Vitamins of group B have a beneficial effect on our organism in a wide variety of aspects.
They:
- relieves stress
- helps treat anxiety and depression
- improves memory;
- facilitates BPS;
- reduces the risk of diseases of the circulatory system.
Vitamin B
The 11 known so-called vitamins of group B are vital nutrients for mental health: they have a positive effect on mood and memory, and also relieve headaches. By taking them at the right doses, vitamins of group B can reduce anxiety, help get rid of depression, relieve PMS, as well as increase energy. In addition, to include these vitamins in the diet is extremely simple.
Vitamins of group B are chemically related substances that complement each other's effects. Their intrinsic mood enhancing properties, as well as other health-beneficial properties (see table below), derive from their complex effects "behind the scenes", i.e. in our body.
Individual vitamins of group B help cells dispose of fat and glucose to gain energy. Others, in turn, help to synthesize neurotransders such as serotonin, while others help to build and restore DNA.
A large number of people do not take vitamins of group B in sufficient quantities. Folic acid, vitamin B12 and B6 deficiency is particularly presusable, according to the U.S. Department of Agriculture (USDA). Therefore, it is very important to ensure that your diet contains enough foods rich in vitamins of group B – dark green vegetables, animal proteins and whole grain products.
But if you have an increased stress level, you are unable to get rid of a bad mood, or if you take low vitamins of group B through your diet, you will definitely benefit from increased doses of vitamins of group B in the composition of dietary supplements.
More about each vitamin of group B
The dose ranges shown below are usually used for the prevention and treatment of specific diseases or disorders. If you are going to take vitamins of group B for therapeutic purposes, be sure to consult a doctor.
Vitamin complex of group B:
Thiamine (B1)
Demands increase when high in carbohydrates and sugars are consumed
10-100 mg
Riboflavin (B2)
Increased doses can reduce migraine headaches
10-400 mg
Nicotinamide (B3)
Helps to increase energy; necessary for the restoration of DNA; niacin can cause facial skin flushing
50-100 mg
Pyridoxine (B6)
Necessary for neurotransmediators such as serotonin; can make it easier for BPS to
10-50 mg
Pantothenic acid
Accelerates wound healing; high doses can lower cholesterol
10-100 mg
Folic acid (B9)
Reduces the risk of heart disease, stroke and birth defects; ensures prevention of intestinal malignancy
400-800 μg
Cyanocobalamin (B12)
Improves memory and reduces difficulty concentrating
20-1,000 μg
Biotin
High doses and in combination with chromium help control blood sugar levels
30-100 μg
Choline
Required for normal brain and memory function
50-200 mg
Inositol
Helps against depression and panic attacks
50-200 mg
Para-aminobenzoic acid (PABA)
One of the rare nutrients with a positive effect in case of scleroderma and connective tissue disease.
30-100 mg
Find the best vitamin complex of group B
In order to benefit most from vitamins of group B, it is recommended to take all these vitamins, so one should start with a preparation of B vitamins containing all 11. Then, depending on what you want to pay close attention to, you can take higher doses of certain vitamins of group B.
Vitamins of group B are best taken with food - when taken on an empty stomach, many people feel sick - and as early as possible in the morning. For example, vitamin B6 increases the activity of neurotransmediators, so when used in the second half of the day, dreams can be amplifierd at night, which in turn means restless sleep.
The strength and effect of vitamin complexes of group B of different brands varies greatly.
Labelling methods also differ, so read carefully everything written on the product packaging – including the text in small print. First find out the doses of vitamin B1 and B2; although concentrations of other vitamins of group B also vary, they are usually included in such complexes according to the dosage of the two vitamins mentioned above.
The so-called low-poteer dietary supplements contain vitamins of group B close to their conservative daily intakes: 1.5 mg B1 and 1.7 mg of vitamin B2. Medium-acting preparations usually have 10-25 mg of each vitamin B1 and B2.
Poteous dietary supplements, often called B-50, contain 40-50 mg of vitamin B1 and B2. Particularly poteous preparations, or B-100, contain 100 mg B1 and B2, but, according to studies, most people do not need to take such high doses.
Intake of vitamins through nutrition
The best way to take vitamins of group B is a varied diet. Animal proteins – fish, chicken and products of animal internal organs such as the liver – are excellent sources for most vitamins of group B and practically the only sources of vitamin B12. In turn, green leafy vegetables and legumes contain a lot of folic acid, which is found only in small quantities in proteins of animal origin.
Here are some of the foods that contain a lot of vitamins of group B:
Savaļa salmon – contains a lot of B3, pantothenic acid, B12.
Brown rice – contains a lot of B1, pantothenic acid, B6.
Spinach – contains a lot of B1, B3, pantothenic acid.
Black beans – contains a lot of B1, B3, folic acid.
Wholemeal flour – contains a lot of B1, B3, pantothenic acid, folic acid.
