Categories: Vitamin

15 Benefits of vitamin B complex and side effects

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Discover the 15 shocking health benefits of the vitamin B complex.

Consuming vitamin B complex today is considered an important thing to do.

This will lead to some health benefits vitamin B complex. Since the B vitamin complex plays an important role in the body’s system and health.

Vitamin B complex names

This B complex vitamin generally consists of vitamin B1 (thiamine),

vitamin B2 (riboflavin),

vitamin B3 (niacin),


vitamin B5 (pantothenic acid),

vitamin B6 (pyridoxine),

vitamin B7 (biotin),

vitamin B9 (folic acid )

and vitamin B12 (cobalamin).


Vitamin B complex dosage

Males Females During pregnancy During breastfeeding
Vitamin B-1 1.2 mg 1.1 mg 1.4 mg 1.4 mg
Vitamin B-2 1.3 mg 1.1 mg 1.4 mg 1.6 mg
Vitamin B-3 or dietary equivalents 16 mg 14 mg 18 mg 17 mg
Vitamin B-5 5 mg 5 mg 6 mg 7 mg
Vitamin B-6 1.3 mg 1.5 mg 1.9 mg 2.0 mg
Vitamin B-7 30 mcg 30 mcg 30 mcg 35 mcg
Vitamin B-9 or dietary equivalents 400 mcg 400 mcg 600 mcg 500 mcg
Vitamin B-12 2.4 mcg 2.4 mcg 2.6 mcg 2.8 mcg


15 shocking health benefits of vitamin B complex


Health Benefits of the vitamin B complex

Each has several functions to support the body’s system. Starting with a simple benefit to the most complex advantage.

Therefore, through a frequent consumer of B-complex vitamins, you will support the body with the following benefits:

1.- Improve metabolism

Consume several types of vitamin B, such as B3 and B5, can help improve the body’s metabolic system.

It will lead the body to convert the energy from the absorbed food optimally.


In addition, it can help provide important necessary energy that will be used to carry out daily activities from the breakdown of fats and carbohydrates.

Therefore, vitamin B is good to support a faster metabolic rate of the body and to make sure that the body can help organize the necessary energy in daily activities.

2.- Stimulate the nervous system

Other health benefits of B vitamins also help stimulate the nervous system.

This will work effectively when the body consumes vitamin B1 and vitamin B2.

This will lead to improving the nucleus by providing a better neurotransmitter and providing a good disposition of the nervous system.

This is good for developing body coordination and helping to avoid further tremors.


3.- Promote the growth of red blood cells

Consuming vitamin B5 and vitamin B6 will lead to red blood cells promoting growth.

It can help the form of hemoglobin within the red blood cells and effectively stimulate the regeneration of blood cells.

In addition, it helps regulate the body’s system, including the blood system within the blood arteries.

Therefore, it can be another way to avoid the possibility of experiencing anemia.

4.- Improve the digestive system

One of the health benefits of vitamin B complex, mainly vitamin B1, B6, and B7, can help improve bowel movements.

Therefore, these vitamins will lead to a better digestive system and help to produce rapid digestion.


Through good digestive stimulation, you will avoid digestive problems and avoid constipation.

5.- Benefits of vitamin b complex for  skin

Vitamin B apparently can help to produce a better condition of the skin’s surface. Consuming vitamins B1, B2, and B6 will stimulate silky smooth skin, which includes preventing further skin inflammation.

This is another good way to avoid acne or eczema.

Therefore, vitamin B can also help to control healthy skin that keeps it away from other skin diseases.

6.- Avoid kidney stone

Consuming vitamin B6 when combined with other minerals such as calcium will help prevent kidney stone symptoms.

This is mainly due to the large amount of protein that the body system does not absorb well.


It will control and modulate the concentration of oxalate inside the urine and remove other similar minerals by formatting the stones inside the kidney. Therefore, it can lead to a healthier kidney condition.

7.- Improve mental well-being

Another health benefit of B vitamins is also improving mental well-being.

By consuming vitamin B complex, you will help prevent depression and have a more positive mind.

Hence, it will help reduce any anxiety and bring a feeling of calm as well.


This is an effective way to avoid further stress and lead to better sleep as well. Therefore, consuming enough vitamin B can prevent insomnia as well.

8.- Produce energy

When the body gets enough vitamins B1, B6 and B7, it will generate metabolic enzymes and stimulate a better metabolic system.

This can affect the body to obtain a higher and faster metabolic rate.

Therefore, it will lead to better absorption of nutrients and help to avoid the formation of fat within the body.

