Vitamin B Complex
The Vitamin B complex is made up of a variety of vitamins that are characterized primarily by their water solubility. This complex is essential for maintaining cellular activity and metabolic equilibrium. The components of the Vitamin B complex include niacin, thiamine, Vitamin B12, riboflavin, biotin, pyridoxine hydrochloride, folic acid, and pantothenic acid.
Sources of Vitamin B Complex
Vitamin B complex can be obtained from various natural food sources. It is prevalent in wheat germ, several types of fish and seafood, as well as in eggs. Additionally, it is found in most types of meat and dairy products, including milk and its derivatives. For those experiencing a deficiency in Vitamin B complex, dietary supplements in the form of pills can be taken, following specific dosages and schedules as advised by a healthcare provider.
Benefits of Vitamin B Complex
- Reduces attention deficits and enhances focus.
- Alleviates feelings of stress and diminishes psychological pressures.
- Promotes cell development and facilitates cellular division.
- Helps prevent anemia.
- Provides energy necessary for daily activities.
- Stimulates metabolic processes.
- Protects against Alzheimer’s disease and aids in memory improvement.
Dosage of Vitamin B Complex
The daily dosage of Vitamin B complex should be determined by a qualified medical professional, rather than based on personal opinions. The required amount varies individually depending on the severity of the deficiency and differs between men, women, and children. The recommended daily allowances are as follows:
- The daily dosage for adult men aged 19 and older is 1.2 mg.
- The daily dosage for adult women aged 19 and older is 1.1 mg.
- The daily dosage for infants and children under six months is 0.2 mg.
- For adults with severe Vitamin B deficiency, the dosage can range from 50-100 mg.
Potential Risks of Excess Vitamin B Complex Intake
While no adverse effects have been documented for Vitamin B complex when consumed in moderation, excessive intake may lead to:
- Gastrointestinal disturbances, including discomfort and distress in the digestive tract.
- Increased allergic reactions related to Vitamin B complex, such as itching and facial or body swelling.
- Severe thirst accompanied by frequent urination.
- Chronic diarrhea.
- Mental health imbalances, resulting in mood swings and irritability.
- Elevated blood pressure and increased heart rate when consumed in excessive amounts over extended periods.