The vitamin B complex is a group of vitamins that includes thiamine, riboflavin, niacin, B-6, folate, B-12, pantothenic acid, biotin, and choline. Some of the benefits of vitamin B complex supplements include increased energy, improved or more stable moods, and healthier skin, hair, and eyes. Vitamins are important for the proper functioning of the nervous system and the immune system.
In fact, adequate amounts of the B complex group of vitamins are needed daily to ensure the proper functioning of many systems in the human body. Niacin (found in the vitamin B complex group) is found in every cell in the human body. Inadequate amounts of niacin in the diet can lead to dermatitis (dry, itchy, inflamed skin), muscle pain, cramps, exhaustion, insomnia, indigestion, mental problems, mouth sores, and loss of appetite.
Another very important part of the B complex group of vitamins is folate, known until recently as folic acid. Healthy men and women over the age of 13 need at least 400 mg per day. Women who are pregnant or breastfeeding need more to support the growing needs of babies. Deficiencies can result in a variety of learning disabilities and growth problems.
No upper limits have been established for the vitamin B complex group. No toxic effects have been observed, except after intravenous injections of pharmaceutical amounts. When taken orally, the body uses what it needs and excretes what is left over.
Vitamin B complex benefits for the elderly include improved memory and mood. Regardless of your age, most people notice an improvement in memory and ability to concentrate, as well as a decrease in feelings of depression and irritability.
The body uses the vitamin B complex to convert carbohydrates into glucose, which is then converted by cells into energy, commonly known as metabolism. The symptoms of vitamin B complex deficiency are similar to the symptoms of low blood sugar. Increased irritability is one of the first symptoms. People with slow metabolisms or problems controlling their weight often benefit from vitamin B complex supplements.
Most people who start taking a vitamin B complex supplement notice an increase in energy immediately. If you suffer from dry skin or hair, it may take a few weeks to notice a difference, but you will see an improvement.
It is almost impossible to obtain adequate amounts of the vitamin B complex from a typical daily diet. Additionally, certain things increase an individual’s daily vitamin B complex requirements. Drinking coffee or alcohol increases the need for B vitamins. Taking birth control pills, sulfonamides, and sleeping medications increases the need for the vitamin B complex group. It is interesting to note that a lack of the vitamin B complex in the diet can lead to insomnia, which which could lead someone to ask for a sleep aid, which increases the need for the vitamins. Before you reach for a sleeping pill, you may want to look at your diet and whether or not you’re getting adequate amounts of the vitamin B complex group.