasis
- 10. Vitamin B complex reduces the damage of airborne particles (PM2.5)
- 11. Vitamin B complex is beneficial for depression
- 12. Vitamin B complex improves obesity and weight loss
- 13. Vitamin B complex beneficial thinking disorder formerly called schizophrenia
- 14. Vitamin B complex is beneficial for Parkinson’s disease
- 15. Vitamin B complex reduces DDT pesticide damage
- Are there any side effects of taking Vitamin B complex?
- Safety precautions
- What is the best time to take Vitamin B complex?
- Where can I buy the most recommended Vitamin B complex Brand?
The main categories of Vitamin B complex:
The number of Vitamin B complex members is based on the number found, and this complex combination can only exert its maximum effect when all the people are together and other natural auxiliary factors are present.
Including B1 (thiamine/thiamin), B2 (riboflavin/riboflavin), B3 (nicotinic acid/niacin), B5 (pantothenic acid/pantothenic acid), B6 (pyridoxine/pyridoxine), B7 (biotin/pyridoxine) biotin), B9 (folic acid/folic acid), B12 (cobalamin/cobalamin).
What are the benefits recommended for Vitamin B complex?
1. Vitamin B complex reduces the incidence of stroke
Although considerable progress has been made in the management of stroke patients, it is still one of the leading causes of death and morbidity worldwide.
It can be divided into two categories: ischemic stroke and hemorrhagic stroke, which are caused by blocked blood supply or ruptured blood vessels, respectively.
About 85% to 90% of strokes are ischemic and can be divided into cardiogenic embolism, atherosclerosis, lacunarity, other specific causes (vasculitis, specific genetic diseases, etc.) and unknown causes.
A literature meta-analysis (including 17 randomized controlled trials, a total of 86393 participants) pointed out that supplemental Vitamin B complex can reduce the risk of stroke, and different Vitamin B complex formulas have different effects on stroke prevention.
According to the treatment effect from high to low, folic acid + Vitamin B6> folic acid> folic acid + Vitamin B6 + Vitamin B12> Vitamin B6 + Vitamin B12> niacin> Vitamin B6> placebo> folic acid + Vitamin B12.
*Conclusion: Supplementing Vitamin B complex helps reduce the risk of stroke, and the combination of folic acid and Vitamin B6 is the most effective.
2. Vitamin B complex reduces the incidence of cancer
Cancer can be caused by the abnormal proliferation of any kind of cells in the body, so there are more than one hundred different types of cancer. Although there are many types, only a small proportion of them have a higher incidence.
The four most common cancers account for more than half of all cancer cases, such as breast cancer, prostate cancer, lung cancer, and colorectal cancer. Lung cancer is by far the deadliest, causing nearly 30% of cancer deaths.
A meta-analysis of literature (including 18 randomized controlled trials with 74,498 participants) pointed out that Vitamin B supplements had no effect on overall cancer incidence, cancer mortality, and overall mortality.
In addition, the same study also found that for certain types of cancer, supplementation of complex B can significantly reduce the risk of skin melanoma.
*Conclusion: Supplementing Vitamin B complex has no obvious effect on reducing the overall cancer event and cancer mortality, but only helps reduce the risk of melanoma.
3. Vitamin B complex relieves stress
Stress is the most common destructive force in society today, and the most common is stress from work. Statistics found that if employees have higher work pressure, health-related expenditures will increase by 50%, which also causes many behavior problems (such as alcoholism or constant smoking).
The World Health Organization has also reported that in the United States alone, work-related pressures cause economic losses of 300 billion US dollars (decreased productivity, layoffs, or separations), equivalent to 2.6% of annual GDP.
A systematic literature review and meta-analysis (including 12 randomized, double-blind, placebo-controlled trials) pointed out that supplementation with Vitamin B-containing supplements can relieve stress, but it does not significantly help depressive symptoms or anxiety.
In addition, Vitamin B supplementation is especially beneficial for people with poor nutritional status or emotional state.
*Conclusion: Vitamin B complex supplements are positive for stress relief but limited by the heterogeneity of the studies included, more studies are needed to further verify.
4. Vitamin B complex is beneficial for osteoporosis
Osteoporosis is a disease characterized by low bone mass, deterioration of bone tissue and destruction of bone microstructure, which can lead to decreased bone strength and increased risk of fracture.
Fractures can cause chronic pain, disability, and death, especially hip fractures. The mortality rate will increase by 15% to 20% within 1 year. About 20% to 50% of patients require long-term care, resulting in a decline in quality of life, social isolation, depression, Lose self-esteem.
