Active and disease-free health is always in demand. To be fresh and fit, your priority is to understand your health’s deficiencies – cautious about these and arrange the deserving aspects so you feel good and healthy. Coming into the vitamin family where you get a genuine guide for your fit and steady health. Vitamin B is not just one vitamin – it’s a family where you find vitamins B1 to B12, and each has its role in keeping you active, sharpening your brain and maintaining your body energy. It’s always beneficial to understand each vitamin and its prospects of being healthy and active.

Know about Vitamin B complex:

According to your health, Vitamin B is not one vitamin – a complete group of vitamins which can amply with various activities to keep your body fit, and energetic and maintain your brain health and also important for your glowing skin. Vitamin B complex – essential nutrients play a crucial role in the body’s metabolism – it can convert your foods into the body’s energy, so that your overall health may get active and steady – ready to be healthy and secure.

Vitamin B is a group of water-soluble and delicate vitamins that have functions for your neurological health and keep you energetic – though there are various types from B1 to B12 – each has its unique function for your whole body. The benefits of Vitamin B include improved metabolism, brain health, and red blood cell production.

Vitamin B complex:

Though there is not only one vitamin B  – there are several types in it – known as vitamin B complex. Below we are discussing the types and functions of Vitamin B:

• B1 (Thiamine): It involves your conversion of foods to your body’s energy and maintains your nervous system.
• B2 (Riboflavin): This supports your eye health and keeps your vision strong and clear. In some studies, it is shown that Vitamin B2 helps in preventing certain types of cancer development.
• B3 (Niacin): It plays a superior role in breaking your cholesterol and lowering the risks of LDL cholesterol. Also preventive for your skin diseases and keeps your skin glow and healthy.
• B5 (Pantothenic Acid):  This type of vitamin B is crucial for red blood cells in the transportation of oxygen into the cell throughout your body and maintaining your nervous system.
• B6 (Pyridoxine): It is potentially supportive for your brain health and nervous system. It is typically involved with neurotransmitter synthesis that helps in your overall body’s nervous system.
• B7 (Biotin): Important for preventing diabetes – as it is active in maintaining your body’s blood sugar level and keeping you safe from the risks of diabetes. Also, it is active for the body’s metabolism.
• B9 (Folate/Folic Acid): It controls your emotions like depression and stress, and keeps your mental health free from anxiety and stress.
• B12 (Cobalamin): It is important for the formation of red blood cells, maintaining the body’s energy and active for the body’s metabolism. Cobalamin helps in the conversion of energy from your foods and produces your body’s energy.

Health Benefits of Vitamin B Complex: 

You can get your daily dose from various Vitamin B food sources, including both plant-based and animal-based options.

• The effects of Vitamin B foods help to enhance your body energy and improve your brain function 
• Help in reducing stress and depression
• Assist you to lose weight
• Able to improve your nervous system
• Strengthen your immunity system
• Maintain your RBC level in the blood
• Boosting your energy and increasing activeness
• Include B6, B9, and B12 which contributes to healthy brain function

Benefits of vitamin B complex during pregnancy:

• B9 (folic acid) is important in pregnancy because it helps in generating a baby’s structure – deficiency can lead to several birth defects.
• B2 (Riboflavin) is responsible for baby’s eye health. 
• B6 (Pyridoxine) helps in baby’s brain health and nervous system development.

Symptoms of vitamin B deficiency:

• Issues in Movement
• Fatigue
• Paleness on skin
• Memory loss
• Weaknesses
• Weight loss
• Numbness in the feet or hand
• Weak muscles
• Anemia
• Inflammation on your tongue

Causes of vitamin B deficiency:

Due to several causes, vitamin B deficiency can occur with risk factors. Your most needed step is to understand the causes of vitamin B deficiency. 

It may happen in your stomach lining and highly trigger your vitamin B12 deficiency with lacking hydrochloric acid in your stomach.

In some cases, you may get your diet without nutrition which is not able to produce enough vitamin B for your overall health. Fortified milk, processed food and high protein can impact your diet. 

Riboflavin deficiency may occur rarely or may usually be noticed with other types of vitamin B due to excessive alcohol consumption and also you do not intake any milk or dairy products.

Extreme alcohol intake can also cause Vitamin B3 (Niacin), and Vitamin B6 (pyridoxine)  deficiency.

In some cases, diseases related to your digestive system like Crohn’s disease and celiac disease can prevent full absorption of vitamin B12.

Long-term use of medications like metformin, proton pump inhibitors, and birth control pills can reduce Vitamin B levels in the body.

Pregnant women have higher Vitamin B9 (Folate) requirements, and deficiency can lead to complications for both mother and baby.

High levels of stress can deplete B vitamins, leading to symptoms like fatigue and mood swings

Foods: Sources of Vitamin B: 

For those who consume meat, there are various non-vegetarian food sources for Vitamin B and you can look into it.

• Meat (beef, lamb)
• Fish (sardines, salmon, tuna)
• Dairy (milk, cheese, yoghurt)
• Nuts and seeds
• Bananas
• Potatoes
• Eggs
• Leafy greens (spinach, kale)
• Whole grains (brown rice, oats)
• Citrus fruits (oranges, lemons)
• Beans and legumes

 If you follow a plant-based diet, vegetarian food sources for Vitamin B include leafy greens, legumes, nuts, and fortified cereals to defeat the deficiency of vitamin B in your body.

Side effects of vitamin B:

• High doses of vitamin B3 have been linked with several liver damage.
• Particularly niacin and vitamin B6, can cause several nausea and vomiting.
• Large doses of niacin can lead to skin flushing, redness, and itching.
• Vitamin B6 can cause various nerve damage and numbness.

• Liver Damage: High niacin or vitamin B3 doses have been linked to liver damage in rare cases.
• Some people may be allergic to certain B vitamins, particularly vitamin B12 injections.
• Overuse of B12 may trigger acne and imbalanced blood sugar levels.

Blood tests related to Vitamin B:

You are having your diet and proper medications for managing your vitamin B deficiency – but regular blood tests are also necessary for managing. Nirnayan Health Care, in Kolkata & Siliguri offers various blood tests to diagnose your vitamin B12 and also other types. Do your most common Vitamin B12 Test for diagnosing the deficiency and its level in blood. Along with this, you may be recommended for the Methylmalonic Acid (MMA) Test, Folate (Vitamin B9) Test and Vitamin B6 (Pyridoxine) Test, for diagnosing and treatment.

To ensure you’re meeting your body’s needs, a Vitamin B blood test at Nirnayan can help you assess your levels and prevent deficiencies. 

Conclusion: 

Want to stay healthy? Keep your Vitamin B levels in check and enjoy a vibrant, energetic life. While it’s best to get these nutrients through a balanced diet, supplements can help fill any gaps if needed. Remember to maintain a healthy intake and consult a doctor if you suspect a deficiency or need guidance on supplementation.