Are you having vision problems, feeling very tired or suddenly noticing a sore tongue? It could be a sign that you are lacking essential vitamin B in your body.
Why are vitamins necessary?
A balanced amount of vitamins is essential for the proper functioning of our body. Vitamins help fight infections, heal wounds, strengthen bones and regulate hormones.
What is vitamin B?
Vitamin B refers to a group of eight water-soluble vitamins that are vital for various metabolic processes. These include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (Pantothenic acid)
- B6 (pyridoxine)
- B7 (Biotin)
- B9 (Folate/Folic acid)
- B12 (cobalamin)
The importance of vitamin B complex
Vitamin B complex plays a crucial role in preventing infections and supports several bodily functions such as:
- Cellular health
- Red blood cell growth
- Energy levels
- View
- Brain function
- Digestion
- Appetite
- Proper nerve function
- Production of hormones and cholesterol
- Cardiovascular health
- Muscle tone
How do you know if you are deficient in vitamin B complex?
According to Healthline, a vitamin B complex deficiency can manifest itself through symptoms such as:
- Skin rashes
- Cracks around the mouth
- Scaly skin on lips
- Swollen tongue
- Fatigue and weakness
- Anemia
- Confusion and irritability
- Depression
- Nausea
- Abdominal cramps
- Diarrhea or constipation
- Numbness or tingling in the feet and hands.
What is the balanced intake of vitamin B complex?
The National Institutes of Health (NIH) recommends the following daily intake of vitamin B complex:
For women:
- B1: 1.1 milligrams (mg)
- Vitamin B2: 1.1 mg
- B3: 14 mgNO
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 micrograms (mcg)
- Folic acid: 400 mcg DFE
- B12: 2.4 mcg
For men:
- B1: 1.2 mg
- Vitamin B2: 1.3 mg
- B3: 16 mgNO
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 mcg
- Folic acid: 400 mcg DFE
- B12: 2.4 mcg
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