It is estimated that 40% of postmenopausal women and 30% of men have experienced osteoporotic fractures in their lifetime.
A meta-analysis of literature (including 8 randomized controlled trials, a total of 26,707 participants) pointed out that for patients with cardiovascular disease and plasma homocysteine relatively normal subjects, daily supplementation of Vitamin B complex (alone or combined Folic acid, B6 and B12) failed to reduce the risk of osteoporotic fractures.
In addition, no positive effects of Vitamin B supplementation on bone turnover were observed.
*Conclusion: Up to now, there is limited evidence that supplementation of Vitamin B complex fails to effectively prevent fractures and improve bone turnover. More research is still needed to confirm the effect on hyperhomocysteine and unenhanced complex B.
5. Vitamin B complex is beneficial for lower back pain
Low back pain or low back pain refers to the back pain from the lowest rib all the way to the hip folds, whether or not radiating to the legs.
Approximately 80% to 90% of cases of low back pain is non-specific, meaning that there is no clear pathological anatomical connection, and another 15% have specific clinically relevant causes, of which 4% are herniated discs and 3% are spinal stenosis, 2% were spondylolisthesis, 1% to 4% of patients were found to have vertebral fractures, 0.7% had tumors (primary or metastatic), 0.2% had ankylosing spondylitis, and 0.01% had intervertebral discitis.
If low back pain occurs for the first time in a patient’s life, or after a painless interval of at least six months, and lasts no longer than six weeks, it is called acute low back pain.
A systematic literature review and meta-analysis (including 5 randomized controlled trials with a total of 1,207 patients with acute lower back pain) pointed out that compared with diclofenac alone, diclofenac + TPC (Vitamin B1, Vitamin B6, Vitamin B12) Combined treatment can significantly shorten the treatment time (by about 50%).
*Conclusion: For acute low back pain, the use of diclofenac + TPC may have more analgesic advantages than diclofenac alone.
6. Vitamin B complex’s beneficial cognitive function
The aging process leads to a variety of age-related diseases, the most common of which is dementia, which is manifested by a decline in cognitive abilities, including memory loss and difficulty in reasoning.
By improving related risk factors, you can intervene and delay the occurrence of cognitive impairments, such as low education, sedentary lifestyle, middle-aged obesity, smoking, high blood pressure, diabetes, and depression.
A systematic literature review and meta-analysis (including 31 randomized placebo-controlled trials, a total of 17029 seniors) pointed out that elevated homocysteine is associated with increased cognitive impairment and dementia risk, However, the use of complex B Vitamins to reduce homocysteine failed to bring significant benefits to cognitive status.
*Conclusion: Limited by the type of supplements, sampling population, study quality, and treatment time difference, the existing evidence is insufficient to support the use of Vitamin B complex to improve cognitive function, which needs to be further verified by more precise studies.
7. Vitamin B complex benefits cardiovascular disease
Cardiovascular disease is the highest morbidity and mortality rate of all diseases. It is estimated that about 17 million people worldwide die from this disease each year (about 30% of the total).
Affected by obesity and the aging of the population, the incidence of cardiovascular disease is continuing to rise. The prevalence of the population between 40 and 59 years old reaches 40%, and the incidence of more than 70% even more than 60 years old makes people have to be cautious.
A meta-analysis of literature (including 19 randomized controlled trials with a total of 47921 participants) pointed out that supplementation of Vitamin B complex can reduce the level of blood homocysteine and reduce the risk of stroke, but the cardiovascular The risk of disease, myocardial infarction, coronary heart disease, cardiovascular death, or all-cause death has no significant benefits or disadvantages.
*Conclusion: Supplementing Vitamin B complex only protects stroke energy, and does not significantly help reduce the risk of other cardiovascular events.
8. Vitamin B complex benefits glaucoma
Glaucoma is a type of optic neuropathy, which is characterized by the progressive degeneration of the optic nerve, leading to visual impairment.
Among them, primary open-angle glaucoma is the most common type in European and American countries. In contrast, angle-closure glaucoma is very common in China and other Asian countries.
There is sufficient evidence that black ethnicity, older age, increased intraocular pressure, family history of primary open-angle glaucoma, myopia, and low diastolic perfusion pressure are risk factors for primary open-angle glaucoma.
A meta-analysis (including 37 studies) pointed out that primary open-angle glaucoma is associated with elevated total homocysteine levels, not folic acid, Vitamin B12, Vitamin B6 levels, or MTHFR C677T genotype.
*Conclusion: The occurrence of primary open-angle glaucoma has no obvious relationship with the lack of Vitamin B complex, and more large-scale trials are still needed to further verify.
