Complex B vitamins - this includes vitamins B1, B2, B3, B5, B6, B7, B9 and B12. Each of these vitamins has a specific function in metabolic processes in our body, together they affect the nervous system, muscle activity and have a positive effect on the condition of mucous membranes and skin.
Where vitamin B is found
The main sources of vitamin B are cheese, meat, yeast, whole grains, nuts and legumes.
A deficiency of these vitamins results in fatigue, a greater tendency to depression, mental illness, and inflammation of mucous membranes and skin.
Vitamin B dosage
There is no recommended daily dose of B vitamins
Effects of vitamin B
- B-complex vitamin group - The B vitamin group includes a total of eight vitamins. Each has its own specific benefits for the body:
- Vitamin B1 - involved in the breakdown and energy conversion of nutrients
- Vitamin B2 - important for good eye, mucous membrane and skin health
- Vitamin B3 - has an effect on mental resistance and the nervous system
- Vitamin B5 - contributes to reducing the level of fatigue
- Vitamin B6 - improves overall immunity and has a major effect on the nervous system
- Vitamin B7 - supports the quality of hair, nails and skin
- Vitamin B9 - important in pregnancy for proper fetal development
- Vitamin B12 - only in foods of animal origin, important for energy
What to know about vitamin B
- It is possible to overdose on vitamin B. The body can, for the most part, cope with an excess of vitamin B on its own. It is excreted from the body in the urine.
- Vitamin B3 - an overdose of vitamin B3 can cause headaches, itchy skin and can put a lot of strain on the liver
- Vitamin B6 - an overdose of vitamin B6 can be a problem for the nervous system - causing tingling and numbness in the body
- Vitamin B12 - an overdose of vitamin B12 can cause headaches, sweating, itchy skin, vomiting and high blood pressure
- Overdoses of other B vitamins are rare and the body almost always excretes them in the urine