Posted in Family health, health, health & fitness

Why do you need B-Vitamins?

B-Vitamins are water soluble vitamins.

https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/

B-Vitamins or B Complex are essential vitamins that contribute to your overall health and well-being. There are eight B Vitamins – B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyroxidine), B9 (Folate), B12 (cobalamin).

These eight micronutrients play vital roles in many organs and bodily systems. They have dual functions – work together and/or carry out individual works in the body.

  • essential in synthesis of neurotransmitters such as acetylcholine, serotonin & dopamine
  • cellular health
  • blood cell formation
  • converts fats to glucose
  • promote energy levels
  • good eyesight
  • brain function
  • nerve conduction
  • fats and hormone synthesis
  • cardiovascular health
  • muscle tone

In women

B vitamins are essentially important for pregnant and breastfeeding women. Particularly Folic Acid – that aids in fetal development and prevent birth defects.

Folic acid fortification is one of the most successful public health initiatives. With 19-55% decreased in neural tube defects.

And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.

In men

B vitamins help in testosterone levels in men that decrease with age. Helps in muscles and overall energy level.

In vegetarians/vegans

American Dietetic Association recommends Vitamin B12 in particular. Since Vitamin B12 is mainly found in animal products, fish, meat and poultry.

How much B vitamins do you need?

For women, the recommended daily intake is:

For men, the recommended daily intake is:

One cannot single out which B vitamin is the best because each has its own unique function and purpose. Depending on our body condition and pre-existing illness or nutritional levels, we may or may not be able to meet the daily requirements of B vitamins.

Best to talk to your trusted doctor, dietitian or health care provider.