9. Vitamin B complex is beneficial for psoriasis
Psoriasis is a chronic inflammatory skin disease with strong genetic susceptibility and autoimmune pathogenic characteristics (prevalence rate is about 2%, also varies by region). The prevalence rate is low in the Asian and African populations, with a high incidence of 11% among the white and Scandinavian populations.
About 90% of psoriasis cases are chronic plaque-type psoriasis. The typical clinical manifestations are well-defined, with erythematous and itchy plaques covered with silvery-white scales.
A literature meta-analysis (including 19 randomized controlled trials with a total of 47921 participants) pointed out that compared with the control complex, the serum homocysteine levels of patients with psoriasis were significantly increased, while the serum folate The level is significantly lower (no significant difference in Vitamin B12 level).
*Conclusion: Hyperhomocysteinemia and decreased serum folic acid levels are common in patients with psoriasis, but more research is still needed to confirm whether supplemental Vitamin B complex helps.
10. Vitamin B complex reduces the damage of airborne particles (PM2.5)
Airborne particulate matter (PM) is defined as a substance suspended in the air in the form of tiny solid particles or droplets. These particles come from human and natural activities. It is a heterogeneous mixture with different sizes and chemical compositions, from automobile emissions, road dust, industrial exhaust gas, forest fires, wind and sand, volcanic eruptions, and ocean droplets.
A recent global burden of disease study showed that PM2.5 exposure causes 3.2 million deaths each year and is associated with cardiovascular diseases such as myocardial infarction, arrhythmia, ischemic stroke, vascular dysfunction, hypertension, and atherosclerosis closely related.
A single-blind placebo-controlled cross-over trial (for 8 weeks, targeting 10 healthy adults without smoking habits and taking no B-complex Vitamins or drugs) pointed out that exposure to suspended particulate PM2.5 on cardiac autonomic function and The immune system has adverse effects (increasing resting heart rate, heart rate variability, total white blood cell count, lymphocyte count), and supplementing Vitamin B complex can offset such adverse effects.
*Conclusion: Supplementation of Vitamin B complex can help reduce the adverse effects of airborne particulates (PM2.5) on cardiac function and immune cells but limited by the small sample size, more research is still needed to confirm.
11. Vitamin B complex is beneficial for depression
The main symptoms of depression are strong sadness, anxiety, loss of appetite, and loss of interest in anything. If not treated immediately, people will lose their ability to live.
It is estimated that in the United States and the United Kingdom alone, nearly 70% of these mentally-related disorders are not treated, and because of stigma and cultural differences, such situations are even more serious in Asia.
Earlier studies have pointed out that the lack of folic acid and Vitamin B6 will increase the blood homocysteine, and too high homocysteine will greatly increase the incidence of depression (compared to the lowest).
A clinical study found that compared with the use of drugs alone to treat depression, the combination of folic acid (in the form of 5-MTHF) can increase the improvement rate from 16% to 40% of drugs alone, and can also improve the required improvement period from The original 150 days was significantly reduced to 85 days.
More importantly, the withdrawal rate of the drug alone complex was 34% (due to adverse reactions), which was twice that of the combined folic acid complex (17.9%).
*Conclusion: The folic acid in Vitamin B complex may be helpful for depression, and more large-scale trials are still needed for further verification.
12. Vitamin B complex improves obesity and weight loss
In this era of plenty of food and clothing, eating too much and moving too little is almost the lifestyle of most people, so it seems inevitable to become fat, but the problems caused by obesity have not only harmed one’s health but even spread to the next generation.
According to the survey, the obesity rate of women of reproductive age is currently between 40% and 60%, and obesity will increase the risk of various infertility and pregnancy complications, including high blood pressure during pregnancy, diabetes, bleeding, and increase Abnormal probability of neonates (giant fetus, neural tube defect, etc.).
A nutritional epidemiological survey (1,131 children aged 8 to 15 years) found that blood Vitamin B12 and folate concentrations are higher, usually have lower body mass index (Body Mass Index) and total body fat content (Total body fat mass).
When considering a diet, it is also found that a higher intake of Vitamin B1 (thiamine), Vitamin B2 (riboflavin), and folic acid are also significantly associated with lower body mass index.
The mechanism behind the author believes that Vitamin B complex is involved in carbohydrate and fat metabolism, maintains the normal function of mitochondria, and improves lipid and lipoprotein metabolism.
*Conclusion: Ingesting more B complex nutrients from food is related to better posture maintenance, but the effectiveness of additional supplements still needs further verification.