9.- Benefits of vitamin b complex for hair


Vitamin B is also good for managing a healthy hair condition.

It can help strengthen the hair root and prevent the possibility of hair loss. In addition, it stimulates hair growth and keeps hair color better and brighter.


10.- Help PMS syndrome

Consuming enough vitamin B, especially vitamin B6, will bring the health benefits of the vitamin B complex to reduce and calm PMS syndrome.

As the woman will mainly experience stomach cramps and headaches while dealing with her regular PMS, vitamin B6 will help reduce this symptom.

Also, it can help control hormonal fluctuation within the body that mainly occurs during PMS. Thus, you can handle a better body and feel during PMS.

11.- Improves immunity

Vitamin B will also help boost the body’s immune system. So it can be another natural way to help fight bacterial and viral infections.

In addition, it can maintain the body to avoid disease. Therefore, consuming vitamin B properly will maintain health and improve immunity.

12.- Prevent signs of early aging

Vitamin B2 or riboflavin is a good antioxidant agent that will help fight free radicals and the effects of ultraviolet light. Hence, this vitamin can also work to act as a natural anti-aging as well.


By consuming enough vitamin B2, you will help prevent early signs of aging such as wrinkles and fine lines.

Also, it helps to bring a more youthful appearance and a better appearance of the skin as well.

13.- Increase the HDL level

Vitamin B5 and B12 will help increase the level of HDL within the blood arteries.

This is a good mechanism to avoid a higher cholesterol level. Thus, you can achieve a balance of cholesterol levels within the blood arteries.

It will prevent any chance of experiencing blood cod and lead to better blood circulation.

Also, it is a good way to avoid the symptoms of a stroke or any other heart attack disease.


14.- Produce relaxing hormones

Consuming enough vitamin B6 will lead to better production of serotonin, melatonin, and norepinephrine.

These stress hormones will help control mood and sensation.

Therefore, the B-complex vitamins can lead to better thinking which also leads to a better sleep pattern.

15.- Benefits of vitamin b complex for pregnancy

Most people realize that the health benefits of B vitamins include supporting a good and healthy pregnancy.

This can come from consuming folate or vitamin B9 which are known to help the baby grow. Plus, it will help prevent neurological birth defects as well.

That is why consuming folic acid can be essential during pregnancy to help you have a healthy baby. Even a lack of folate can affect the development of the baby’s brain and nervous system.


Best time to take vitamin B complex

The best time to take B vitamins is after you wake up from sleep.

There’s also some data implying that taking vitamin B in the afternoon can influence your sleep.

To avoid a B-complex influencing your sleep, you should take your B vitamins in the morning, preferably with a meal to maximize their absorption.

Vitamin B foods list

To reap the health benefits of vitamin B complex, it is important to consume proper foods that contain enough B-complex vitamins.

Therefore, managing a good menu that is rich in B-complex vitamins will be a valuable way.

Especially since not all food will contain all the B-complex vitamins. But generally, a food only considers that it contains several types of B vitamins.


For more details on the type of food that contains a large number of complex vitamins B, here are some samples of this:

• Foods rich in vitamin B1, including whole grains, peanuts, and beans.

• A food rich in vitamin B2 that includes almonds, milk, and yogurt.

• A food rich in vitamin B3, which includes yeast, red meat, and green vegetables.

• A food rich in vitamin B5 that includes avocado, meat, and legumes.

• A food rich in vitamin B6 that includes chicken, tuna, and salmon.


• A food rich in vitamin B7 that includes liver, pork, and cauliflower.

• A food rich in vitamin B9 that includes asparagus, salmon, and beans.

• A food rich in vitamin B12, which includes beef, seafood, and pork.

Those are all the health benefits of the vitamin B complex. By consuming foods rich in vitamin B complex content, the body will become healthier and healthier.

However, some side effects of vitamin b complex can happen. Therefore, it is best to consume properly and carefully before consuming too much of this B vitamin.

Side effects of vitamin b complex

Mild upset stomach or flushing may occur. These effects are usually interim and may disappear as your body adapts to this product. If any of these effects persist or worsen, contact your doctor or pharmacist rapidly.


If your physician has directed you to use this medication, remember that your physician has ruled on that the benefit to you is greater than the risk of side effects. Many people using this medicine do not have serious side effects.

A very severe allergic reaction to this prescription is rare. However, seek sudden medical attention if you notice any symptoms of a serious allergic reaction, including: rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, trouble breathing.

This is not a detailed list of possible side effects. If you notice other effects not listed above, contact your physician or pharmacist


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