13. Vitamin B complex beneficial thinking disorder formerly called schizophrenia
Schizophrenia (formerly called schizophrenia) is a chronic and complicated serious mental illness (caused by an imbalance of neurotransmitters), common symptoms such as delusions, hallucinations, disordered speech or behavior, and cognitive impairment.
The sick usually only have a single personality, not a split personality, which is a common misunderstanding about this disease.
A systematic literature review and meta-analysis (including 18 randomized controlled studies with a total of 832 participants) found that compared to the individual drug treatment subjects, additional Vitamin B complex supplements (including B6, B12, and Inositol) helps to reduce the symptoms of dyslexia, and the effect is more significant in the early use of the disease.
In addition, there are some signs that nutritional supplements are more beneficial for patients with related genetic mutations or nutritional deficiencies.
*Conclusion: Supplementing Vitamin B complex may be helpful for the improvement of mental disorders, and more large-scale trials are still needed to further verify
14. Vitamin B complex is beneficial for Parkinson’s disease
Parkinson’s Disease is a neurodegenerative disease of the elderly, mainly caused by the brain degeneration and the inability to secrete enough dopamine.
Dopamine is a chemical responsible for transmitting commands to the limbs. When insufficient, it may cause symptoms such as muscle stiffness, slow movements, tremor, and unstable posture.
A literature meta-analysis pointed out that taking more Vitamin B6 from a natural diet can help reduce the risk of Parkinson’s disease by 35%, but Vitamin B12 and folic acid in complex B did not show a correlation.
The underlying mechanism is related to the antioxidant function of Vitamin B6 and the reduction of oxidative stress.
15. Vitamin B complex reduces DDT pesticide damage
The decline in fertility rate is an urgent problem facing advanced countries, and in addition to the decline in the marriage rate, infertility is also an important reason behind this phenomenon.
One cause of infertility is environmental pollution. The study pointed out that DDT is a well-known pesticide and insecticide for nearly half a century. Later, because it was found to be difficult to decompose and destroy the ecology, DDT has been banned in most parts of the world (but some countries are still used to control malaria).
Although such pesticides have been banned for a long time, the presence of DDT can still be detected in soil or water, and then enter the human body through the food chain.
Excessive DDT concentration in the blood will reduce the concentration of estrogen and progesterone. These two hormones play a key role in the conception and maintaining pregnancy status.
A prospective cohort study pointed out that adequate intake of Vitamin B12 and folic acid before pregnancy can reduce the adverse events (such as early pregnancy failure (abortion) caused by DDT pesticides and increase the clinical pregnancy rate.
Are there any side effects of taking Vitamin B complex?
complex B Vitamins are water-soluble ingredients, and serious side effects rarely occur at normal doses.
Dose, frequent urination, black stools, constipation, diarrhea, abdominal pain, nausea, vomiting, skin flushing, blurred vision, frequent urination, itching, liver damage, high blood sugar, nerve damage, light sensitivity, skin symptoms such as pain.
In a few more serious cases, users may experience severe allergic reactions. Symptoms include itching, rash, local swelling, and difficulty in breathing. Please stop using it immediately. If symptoms persist, please consult a doctor immediately.
Safety Precautions
1. Avoid taking too high doses of complex B Vitamins at one time (do not exceed the recommended label on the bottle), and pay attention to the value on the ingredients when purchasing. If you need to take more than the upper limit/upper level (UL) due to special needs, please pass Use under medical supervision.
For example, a double-blind controlled study (a 36-month period targeting 238 patients with diabetic nephropathy) found that kidneys developed high doses of complex B (containing folic acid 2500 mcg, Vitamin B6-25 mg, Vitamin B12-1 mg). Decreased function (measured by glomerular filtration rate GFR), and may increase the incidence of myocardial infarction and stroke.
2. Due to the special structure of Vitamin B2 (riboflavin) with fluorescent yellow, urination will appear deep yellow after oral administration. This is normal and does not require excessive worry.
3. If the liver and kidney function is poor, please confirm with the doctor before use.
4. Avoid taking it with drugs (may cause interactions and affect the effectiveness of drugs).
5. Some dosage forms or liquid products may contain artificial sweeteners: aspartame, so Phenylketonuria, or any other situation that requires restricting the intake of aspartame, please consult your doctor before use.
What is the best time to take complex B?
Vitamin B is a special type of water-soluble Vitamin that can supplement energy and relieve stress. Therefore, it is generally taken after getting up. It may affect sleep if used close to bedtime.
Water-soluble Vitamins are best absorbed on an empty stomach, so the best time to use is 30 minutes before a meal or 2 hours after a meal.
Where can I buy the most recommended B complex Vitamin Brand?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.
